Level up Your Single Leg Strength with Quarter Reps

training blog Aug 22, 2017
 

Click here if you'd prefer watching this video in YouTube.

The Ultimate Athlete Project is a proud sponsor of the Eurostars Tour.

While in Seattle, the Eurostars stopped in at Ren Fitness. Ren is a consultant to and friend of the UAP. In this video Ren and Izzy demonstrate one of our favorite single leg strength exercises.

Single leg strength determines your ability to perform athletically because more of your movement occurs with only one foot in contact with the ground at a time. Deceleration, changing direction, having balance and control are all enhanced with a focus on single leg strength training.

The rear foot elevated split squat is an excellent exercise for developing functional strength. Unlike a single leg pistol squat, the leg on the back bench allows for more stability. This enables the athlete to load use more weight because the athlete can maintain a neutral spine in this position. The quarter rep at the bottom in this version creates more time under tension in the...

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A New Kind Of Testing Ground For Ultimate Players

Photo: Ren at work in the field. With permission from Renfitness.net

We opened the RenFitness Gym this year in large part because we felt that having a dedicated facility would help us in our mission of furthering the sport of ultimate. We’ve found so much more value than we even hoped for, and we’re excited to keep using the gym as a test ground and research hub for new protocols for the sport! Along with training ultimate players for strength, speed, and agility, we continue to also focus on injury education and prevention. 

An article was recently published by Gabriel Cabrera calling for more research and development around the sport of ultimate (read the full article here). He raises a lot of good points, noting the lack of clinical research on injuries and health in ultimate and comparing the amount of support ultimate receives to the attention paid to other more well-known sports. 

“The lack of awareness in regards to injury and health of ultimate...

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Coach Dunte Wrote A Book!

It's publishing day for Ulty Results contributing coach Dunte Hector! We excited to announce here on the blog that his new eBook, Fast Kids Don't Train Slow, is now available for purchase on Amazon. 

Our Austin-based friend and colleague dove headlong into ultimate back in 2015. He brought no previous knowledge of our sport with him, but he did have a lifetime full of sprinting, lifting, and training himself and other athletes. 

Since then, he's been sponging up as much face time, game film, and training hours with Austin's ultimate community. He trains the elite women and men of Showdown, Doublewide, and Sol. He debuted his writing with us back on Skyd, where he penned his first training blog column on how to jump higher. 

Dunte's training and his writing are imbued with a to-the-point sensibility and seriousness about training smart. His book is a digestible 30 or so pages long, and it's chock full of his philosophy and training regiments for ultimate...

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Girls In The Mix

Above, Ella Juengst of HB Woodlawn in action at the US High School National Invite in June 2017. Photo: Mark Oslen - Ultiphotos.com

I wrote an article a couple years ago about girls and functional performance training called Growing Up Strong. I want to follow it up now with some training-focused strategies for creating an awesome athletic team culture for mixed ultimate, specifically at the youth level (though adult mixed teams will hopefully get some ideas as well).

RenFitness coaches work with a bunch of teams and organizations at all levels and ages around the country and the world. We have a constantly widening perspective and we’ve learned a lot about how gender issues influence the success and cohesion of mixed youth teams. To clarify: when I use the term “girls”, I’m referring to those who self-identify as girls or women, regardless of assigned gender at birth.

Mixed ultimate creates great opportunities for girls! It’s often difficult to get...

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The Beautiful Cake You Baked or How To Enjoy Your Offseason Gains

Dear Team UAP and Other Actively Training Ultimate Athletes,

Let me tell you about the beautiful cake you baked this offseason.  

Many of you used fall and winter of 2016 to set Big, Hairy, Audacious Goals (BHAGs, the only kind of goal that stimulates progress, according to Jim Collins) for your upcoming season. Perhaps you were planning a glorious return to competition after several years off, or perhaps you were determined to increase your on-field performance and prove to yourself that you could be a contender. Whatever the case, you set a goal, made a plan (many of you chose the UAP) and marched dutifully toward glory.

 You have invested several months into training. If you were new to focused training, you have learned an entirely new language: the language of performance. If you were trying to reach the next level, you have cultivated a new skill set: the skills of progress. All of you have invested hours of sweat, days of soreness, and weeks of effort into becoming...

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