DEPAUW UNIVERSITY LACROSSE 2015 INTRODUCTION THIS MANUAL SHOULD SERVE

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DEPAUW UNIVERSITY LACROSSE 2015 INTRODUCTION THIS MANUAL SHOULD SERVE
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Introduction

DEPAUW UNIVERSITY LACROSSE 2015


INTRODUCTION


This manual should serve as your guide through summer strength and conditioning. All summer work-outs are voluntary. You will not be monitored or asked to report your results. As a member of the DePauw Lacrosse team you have a responsibility to your teammates to train hard this summer and come into camp in the best physical shape possible.


This manual consists of a12-week strength and conditioning program, broken down into three 4-week phases. The manual is designed for lifting & running 4-days a week. An example of how to perform the program is to lift on Monday, Tuesday, Thursday and Friday. With this model, you can use Saturdays as running days, but just make sure that Wednesdays and Sundays are rest days if you follow this model.


The program breaks down as follows:


Phase 1

Week 1: May 17-May 23

Week 2: May 24-May 30

Week 3: May 31-June 6

Week 4: June 7-June 13


Phase 2

Week 5: June 14-June 20

Week 6: June 21-June 27

Week 7: June 28-July 4 (DeLoad Week)

Week 8: July 5-July 11



Phase 3

Week 9: July 12-July 18

Week 10: July 19-July 25

Week 11: July 26- August 1

Week 12: August 2-August 8


Phase 4

Week 12: August 9-August 15

Week 13: August 16-August 22







Some of the lifts and terminology may be new to you. Weight room safety is of the utmost importance, so make sure that you are clear on the techniques of all lifts before starting this workout!! You can always access video descriptions of lifts on the “Lift Videos” tab included in the workout. I have sent a 1st year program for the freshman which is a little more basic. If you feel that you would like to do the upperclassmen workout, you can do it, just make sure that you understand the techniques. If you are not familiar with one of the prescribed lifts, call me and I will discuss supplemental lifts that you can do in the place of a particular lift.


Make sure that before you begin the program, you get a rep. max for the core lifts listed in the program! All you will need to do is to pick a weight that you can comfortably do 5 to 10 times, with good technique. There is a max form on the first page of the workout where you can calculate your estimated 1 rep. max. Once you have found your estimated max., make sure to input those maxes in the corresponding column on the weeks 1 to 3 lifting sheet. Your weights will then be populated to the workout. As you progress through the workout, you may need to adjust your projected max. A good rule of thumb is if you are getting all of your reps, you can adjust your max up 5 to 10 lbs. If you are missing reps, lower your estimated 1 rep max.


WHEN YOU HAVE any questions or concerns please coach Srnka @ 901.497.0467 or email [email protected]. Also use your teammates or high school strength coach as a resource if you have questions or want to get together to work-out.


“FORTIS ANIMUS CORPUS FORTE AGIT”

“A STRONG MIND POWERS A STRONG BODY!”


GENERAL INFORMATION



It is widely known that BIGGER, STRONGER, AND FASTER teams beat smaller, weaker, slower teams. If we are going to become a better team, it is imperative that we work on our strength, speed, and quickness!! Obviously, the more physically mature athletes have a better opportunity for success because of the nature of the game in relation to their physical attributes. This is why proper strength training is as important for our overall development as a lacrosse team. The better attuned we become with our bodies directly relates to the progress of our team development. Thus, we do not lift weights just because everyone else does, but because it will make us a BETTER LACROSSE TEAM!


Here are a few goals or objectives for our strength-training program that may help you understand why we think it is so important:


1. STRENGTH TRAINING DECREASES THE RISK OF INJURY.

It has been proven that strength training increased the bone mineral content and thus, makes the bones denser! Strength training also strengthens the muscles surrounding the joint areas.


2. STRENGTH TRAINING INCREASES STRENGTH AND POWER.

3. STRENGTH TRAINING INCREASES LEAN BODY MASS AND DECREASES FAT (DEAD WEIGHT).

4. STRENGTH TRAINING INCREASES FLEXIBILITY.

If you train through a full range of motion, you will increase your joint flexibility.

5. STRENGTH TRAINING WILL HELP YOU INCREASE YOUR SPEED.

6. 1 + 5 =6 ->Improved performance on the Lacrosse field.


Remember what we are trying to accomplish, we want better lacrosse players, not MUSCLE AND FITNESS models! If you follow this manual, you will better your skills.



GENERAL GUIDELINES FOR STRENGTH DEVELOPMENT


There are a few basic guidelines that you have to take into consideration when strength training. These guidelines will help to give you a solid base for your training regime. Remember that the goal of this program is to IMPROVE YOUR PERFORMANCE AS A LACROSSE PLAYER!


  1. Don’t compare yourself to others. Each and every one of us is physiologically different. Instead, concentrate on your individual progress!


  1. You have to foster a positive attitude towards your training. Set goals that you can reach and strive for them. Then when you have reached the goals, “raise the bar” or increase the goal.


  1. GET THE PROPER AMOUNT OF REST. A good rule of thumb is about 8 hours each nigh

  1. Follow a BALANCED diet. Stay away from the fats, fast foods!


  1. Proper Hydration is the #1 challenge for athletes. It is important to push fluids like water and Gatorade throughout the day not just during and after work-outs. Your body is anywhere from 70%-80% water, most of which is carried in the muscles, you must feed the machine. If you are thirsty….it’s too late….you’re already dehydrated!! It can take up to 48 hrs. for the human body to recover from dehydration.


  1. Record everything you do in this manual. You need to know the amount of weight, number of repetitions, and the number of sets used in each session. There will be times that you need to make adjustments in what you are doing so a daily record is extremely important.


  1. In its most elementary form; resistive strength training consists of the pushing and pulling of weights, but never of jerking them. You have to control the weight. Don’t let the weight control you. A good rule of thumb is 4 seconds in the negative phase, or the lowering of the weight, and 2 seconds in the positive phase, or the pushing of the weight.


  1. Always train through a full range of motion! By concentrating on both the negative phase, as well as, the explosive positive phase through a full range of motion, you will increase both your strength and flexibility.


  1. Develop a regular and rhythmic breathing procedure. Inhale during the lowering of the weight and exhale during the pushing of the weight. Holding your breath causes elevated blood pressure and forces the heart to work harder. Thus, causing a substantially greater amount of energy to pump the same amount of blood volume.


  1. Be sure to stretch thoroughly before and after lifting. Jogging prior to a lifting session is recommended. Jogging will elevate your heart rate and body temperature, which is important of energy production and the transportation of lactic acid from the muscle. (Lactic acid causes muscle soreness and/or stiffness)


  1. You must find one or even two training partners. A training partner is a definite must because of a few reasons:


A. Your partner can act as a spotter. A spotter is necessary so you can work to total fatigue with safety. The spotter can aid in lifting the weight when the lifter becomes totally fatigued.


B. A spotter can provide you with the added incentive to work harder. Positive encouragement is very important to the development of strength training.

C. The spotter can check for proper technique on each lift.




WEIGHT ROOM


  1. If possible always work out with a partner, for safety and motivational purposes.

  2. If your facility does not have a required machine please contact coach Srnka or coach Jett for an alternative.

  3. Do the weight on your card until the last set, you may then move the weight, and the last set of Bench, Incline, Power Clean and Squats are to failure.

  4. Always do something extra before you leave the weight room. Work on something that will get you over the hump in a certain exercise.


CONDITIONING


  1. Always be conscious of the weather. Avoid extreme heat conditions by conditioning early in the morning or after the sun goes down.

  2. If possible always run with a partner and have a cell phone near by.

  3. Make sure that you spend time to properly stretch and warm-up.

  4. The running program is designed to increase your ability to work then rest and recover. Make sure you pay attention to rest times, stand tall, focus on slowing down your breathing (deep controlled breaths).

  5. Always have water near you during conditioning, drink fluids as needed during your rest time, and drink plenty of fluids before, during and after your workout.

  6. Always have a stopwatch handy at every running workout.



Agility Drills


60 Yard Shuttle Agility

  1. Touch all lines with your hand.

  2. When you change direction, face the same direction so you will push off with both feet.

  3. Change the style of running each time you run the drill.

    1. Examples: Straight ahead running, shuffling, back pedal and run, carioca, bear crawl. Have fun with it!!!


DEPAUW UNIVERSITY LACROSSE 2015 INTRODUCTION THIS MANUAL SHOULD SERVE DEPAUW UNIVERSITY LACROSSE 2015 INTRODUCTION THIS MANUAL SHOULD SERVE DEPAUW UNIVERSITY LACROSSE 2015 INTRODUCTION THIS MANUAL SHOULD SERVE DEPAUW UNIVERSITY LACROSSE 2015 INTRODUCTION THIS MANUAL SHOULD SERVE DEPAUW UNIVERSITY LACROSSE 2015 INTRODUCTION THIS MANUAL SHOULD SERVE

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Pro Agility Drill (5,10,5 Drill)

  1. Start in a 2 point stance straddling the middle line.

  2. Run to the left first for 5yds., touch and run right for 5 yds., touch and finish through the middle line.

  3. Touch the lines with your hands.

  4. Face the same direction throughout the drill to ensure that you push off with both feet.

  5. You can also do this drill shuffling.

5 yds. 5 yds.

DEPAUW UNIVERSITY LACROSSE 2015 INTRODUCTION THIS MANUAL SHOULD SERVE


Square Drill

  1. Set up four cones, or towels, in a 10 yard square.

  2. Start on the right side of the square and sprint to the first barrier.

  3. At the first barrier, reverse pivot and throw the right shoulder around clockwise.

  4. Carioca to the next cone.

  5. Reverse pivot and back pedal to the next cone.

  6. Reverse pivot and carioca to the finish.

DEPAUW UNIVERSITY LACROSSE 2015 INTRODUCTION THIS MANUAL SHOULD SERVE

Run Forward




Start

You can vary the running patterns to be more position specific! I have included a video in the conditioning videos, located in the workout, which will give you some more specific ideas!




Conditioning Drills


The following workout descriptions are a basis for your overall conditioning development. These will be done 2 times per week. It is important that you follow the program so your body will adjust to the increases in intensity.



1. SHORT INTERVALS (LITTLE THREE’S)

THE INTERVAL CONSITS OF 3 REP. INCREMENTS IN ASCENDING DISTANCES FROM 5 TO 25 YARDS, WITH A TOTAL OF 15 REPS. We will do up to 3 sets with recovery between sets between 1:00 to 3:00 minutes.


REPS. DISTANCE RECOVERY/REP

3 5 YARDS 10 SECONDS

3 10 YARDS 10 SECONDS

3 15 YARDS 10 SECONDS

3 20 YARDS 15 SECONDS

3 25 YARDS 15 SECONDS

15 TOTAL REPS!


2. FULL GASSERS – 4 times across the field (210 yards).

Times:

Shoot for: 35 SEC.


3. 300 YARD SHUTTLE RUN - The 300 yard shuttle run is a continuous run incorporating changes in direction. You run a total of 12 reps x 25 yards each set. Set up a straight 25-yard course on grass. Start from a two-point stance. You must touch each line with your foot. Run the 1st time and record the time, (6 times up and 6 times back) rest for 5 minutes, repeat the run for the 2nd set and record the time. Average the times of the 1st and 2nd sets and then record your results.








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