T Nation

Strength Training for Lacrosse


#1

What up T-Nation, my name is Adam Noel and I am currently an undergraduate at Cal State Fullerton University studying kinesiology and playing lacrosse. I have only be strength training for about three years, so I have a lot of training to catch up on. I have fought for two of those years with an AC joint problem to my right shoulder. It all started with a posterior labral tear, so my training has been very inconsistent, but I am really looking to get after it again.

I'm starting a simple strength routine to get me a little stronger before my lacrosse season which begins in the spring. We have a good team at Fullerton. We've won three straight of our conference championships and made it to nationals, but always have lost in the first round. I currently play midfield so I need to be an all around athlete: endurance, strength, speed, and agility. Hope you guys enjoy my training log. If anyone has suggestions on working around AC joint pain or other ideas on training I am very open to listen. Thanks


#2

Monday 8-15-11

Back Squat: 3 x 10
185
195
200

DB Bench Press: 3 x 10
55
60
60

1-Arm DB Shoulder Press: 3 x 10
30
35
35

4-Point Plank: 3 x 1min
25lb plate


#3

Tuesday 8-16-11

SLRDL: 3 x 10 ea.
50
50
50

BB Bent-Over Row: 3 x 10
115
120
120

Chin-up: 3 x 10
BW
BW
BW

Side Bridge: 3 x 30s ea.
BW


#4

Hi little buddy,

Some nice training there. Im a semi-pro soccer player so I beleive we have similar goals. So from what I understand your trying to build up strength in the off-season?? You doing any cardio work? How about some skill work?

Keep it real.

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#5

Watup Bird,

Na I haven't been doing much cardio this offseason, been really lazy about it. I still have all of Fall to get back in shape. For skill work I do a lot of speed training working on my acceleration and lateral quickness.


#6

Thursday 8-18-11

Bulgarian Split Squat: 3 x 10
30
37.5
40

DB Incline Bench Press: 3 x 10
55
60
60

Kneeling DB Shoulder Press: 3 x 10
30
35
35

4-Point Plank: 3 x 30s
45lb plate


#7

Friday 8-19-11

RDL: 3 x 10
185
190
195

Neutral-Grip Cable Pull: 3 x 10
130
140
140

Chin-up: 3 x 10
BW
BW
BW

Side Bridge: 3 x 30s ea.
BW


#8

So are you following any particular program??

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#9

Na not really kinda just doing my own thing. I like to experiment a lot with different periodization schemes and exercises.


#10

Monday 8-22-11

Back Squat: 5 x 6
225
235
240
240
240

DB Bench Press: 5 x 6
65
70
70
70
70

1-Arm DB Shoulder Press: 5 x 6
40
45
45
45
45

4-Point Plank: 3 x 30s
45lb plate


#11

Wednesday 8-24-11

SLRDL: 5 x 6
60
60
70
70
70

BB Bent-Over Row: 5 x 6
145
145
150
150
150

Chin-up: 5 x 6
10
15
15
25
25

Side Bridge: 3 x 45s ea.
BW


#12

Good work Adam Noel!!

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#13

Friday 8-26-11

Bulgarian Split Squats: 5 x 6
50
50
55
55
60

DB Incline Bench Press: 5 x 6
60
65
65
65
65

Kneeling DB Shoulder Press: 5 x 6
40
45
45
45
45

Extended Plank: 3 x 60s
BW


#14

Saturday 8-27-11

Hang Power Clean: 5 x 4
135

RDL: 5 x 6
205
215
220
225
225

Cable Pull: 5 x 6
140
145
150
150
160

Chin-up: 5 x 6
10

Wheel Rollouts: 3 x 10
BW


#15

Monday 8-29-11

Front Squat: 3 x 8
185
185
185

DB Alt. Bench Press: 3 x 8 ea.
60
65
65

DB Shoulder Press: 3 x 8
40
45
45

4-Point Plank: 3 x 45s
45lb plate


#16

Tuesday 8-31-11

SLRDL: 3 x 8
60
65
70

DB Bent-Over Row: 3 x 8
60
65
75

Neutral-Grip Pull-up: 3 x 8
BW

Pallof Holds: 2 x 30 ea
50lbs


#17

Thursday: 9-1-11

DB Step-up: 3 x 8 ea.
50
55
60

Incline DB BP: 3 x 8
60
65
65

1-Arm DB SP: 3 x 8
40
40
40

DB Kickbacks: 3 x 12
20

Extended Planks: 3 x 60s
BW


#18

A lax bro! Welcome.


#19

Friday 9-2-11

Goodmornings: 3 x 8
135
135
145

Cable Pull: 3 x 8
150
165
165

Chin-ups: 3 x 8
BW

Alt. DB Curl: 3 x 10 ea.
35

Side Bridge: 2 x 45s ea.
BW


#20

So when does the season start? You got any cardio lined up?

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