Ultimate Training Series Final: Gym Training!!!

Dear Ultimate Frisbee Players!

Today we are going to touch on the final part of the Ultimate Training Series: Gym Training!

This is usually the expression most players starting on Ultimate Frisbee would have. Yes, gym training is a very crucial component in Ultimate training. Here are THREE reasons why!

1) Isolated Training

Gym training allows you to isolate and train certain parts of the muscle groups that are crucial in a game of Ultimate Frisbee. Need more throwing strength? Train your upper body at the gym. Need more explosiveness in your legs? Train your lower body.

Although training on the fields is more practical, gymming allows more specific training of the muscle groups through constant repititions.

2) All-rounded Training

Last but not least, gymming would allow you to work on other parts of the body that are not used during a game of Ultimate. For example, we often use our legs, and lesser of our upper body during a game of Ultimate. In fact, Tim Morill did mentioned about muscle imbalance that one might develop during Ultimate, as most of the muscle exertions is focused on our master side, like tennis badminton etc.

Gym trainings allow training of muscle groups that are neglected or used less often during Ultimate.

3) Indoor Training

If it rains, it is all over for Ultimate. However, the gym is always open for you to do all the training you want, Rain or Shine!

What type of Gymming Regime to follow?

There are numerous gymming regimes out there on various sources such as books, the Internet etc. However, it is important to training to your objectives. There are two common forms of training, Strength and Endurance Training

Strength: This allows the muscles to adapt and be able to exert more output. Load is the key here. (5-7 reps with increasing load) Muscle failure (ie doing until cannot do any more reps properly) is not advised as a game of Ultimate is very dynamic and one has to be conscious about his surroundings even during times of fatigue

Possible usage: Throwing, Jumping Height and Distance

Endurance: This allows the muscles to able to withstand constant exertions. Repititon is the key here in this form of training regime (12-15 reps with the same weight)

Possible usage: Aerobic and Anaerobic Endurance

What muscles to train on during a gym session?

There are many muscles to train on. Here are some of the muscles that could be used as a reference for gym sessions!

Upper Body

Arms

Wrist (Train Flick for throwing distance and stability)

Biceps

Triceps

Deltoids

Core (Important for long throws (to be discussed next time!) )

Abs

Obliques