T Nation

Athlete In-Season Training?

Hey Guys, I am an in-season Lacrosse player (right now from February-June) I then go to play at the collegiate level.

Right now we go 3 days a week practices (intense cardio)

Now I want to keep my muscle mass and strength up or even gain, my diet is clean, sleep is adequate (probably could get some more) and I have relatively low stress.

Below I have two full boys work outs and an optional one, if anyone could let me know if these are appropriate for an in-season athlete that would be great.

On a side note: does the OHP help with upper chest development?

Thanks!
WORK OUT 1
4x4-6
Banded Rack pull
Bench press
Chin ups
3x8-10
Goblet squat/Lunges
Lateral Raises & Face Pulls
Ab Work- Plank, TRX

WORK OUT 2

4x4-6
Squat
Over head press
Rows
3x8-10
GHR/RDL
Incline DB Bench press
Ab Work-Cable crunches, Toes to bar

Optional Complex-

RDL
DL
Row
Clean
Front squat
OHP
Back Squat
6-5-4-3-2-2

Do you feel run down at all? I ask because it seems like a lot of volume on compound movements for an in-season athlete. But I’m not too familiar with the physical demands of lacrosse so I might be way off-base.

You also didn’t list the intensities for the exercises; are they straight sets to near failure?

Side note: It can, depending on how you do them (seated vs standing). Standing OHP doesn’t do anything for my upper chest. Seated hits it a little.

why a banded rack pull?

[quote]jake_richardson wrote:
On a side note: does the OHP help with upper chest development?[/quote]
“Upper chest development” is a total non-concern when we’re talking about an in-season athlete’s training.

[quote] WORK OUT 1
4x4-6
Banded Rack pull
Bench press
Chin ups
3x8-10
Goblet squat/Lunges
Lateral Raises & Face Pulls
Ab Work- Plank, TRX

WORK OUT 2
4x4-6
Squat
Over head press
Rows
3x8-10
GHR/RDL
Incline DB Bench press
Ab Work-Cable crunches, Toes to bar[/quote]
One of the keys for in-season training, when performance on the field is the number one priority and the weight room is a clear second/maybe third, is that you want to do the minimum necessary in the gym, for volume and exercise selection. Each exercise should have a clear and specific purpose, and should contribute to the bigger (short term) picture.

Can you squat, row, and RDL in one session and then run hard the next day? If so, cool. If not, change it. Are banded rack pulls the best choice or would trap bar deads do a similar or better job? Do you need to do laterals now, or can you get along without them for the next four months? That kind of stuff.

What’s the purpose of these heavier/low rep complexes - Strength building? Conditioning? Fat loss? I wouldn’t say you need complexes for conditioning when you have three intense cardio sessions/practices plus a game each week.

Just do BFS. It has worked for literally tens of thousands of athletes over the years. It’s also incredibly similar to 5/3/1, it just came out 25 years before…

[quote]WhiteFlash wrote:
Just do BFS. It has worked for literally tens of thousands of athletes over the years. It’s also incredibly similar to 5/3/1, it just came out 25 years before…[/quote]

what does BFS stand for not sure if id heard of it or not

[quote]TheCB wrote:

[quote]WhiteFlash wrote:
Just do BFS. It has worked for literally tens of thousands of athletes over the years. It’s also incredibly similar to 5/3/1, it just came out 25 years before…[/quote]

what does BFS stand for not sure if id heard of it or not[/quote]

Bigger Faster Stronger. It’s a program designed for hs athletes. Been around forever, and it’s remarkably similar to 531 in its formatting. Super basic total body setup with two main lifts a day, three days a week working up to one all out set based off percentages for your two core movements with basic accessory work after. They have a two day a week in-season template. It’s not perfect, but you’d be hard pressed to find a better program for young athletes.

[quote]Steel Nation wrote:
Do you feel run down at all? I ask because it seems like a lot of volume on compound movements for an in-season athlete. But I’m not too familiar with the physical demands of lacrosse so I might be way off-base.

Nope, not run down I am good a not pushing my CNS especially in season to be safe.

You also didn’t list the intensities for the exercises; are they straight sets to near failure?

They are all at an RPE 8

Side note: It can, depending on how you do them (seated vs standing). Standing OHP doesn’t do anything for my upper chest. Seated hits it a little.[/quote]

[quote]Chris Colucci wrote:

[quote]jake_richardson wrote:
On a side note: does the OHP help with upper chest development?[/quote]
“Upper chest development” is a total non-concern when we’re talking about an in-season athlete’s training.

[quote] WORK OUT 1
4x4-6
Banded Rack pull
Bench press
Chin ups
3x8-10
Goblet squat/Lunges
Lateral Raises & Face Pulls
Ab Work- Plank, TRX

WORK OUT 2
4x4-6
Squat
Over head press
Rows
3x8-10
GHR/RDL
Incline DB Bench press
Ab Work-Cable crunches, Toes to bar[/quote]

One of the keys for in-season training, when performance on the field is the number one priority and the weight room is a clear second/maybe third, is that you want to do the minimum necessary in the gym, for volume and exercise selection. Each exercise should have a clear and specific purpose, and should contribute to the bigger (short term) picture.

Of course performance comes before the gym, I just do not want too loose muscle/strength.

Can you squat, row, and RDL in one session and then run hard the next day? If so, cool. If not, change it. Are banded rack pulls the best choice or would trap bar deads do a similar or better job? Do you need to do laterals now, or can you get along without them for the next four months? That kind of stuff.

I don’t have access to a trap bar, I just feel the bended rack pull is a good option, I should just drop the exercises that arent that major.

What’s the purpose of these heavier/low rep complexes - Strength building? Conditioning? Fat loss? I wouldn’t say you need complexes for conditioning when you have three intense cardio sessions/practices plus a game each week.[/quote]

Just for conditioning, should i just drop these?

Ill keep it basic 1-2 days of resistance training a week, with proper rest after, focusing on form not the weight. The running, hitting, and general game play is more than enough to keep me in great shape.