6 Months Until Box

chiplin · 11-02-2009, 01:39 AM

I'm trying to design a program that allows me to incorporate explosive exercises and maintaining a constant gain throughout this preseason. My goals are to bulk up, gain more strength and be a stronger offensive player (I'm a d-man). I hit the gym 3x a week and do high intensity cardio workouts in the evenings of the days I train on. So, we have stick work, cardio, now all I need is a solid gym split, preferably every workout about 60 minutes long, and effective. I know most common exercises, it's just a matter of putting them all into a three day split, which muscle groups I need to continue to build in order to obtain my goals and which exercises to focus on more so than others.

I was thinking:
Monday:
Back/Biceps

Wednesday:
Chest/Triceps

Friday:
Legs/Shoulders

If anyone can help me fill up this with some effective lacrosse specific exercises using any type of equipment it will be greatly appreciated. Thanks a ton guys.

lax-crazy · 11-02-2009, 09:01 AM

how does this program reach your goals about getting bigger and maintaining your explosiveness?

prolaxtraining · 11-02-2009, 09:34 PM

Get rid of the body builder split. Do total body workouts, compound movements. That way you train every muscle 3 times a week as opposed to just once. Power work can be dangerous so find someone who knows what they are doing to set you up with that but jumps, oly lifts are good. Single Arm Snatch is the easiest Oly lift to learn and execute, and one of my favourite exercises.

Canadian Lax · 11-03-2009, 01:14 PM

Hey prolax....where is your training facility located??? I didn't see location on your website, and what are the rates for training??

AHS_laxer · 11-03-2009, 07:59 PM

Quote:

Originally Posted by Canadian Lax

Hey prolax....where is your training facility located??? I didn't see location on your website, and what are the rates for training??

This is more of a question you PM somebody, rather than post in a thread...

As for the topic at hand:

To maintain your explosiveness, you will want to work on sprints, ladders, lunges, ect. Check out the Nike Sparq training website to get some ideas of work outs you can apply to lacrosse training.

For people to really be able to critique your work out plan, we need to know specifically what work outs you are doing!

chiplin · 11-03-2009, 11:51 PM

Okay so when you boys say total body x3/week, do you mean total body circuits to maintain high intensity and heart rate ? Or do you mean just 2 exercises per body until complete ? I love doing circuits, they're my number one.

lax-crazy · 11-04-2009, 12:32 AM

Quote:

Originally Posted by chiplin

Okay so when you boys say total body x3/week, do you mean total body circuits to maintain high intensity and heart rate ? Or do you mean just 2 exercises per body until complete ? I love doing circuits, they're my number one.

where did you get the circuit idea from? You can break you body do to a few major lifts and get done with just a few exercises. No need to do 2x per body part, I always liked a full body of 6 exercises: 4 compounds, 2 auxiliary. Pick 4 big movements, then pick 2 weak points/things you need more work on/vanity stuff.

Just an example:
power cleans (there is a ton of muscles used for this)
back squats (and a ton for this)
dips (chest, shoulder, tris)
chins (bis, and upper back)
lateral raises (shoulders)
grip work (forearms)

chiplin · 11-04-2009, 01:41 AM

Okay so how can I utilize that idea to fill out about an hour time slot. I'm in a class right now that allows us to hit the gym 3x/week most weeks and we have to work out for about an hour, so I figured I'd take advantage of it and get my weight training in before my activities in the evening.

I unfortunately can only squat on the smith machine do to my leg knee being quite poor, and still unknown as to what's wrong with it, it randomly begins hurting after activities whether its a 2 hour time frame or 24, it just gets sore and uncomfortable. So basically for legs I only do movements involving cables to assure I don't injure myself.

I thought of circuits do to the nature of the training, for lacrosse, I figured the high intensity would help my cardio as well, not that it needs much assistance.

lax-crazy · 11-04-2009, 08:40 AM

get your knee checked out, find out what's wrong. a bum knee will take away from: deadlifts, powercleans, squats, font squats and other exercises.

chiplin · 11-05-2009, 12:25 AM

Honestly man, I've been to physio several times and they tell me it's my AC Band, but it feels more behind the kneecap than to the side of it and I told them that, they aren't sure. It's just after a long day of strenuous activity.

chiplin · 11-09-2009, 12:39 AM

Alright guys, I did this 2x the last 4 days and have enjoyed it up until now, it focuses on total body with compound lifts but also uses auxillary movements.

Squat x3
Deadlift x3
Bench Press x3
Military Press x3
Leg Curl/Tricep Pressdown x3 (Superset)
Lat Pulldown and/or Wide Grip Pull-Ups x3

1st set on all is a warm-up, next 2 are working sets with maximum weight until failure. Done every 2nd day. What do you think ?

lax-crazy · 11-09-2009, 12:50 AM

don't go untill failure all the time. It can really burn you out, if a rep becomes questionable stop there. You need to push it but leave a rep in you. This will keep your nervous system strong. Every once in a while go for broke and see what you are made of.

Also do more warm up sets on the big motions, perfect practice makes perfect

chiplin · 11-09-2009, 09:37 AM

I'd don't go necessarily until failure, it's usually 1 or 2 reps short as you said since going 'til complete failure worries me and usually leaves me doubting myself at the end of the session.

So aim for x4 on Squat and Deadlifts ? Are those the motions you're talking about ? Or all 4 of the compound hit x4 ?

lax-crazy · 11-09-2009, 04:26 PM

are you working to a single set or a few? Just wondering.

You can do more, I useualy have a rep goal when I work out, but depending on how I feel I will try to blow it out or hit the goal.

IE: today i was set to do 4x10 on zercher squats, however I hit 3x10 and a set of 13 at the end.Listen to your body, just make sure you are always getting the work sets in.

You might not want to have 4 heavy lifts (1 set of a triple). I would pick 1-2 to max on and then a higher volume for others.

chiplin · 11-09-2009, 06:28 PM

Okay so update.

Today I did:
Squat, 3 x 10,8,8
Deadlift, 3 x 10,8,7
Bench Press, 3 x 10,6,5
Military Press, 3 x 6,6,5 w/ Calf Raises, 3 x 15,15,15
Leg Curls, 3 x 10,8,8 w/ Lat Pulldowns, 3 x 10,8,8
Tricep Pressdown, 3 x 10,8,8 w/ Read Delt Flyes, 3 x 10,10,8

and it felt unbelievable, I was thoroughly impressed with this workout.

Any tips and/or adjustments to make it more effective or should I work at this for a few weeks ?