Level Up: USQ Seeker Workout

This summer, USQ writer and NASM certified personal trainer Jared Rohrer has designed a series of rigorous—but accessible!—position-specific training plans. This month: a three day workout regimen for any seeker looking to level up their fitness.

Level up your fitness: a seeker's guide to catching them all

By Jared Rohrer

Please be sure to consult with your physician before beginning any exercise program--we promise they won't look at you weird if you mention it's for quidditch!

This article is going to take on a bit of an unusual approach.  Stay with me.  As a snitch, I sometimes view myself as a boss level villain in a video game.  I possess something the seekers want, and they have to use a combination of brains and skill to get it.  As the game progresses, the bosses get harder to defeat and seekers have to rely on their strength and endurance to help them win.  In the end, for a seeker to be successful, they need to “level up.” The following training plan was designed to make sure you will "level up" your fitness.

The USQ seeker Training Plan

The USQ Seeker Training Plan has been broken down into three separate workouts designed after three different game-time situations: Defensive Seeking, Catch the Snitch and SWIM Situation.

Each of the routines is meant to be done once a week until the quidditch season starts. No equipment is required, however if you have access to a gym or weights please feel free to substitute any weighted exercise you see fit to include.

The first two workouts—inspired by the three level format on Neila Rey’s fitness site Darebee.com—are meant to be done as a circuit.  Complete each exercise in the circuit.  Rest 1 to 2 minutes.  Repeat. When you’re done with your work, tally up how many rounds you completed to discover which boss level snitch you beat!

The final workout—inspired by Crossfit’s “Fight Gone Bad”—uses a scoring system to compete against an ‘opposing seeker.’ Each rep of an exercise is a point, and each second you last on the jump rope before stopping is a point. To beat the opposing seeker, all you have to do is beat your previous round’s score. You should complete 3-5 rounds, and increase your score each time.

Workout 1: Defensive Seeking

The Defensive Seeker Workout is set up to work on strength and mobility. For an added challenge, switch from a normal pace in one set to a dramatically slower pace in the next set. Decreasing the speed will actually increase your strength.  


Workout 2: Catch the Snitch

The Catch the Snitch Workout is designed to work on a seeker’s conditioning.  As a game wears on, knowing that you can outlast the opposing seeker may be the difference between victory and defeat.



Workout 3: SWIM Situation

The SWIM Situation Workout will push you to dig deep to make that snitch pull and win the game. As you can see, this workout consists of five separate exercises. This plan has you complete as many reps as you can in one minute and twenty three seconds (the average time a snitch lasts after being released, according to the sport's statistician Martin Pyne). Try not to rest between exercises, but take a minute’s rest when you’ve completed the five-exercise circuit before going to your next round.


Remember: Fitness is a team sport too, and it’s always better to do these with a friend or as a team. If you have any suggestions, tips or musings, please post them in the comments section. And instagram or tweet any photos of you performing any USQ workout! Together, we can take this sport to the next level!!

Jared Rohrer is a National Academy of Sports Medicine certified personal trainer, and quidditch player since 2010. He currently plays for Capital Madness, but originally played for and captained the New York Badassilisks.