Cutting (Hopefully) Next Week

on 22 Nov 2008

Well Hopefully my last track meet wont get snowed out and I have more track :(, I'm going to start cutting for lax, How Should I lift during lacrosse? I should be able to get in the weightroom 2x a week hopefully

on 05 Jan 2008

For lax I would concentrate on the usual stuff. You need to get your strength up as it is easily one of the more physical contact sports there are around. You are going to want as much strength as possible. You will need your legs to be strong enough to power and plow through people and you naturally will want a strong check so good upper body strength.

I would start Rippetoe (if you ever stopped it that is) and concentrate on getting your strength up. That's as far as strength.

Cardio wise, you are going to need stamina so do some high intensity runs with some longer base runs. You will also probably want to throw in a couple HIIT sessions. Trust me HIIT sucks big balls. But, when you are out there on the field and you find yourself running past defenders time after time after time you will truly learn to appreciate it.

Lift for high strength and run for endurance and sprints.

on 26 Mar 2008

As a former lax player myself squatting and deadlifted should be your focus along with incline bench.

all of your power for shooting or defending is going to come from your legs, hips and torso, a very small percentage of it comes from your arms.

You want to do things like this

Barbell Russian Twist

Link

Sledgehammer Work - Buy a sledgehammer and get an old tire, thats all you need
[link]http://www.bodybuilding.com/fun/inmag10.htm[/link] - Heres a really good article that explains why you want to do this, why its amazing, and some good ways to utilize this.

If you have acess to a weightsled, which you prob wont, do sled work.

As KO said, HIIT is your friend, depending how soon lax season starts you're not going to be able to add any real strength most likely, so focus on GPP(general physical preparedness) and endurance.

Avoid long slow cardio, serious HIIT sessions will give you similar long distance endurance but mimics the pattern of a game much more closely, sprint, jog, sprint jog etc, you rarely should be moving slow on the field. Start HIIT slow but progress regularly, even if its just a few more seconds of sprinting each session.

As for squatting and deadlifting, squat more often than you deadlift, don't aim for PR's. With doing HIIT already your muscles are going to be fatigued, aim to go as heavy as you can go for 5-8 reps with solid form and hit about 3 sets of that. Don't overdo it with deadlift sets, limit them to about 1-2 sets a week. If you are squatting 2 times a week that is.

Why incline bench you ask? Because it helps build the shoulder girdle, (a very important thing for almost all athletes, google it if you want to know why) and equallly important, it most mimics the position from which you will be pushing on the field,

Since you'll be in a ready stance, with knees bent your not going to pushing directly straight, you're going to pushing out and up, just like incline bench.

Include some more core work and you'll be set, add in a bicep and tricep exercise somewhere in there and you'll be set.

And Remember

Hard work beats talent when talent doesn't work hard
-Kevin Durant