Part 2 of a 3-part series written by Pete Koeniges exclusively for LacrosseAllStars.com. Pete is currently the Athletic Trainer & Strength Coach for the New Jersey Pride of the MLL. He also runs a strength training website specifically for lacrosse players – LacrosseStrength.com.
Pete Koeniges, M. Ed, ATC, CSCS, LacrosseStrength.com
Written exclusively for LacrosseAllStars.com
aka “Kindergarten Cop’s Got Nothing On Me”
After the warm up we’d like to do exercises designed to promote power. We’d like to do them early in the workout so the nervous system is fresh and responsive. Short reps with multiple sets are the goal. These exercises can be a box jump (see video below), dumbbell snatch, squat jump, or any other quick, power producing exercise.
The strength portion of the workout utilizes a system that combines two exercises using non competing muscle groups. This super set will have two strength exercises and a stretching exercise to take advantage of rest periods. Generally, the rest between activity periods will be between 15-20 seconds.
The first super set will be rack pulls, followed by pull ups, then static stretching of the pecs. Each exercise will be completed for 8 reps, stretching for 30 seconds, and the set will be completed 3 times.
The next set will be horizontal pull ups followed by push ups and stretching the hip flexors statically. Again, 8 reps for each exercise, 30 seconds of stretching for 3 sets. With this particular group of exercises, eight reps may be easy. If that is the case, add resistance in the way of a weight vest, resistance bands, modifying hand or foot placement to increase the difficulty.
The last set combines three exercises: Y’s, T’s, L’s & W’s, planks, and grip work. Y’s, T’s, L’s & W’s are scapula stabilizing exercises that have been used in the rehab realm for years. The process is to lay prone on your belly, either on a bench, or the floor, and while squeezing your scapula’s together, raise your hands into a Y, T, L, or W, position. These positions should be held for 10 seconds before moving to the next. Planks are an outstanding core/trunk stabilizing exercise that should be held for 30-45 seconds. Anything longer than that is pretty boring and changes in stability should be utilized instead (i.e. Two arms, one leg; two legs, one arm, etc). Grip work is an under appreciated form of exercise for the lacrosse player. We start out gripping plates for time and work our way to wrist rollers.
Two arm, one leg plank
One arm, two leg plank picture
Pete Koeniges, M. Ed, ATC, CSCS is the athletic trainer and strength coach for the New Jersey Pride of Major League Lacrosse. He trains local lacrosse athletes and runs lacrosse based speed clinics. He also runs a lacrosse conditioning website at LacrosseStrength.com. You can keep up to date with posts and podcasts by subscribing at http://feeds.lacrossestrength.com/Lacrossestrength
PART 3 COMING TUESDAY:
aka “Getting Ready To Run Your Butt Off At Tryouts”