Here is a push up – prone row circuit we use for our horizontal push/pull set. This is a great circuit for training economy, as there is very little rest and there is no time wasted between exercises.
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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.
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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.
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I grabbed this from Inside Lacrosse.com. It shows my buddy Luke Armour and his Princeton teammates during a fall ball game a few days ago. Enjoy.
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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.
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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:)
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This exercise is what I’d call an advanced exercise for the core. It’s a plank with the elbows on a 12 inch box and one toe on a stability ball. This set goes for 30 seconds, and you can see this athlete struggling to keep his torso straight. Although you notice he uses his other leg when he loses his balance, his torso doesn’t really break form. We use four sets of this exercise, using each foot twice.
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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.
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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.
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Episode #14 of the Lacrosse Strength Podcast is in the feed and can be downloaded at www.lacrossestrengthpodcast.com or itunes.
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