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| Recent Results |
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5 |
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13 |
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4 |
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5 |
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10 |
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0 |
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TigerLax Off-season Workout Plan
Updated:1/7/2010
Below is a printable workout schedule developed specifically for Tiger Lacrosse players preparing for the 2010 season.
Off Season Lifting
When training REMEMBER lacrosse is a sport that is all about SPEED! Here are some sample workouts that will help w/ your speed and conditioning.
1. 3 min jog, 4-8 intervals (1/4mile or 1min), 3 min jog.
2. 3 min jog, 10 x 40-100yd sprints, 3 min jog.
3. "Out and Back" - 1 to 1.5 miles "Out" then "Back" at max effort.
4. "Straight Aways" (on a track) - 3 min jog, then jog turns and sprint straight aways beginning with 4 laps building to 8 laps.
5. "Ultimate" (YouŽll need a watch for this) Objective: Run 10, 100yd sprints all under 15 seconds. You have 75 seconds from the beginning of one sprint to the start of the next.
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Off-Season Workouts
Updated:11/4/2008
Below are weight workouts along with conditioning exercises to help you prepare for the spring season.
*** Weight training should be accomplished a MINIMUM of three times a week with 1 day of rest between sessions. You may workout back-to-back days if you altenate between upper and lower body exercises.
*** Running /conditioning should be accomplished at least 2 times a week, building to 3-4 times per week in January.
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Workout #1
Updated:11/1/2008
Workout # 1
Warm-Up
5 Minutes
Pull-ups
3 X 10
Barbell Bench Press
4 X 10
Dumbbell Front Raise
3 X12
Dumbbell Curl w/ Shoulder Press
3 X 12
Reverse Barbell Wrist Curl
3 X 10
Lying E-Z Bar Triceps Extension
3 X 10
Crunch
3 X 25
Video Guide to Weight Exercises!
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Workout #2
Updated:11/1/2008
Workout # 2
Warm-Up
5 Minutes
Barbell squat
5 X 10
Lying Leg Curl
3 X 12
Incline Dumbbell Bench Press
3 X 10
Seated Cable Row
3 X 10
Tricep Pushdown
3 X 10
Dumbbell Curl
3 X 10
Lying Leg Raise
3 X 20
Video Guide to Weight Exercises!
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Ultimate Test
Updated:3/6/2008
"Ultimate"
Objective: Run 10, 100yd sprints all under 15 seconds. You have 75 seconds from the beginning of one sprint to the start of the next.
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Running / Interval Training
Updated:3/6/2008
When training REMEMBER lacrosse is a sport that is all about SPEED! Here are some sample workouts that will help w/ your speed and conditioning.
1. 3 min jog, 4-8 intervals (1/4mile or 1min), 3 min jog.
2. 3 min jog, 10 x 40-100yd sprints, 3 min jog.
3. "Out and Back" - 1 to 1.5 miles "Out" then "Back" at max effort.
4. "Straight Aways" (on a track) - 3 min jog, then jog turns and sprint straight aways beginning with 4 laps building to 8 laps.
5. "Ultimate" (YouŽll need a watch for this) Objective: Run 10, 100yd sprints all under 15 seconds. You have 75 seconds from the beginning of one sprint to the start of the next.
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The TEST
Updated:11/8/2007
You are shooting for a mile run time of 6:37 OR LESS!
You must be able to successfully accomplish the "Ultimate" test (see #5 above under "Running Interval Training")
These will be tested during the first week of practice!!!
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