Gym Workouts

[SjLax8]

I am 14 years old and 5 '11 and 155 pounds. I've Been playing Crease Defense for 6 years. Im going into a small highschool were i already know my spot as either staying at d or moving up to longpole middie. i need to get conditioned for that. i just got my membership to my local gym and i have a trainer, but i was wondering if there were any special workouts and/or specific muscle groups i should work on. Lacrosse is my #1 sport although i also play football.

[I <3 Lax]

woah dude your almost like me except you weigh more.. i would say core, arm and legs really. thats really broad but i do not know sorry.

[Cburylax]

Wbat are your specific goals, ie get bigger, stronger, quicker? How much time do you have to devote to this, weeks, months? Has your trainer give you any workouts? What did he give you?

[tmlax22@comcast]

I myself am not a trainer but I've read my share of books and mags on lifting and speed training and such. I've been playing for over 15 years as well as coaching high school for the past 6.
Trainers sometimes make me very nervous due to while I am working out in the gym and seeing trainer work with people and not correcting form and allowing for swinging and such so I'd do my own homework just in case you've got a meathead...Trainers are great as long as they're good.

That being said...you can never go wrong with good core training and legs. Leg training sucks but it pays off. Also do some Speed, agility, and Quickness stuff (SAQ) you can pick up books pretty cheap or just read them at the store and write down the drills. Kudda.com has some stuff on it so you might wanna check that out.
Best advise make sure your fast, quick and play position. If the attackman can't outrun you or make a quick move to lose you...he can't beat you. (Usually)
Its not the defense job to take the ball...just stop them from scoring....they will do the rest for you...trust me.

[Run-DMC]

The basic training for an LSM should involve lots of quick agility work, using cones for stop and go movements. Middies dodging from up top cant beat you if you keep with them step for step, which involves being able to not get your feet crossed up. Agility workouts using cones or doing windsprints (or suicides, imitating the actual turn on a dime movement) will help you most in the shortest amount of time.

[Cburylax]

How can you guys give any advice until you have more information from the OP? Throwing out generic info isn't going to help.

[Show'emTheNumba]

Not to burst your bubble or anything man but I hope your trainer is legit. There are many that know nothing.

Also like Cbury said, what are you goals? Do you want to gain mass, etc.