Your Denver Personal Trainer

[In-Person]

Personal Training

Hi, I'm Ollie

I'm a private personal trainer based out of Denver, CO. I work with an extremely wide range of clients: from high-level athletes to weekend warriors to individuals with injuries to people who are just getting into fitness.

My training philosophy is centered around making people feel better, move better, and perform better. My ideal client is anyone with a goal, a positive attitude, and a willingness to work hard.

Everyone I work with has a unique body and a different set of challenges, thus, each program is individually customized to meet their specific needs.

All of my in-person personal training is done out of Club Form Fitness in downtown Denver.

"Oliver has done a great job keeping me motivated to return each week. His positive attitude is infectious and it is clear by his comments during my workouts that he is really in tune with the progress I am making. Oliver has a way of pushing me that is both effective and encouraging..”

— Tim R.

WHAT PEOPLE SAy

Leave a Review!

Everything I Wish I Knew About Shin Splints:

I suffered from shin splints all through high school and college. It felt like I tried everything under the sun to fix them, but I was approaching it all wrong.

Shin splints are like rust — if you catch it early and do the right things, you can keep it clean. But if you ignore it and keep pushing through the winter, it’s only going to get worse.

1. Doing more wasn’t helping.

My shins ached so badly, and I kept hoping that massaging them, exercising my calves, and strengthening my anterior tibs would fix it. But the truth is, if I had just taken a break and let my shins actually heal, I probably would have been fine.

2. It wasn’t a strength issue.

I fell for the advice I saw everywhere — endless calf raises and tib raises. While that wasn’t necessarily hurting me, it wasn’t fixing the problem either. As soon as I started running again, my shins would ache.

3. Off-season and pre-season work are key.

This was the game-changer. I started incorporating pogos and skips throughout the off-season, then gradually progressed to bigger plyos during the late off-season and early pre-season. Once I started playing, I made sure to pick my battles and avoid doing too much — I didn’t need to hit every pickup game and tryout under the sun.

The result? I finally made it through my first season shin-splint free and have stayed that way ever since.

If you’re dealing with shin splints, don’t just throw more exercises at the problem. Prioritize rest, smart progression, and consistent plyos to stay ahead of it.

Ultimate is a sport that demands rotation — from cutting and changing direction to throwing. Including rotational training in your program should be a priority.

Here are five exercises that build rotational strength and power:

1️⃣ Standing cable chop
2️⃣ Kneeling cable chop and press
3️⃣ Alternating cable chop
4️⃣ Cable hip rotation
5️⃣ High-to-low cable power chop

✅ Choose a progression that suits you and aim for 2-3 sets of 8-10 reps.

💡 Focus on finding rotation without being too greedy — push your limits, but keep it feeling controlled and strong. Bonus points if you can feel your glutes and obliques driving the movement.

These can be done after your warmup or paired as a superset with your main lift. A band works too if you don’t have access to cables!

#ultimate #ultimatefrisbee #frisbee #workout #training #strength #strengthtraining #personaltrainer #personal #denver

Before you think about adding in these shoulder/core exercises, make sure you’re already doing your basic traditional upper body strength training! These exercises are an extra layer to help stay strong in dynamic positions, not the foundation.

✅ Novice
High plank (20-60s)
Higplank shoulder taps (10-20 taps)
✅ Intermediate
High plank reaches (10-20 reps)
High plank feet on ball (20-60s)
✅ Advanced
Shoulder tap with opposite leg raise (10-20 reps)
Ball rollback (5-10 reps)

🔥 Bonus: Handstand walks (because why not?)

Try adding these in 1-2x per week alongside your strength training!

#ultimate #ultimatefrisbee #frisbee #workout #training #strength #strengthtraining #personaltrainer #denver

❗️Don’t ignore your adductors❗️

Your adductors do a lot more than you might think — they’re key players in stabilizing your pelvis and legs. Yet, they’re often overlooked in training.

I’ve personally dealt with groin issues, and trust me — It’s way better to stay ahead of it than to be stuck playing catch-up.

If you’ve battled groin issues or just want to build strength and stability, try this 3-step progression.

Feeling strong and confident before returning to the field is crucial to breaking the injury cycle. Sure, you can play through a shaky groin, but that doesn’t mean you should.

#ultimate #ultimatefrisbee #frisbee #workout #groin #training #strengthtraining #strength #personaltrainer #denver

If you want to jump higher and be more resilient, you need to jump. And if you want to take your jumping ability and confidence to the next level, you need to jump in a variety of ways.

On the field, you’re rarely jumping the same way every time. Each jump will have different approaches, angles, and takeoffs. On top of jumping higher, training a variety of jumps improves:

✅ Overall Athleticism
✅ Adaptability
✅ Body awareness
✅ Durability

While not every jump variation needs to be in your program at once, certain jumps will always be non-negotiable—like approach max-effort jumps and max-effort standstill jumps (because they happen constantly in ultimate).

And it’s not just about jumping higher—jump training also boosts acceleration, top speed, and overall power. 🔥

Train smart. Jump with intent. Move like an athlete.

#ultimate #ultimatefrisbee #frisbee #workout #training #strengthtraining #personaltrainer #denver #vert

Early in my “training like an athlete” era, I fell into the trap of choosing exercises that were way too advanced or flashy for no reason. I thought harder and more complicated meant better—but in reality, I was really limiting my progress.

Training should be about effort, not just complexity. You don’t need to chase flashy exercises to get stronger.

To make real progress, pick exercises that meet these four criteria:

1️⃣ You feel confident doing it – You can execute the movement with proper form.
2️⃣ You feel confident loading it – You can add weight/resistance and still move well.
3️⃣ You can perform it with control and intent – You’re not just surviving the rep; you own it.
4️⃣ You can progress it over time – There’s a clear path to making it harder in a structured way.

That doesn’t mean you shouldn’t try new, fun, or challenging exercises—you should! But they should be a small part of your training, not the foundation. Get that right first, then explore the extras.

Any exercises you feel like you wasted your time with?

#ultimate #ultimatefrisbee #frisbee #workout #training #strength #strengthtraining #personaltrainer #denver

Stop leaving these lower body staples out of your training!!

The methods are many, but some fundamental patterns should always be there. If you go too long without any of these, you should question your programming.

For most of these moves it probably doesn’t matter which exercise you pick, just that you pick one you can comfortably load and progress over time.

Skipping them for too long means leaving gains on the table.

The movement patterns:

✅ Heavy squat
✅ Hip-dominant hinge
✅ Knee-dominant lunge/step-up
✅ Glute-dominant lunge/step-up
✅ Knee-dominant hinge
✅ Transverse plane for knee & hip
✅ Isolated calf work

If your program lacks one of these for a significant amount of time, ask yourself why. Do the basics well and you’ll see tons of progress!

#ultimate #ultimatefrisbee #frisbee #workout #training #strength #strengthtraining #personaltrainer #denver

So, you’re one of the 46% of people who feel stronger jumping off two legs… or one of the 100% who want to sky a pack of people when the disc is floating.

Most ultimate players are more comfortable jumping off one leg—and for good reason. You’re often in motion, making one leg jumps more convenient to convert speed into vertical. But when the disc is hanging in the air and you have time to load up, a two-foot jump can give you the most power.

Why? Because you can produce more force off two legs than one. But it requires strength and power to pull it off.

Here’s how to train for it:

Day 1 (Power + Reactivity)
🔹 Seated Box Jump – Builds raw strength & explosive power
🔹 Two-Legged Pogo – Develops reactivity off the floor and coordination

Day 2 (Reactive power + Strength from Different Angles)
🔹 Depth Jump – Improves rebound ability & quick force production
🔹 Multi-Directional Two-Legged Bound – Trains control when jumping and landing from different angles

👀 Bonus Tip: Add playful sessions where you challenge your jump—low rim dunk sessions, tapping high targets, or testing your vertical week to week. Track your progress and make sure you’re actually jumping higher.

Paired with a good strength training program that includes squats and deadlifts, you’ll be jumping out of the gym in no time.

Two-foot jumping is a skill—train it like one!

#ultimate #ultimatefrisbee #frisbee #workout #training #strength #strengthtraining #personaltrainer #denver

We’ve all been through it. It starts getting warm out so we start saying yes to every opportunity to get out and play. Pick up, league, etc. We feel good at first but slowly start developing sore areas in our knees or shins. We pop a few NSAIDs and push through, slowly developing an overuse injury before the season even started. Here’s how you’re going to avoid that!

Tip #1 Don’t ramp up too fast.

✅ Pre-season brings more chances to play (leagues, pickup, etc.), but jumping from 1x/week to 3-4x/week is a recipe for injury.

Your body needs time to adapt to higher demands—if you go too hard too fast, you risk overuse injuries.

Tip #2 Follow the 10% rule.

✅ Increase your total playtime by no more than 10% per week.

The easiest way to track this? Estimate your total playing time (e.g., 90 min at league, 2 hours at pickup) and slowly add more instead of doubling or tripling it overnight.

Tip #3 Prepare for high demands, but do it smart.

✅ Instead of playing every pickup, be intentional. Prioritize the highest-quality play and make sure your training supports it.

Need help with training to support yourself with pre season around the corner? Check out my Ultimate Performance Training programs and packages. Link in bio or DM me for info!

#ultimate #ultimatefrisbee #frisbee #workout #training #strength #strengthtraining #speed #personaltrainer

STOP WASTING TIME ON PREHAB!

Move better. Feel better. PERFORM BETTER. If you’re moving and feeling well, it’s time to focus on performance.

✅ If you’re not injured, your joints and muscles can handle far greater demands than what banded external rotations and clamshells will ever accomplish. Save those small exercises for people with low training capacities—not for healthy athletes looking to get stronger.

✅ A well-programmed training routine already includes movements that reinforce joint health, stability, and strength. Full-range squats, split squats, deadlifts, and plyos are prehab—just with actual load and intensity.

✅ The fitness industry loves overcomplicating things. Many content creators have way more time to do funky drills in the gym (myself included). If you have unlimited time, do whatever you want. But if you only have a few hours a week to train, you need to train smarter.

More strength. More power. More resilience. Less fluff.

#ultimate #ultimatefrisbee #frisbee #workout #training #strength #strengthtraining #speed #denver

Not sure where to start with your track workouts? If you’re in the off season, try this aerobic capacity session:

Warm-Up (5-10 min)
• Easy jog (3-5 min)
• Dynamic mobility
• Sprint mechanics (a skips, high knees)

Workout:
• 4x200m @ ~75% effort (or ~35 sec of controlled running)
• Rest: 90 sec between reps

Progressions:
• Week 2: Add a rep (5x200m)
• Week 3: Drop rest to 75 sec
• Week 4: Add another rep (6x200m) or drop rest to 60 sec

If you’re starting with a well established base you can up the volume to start and decrease the rest. The goal is to maintain a pace that feels challenging but isn’t all-out. Each sprint should be repeatable at a similar effort!

This builds endurance while reinforcing sprint mechanics without overloading intensity—perfect for early off-season work before ramping up speed.

Save this for your next track session.

#ultimate #ultimatefrisbee #frisbee #workout #training #strength #strengthtraining #speed #conditioning

This offseason, I’ve been making a point to prioritize things outside of ultimate.

I quit basketball as a kid because I didn’t feel good enough to compete. I didn’t even make it through tryouts—I was too embarrassed. Now, coming back to it with an adult perspective, I’m realizing how much I enjoy it. I’ve also learned how to enjoy the growing pains in a way that would make my 11-year-old self proud.

I’m still dealing with groin/hip flare-ups and always learning more about what helps. Lately, movements that engage my glutes and adductors together (like the foam roller glute bridge) have made a difference.

Adding another sport into the mix means adjusting my training schedule, which has been another fun challenge. But right now, I’m just enjoying playing.

What kind of jumper are you?

One skill that elite basketball players excel at—and that ultimate players could benefit from—is converting running speed into vertical jump height.

This progression is designed to help you develop that skill by improving your single-leg power and coordination.

Spend 2–4 weeks on each exercise block, or as long as you need to feel confident and comfortable with the movement. Coordination is key, so don’t rush it!

Remember, this progression is just one part of your training. Be sure to pair it with consistent strength training and bilateral jumping exercises to maximize your overall athleticism.

Let me know how it goes, and if you have any questions, drop them below!

#ultimate #ultimatefrisbee #frisbee #workout #personaltrainer #training #strength #strengthtraining #speed #denver

High-low intensity training alternates hard, high-intensity days with easier, low-intensity ones. This lets you train with maximum effort on high days—building strength, power, and speed—while low days give you time to recover and focus on conditioning or mobility. I prefer it because it keeps training sustainable and helps avoid burnout.

That said, some athletes might prefer moderate-intensity plans for consistency or linear periodization to gradually increase intensity over time. I find that those training styles work better for folks who aren’t training for sports.

That’s because once you’re playing more you can sub your high days for your game-days or even load up lifting and playing in the same day to allow yourself better recovery days (rather than lift, play, lift, lift, rest).

Try this complex out on your next leg day!

This complex pairs a barbell “strength power” movement with a “true power” jump.

‼️IMPORTANT‼️
Combining exercises for the heck of it won’t get you anywhere. The goal here is to combine two exercises that compliment different parts of the “generating maximal intent” side of training. If you’re unable to do these movements with max intent you’re wasting your time. Spend time on them separately before combining them.

Complex movements like these can improve overall strength, power, and problem-solving ability. All of which make you a better athlete.

Workout details:
👉 2-4 sets of 3-6 reps for each exercise
👉 2-4 minutes of rest between sets
👉 Choose weights and box heights that let you maintain max output while being challenged#

Expanding your movement library is one of the greatest tools as an athlete. I highly encourage everyone to put the time in to research more complex exercises and practice them!

#ultimate #ultimatefrisbee #frisbee #workout #personaltrainer #training #strength #strengthtraining

Pain from an old injury can linger long after the tissues, muscles, and joints are fully healed.

This happens because pain isn’t just physical—it’s also neurological.

Even after the injury heals, your brain may still perceive the area as unsafe, creating a “guard” that inhibits normal movement. Over time, this protective response can lead to changes in mechanics, compensations, and even new issues elsewhere in your body.

I’ve experienced this firsthand with my knee. After months of rehab, the tissue healed, but I still felt stiff and hesitant. The pain wasn’t the injury—it was my brain’s way of protecting me from something it no longer needed to fear.

The key to moving past this isn’t just about strengthening the area. It’s about retraining your brain and nervous system to feel safe again. Here’s how:

1️⃣ Start with isometrics: These exercises help you feel the right muscles working again without adding movement. For example, holding an isometric lunge, isometric leg extension, or wall sit for 30-60 seconds.

2️⃣ Add controlled movement: Once the muscles are firing properly, introduce slow, deliberate movements like bodyweight squats or single-leg step-downs to gradually reintroduce stress.

3️⃣ Increase complexity over time: Progress to more dynamic or loaded movements to restore full confidence in the joint. You’ll eventually combine this with plyometrics, agility and speed drills to solidify these changes.

Pain doesn’t always mean something is wrong. Sometimes it’s your body’s way of holding on to old patterns. If you’ve been stuck dealing with lingering pain, it might be time to address the connection between your brain and body.

#ultimate #personaltrainer #training #ultimatefrisbee #strength #frisbee #workout

The biggest mistake I used to make was playing my way into in-season shape.

While playing ultimate is a great source of cardio, there are better ways to prepare your body, lungs, and heart.

The most important trait to develop in the off-season is aerobic capacity. Building endurance through aerobic training will set a strong foundation for your season, helping you recover between points and maintain consistent effort throughout games.

As the season approaches, you’ll want to shift towards more anaerobic training styles to build power and speed for those high-intensity bursts on the field.

That said, it’s still important to touch on anaerobic training in the off-season to ensure you're prepared for those explosive moments in ultimate.

Zone 2 Cardio:
Focus on steady, moderate efforts (60-70% max heart rate) for longer durations (30-60 minutes). This builds your aerobic base, improves recovery, and helps you sustain effort during the game. It’s the foundation for everything else. Consider this your heart rate when you're on the sidelines recovering for the next point.

Cardiac Power Intervals:
High-intensity intervals (60-120 seconds) at 85-90% max heart rate, with rest periods twice as long. This method boosts your VO2 max and high-intensity endurance, helping you maintain a higher work rate on the field. Consider this similar to playing a full point of intense defense or cutting on offense.

Anaerobic Power Intervals:
Maximal effort sprints lasting 10-30 seconds, followed by full recovery. This builds explosive power and speed, ensuring you're ready for the short, intense bursts of effort required during games. Consider this as being able to repeatedly make full-field cuts at 100% effort.

Each of these methods has its place in the off-season, and combining them will help you perform better both physically and mentally when the season kicks in.

2025 is the year to get your training dialed in. It's simple but not easy, so don't go without a plan for longer than you need to.

#ultimate #training #strength #strengthtraining #personaltrainer #cardio #weightlifting #conditioning #ultimatefrisbee #ufa #pul #wul

These are my current three favorite hip mobility exercises.

We all know how much stress and strain cutting and stepping out for throws puts on our groin muscles. That’s why hip mobility exercises are so important—they help prepare the hips for those deep, explosive movements while also improving the range of motion and stability in the areas that are under constant load.

These dynamic hip mobility exercises are key because they engage muscles in motion, unlike static stretches.

Deep Squat Plate Press Out – This one helps you get deeper into the squat because of the counterweight. It’s an amazing warmup before any type of squat and also gets some work in the shoulders. I recommend a 5-10lbs plate.

Hand-Assisted Hip Airplane – When done right, these work every bit of the hip external rotators, combining mobility and strength. The hand assistance keeps the focus on the hips and not balance.

Assisted Max-Depth Cossack Squats – These will help expose your groin and hips to deeper ranges than you’ll likely see on the field.

You can do all of these for 1-3 sets of 8-10 reps (or as many as you’d like).

Give them a try and let me know if you have any questions about them

5 Groin & Adductor Exercises for Ultimate

I’ve personally dealt with finicky adductors and know how annoying they can be. When they’re weak or injured they don’t prevent you from doing everything, but they get in the way of performing at 100%. Try adding these exercises to your training to work those hard-to-reach muscles.

1️⃣ Low Copenhagen Plank Isometric Hold for 30-60 seconds per side. Focus on keeping your hips as low to the ground as possible to challenge the adductors at length.
2️⃣ Low Copenhagen Plank Lifts Perform 6-12 controlled reps per side. Lower with control and use some force to get yourself back up.
3️⃣ High Copenhagen Plank Lifts Perform 6-12 reps per side. Using your hand instead of your elbow increases the stability challenge and allows you to drop deeper into your hips.
4️⃣ Step-Out Dumbbell Lunge Perform 6-10 reps per side. Step laterally and bring the dumbbell to your outside foot before stepping back.
5️⃣ Step-Out Dumbbell Lunge & Clean Perform 6-10 reps per side. After stepping out, step back with more power to clean the dumbbell to your shoulder.

These exercises will be included in phase 2 of the Ultimate Performance Training Off-Season Program, which is kicking off soon. Interested in learning more? Check out the link in my bio for details.

Save this post and share it with a teammate who could benefit!

Are you structuring your workouts properly for athletic performance?

Too many ultimate players come from different training backgrounds and end up exercising out of order, leaving gains on the table.

Here’s the 5-step structure for a workout that’ll make you more explosive, powerful, and prepared for the field:

1️⃣ Warm-Up: Get your body ready to move efficiently.
2️⃣ Light Plyos: Fire up your nervous system with quick, low-impact movements.
3️⃣ Intense Plyos: Max out your explosiveness while you’re fresh.
4️⃣ Heavy Lifts: Build strength that translates to athletic power.
5️⃣ Accessories: Target weaknesses and build stability.

Stop guessing and start training smarter. As always, access the @ultimate_performance_training program if you want a training program aimed at helping you become a better ultimate athlete.

Ultimate Performance Training is your all-in-one program to get stronger, faster, and more resilient this off-season. For just $20/month, you’ll get:
 🏋️‍♀️ 3 strength workouts per week 🏃‍♂️ 1 cardio workout per week 🧘‍♀️ 1 mobility workout per week

✔️ Flexible schedule—do the workouts on your time ✔️ Designed specifically for ultimate athletes ✔️ All you need is basic gym equipment and space to run

Ready to level up? 💥 Click the link in my bio or find Ultimate Performance Training on the TrainHeroic app and let’s get after this off season.

This year of frisbee has been a ride.

It started far from what I imagined after I got hurt in January. That injury forced me to completely reframe my expectations for the year—something I learned I kinda suck at.

I didn’t officially start playing again until mid-August, after months of false starts. Being so close yet so far from one of the things I love most was incredibly frustrating. I also ended up taking a looong break from posting content.

Looking back I’m grateful how the experience shaped the relationship I have with frisbee and my body.

All love to my team @fungiultimate and other friend’s support. Excited to take this year’s experience into my training and coaching this off season. Very grateful 🍄❤️

Cheat code exercises specific for ultimate‼️
…

Stick around for the 2nd half for the real info

1. Overhead band chops
2. Downward chops w/ rotation
3. Downward chops w/o rotation

Remember, practicality over novelty! Not every movement you see on the field needs an exercise to imitate it. Workout and play your sport.

Dm me if you have any questions 📄

#training #fitness #fitnessmotivation #fitspo #workout #work #workoutmotivation #strength #power #speed #strengthtraining #strengthandconditioning #ultimate #ultimatefrisbee #frisbee #audl #usaultimate #usua #personaltrainer #stronger #faster #strong #muscle #muscles #denver #colorado #sprint #jump #agility

Your training sucks.

Training to be better ultimate is transitioning to a place where it’s cool to train for it. That’s awesome. That means more of us can strive to be as athletic and resilient as @valeria33cardenas in this clip.

That means it’s time to do away with the style of training that too many ultimate players follow.

“I had a teammate in college who told us what to do so I still follow that”
“I just do what looks cool on instagram”
“I run a few miles a week”

or worst of all: “I don’t train, I just play”

Too many young athletes are having their careers cut short because all they do is play frisbee year round. They follow random workout plans, aren’t consistent and wonder why they aren’t getting bigger, faster, or stronger. Worst of all, they suffer from overuse injuries because they don’t address the demands of what their body experiences on the field.

Training proficiently isn’t complicated, but it sure as hell isn’t simple. The best thing you can do for yourself is seek out guidance from those who actually know what they’re talking about (health and fitness professionals) and not random instagram ads that falsely promise to make you pain-free.

Yes I have training programs. Yes I work with ultimate players 1-on-1. I don’t care if you work with me or not, I would just love to see more frisbee athletes seek and gain more education about training.

✌🏼

PT. 1 of OFF SZN 23/24 ✅

Looking forward to PT. 2 starting now 🤙🏼

If you want to upgrade your training, check out the @ultimate_performance_training program using the link in my bio 🔥

How it works:

@ultimate_performance_training is a workout plan designed for ultimate frisbee athletes at all levels. There are ongoing versions of the program designed around the club AND college season, as well as 8-week versions that you can start at anytime.

The ongoing versions are a “pay-as-you-go” where with the 8-week programs, you’ll have access to it for 12-months after purchasing it.

The program is delivered to you via an app which grants you the flexibility to do your workouts whenever. The app gives you video demos, written explanations, variations, and access to your coaches.

What makes UPT different than other ultimate specific training programs is that it’s designed with athletes in mind. Other programs use dated exercises and techniques and treat their athletes like they’re frail and could get injured at any moment. UPT recognizes the demands of our sport and uses exercises and drills that challenge the athletes to get better while building their confidence.

While in-person workouts are available to those who live in or near our home base in Denver Colorado, you can find success in the program anywhere in the world as long as you’re an athlete with a goal, a positive attitude, and a willingness to work hard.

If you want to try UPT, we offer a 7-day free trial to try the program out. If you have any questions, don’t hesitate to reach out.

.pro-gallery-wix-wrapper {display: block !important;} .pro-gallery-wix-wrapper .gallery-item-container {opacity: 1 !important; display: block !important;}

Follow ME on Instagram

@train_with_ollie

Ultimate Performance training

Train with ollie

Denver Personal Trainer