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.

Pete
201-970-4470

To me, there is no debate, and I posted that at the end of Barry’s article. When developing the young athlete, multiple sports are clearly the best way to go. This is exactly what the International Youth Conditioning Association preaches. The IYCA is the authority on the issue of training and developing the young athlete.

But if you still think a kid can’t make it to the highest level of lacrosse, let’s look at the background of some professionals. Matt Striebel has been known to play both soccer and lacrosse at Princeton. Jesse Hubbard played football in HS. Adam Doneger played football. Brett Hughes was recruited as a linebacker. Conor Ford was an all-state soccer player. Greg Peyser even tried out for the NY Dragons of the Arena Fooball League. And these are guys I know of off the top of my head. I’m sure there are many others.

So if you’re child would like to play another sport, or two, let them. In the long run, it will help their athletic development.

Provide qualified instruction and supervision
Ensure the exercise environment is safe and free of hazards

Start each training session with a 5- to 10-minute dynamic warm-up period
Begin with relatively light loads and always focus on the correct exercise technique
Perform 1–3 sets of 6–15 repetitions on a variety of upper- and lower-body strength exercises
Include specific exercises that strengthen the abdominal and lower back region
Focus on symmetrical muscular development and appropriate muscle balance around joints
Perform 1–3 sets of 3–6 repetitions on a variety of upper- and lower-body power exercises
Sensibly progress the training program depending on needs, goals, and abilities
Increase the resistance gradually (5–10%) as strength improves
Cool-down with less intense calisthenics and static stretching
Listen to individual needs and concerns throughout each session
Begin resistance training 2–3 times per week on nonconsecutive days
Use individualized workout logs to monitor progress
Keep the program fresh and challenging by systematically varying the training program
Optimize performance and recovery with healthy nutrition, proper hydration, and adequate sleep
Support and encouragement from instructors and parents will help maintain interest

These guidelines seem like common sense to me. But I teach this stuff every day. I hope mainstream media will pick up on this paper and get this information out to the general public. Sometimes parents won’t listen to us because we’re biased. They are afraid letting their children exercise for this reason or that. I think we’re just educated. This paper is just one step closer to getting the truth about resistance training out to the world. What do you think? Please post your comments below.

Multiplanar Training – Frontal Plane

Tags: Lacrosse, Strength, Core, Strength, training, youth,