if you will it dude, it is no dream

Burpees x 30 seconds
Mountain Climbers x 30 seconds
Jumping Jacks x 30 seconds
Mahlers x 30 seconds
Split Shuffle x 30 seconds
Grasshoppers x 30 seconds
Rest x 30 seconds

Go through 4-6 times

Really, this "protocol," if you want to call it that, can work with any 6 exercises you choose, provided that you can do it for 30 seconds. I was originally introduced to this by a trainer I knew in college, but more recently came across it for a second time in reading Never Gymless.

Basically, I can't say enough about this book. It is a handbook that covers almost every aspect of non-track and non-sport specific strength/conditioning that I'm interested in. I put in my hours at the gym lifting in college. I find that my body works better and is just as strong if I stay out of the gym and continue working hard with these sort of exercises. It also removes the bevy of excuses like "I don't have the space or time to do this" or "I don't have the money to afford a gym" or "I don't want to travel to the gym." These were all bullshit and still are. Now I have no reason to even think those things.

If you want to be in shape, you can do it, just put in the time.
If you want to be better at ultimate, you can do it, just put in the time.

Be creative with your training. Every time an excuse comes up, work to solve the problem instead of accepting it.

One of the excuses that I used when I first started playing club ultimate was "I've torn both of my ACLs, I'll never be strong or fast enough to compete." It took me at least a full season to get over that and realize that it was not acceptable-- no one wants to hear you bitching, they want to see you perform.

The second excuse was not a verbal one, but a physical one. I was hovering around 185 when I started with Pike. I felt like I could never be as fast as those skinny motherfuckers on my team. It seemed that they were just built differently. True enough in some cases (I'm looking squarely at you, Bailey, Danny and Joel) but there were others who I assumed were naturally that way.

As it turns out, I was dead wrong. These guys were busting their asses in terms of training AND eating well. All it took was a trusted teammate telling me that the first thing I needed to do to improve my game was lose 10-15 pounds. When I did, well, I got a ton better. Try running around with a backpack of 15 pounds for a day and then take it off to do a couple of sprints. You'll notice the same difference I did once I reached my goal of 170. These days I go from about 172 at the beginning of the season to 167 at Regionals/Nationals just due to the constant training/playing. I'm a little sturdier in the early season, and a little faster at the end. Perfect.

To quote Walter Sobchak paraphrasing Theodore Herzl "If you will it dude, it is no dream."
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Workout Total
21 Minutes of Interval work