As an athlete prepares for the game, one of the most powerful entities that gives some the edge to power through these “walls” of maintaining focus in the “4th Quarter” is the way he/she conditions themselves for the playing environment. Here is an introduction to what can be done pre, post, and during the lacrosse season.

Honestly if I ask you to stop what you’re were doing right now, even reading this for  instance,  and go run a quick 3 miles, you would probably laugh out loud! Well the average player on the field run approximately that and he/ she would not even think about the challenge. Physical conditioning is a “state of mind” and can be changed.

You should know or have an idea what your target max numbers are. If not you are encouraged to get started and record what you can. These numbers will change if you are committed to “the edge” of getting better. Giving yourself feedback is something you should get use to, as well as having a partner there to encourage and/or work alongside you is suggested.

IMPORTANT:  Lifting workouts should spread throughout the week. Day one and two workout days can be performed back to back but athletes must understand that there must be a day off between day two and day three.
A warm-up must be performed before each and every workout. This can be extended from seven to ten minutes of cardio jumping rope or on a (treadmill, rowing, or elliptical) machine, or dynamic warm-up depending on the facilities available.

#1 Optional Workout

Lower Body

Chair Knee Lifts
a.       Each set consists of 8 reps on leg
b.      2 sets

Body Squats (w/ or w/o weight)
a.       Each set with build of the previous one
b.      5 sets ( 5, 10, 15, 20, 30)

Overhead Forward/ Backward Lunges (w/ or w/o weight)
a.       F/B =’s one rep
b.      2 sets (5/5, 5/5)

Upper Body

Partner Negative Bench
a.       Partner push the bar on your chest as you push back for (6, 10, 15) seconds
b.      Perform 3 reps as fast as possible
c.       3 sets

Military Should Press (standing or seated)
a.       Dumbbells pushed over head and lowered to ear/ eye level.
b.      Weight can increase between sets
c.       4 sets (8, 8, 6, 4)

Pull Over to Press **LENEAU FAVORITE**
a.       Using a bent bar (ez-bar) lying on a bent facing up
b.      Bar starts on chest and hands are close grip (elbows stay tight in)
c.       Bar is brought overhead and close to the body as motion behind begins
d.      Bring bar back to chest and press upward and vertical to the ceiling

Chair Dips
a.       Feet can be elevated if you desire a challenge or remain on the floor.
b.      Reps for each set should increase
c.       Perform exercise with good technique and depth
d.      4 sets (5, 10, 15, 20)