Lacrosse conditioning mailbag

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I received this email last week and thought it would be a good post:

> Hi, Pete-
>
> I saw your email address on your Athletes Acceleration website, and I was
> wondering if you could give me a good wind sprints/conditioning program for
> next year. I’ve played lacrosse before, but that was almost 10 years ago and
> at 29, I’m a little out of shape. I can jog 3 miles non-stop and have just
> begun to add :30 sprints in my jogging. It’s a challenge, but I’m slowly
> improving.
>
> I’m going to play defense, but I would love to be able to keep up with
> speedy attackmen and middies, and be able to change direction when they do.
>
> If you could help me out, that would be much appreciated. I understand
> you’re busy, but any help would be great!
>
> Thanks and have a great day!

Glad to hear you’re going to give it a go again. Your mileage is fine. Like you said, you need to be adding more sprints. The intervals you are doing is a great way to start. Once you are comfortable with that I’d start adding some change of direction type intervals. That would be setting up a 25 yd course. Start with sprints of 100 yards, so 4 reps of your 25 yd course. The change of direction will make it much more difficult than 100 yards straight, but it’s more specific to your activity as well. Try starting with 3 sets and rest 2-3 times as long as it takes to run one set, between sets. As you get better at this, either increase your distance or decrease your rest. Not both, pick one.

Please keep in mind, it takes a long time to get back into shape again. Just stick with it and remember, your body doesn’t recover from workouts like it did when you were 19.

Good Luck and let me know how you are doing.

Pete

If you have any other questions, please email them to me at Pete@lacrossestrength.com or go to www.asklacrossestrength.com.