Yes, definitely. Always go from top to bottom in the circuit, so if the circuit is 5 exercises, do the first 2 exercises as a set, rest ~3 minutes, complete all sets (e.g. x 3 sets); then complete the next 3 exercises as a set. Rest ~2-3 minutes between sets or as indicated.

Most of the time, yes, but it depends on the exercise. Most exercises with YouTube videos offer an alternative in the description, with an additional video pointing you to that version. For example, Dumbbell Front Squats can be substituted for Barbell Back or Front Squats, but you will need to do more sets and/or reps (e.g. 10 instead of 5 or 6) and possibly add an explosive component to engage the central nervous system like the Barbell version with more weight.

Doing the 4-day per week program is common in lifting and is more of a body-building concept. Here we are focused on performance and muscle memory, not just strength and size alone. The goal is to repeat the motions specific to ultimate several times per week (ideally 3 times per week) in the off-season. You will be able to increase weight and reps each week, and the exercises can advance to a more difficult version after 3 weeks. Physiological change takes time, and you are always increasing in weight, sets, and reps, but the exercises stay similar since they are directly relevant to the motions you are doing on the field. You will also need to save energy for the nervous system with speed workouts, agility, and reaction time on other days.

Because these workouts are focused on performance, and ultimate practices and games are typically 1.5-2 hours, the longer workouts 2 times per week better prepare the physiological systems (e.g. heart and lungs, muscles, nervous system) for the demands of the sport when you do take the field.

Yes, typically in the Max Strength phase you will have lower reps and higher weight, typically in the 3-6 rep range (e.g. January and February). Starting around March the focus is power, which maintains strength. Absolute strength is also not the goal of ultimate unless you cannot lift 1.5x your body weight in a 1-rep Barbell Back Squat. So the focus is a power exercise superset with a strength exercise afterward, but slightly less weight and more reps to train speed and power endurance, which are more important for ultimate than absolute strength.

Typically each phase is 2, 6-week cycles: Off-season, Pre-season, In-season, and Post-season. The 6 vs. 4 weeks is to allow time for sickness, travel, and recovery, as well as more time for strength and muscle building. You will never plateau since sets and reps vary each week. Similar to any other sport, you are in the gym specifically for that sport and to repeat those motions so they feel easy on the field, versus bodybuilding or a focus of maximum strength. 

If you are starting earlier than week 4, just start with the current week. If you are past week 4, complete the workouts in order, weeks #1-3 instead.

Yes, workouts can be completed in any order, with adequate rest. Day 3 is typically the hardest workout and near the weekend, when competitions typically are and recommended for the best results for performance. In addition, they are near the end of the week to allow the weekend and 2 full days of recovery (especially during the early strength and power building phases). However, switching the order and completing Day 3, then 2, then 1 is also a good way to tax the body early in the week (closer to the weekend), then complete the other workouts later in the week to enhance recovery. This plan also assumes players have weekend and weekday practices and other required team workouts, so any workout plan must prioritize those commitments to allow for adequate recovery.

If workouts seem easy, first increase sets and/or reps, then weight, or combine the Day 1 and Day 2 workouts in one workout or one day (as a 2-a-day).

The first set should always be completed first since it typically taxes the central nervous system or is more difficult technically, but there is some room for changing up the order of the rest of the exercises if that helps you stay engaged. Abs should ideally be completed at the end of the workout or set since they are so strong they need to be isolated after being worked already.

This plan is designed specifically for club players and could be riskier for older athletes and possibly too advanced to be effective for most youth players.

However, players can follow the Level I plan for strength for youth or master's, and in some cases Level II. For youth, for <1 year of experience lifting, follow the strength Level I plan and make sure a trainer or coach supervises exercises before completing them to ensure safety. For youth with 1-2 years experience lifting and post-puberty, a 1-rep max test may be attempted with a coach and/or adult supervision, and Level II may be followed if 1.5x body weight is achieved.

For masters players, for experienced lifters (3 years or more), or if the athlete knows they are hitting their 1-rep max, they can do the Level II plan. Any athlete following this plan should have a base level of fitness and have been working out or conditioning 4-5 times per week for at least 4 weeks. 

For teams, I recommend upgrading to a team plan that I can tailor more to your specific age players or age group, goals and added accountability with emails and feedback for the duration of the season.

Let me know if you want a quote for those options (3, 6, and 9 months) by signing up for a quick 15-minute FREE consultation.