All too often when I speak with coaches on athletes about what their players are doing during the season for conditioning, the unfortunate answer is "nothing". While there are some situations that warrant a player not training during the competitive phase of the year, it is a mistake to ignore this aspect of the game. Due to the rough and physical nature of lacrosse, you can benefit greatly by following a properly designed program that includes weight training and speed workouts.
In-season training programs should be designed to help the athlete by meeting the following goals.
Reduce the likelihood of injury
Maintain pre-season strength levels
Improve ability to maintain speed and power late in the season
For most lacrosse players, the following template is a good start to an in-season training program.
Saturday: Game Day
Sunday: Tempo runs
Monday: Moderate weight training
Tuesday: High intensity speed workout
Wednesday: High intensity/low volume weight training
Thursday: Tempo runs
Tempo runs are running workouts performed at roughly 75% of your maximum sprint capabilities. Running 200-400m at a time with 5 minutes recovery in between is a good workout. Keep total distance for the workouts at 1200m. These workouts will help speed recovery from games and maintain your overall conditioning.
Often workouts defined as speed workouts are not developing speed at all. Just about any sprint that lasts for more than 10 seconds does not develop pure speed. Even the fastest lacrosse players should not be running more than 100m at one time during their speed workouts. Keep total distance for a speed workout to 600m. Be sure to allow plenty of rest between sprints.
On moderate weight training days, keep your rep ranges between 6-8 reps and train at approximately 75% of 1RM. On high intensity days, use sets of no more than 6 reps and keep the total volume of the workout to under 20 reps.
Brian Yeager is the owner of Pro Strength, the official strength and conditioning provider of the Philadelphia Barrage. Brian has also trained lacrosse players from the Philadelphia Wings, Villanova University, Malvern Prep School, and Villa Maria High School. You can email questions to firstname.lastname@example.org
Medical Disclaimer: The information and routines outlined in the article are intended only for healthy individuals. Individuals with health problems or a history of injury should not use these or any exercise routines without a physician's approval. Before beginning any exercise or dietary program, please consult with your physician and/or coach, as well as with your parent/guardian if you are a minor.
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