Vision’s Training Log - WS4SB

Original Post:
This log will cover my training leading up to the World Indoor Lacrosse Championship in September 2019.

I’m 29 years old. I’ve been playing lacrosse since I was 6. I’ve been lifting / training seriously since I was 17. My training has varied greatly over the years, mostly due to injuries but also due to gym availability and personal interests. I am creating this log to stay focused and motivated.

My goals are as follows:

  1. Bulletproof my body as best as possible. I have a bad neck and terrible shoulders (multiple labrum surgeries). This is my number one priority as it’s the biggest limitation in my game.

  2. Regain 5-10 lbs of muscle and the associated strength that comes with it. I used to only care about numbers but my training philosophy and interests have changed over time. I don’t have any hard goals in regards to major lifts. My strength training will likely show this.

  3. Play enough competitive lacrosse so that my skills and knowledge are peaking at the age of 30.

  4. Be “in shape” come September with the required level of conditioning. This aspect of my training will not be important until several months out of competition.

October 2, 2018
Body weight = 207 lbs

1A) Floor YTWL: 3x10
1B) 4 Position Scap Push-ups: 3x10
2A) Lying Adductors: 2x20
2B) Lying Abductors: 2x20
2C) Dead Bugs: 2x10
3) Seated Leg Press: Full stack 4x8
4A) 1-leg DB RDLs: 50x10, 100x10, 100x10
4B) 1-leg Calf Raises: 3x10 slow reps at BW

Thursday October 4, 2018

Boxing Class
Warm up and shadow boxing
10 rounds (3 min on, 30 sec off) various bags
3 rounds of ab work

Friday October 5, 2018

Thoracic mobility and neck strengthening

  1. DB Turkish Getups: 40x5, 40x5, 45x5, 45x5 reps per arm
  2. DB Iso Seal Rows: 4 sets of 3x10 seconds with 50s
  3. Lat Pulldowns: 4x10 at #9.5 with slow eccentrics
  4. Push-up variations: 4 sets
    T rotations, Supermans, Hand to opposite foot, Hindu

Saturday October 6, 2018
Lacrosse training

45 mins of 1-on-1 dodging and defence

Sunday October 7, 2018

Boxing intermediate class
Lots of food coming up tonight

Wednesday October 10, 2018
Weight = 209 lbs

  1. Lying hip Adductors and Abductors: 2x20 each
  2. YTWLs: 2x10
  3. Trap Bar Deads (low handle) 155x10, 245x5, 335x5, 355x5, 355x5, 335x5
  4. 1-leg 45 deg Back Extensions: 3x10

Then finished off with a boxing class … warmups, 10 rounds of bag work, 3 rounds of abs

Men’s league lacrosse game, won 8-6, scored 3

Friday October 12, 2018
Weight = 206 lbs

  1. Prone lying Angels: 3x12 @ 2 lbs
  2. Eccentric cable external rotations: 3x10
  3. Renegade Push-up Rows: 3x10 @ 35 lbs
    Row both arms per push-up
  4. 3 Position DB raises: 3x10 @ 12.5 lbs
  5. Lat Pulldowns: 3x10

Two field games tomorrow

Saturday October 13, 2018
Two field lacrosse games, won one and lost the other.
I played alright. The team that beat us had a handful of Iroquois National players. I got burned once on defence but luckily it didn’t turn into a goal. Other than that I matched up with them well, a few strips and one alley dodge for a goal.

Is 200#+ body weight typical or atypical for a lacrosse player?

I’m probably bigger than 80-90% of players. The biggest guys are usually in the 230-240 range and the smallest around 150-160.

Sunday October 14, 2018

1A) Lying Hip Adductors: 2x20
1B) Lying Hip Abductors: 2x25
2A) Bear Crawls: 2x20 steps (front and back)
2B) DB Turkish Getups: 2x5 @ 50
2C) Band Palloff Press: 2x15
3) Seated Leg Press: worked up to full stack x12
4) DB 1-leg RDLs: 3x10 @ 50s
5) 1-leg Calf Raises: 3x12 with extra eccentric load

Wednesday, October 17, 2018
Lacrosse game, tied 6-6, scored 2 I believe

Thursday October 18, 2018

Jump rope and dynamic stretching

  1. Trap Bar Deads (low bar): 155x8, 245x5, 335x5, 335x5, 335x5, 335x5
  2. 1-Arm DB Rows: 55x10, 90x10, 90x10, 90x10
  3. Push-ups: BWx10, +45x8, +45x8, +45x8

Then I finished with a boxing class, luckily the ab work wasn’t brutal today

Saturday October 20, 2018

Two field lacrosse games. Lost the first one, our team played terrible and kept giving the ball away. Second game we tied a much better team. I played okay with 1 goal on the day.

Monday, October 22, 2018

Jump rope + foam rolling + dynamic stretching

  1. YTWLs: 3x10
  2. 1-arm Overhead DB Reverse Lunges: 50x10, 50x10
    my boxing shoes are too soft and these were hurting my toes so I moved on
  3. Deadlifts: 135x5, 225x5, 315x5, 365x3, 365x3, 365x3
    pretty easy reps but my strength is way down
  4. BORs: 135x10, 185x6, 185x6, 185x6, 185x6, 185x6
  5. Pushup Variations: 4x16-18
    Hand to opposite foot, T rotations, Superman, Spiderman

Wednesday October 24, 2018

Jump rope and double-end bag

  1. Snatch Pulls: 135x3, 185x3, 185x3, 185x3, 185x3, 185x3

  2. Back Squats: 135x5, 225x5, 245x5, 245x5, 245x5

3a) Bear crawls: 3x20 steps front and back
3b) Unsupported DB Rows: 3x8 per arm at 65
3c) DB Floor Press: 3x8 at 65s
3d) Pull-ups: 3x8 at BW

edit: Does anyone know how to stop the auto-formatting?

Thursday October 25, 2018

Lacrosse game, won 9-7, scored 3 I think. We were playing the top team in the league and had a great game.

Saturday October 27, 2018

Two field games, won both and won the championship. Our team was dominant start to finish. I was consistently winning all my iso dodges and had 5 or 6 goals on the day.