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2004/03/04, 06:00 PM
My lacrosse season just started and I need a solid in-season program that I can use for the season. If no one has a lacrosse program, an in season football program would be fine, just something to keep my weights maintained and make sure I lose as little as possible during the season. Its ironic you work the whole offseason and then in season you lose alot!!
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2005/08/30, 10:32 AM
I would do a full body compound workout 2-3 days a week with 5-8 rep range ...or you can do one day heavy and one day light recovery workout....you should fail around 5-6th reps on these exercises....so pick weights accordingly...
Back Squats/Barbell Lunges/Front Squats(rotate): 5,5
Incline Bench Press/Dips/Decline Bench(rotate every other workout):5,5
Deadlifts/Goodmornings/PowerCleans(rotate every other workout):5,5
Sit Ups:5,5 (use incline and/orhold a plate, DB, cable stack attachment)
Chin Ups/Pull Ups:5,5 (add weight to reach only 5 reps)
Standing Barbell Presses:5,5
Close Grip Flat Bench Press/Cable Pressdowns: 5, 5(optional if you got the energy)
Standing barbell or EZ Bar Curls:5,5 (optional if you got energy)
on another day....about 3-4 days apart....you can do a light speed day to help recover.....
so you can do same exercises but use 3-5 sets of 40% of 1rm..and try to move them quickly....or you can do 2-3 sets of 12-15 reps(where you're failing by 15h rep)......
I would also suggest fish oil supplement as it helps prevent muscle breakdown(especially if you're going to be very active in your cardio sport workouts)....
hope this helps....
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2005/08/30, 10:33 AM
5,5= 2 sets of 5 reps....
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2005/08/30, 10:35 AM
do these exercises on days before practices(cardio) or on separate days from cardio
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