As a high level player and NCSA Certified Strength and Conditioning Specialist, Melissa is on a mission to improve the sport of ultimate by giving players the tools they need to train like the serious athletes they are. In addition to writing The Ultimate Athlete Handbook and starting The Ultimate Athlete Project, Melissa gives ultimate fitness clinics nationally and internationally. Gain access to many more of Melissa's articles and videos by signing up for her email list at

Sweating In Southeast Asia: An Ulty Results Workout

by December 15, 2016, 11:08am 1

Melissa Witmer reports in from Penang, Malaysia and shares her the workout she led with local club team, The Islanders. She also addresses the frequent cramping issues that crop up in Southeast Asia.

Being Out Of Shape Can Be A Good Thing

by November 10, 2016, 7:30am 0

Committing to a long term training plan comes with tradeoffs at first. Melissa Witmer explains why having a plan comes with tradeoffs, but also big rewards.

Agility For Handlers

by October 13, 2016, 7:30am 0

Do you know what's really happening when you change direction the field? Melissa Witmer breaks down the physics for basic handler movement and provides drills for your improvement.

Did You Peak This Season, Or Did You Just Survive?

by September 16, 2016, 7:30am 0

The Ultimate Athlete Project opens next week. Melissa talks about her training philosophy and the programming that's helped UAP members all over the world improve on and off the field.

The URCA Conference Halftime Report

by August 30, 2016, 10:19pm 0

The 2016 URCA Conference is happening right now! Melissa Witmer drops the updates from speakers so far, a preview of what's to come, and the benefits of joining URCA.

Core Training Done Right

by August 11, 2016, 9:32am 0

How important is core training for ultimate and what's the best approach? Melissa Witmer explains her philosophy and discusses a free core workout.

The Basics of a Beginning Strength Training Program

by June 9, 2016, 7:30am 0

Getting started on a lifting program can be a daunting task, especially when players don't know where to begin. In this week's training blog, Melissa Witmer discusses the foundational pieces of a basic training routine.

Five Rules for In-Season Training

by May 12, 2016, 7:45am 0

Handling a smart training routine in the midst of a busy ultimate season is hard. Melissa Witmer shares five rules to live by to stay healthy and play it smart.

An Easy Conditioning Plan

by April 14, 2016, 8:30am 0

Conditioning workouts shouldn't leave you feeling exhausted or limping to your car. Frequency and recovery are critical pieces of this easy framework for constructing a smarter conditioning plan.

Ultimate’s Crossfit Problem

by March 10, 2016, 7:30am 0

Crossfit's general fitness approach may hold athletes back from achieving their goals. Periodization can help ultimate players build different pieces of their skills for the field and the tournament weekend.