It is important in all sports to consider the metabolic and biomechanical demands of a sport when developing a program. Ultimate Frisbee requires athletes to be able to decelerate and accelerate repeatedly across distances between 5 and 30m at maximal efforts. This activity requires elements of strength, speed and power for an extended period of time. In Ultimate Frisbee its is important to develop power quickly (acceleration) and absorb large forces safely (deceleration). In order to achieve this a solid strength foundation is required, which can be found in the first month of the plan known as the general adaptation stage (GAS). Strength is defined as the maximum force that a muscle can generate at a specified velocity. This month aims to improve your bodies capability of recruiting the larger individual fibres within the whole muscle, promote Hypertrophy (increase in muscle mass), improve the strength and stiffness of the muscle tendons and to create a greater pennation the fibre structure within the muscles to help improve peak force and rate of force development. Month 2 progresses to the sport specific stage (SST) where the qualities needed for ultimate are trained. Power in a sporting context is defined as the ability to exert a maximal force in as short a time as possible. In these training days, the aim is to improve the bodies ability to still produce a large force but this time with the added component of velocity. This is related to the ability of athletes to accelerate horizontally when sprinting and vertically when jumping, which in turn can improve the athletes speed. The speed sessions aim to improve the stretch shortening cycle (SSC) of the lower limbs to absorb and then use energy in an elastic form and to improve athlete’s stride length and stride frequency (key components to maximal sprinting speed). Some of these session also require an endurance aspect as these movements have to replicated many times in a point/match/week long tournament.