12 Weeks To Game Time

Stop using methods based on myth or training programs created for other sports. Twelve Weeks to Game Time is a simple 12 week program created from scratch just for ultimate players.

Get ready to perform better and have more fun on the field! If you know what you want, click here to join, or pan down to read more!

I'm ready!

Let's get to work!

Get the confidence that comes with using a well designed training program. Four weeks focused on strength building, four weeks focused on power development, and four weeks focused on conditioning.
No planning required! Just do the workouts. Five workouts per week including speed and agility, strength training, power development, and conditioning.
Easy to use! Video demonstrations of every exercise. Training logs to print out and take to the gym or the field. Track your progress and SEE your results!

Stop using methods based on myth or training programs created for other sports. Twelve Weeks to Game Time is a simple 12 week program that I created from scratch just for ultimate players.

The 12 week program includes four weeks of strength focus, four weeks of power focus, and four weeks of conditioning.

A big problem I see in the ultimate community is that players are using programs that only address conditioning or have no periodization. With Twelve Weeks to Game Time you will build a base of strength first. Strength is the basis for building power, which comes next in the program. In the last four weeks, you'll focus on conditioning.

Get ready to perform better and have more fun on the field!

Train like an athlete

Most ultimate players are using outdated training information, methods based on myth, or programs designed for other sports. Learn how you can do better by training like an athlete and keeping ultimate performance a top priority.

Athletic Strength

In continuation of Melissa's video series about training like an athlete, Melissa dives deeper into the subject of strength training. Are you training for strength in a way that will most effectively translate to performance on the field?

Conditioning

Your conditioning should match the metabolic and movement demands of ultimate.

No more long distance runs! Stop going exclusively to the track!

In 12 Weeks to Game Time, we ensure that your conditioning matches the movement and metabolic demands of ultimate frisbee.

Beyond the Workout

Players ask all the time if X, Y, or Z is a good workout for ultimate. The answer is, it totally depends. Workouts are neither good nor bad in isolation. A workout needs to make sense in the context of what came before it and what will come after.

If you're focused on general fitness, the timing of your workouts won't matter as much as if you're trying to improve your athletic performance. You want adaptation without overtraining and you want to do your quality movement work when your body is prepared.

Learning how to put everything together is a real challenge. I know I spent hours at my kitchen table moving exercise progressions around, constantly editing my training plans. Creating a good training plan is hard work. This is why so many ultimate players resort to tweaking programs created for other sports.

Fortunately, we've done the work of building a program for ultimate from the ground up. I've done all the hard work so you don't have to. This is what 12 Weeks to Game Time is all about. I tell you exactly what you do 5 days a week for 12 weeks! No guesswork. Just show up to the gym or the field ready to work!

What Exactly do I get?

When you sign up for 12 Weeks to Game Time you will be sent login credentials for a website. You will have instant access to all 12 weeks of programming (PLUS!! a bonus preparation phase if you want to ease yourself into it or expand your program to 16 weeks). You will have access to this website as long as it exists (6 years and counting!).

You will be able to download training logs that you can take to the gym to keep track of your progress. You will be able to watch video demontrations of each exercise in the programs. You can also ask questions about each workout at the bottom of the workout pages withing the website.

Note: These strength and conditioning programs are created with access to a standard gym in mind. You should have access to barbells, dumbells, and benches. Swiss balls are frequently used. Chin up bars, and medicine balls are occasionally used as well.

Who designed these programs?

My name is Melissa Witmer. I am the creator or The Ultimate Athlete Project!

I am a CSCS certified strength and conditioning coach, I have read volumes of books and journals, and I have worked where professional athletes do their training. Most importantly, I'm an ultimate player who, just like you, was (and still is) always looking for ways to improve my athleticism.

I created 12 Weeks to Game Time as a simpler version of The Ultimate Athlete Project's full-year Strength and Conditioning program to encourage players to get into the weight room and start reaping the benefits of an organized strength and conditioning plan.

Have more questions? Talk to me at [email protected]

" I have one week left in the program but it has already exceeded my expectations. In short, my legs feel stronger and swifter than I could have ever expected. This feels like the closet I've ever come to maximizing my athletic potential. If only I could have had this program when I was a young player."

Valley Renshaw
Doublewide Captain, Kansas City Prairie Fire

"... I was pretty pumped when you pulled everything together in 12 Weeks. I've got all the pdfs on my phone, which is usually with me for workout music anyway, so those are super helpful to keep things on track and pushing through the workouts quickly. I love the video clips you put together - they're super helpful to clarifying form and technique for the exercises. I also use them for reference during a workout if I forget about a particular exercise."

Ross Welch
St Louis, MO

"I really like it so far. I have been doing conditioning for a few weeks right before tryouts - 3 days a week. I like how the workouts are challenging but don't KILL you where you don't want to do it again. I love your weight workouts, especially for women."

Eryn Ivey
Orlanda, FL