T Nation

Vision’s Lacrosse Training Log


Three weeks and no drainage sounds pretty weird to me too, though I am not qualified at all in this area.Is your doctor a GP or a specialist? If he is a GP maybe there is no harm in getting a second opinion?


He’s my GP, I just don’t know where I’d find a specialist for this.
I’ve gotten multiple opinions from Physios. Some say it will pass with time, some say it will need to be drained.


Tuesday February 5, 2019
Bike and thoracic mobilizing

1- Prone Angels: 4x15 with 2s
2- Pushups with neck weight: 18, 18, 18, 18, 12
3- Side Plank Ts with neck weight: 3x15 each side with 8
4- Neck flexion isometrics with Swiss ball: 3 sets

My finger is healing too slowly so I’m trying to not aggravate it with my upper body workouts (I’m sure I was before)


Wednesday February 6, 2019

Foam Rolling
1- 1-Leg Lateral Hops: 3x20 each leg
2- Goblet Lateral Lunges: 3x10 each leg with 50
3a- Elevated Reverse Lunge: 10, 10, 15 each leg with 35s
3b- Med Ball V-Ups: 3x20 with 10
4a- Swiss Ball Leg Curls: 20, 20, 15
4b- 1-Leg Calf Raises: 3x12 BW


Friday February 8, 2019

1- TRX Rows: 15, 15, 15, 12, 12 all with head weight
2- Pushups: 18, 18, 18, 16, 16, 18 all with head weight
3- 4-Way Neck Isometrics: 3 sets each


Sunday, February 10, 2019

Foam Rolling

  1. 1-leg Lateral hops: 3x20 barefoot
  2. Skater Lateral Jumps: 3x10 each way
  3. 1-Leg Leg Press: #10x8, #12x8, #14x8, #16x8 each leg
  4. Adductor Side Plank: 3 sets of 30 sec each side
  5. Straight leg Bridge w/ Single leg raise: 2x6 each side, then had to switch it up because the stress was too high at my knee
  6. Swiss ball Leg Curls: 2x18


Couldn’t get to the gym today due to weather.

Pushups: 8x20


Is your knee improving at all?


No improvement yet …

Wednesday February 13, 2019

Foam rolling
1a- Goblet Squats: 3x30 with 50
1b- Pallof Press: 3x15 each side
2a- Lying Ls: 3x15 with 3s
2b- Push-up variations: 3 sets
3a- Iso Seal Rows: 3x5 10 seconds with 50s
3b- V-Ups: 3x15 with med ball


Thursday February 14, 2019

Rec league lacrosse game, first time in over a month. My knee felt okay - no pain just tightness and some jiggling. My finger is still really bad though. We won 11-7 or something like that, scores 3 or 4

I have practice tonight with my real team. I may just go light though.


Sunday February 17, 2019

Played in my first real game in 5 weeks. My knee felt pretty good throughout the game. I fell on it a few times and it’s a bit sore to touch now but I wasn’t limited too much. Oddly the liquid sack pretty much disappeared after playing, maybe from the movement or the compression. It’s still swollen though and there is a hard lump above my patella, at the quad tendon I believe.

I almost made it through the game but with two minutes remaining I got slashed directly on my bad finger. It was in serious pain but x-rays show no fracture.

We won 9-7 and are now sitting in second place.

Back on the advil and ice. Hopefully I’ll be good to suit-up on Saturday.


Wednesday February 20, 2019
Weight = 209 lbs

Foam Rolling
1- Single leg hops with rotation: 3 sets
2- VMO Goblet Squats: 3x20 with 50 and Green band
3a- V Bridge Walkouts: 3x12
3b- Front Plank: 3 sets of 60 sec with head weight
4- Side Plank: 3 sets of 30 sec with head weight
5- Leg Press Calf Raises: 3x20 at #180


Thursday, February 21, 2019

Foam roll, static stretching, and sauna


I didn’t play in my game yesterday. We ended up losing but my finger was not adequately healed. I’ll be taking next weekend off as well and hopefully returning on March 9. I have an appointment with a finger specialist this week to ensure it’s healing properly.

Sunday, February 24, 2019
Weight = 210 lbs

Foam rolling and thoracic mobilizing

  1. Loop band Ext Rotations from Hip: 3x25 with green band
  2. Loop band Ext Rotations shoulder height: 3x20 with yellow band
  3. Loop band Pushup walks: 3 sets with yellow band
  4. Band Facepulls: 3x25 with monster mini red band
  5. Swiss ball Stir-the-pot: 3x30
  6. Weighted Side Planks: 3x30sec with 20 lbs
  7. Lying Banded-T 3 position Neck flexion: 3 sets


Monday February 25, 2019

Foam Rolling

  1. 1-leg Line hops with rotation: 3 sets
  2. Loop Band Lying Leg flexion: 3x10 each foot
  3. VMO Goblet BSS: 3x15 each leg with 50 + green band
  4. 1-arm Deadlifts: 4x15 with 50 + green band
  5. Seated Leg Press: 3x10 with the full stack

Okay workout. Getting tired of being injured.


Tuesday February 26, 2019

Foam rolling and Thoracic mobilizing

  1. Face Pulls: 3x15 with red band
  2. Loop band Ext Rotations from hip: 3x25 green band
  3. Loop band Ext rotations Shoulder height: 3x20 yellow band
  4. Loop band Push-up walks: 3 sets yellow band
  5. Swiss Ball Stir-the-pot: 3x30
  6. Eccentric Pushups: 3x15
  7. Lying Band-T 3 Position neck flexion: 2 sets
  8. Side Plank Ts: 2x15 with 8


Wednesday February 27, 2019
Weight = 211 lbs

  1. Lying Adductors and Abductors: 3x20 each
  2. Elevated Reverse Goblet Lunges: 3x15 each leg with 50
  3. Standing ISO Hip flexion: 3x5x5 second holds
  4. Leg Extensions: 3x15
  5. Swiss Ball Leg Curls: 3x20
  6. Leg Press Calf Raises: 3x15 with #20


Thursday February 28, 2019

Foam rolling and Thoracic mobilizing

  1. Band Face Pulls: 3x20 red band
  2. Loop band Ext Rotations from hip: 3x25 green band
  3. Loop band Bear Crawls: 3x20 each direction with yellow band
  4. Side Plank with Ts: 3x15 with 8 lbs
  5. Eccentric Pushups: 3x15
  6. 1-arm Band Row: 3x15 doubled-up red band
  7. Standing Band T Neck flexion: 3 sets


Friday March 1, 2019

Team practice was cancelled but I went to the rink anyways.
1 hour - Shoulder activation, wall ball, shooting, and some light running. My new stick is feeling sharp.


Sunday, March 3, 2019
Weight = 211 lbs

Foam rolling and Thoracic mobilizing

  1. Loop band Ext Rotations from Hip: 2x20 green band
  2. Loop band Raises to Overhead: 2x15 yellow band
  3. Loop band Pushup position Hand taps: 2 sets yellow band
  4. Loop band Bear Crawls: 2x20 each direction yellow band
  5. Band Facepulls: 3x25 red band
  6. Swiss ball Stir-the-pot: 3x15
  7. ISO DB Seal Rows: 3x10 x5 seconds with 50s
  8. Eccentric Pushups: 3x15
  9. Lying Banded-T 3 Pos Neck flexion: 3 sets