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[edit]Training program – stage one
(Simon © 2007)
Here’s what I suggest will get you in shape to play Ultimate:
You need to do two sessions of ‘Fartlek’ per week. Fartlek means speed play and involves varying the pace at which you run so as to better prepare your body for the fitness requirements of ultimate. Try to ensure that there is a marked and sudden change of pace every time a change is required (deceleration is an important component of the training). N.B. ‘Run hard’ means, as hard as you are capable of, the shorter the time, the nearer it should be to a sprint:
[edit]Session 1
Jog for 2 minutes, then run hard for 40 seconds, jog for 3 minutes then run hard for 30 seconds, jog 2 minutes then run hard for 20 seconds, then repeat the whole sequence. Do 3 repetitions of the sequence, i.e. 25± minutes of work. If you find this relatively ‘easy’ repeat 4 times.
[edit]Session 2
Jog for 3 minutes then run for 20 seconds (at about 60-70%, so run don’t jog) followed by a 10 second sprint, this you repeat 3 more times so that you work for 2 minutes before jogging again for 3 minutes and repeating the series. (I.E. jog (3m), run (20s), sprint (10s), run (20s), sprint (10s), run (20s), sprint (10s), run (20s), sprint (10s), jog, etc. Do 3 repetitions of the sequence, i.e. 25 minutes of work. If you find this relatively ‘easy’ repeat 4 times.
Make sure you are warm and loose before you start: this means 10 minutes of aerobic exercise (jogging), and stretch your major muscle groups. Try to finish with a ‘warm-down’ jog.
[edit]Session 3
If you need to walk to recover, after a period of ‘work’ that is OK but try to resume jogging as soon as possible: the jogging periods can be as slow as necessary.
If you have time for a third session during the week, then try a strength session. This involves running (sprinting) uphill, repeatedly. Use short sharp repetitions that mimic what you do in a game. To start, find a hill (there are plenty around!), jog at least 10 minutes to get there, so that you are warm (starting to sweat is a good indicator of this point) and then stretch as required. As for the hill, the gradient should be steep enough to be challenging, but not so steep that your running mechanics are altered (i.e. it shouldn’t feel as though you have to modify your action).
The workout is: sprint 10m, walk back slowly, sprint 20m, back, then 30m, back, 20m, back, 10m. This is one set, next rest for 4–5 minutes, until well recovered.
Next repeat the sequence twice more, remembering to rest in between! (Add another set if you are not too tired, but remember it is much easier to damage something when you are fatigued, so ‘listen to your body’).
The exact distances are not crucial, although the shortest should be at least 10 metres, so use in situ markers such as lamp-posts, trees, fence-posts, whatever is convenient.
As well as the running, if you haven’t already started (!), you need to start working on core strength. The muscles at the bodies’ centre are vital, and strengthening them will enhance your athletic performance as well as diminishing your likelihood of getting injured.
[edit]Exercises
The following series of exercises you should do at least 3 times per week. Below is the web link that will show you the series of exercises, along with a description and the duration of each exercise. For the first week do it twice through, but try to add an extra set as soon as you can manage it!
Find the exercises at Core Stability Routine @Aptius.co.uk
A couple of points to remember. To get the most out of your training, quality is all-important so try and do all the exercises as well as you can. Secondly, make sure you take a days rest between the running exercises, to give your body time to recover.
Questions and queries to: 
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