Is your body ready for the upcoming season?
Most Ultimate Frisbee players spend the winter doing generic gym bro splits, jogging 5ks, or resting completely—then tear a hamstring in their first tournament, flare up low back pain, or limp off with knee pain.
Take this 2-minute clinical assessment created by Chartered Physiotherapist and S&C Coach Justin Lim to pinpoint your injury blind spots and get your personalised 12-Week Off-Season Periodisation Blueprint.
Engineered for full-extension layout durability and pain-free tournament play.
Why Most Off-Season Programmes Fail Ultimate Players
Most training programs available to Ultimate players fall into one of two extremes. Neither of them prepares your body for the physical demands of high-level tournament play.
Passion Without Clinical Science
Created by athletes who know the sport, but have no formal medical, physiotherapy, or sports science qualifications. They prescribe generic gym splits, copy-paste workouts, and lack the knowledge of tissue load capacity, tendon adaptation, and injury mechanics.
Theory Without Ultimate Context
Created by coaches who hold general fitness qualifications, but have zero real-world experience working with Ultimate Frisbee athletes. They don't understand the violent rotational torque of low-release pivots, asymmetrical turf cuts, or the brutal endurance required for Sunday finals.
Clinical Rehab Meets Game Speed
Justin Lim represents the rare combination of both: a Chartered Physiotherapist (MSc Advanced Physiotherapy) & S&C Coach who treats high-level athletes including Premier League footballers, alongside GB squad and World Ultimate Championship (WUC) players in London.
Here is Your Ultimate Readiness Scorecard, Athlete!
Based on your role (Handler • O-Line) competing in Club Tour on Turf:
Key Clinical Findings for Next Season:
Eccentric strength deficits leave you susceptible to strains during max sprint deceleration or layout bids.
Adductor & rotational core capacity needs targeted loading to handle low pivots and prevent lumbar fatigue.
Turf friction requires dedicated soleus endurance and penultimate cut foot plant training.
The 12-Week Season Programme
Systematically progress your physicality as an Ultimate player so you can eliminate tissue deficits and reach the next level.
Rebuild tendon resilience, eccentric hamstring loading (RDLs, sliders), Copenhagen adductor progressions, and soleus endurance.
Target maximum bilateral force, single-leg stability, and the hip-to-shoulder kinetic chain for effortless 60m sprints.
Translating gym strength onto grass and turf, allowing the body to confidently absorb and generate force to the ground.
Choose Your Pathway & Pricing
30-Day Money-Back Guarantee- ✓ Complete 12-Week Periodized Program
- ✓ Full HD Exercise Demo Library
- ✓ Weekly Workout Tracking Sheets
- ✓ 48-Hour Tournament Recovery Protocol
- ✓ Everything in Digital Blueprint
- ✓ Bi-Weekly Video Form Checks (Justin Voiceover)
- ✓ Tailored Exercise Regressions & Load Management
- ✓ Weekly Direct Coaching Feedback
- ✓ 60-Min Comprehensive Video Consultation
- ✓ Clinical Movement Screen & Injury Audit
- ✓ Bespoke Rehab Plan & Periodization
- ✓ Direct Follow-up Messaging with Justin
Your Next Move: Review with Justin or Join the Cohort
Get Justin's personal clinical feedback on your score or secure one of the 15 spots in the 12-Week Off-Season Beta Cohort.
The 12-Week Season Programme
And you need to systematically progress your physicality as an Ultimate player so you can reach the next level.
Tendon and Joint Capacity
Joints and Tissue Capacity
Before lifting heavy or sprinting max velocity, the programme rebuilds resilience in tendons and ensures there is adequate joint mobility.
- ✓ Long-length eccentric hamstring loading (RDLs, Sliders)
- ✓ Copenhagen adductor progressions
- ✓ Lumbar rotational stability & pelvic control
- ✓ Soleus endurance & bent-knee calf capacity
- ✓ Thoracic mobility & rotator cuff deceleration
Rotational Power
Max Force & Rotational Torque
Phase 2 builds true horsepower. Target maximum bilateral force, single-leg stability, and the hip-to-shoulder kinetic chain for effortless 60m sprints.
- ✓ Low-handle trap bar deadlifts (Explosive concentric)
- ✓ Rear-foot elevated split squats & lateral lunges
- ✓ Med-ball rotational shotput & whip drills
- ✓ Landmine multi-planar rotational press
Deceleration & COD
Deceleration & Tournament Speed
Translating gym strength onto grass and turf, allowing the body to confidently absorb and generate force to the ground.
- ✓ Penultimate step braking & 5-10-5 agility drill
- ✓ Flying 10m & curved top-speed sprint mechanics
- ✓ Cleats-on drop jumps into reactive redirection
- ✓ Repeat Sprint Ability (RSA) D-line intervals
Choose Your Off-Season Pathway
From self-paced digital guides to high-touch semi-private cohorts and 1-on-1 clinical care with Justin Lim.
The Digital Blueprint
For healthy athletes who just need a proven, structured off-season program to follow in the gym without guess-work.
- ✓ Complete 12-Week Periodized Program
- ✓ Full HD Exercise Demo Video Library
- ✓ Weekly Workout Tracking Sheets
- ✓ 48-Hour Recovery Protocol Ebook
- ✗ No 1-on-1 video reviews or direct feedback
The Off-Season Cohort
The flagship experience. Programmed workouts with personal video form review from Justin.
- ✓ Everything in Digital Blueprint
- ✓ Bi-Weekly Video Form Checks: Submit lifts and cutting clips for Justin's voiceover analysis
- ✓ Direct Technical Guidance: Tailored exercise regressions and load management
- ✓ Weekly Check-Ins: Consistent coaching feedback on your progression
1-on-1 Private Consult
Dedicated private consultation and clinical movement assessment with Chartered Physiotherapist Justin Lim.
- ✓ 60-Minute Comprehensive 1-on-1 Video Consultation
- ✓ Clinical Movement Screen & Injury Risk Audit
- ✓ Bespoke Rehab Plan & Periodization Recommendations
- ✓ Exercise Technique Breakdown & Video Guidance
- ✓ Direct Follow-up Messaging with Justin
30-Day Money-Back Guarantee
Commit to the programme for 30 days. If you don't feel noticeably more resilient, explosive, and prepared for the upcoming season, Justin will refund 100% of your investment. You risk nothing.
Meet Justin Lim
Chartered Physiotherapist & Strength & Conditioning Coach
MSc Advanced Physiotherapy
Justin bridges the gap between clinical rehab and high-performance sport. He specialises in lower limb injuries, having helped hundreds of patients recovering from ACL reconstructions, meniscus tears, ankle sprains, and chronic tendon issues.
He previously specialised in football and has treated a wide range of high-level athletes, including Premier League football players, professional tennis players, and sprinters. Within his first year of treating Ultimate Frisbee athletes, he has now treated Great Britain (GB) squad players and multiple World Ultimate Championship (WUC) players in London.
Frequently Asked Questions
What equipment do I need for the off-season program? ▼
Access to a standard gym (barbells, dumbbells, trap bar, cables, resistance bands) is ideal. If you are training at home or with minimal equipment, we provide bodyweight and dumbbell regressions for every single drill.
How much time per week does the programme require? ▼
The 12-week season programme is structured into three clear phases designed to fit smoothly alongside your team trainings:
- • Weeks 1 to 4 (Phase 1): 2 gym sessions and 1 mobility session per week.
- • Weeks 5 to 8 (Phase 2): 2 gym sessions and 1 power session per week.
- • Weeks 9 to 12 (Phase 3): 2 gym sessions and 2 field sessions per week.
What if I have an active hamstring, groin, or low back niggle right now? ▼
Phase 1 is specifically engineered for tissue tolerance and rehabilitation. You will learn isometric analgesic loading protocols that calm down irritated tendons while building eccentric strength. If you have an acute tear, nerve root symptoms, or post-surgical case, Tier 3 (1-on-1 Concierge) is recommended.
How does the video form review work in Tier 2? ▼
Simply record a 5–10 second clip of your lift (e.g. Nordic curl, split squat, plant cut) on your phone and email it to Justin. He replies with specific biomechanical cues and video feedback.