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I like to focus on many specific training methods when preparing for the game of lacrosse. Strength training, speed and agility training, endurance training, and lacrosse skill training are the keys areas I focus on. My emphasis on the time spent on each will change, depending on whether it is pre-season, in-season and…there is no off season.
Pre-season
I try to work out 3 to 4 times a week during the pre-season. I like to do my endurance training before I do my strength training. Once a week I will substitute speed and agility training for endurance training. This will take place on the days that my strength training focuses on the upper body.
Strength training
Upper body - During the pre-season I will lift 8-12 reps and 3 to 4 sets of each exercise. I try and build as much strength as possible. I like to superset upper body exercises so that I’m always working two muscle groups. I will mix up the specific exercises but I always work the same muscle groups.
Chest - Lats
Shoulders - Back
Sit ups - Lower back
Triceps - Biceps
Lower body - I will work the lower body 2 times per week. I tend to work on building strength with one exercise after another. I like to make sure that I can get 10-12 reps with 3 to 4 sets of each exercise.
Squat
Hamstrings
Quads
Hip flexors
Calves
Endurance training
I run on the treadmill because it is easier on the knees and legs.
Warm up for 5 minutes
Increase speed for 5 minutes
Run at maximum heart rate for 10 to 20 minutes
Cool down for 5 minutes
Speed training
5 min warm up
5-10 Suicides - varied length or 5-10 100 yard sprints
I will take some time to focus on footwork and dodges
5 min warm down
In-season
I try to work out 2 to 3 times a week in the gym with strength and endurance training. I like to do my endurance training before I do my strength training.
Strength training
Upper body - During the season I will lift heavy once a week (8 - 12 reps and 3 to 4 sets of each exercise) and then moderately (10 - 15 reps and 3 to 4 sets of each exercise.) I try and maintain as much strength as possible. I like to superset upper body exercises so that I’m always working two muscle groups. I will mix up the specific exercises but I always work the same muscle groups.
Chest - Lats
Shoulders - Back
Sit ups - Lower back
Triceps - Biceps
Lower body - I will train my lower body once a week during the season. I tend to work on maintaining strength with one exercise after another. I like to make sure that I can get 10-12 reps with 3 to 4 sets of each exercise.
Squat
Hamstrings
Quads
Hip flexors
Calves
Endurance training
I run on the treadmill because it is easier on the knees and legs.
Warm up for 5 minutes
Increase speed for 5 minutes
Run at maximum heart rate for 10 to 20 minutes
Cool down for 5 minutes
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