| Body Weight Blast |
Many players think they need expensive equipment to get their body primed for the season. One of
our goals here is to limit the costs while developing the athletic base needed for the game of lacrosse. So,
mastering the following moves which require only the players own body weight (and in some cases-some
support equipment such as a properly secured bar that can support the body weight), will get the athlete
well on the way to having the required strength base.
The push up- start with three sets of a number of repetitions the athlete can perform to completion,
but challenges them and push them to fatigue level. If the athlete can complete three sets of 20-25 reps,
progress to explosive plyo push ups- where the athlete pushes completely off the ground during extension
phase and work those into the plan. Many other balance and strength progressions exist for this simple
exercise. See more push up progressions here.
Chin ups/Pull ups- The difference here is just hand positioning, with chin ups having the palms facing
toward athlete-while pull ups are palms away. The twist I like to introduce to lacrosse athletes is using a
stick grip to perform the exercise. In other words, a righty grip would have right palm facing inward and left
hand facing out, and vice versa. The athlete must work the chin up grip, the pull up grip, and the alternate
stick grip into routine to maximize benefits. Lats, traps, rhomboids, rear delts, and biceps all get worked in
these lifts. The wider the grip=less bicep= more back work. Advanced progressions including jumping pull
ups, towel and ball pull ups, and more can be found here.
Note: There are also many suspension training kits/devices to take this type of training to the next level.
Take a peek at TRX systems suspension trainer. Their words below say it all.
Life doesn't happen sitting down
In real life, our bodies move to the side, backwards, forwards and diagonally. Shouldn't we train the
same way? Unlike traditional weight training that tends to be linear and follow one plane of
movement (sagittal), Suspension Training encourages multiplanar training (frontal, sagittal,
transverse) which integrates all your motions and mimics real life movement. This will bring a
muscular balance to your body, increasing performance and preventing injuries.
our goals here is to limit the costs while developing the athletic base needed for the game of lacrosse. So,
mastering the following moves which require only the players own body weight (and in some cases-some
support equipment such as a properly secured bar that can support the body weight), will get the athlete
well on the way to having the required strength base.
The push up- start with three sets of a number of repetitions the athlete can perform to completion,
but challenges them and push them to fatigue level. If the athlete can complete three sets of 20-25 reps,
progress to explosive plyo push ups- where the athlete pushes completely off the ground during extension
phase and work those into the plan. Many other balance and strength progressions exist for this simple
exercise. See more push up progressions here.
Chin ups/Pull ups- The difference here is just hand positioning, with chin ups having the palms facing
toward athlete-while pull ups are palms away. The twist I like to introduce to lacrosse athletes is using a
stick grip to perform the exercise. In other words, a righty grip would have right palm facing inward and left
hand facing out, and vice versa. The athlete must work the chin up grip, the pull up grip, and the alternate
stick grip into routine to maximize benefits. Lats, traps, rhomboids, rear delts, and biceps all get worked in
these lifts. The wider the grip=less bicep= more back work. Advanced progressions including jumping pull
ups, towel and ball pull ups, and more can be found here.
Note: There are also many suspension training kits/devices to take this type of training to the next level.
Take a peek at TRX systems suspension trainer. Their words below say it all.
Life doesn't happen sitting down
In real life, our bodies move to the side, backwards, forwards and diagonally. Shouldn't we train the
same way? Unlike traditional weight training that tends to be linear and follow one plane of
movement (sagittal), Suspension Training encourages multiplanar training (frontal, sagittal,
transverse) which integrates all your motions and mimics real life movement. This will bring a
muscular balance to your body, increasing performance and preventing injuries.
 |  |  |  |