T Nation

Program for Lacrosse

Powerlifting
#1

Hey,

I found out that my school is starting a lacrosse team and was looking for suggestions for a good program. I am thinking about another run through of TBT or JB’s Greatest Workout Ever.

I usually do cardio Tuesday and Thursday, mostly running, but I am going to incorporate jumprope and sprints as well.

I used to use a BFS program and that worked well enough to get my #s to 235 Bench, 365 squat, 325 DL. If anyone has a template or program along those lines I would definetly do it.

Thanks,
Nate

#2

We have a Sophomore who trains with us that plays LaCrosse. He is actually becoming a decent powerlifter.

He focuses on the big three (squat, bench and deadlift) and hand picked accesory work we tell him to do based on observation of his core lifts.
We get him in and out of the gym in 45 minutes and pay close attention to his recovery in season.

Nothing fancy and it seems to be working very well. He is naturally very lean (low body fat) and has still gained about 15 pounds in 8 months.

You may want to try to dig up some old posts on training for rugby as I think you could find a decent template there, too.

#3

I was All-State honarable mention in lacrosse in high school (nothing amazing like MD or NY, but OH isn’t too bad). Any solid program will do wonders. I think a good mix of a basketball/football type of training is the best. You really need the quickness and first step of basketball with the strength, speed, and power of football. Also make it an effort to train your grip strength. It plays a huge role in cradling, checking, and overall control.

Depeding on your needs I think a modified Westside program similar to something Joe Defranco would write up would do wonders. I don’t have much experience w/ Waterbury’s TBT program but I bet a modified version of that would be great too. Good Luck, and most importantly don’t forget about hitting the wall or a friend. All the athletic ability in the world won’t do anything if you don’t have fundamental stick skills.

#4

sasage,
i have played lacrosse my whole life (17 years) and played for ohio state from 1999-2003. i now play club in the baltimore area and keep in shape. i always needed to get bigger and stronger but could never find the right program. even the ones we got at OSU werent that good. by far the best program i have used for strength and size is Chad’s TBT. use this and keep running and doing agilities and you’ll be at the top of your game in no time. remember, lacrosse is a sport for athletes. if you are a big fast and strong you can be a very good player. the stickwork will come, focus on being an overall good athlete. if you have any related questions about drills, college recruting, workouts, etc. pm me and i will help you out.

#5

Sasage,

I'm also from the midwest (Cincinnati) and also began playing lacrosse with a fledling high school program.  First of all, which position to you plan to play?

If you want to be a middie, then you need to prioritize a running program. The general guideline is that you should be able to maintain consecutive 6 minute miles. You should also do sprint work and agility drill. I highly recommend checking out the site: www.posetech.com to learn the pose method of running.

Attackmen and Defensemen play slightly less cardiovascularly intensive positions. If you plan to play either of those, then you should focus more on sprint work with some long distance work on the side.

In the weightroom your focus should be in this order 1. forearm strength (wrist roller is the traditional lacrosse workout tool) 2. abs 3. shoulders 4. triceps 5. lower back and hamstrings 6. upper back 7. biceps 8. calves. I would say that any program specializing in football or basketball prep would work well (settled offense and defense in lacrosse resembles basketball).

Finally, get a stick and a ball and start throwing against a wall. Go to www.laxworld.com and invest in some instructional videos/dvds.

I’ve known a lot of very good lacrosse players both from high school and especially college. There are tremendously successful players of all sizes. However, they all have three things in common: great knowledge of the game, great stick skills with both hands, and great speed.

Best of luck, lacrosse is a great game.

Todd

#6

Awesome to see some lacrosse guys on the forums. I played my HS lax on LI at hicksville, and went to CW Post for my first two years. This year i transfered to Hofstra, wanted to try and play D1, and it is SERIOUS. We had speed camp all january and just started practice yesterday,2 a days 630 before class and 230 after classes. But hey, can’t complain this is why i transfered from d2 to d1, i wanted this experience. Anyway, i love the game, and its great to see that you wanna start. I’m exhausted, and gotta get up at 530 tomorow for another practice so i’m gonna go relax, i’d love to talk some lax on the forums with you guys though.

#7

I played in college (D3), a few summer leagues and even for 2 weeks in Japan. More than anything, concentrate on speed work. I played with a lot of big bruisers and a lot of guys that could do amazing things with a stick, but what separates everybody is speed regardless of your position. I had a wake up call a few summers ago,when my brother-in-law talked me into playing in a summer league with him. I’m 36 by the way. I ended up playing against 19 year olds from Princeton University and Maryland. It made me realize 2 things: 1. Speed wins lacrosse games, and 2. I’m in good shape…for a 36 year old.

#8

T-Nation ceases to amaze me. It seems w/ any post on any subject, people w/ incredible pedigrees for that subject just happen to appear. I mean out of like 3 posts we got an OSU alum, CW Post transfer to Hofstra, and a D3 product that plays w/ Maryland and Princeton guys at age 36.

#9

[quote]RED9 wrote:
T-Nation ceases to amaze me. It seems w/ any post on any subject, people w/ incredible pedigrees for that subject just happen to appear. I mean out of like 3 posts we got an OSU alum, CW Post transfer to Hofstra, and a D3 product that plays w/ Maryland and Princeton guys at age 36.
[/quote]

I don’t see what’s so amazing. You are on a web site dedicated to strength and fitness. A thread with “Lacrosse” comes up and a few current and former lacrosse players just happen to respond, including yourself.

Secondly, I would’nt exactly call OSU (football school) CW Post and a guy (me) who just happened to play in a summer league with a few guys from real lacrosse schools “incredible pedigrees”. I’ll be the first to tell you, I did’nt even belong on the same field with those guys, and that was the point I was trying to make.

In the future, don’t be so amazed when some actual athletes have something to add to a discussion. And for the record: a four year All-American out of Hopkins…that’s an incredible pedigree.

#10

Face… I’ve been shamed. I guess you are right, but I was overtired, and just excited to see some “actual athletes” as you put it, respond.

I have not known of this site for very long, so when more than one better-than-average lacrosse player chimes in it’s a pretty cool thing.

#11

[quote]RED9 wrote:
Face… I’ve been shamed. I guess you are right, but I was overtired, and just excited to see some “actual athletes” as you put it, respond.

I have not known of this site for very long, so when more than one better-than-average lacrosse player chimes in it’s a pretty cool thing.[/quote]

All is forgiven. You are right, it’s great to see other lacrosse players put their two cents in. Stick with this site, it provides a wealth of information. The best part about it is that people from all walks of life contribute, and I learn something just about every time I log on. By the way, consider anything written by Chad Waterbury, the gospel truth.