We use the TRX Suspension Training Pro Pack for a lot of our exercises. This is the ab rollout for core stability. Its a great regression from the Barbell Ab Rollout.

Using the Training Ropes is another method of conditioning indoors. This combination of exercises is probably the most basic, but in our case it’s a very good conditioning exercise. For more information on the Battling Ropes, go to John Brookfield’s site at www.powerropes.com.

Tags: Lacrosse, Strength, conditioning, battling, ropes, john, brookfield

This exercise is a modification of the standing anti-rotation press. The press is usually done with both hands on the handle. To make it more difficult, we tried one handed. Give it a try.

A few weeks ago I mentioned using step ups as a beginners exercise for the lower body. We can also adjust the exercise by adding a 20 lb. weight vest and speed up the cadence of the exercise. This gives it a nice conditioning effect. Gotta love the 80′s music in the background. We’ll try to get another CD for the next video. I hope:)

I get emails all the time asking about getting started with conditioning or strength training. Since I can’t be with these people in my gym, it’s very hard to try to teach them the basics of certain exercises. Except for the step up. The Step Up is a great exercise for beginners because it’s very easy to do and can be challenging as well. The best part about the exercise is the movement pattern has been practiced by humans since we were 2-3 years old. So there is not a lot of technical skill that goes into the exercise. In this video, we are using an 18 inch box. Also, if you use enough weight, the exercise can be challenging for grip strength as well. That’s just a little side benefit you have to experience to appreciate. Give it a shot.

For the rest of the team, I believe in a week or two of active rest. Frisbee, basketball, or just going on a jog is fine. For HS kids, finals is coming up also, so studying is also a priority.

After that, it’s time to hit the gym. I wouldn’t wait any longer than two weeks after the season is finished. The longer they wait, the further they get into the summer, the harder it is to get back into the weight room and make progress.

Spots are filling up for our summer program already. If you’re ready to get in on the action, either email me at pete@lacrossestrength.com or call 201-970-4470 to schedule an interview.

What we fail to understand is the body simply cannot handle the volume of work prescribed without some pharmacological help. Some of these programs were designed by those using anabolics for those taking anabolics. You’d need the drugs to recover from a program like this.

If you’re like most lacrosse players, your nutrition is barely on point, so recovery from training is challenged as it is. That being the case, you can get a great training effect from a program with a lower volume of exercise. I believe in whole body training, one exercise per movement. I have friends who subscribe to the Westside, Conjugate, Skinny Bastards method, and even they only do one heavy exercise per workout session.

The take home message is get your nose out of body building magazines and seek out the advice of a professional strength coach who has your best interests at heart.

PS. With summer coming, new camps and strength programs will be announced. Sign up for our newsletter to get the most up to date information.

Pete
201-970-4470

I was moved enough to immediately pull out my credit card and plop down the $29 bucks. I can’t wait to see the whole movie. If I’m feeling this way now after watching a 50 second trailer, I can’t imagine what emotions will stir after seeing the movie in it’s entirety.

Get Strong.

www.strongmovie.com

Tags: Strong, Mike, Guadango, Joe, Defranco, Movie

Just a few thoughts on motivation. Send me a comment and let me know what you think.

Tags: Lacrosse, Strength, Pete, Koeniges, Doug, Parker, Zach, Even-Esh, Motivation

I know I haven’t sent out an email in a while. I’ve been
busy, you’ve been busy. I guess I just didn’t have much
to report…until now.

I think you know of my work. I spend a majority of my
time working with kids, mostly athletes. In that way, I’m
kinda sheltered. My athletes are relatively healthy, with
poor diets, but they are active.

Then I get out of my comfort zone. Tis the season to go
to the mall, and I get a dose of reality. I feel sad to see
large groups of people in one place look so unhealthy.
It’s disappointing to see overweight adults. I don’t know
how they got to be overweight, but I try not to pass
judgment. But when I see overweight kids, then I not
only feel sad, but angry. Most overweight kids don’t
have to be that way. The adults are allowing it to happen.

I know raising kids is tough. I’m a parent and trying to get
Matt, my 2 year old out of the Halloween candy was torture.
But I am the adult. I know better. I need to help him make
the right choices in life. I need to teach him.

To help us rescue our kids, and help teach them about making
good choices, the International Youth Conditioning Association
has just come out with The Youth Obesity Solution. This
product has the latest research on the youth obesity epidemic
and offers viable solutions for parents to not only teach their
children about making healthy choices, but being good role
models for their children as well.

The Youth Obesity Solution

Please take a look at this information and you’ll find it is a fresh
approach to helping both you and your kids.

Talk to you soon,

Pete

PS. I’ll be writing more often. I’m coming up with more things to
say and I think you’ll be interested. Thanks for reading this, and
please click on this link for The Youth Obesity Solution.

Tags: lacrosse, strength, iyca, youth, obesity

Just got word I passed the Youth Fitness Specialist certification by the IYCA. This helps me stay in touch with the leaders of youth fitness, motor development, and program design for the young athlete. For more info go to www.iyca.org.

Tags: lacrosse, strength, iyca, brian, grasso

Players should be starting their pre-season routines, if you haven’t already started. Your pre-season program should be tailored toward your goals, whatever they may be. So get a program, and stick to it. Don’t have one? Ask your coach, strength coach, hire a strength coach in your area, or even email a coach. Most coaches would be glad to give you some direction. However you do it, get a program, and work hard.

Tags: lacrosse, strength, program, goals

Every time Joe had a seminar, it was always on a Saturday during the football season, or some other weekend, when I was unavailable due to my work schedule. This time was different. The seminar Joe is doing with Zach Even-Esh is actually on a weekend I’m available. So, on Friday at 10AM, I logged onto defrancostraining.com and went to the store. The pricetag for this weekend event was $495.

Now, a full weekend with these two and their staff is worth double that price to me. But, for the first time, I thought about return on investment (ROI). In this economy, where I’m paying off my credit cards for my kids school clothes, etc, can I get a good ROI? I know the seminar will be fantastic and I’ll get a new perspective on training, but what will I do with that information? The people I train these days are young lacrosse athletes. Most of the time I’m their first strength coach, so I’m doing a lot of “teaching” rather than “training”. So, with great disappointment, I passed on the opportunity.

The continuing education I’m investing in these days focuses on youth training, neurological development, & developing a passion for fitness and exercise. Brian Grasso of the IYCA and Lee Taft seem to educate me with information I can use right now with my athletes. Some day I hope my athletes develop to the point where I can pass them over to guys like Joe & Zach. But for right now, I need to focus on my athletes and their needs rather than my own.

Tags: Lacrosse, Strength, Youth, training, Joe, Defranco, Zach, Even-Esh, IYCA, Lee, Taft, Brian, Grasso

As long as these exercises are done with equal volume between all movements, your upper body will be balanced and you will prevent upper body overuse injuries that are common.

Other questions may be asked at www.asklacrossestrength.com.