My Bodyweight Workout

[laxattack1616]

Ok, I dont have the time to lift because im trying to improve my shot and stickwork. Im pretty weak and I wanted to make my shot faster and become more athletic so I decided to do bodyweight excercises.

Here it is. I wanted to do a full body workout, so if I missed anything let me know.

Pushups 20 for the first set max out the 2nd
Pullups 3, max
Situps 45x2
No weight squats max oout twice
Calf raises max out twice

Once I get stronger Il add more reps to the pushups, pullups and situps

Im going to do this every day but will that become over training? Let me know if I should add anymore excercises to get other muscles.

[franks2089]

Get a membership to the gym and you will be able to train much more efficiently.

[laxattack1616]

um, im 14, and like I said, i dont have time to get to a gym. Plus doing this is free and it will still give me results, plus it works more than one muscle at a time.


Do you think Il see any results by April 7th, when my season starts? I should have started this a long time ago...

[Formerlaxdemon]

There is a really good book called The Ultimate Guide to Weight Training for Lacrosse produced by Robert G. Price and sold by sportsworkout.com.

To quote the book's notes:


The Ultimate Guide to Weight Training for Lacrosse is a must have for any competitive lacrosse player looking to accelerate his or her skills. Complete with year-round workout programs designed specifically for lacrosse, there is no longer a reason to follow a general fitness routine.

By doing exercises that target lacrosse specific muscles, you will be exercising more efficiently as well as optimizing your performance on the field.

The book also contains sections on:


-Knowing when to Increase Reps or Weight
-Advanced Training Techniques
-A Guide to Stretching (properly)
-The Importance of Abs in Sports
-Overtraining & Staleness
-Safety

[HumanTorch]

do circuits rather than 45 reps of something
work the same muscles in at least 2 differnt ways in those circuits
do certain parts of your body each day
i do arms and abs one day, then lower body the next, cardio day, arms and abs, lower body, full body, rest on sunday like that

ur cardio day should be a rest day as well, stretch for about 20 minutes that day and run about 3 miles if u can

i did this all winter and saw massive improvements, i got the workout from an english teacher at my school who used to be in the navy and is pretty hard core

remember
-circuits
-rotate body parts by the days, its not very effective to do a full body workout everyday
-do a cardio day
-rest at least one day
-work the same muscles in different ways
-do more sets less reps to build stamina
-if ur looking to put on weight u neeed to use weights and whey protein helps

[laxattack1616]

What other excersises should I add?

[UNCdefense]

definitley going to look in to buying that book...ive had to stop lifting weights ebcause of lax season so my bench max has gone from 205 to 185(i weigh 150)..is it possible to weigh in at 165-170Lbs & be benching 225 after 2 months of working out?sounds like a huge goal so i don't know if im shooting to high or not, but summer is really the only time of year i get to lift hard anymore

[pantherLax]

search on forum for Air Alert III. i posted a link before and it has good excercises for the legs, all bodywieght excercises. Pick some from there

[HumanTorch]

definitley going to look in to buying that book...ive had to stop lifting weights ebcause of lax season so my bench max has gone from 205 to 185(i weigh 150)..is it possible to weigh in at 165-170Lbs & be benching 225 after 2 months of working out?sounds like a huge goal so i don't know if im shooting to high or not, but summer is really the only time of year i get to lift hard anymore

it all depends how u go about doing the workout, how often, what other exercises ur doing, low reps, high weight , or low weight high reps,

i was 180 and benched something like 145 at the beginning of winter and i was just not in shape

i did that workout i listed above and now im 170 and can put up 205 so u just have to keep at it

[ex-lax]

What other excersises should I add?
jumprope and jogging but there is not too much more you can do with out weights and at 14 you should be old enough to start using weights

[IggyLacrosse21]

when urdoing your lifts dont max out everyday you lift because if you do you actually lose muscle mass and destroy muscle. Instead go hard one day medium a couple days light when ur not feeling so "into it" and then once about every month or so go for a max. I no its not what your looking for when you are 14 becuase you want to lift alot of weight, but just stick with the weights you can manage without to much trouble. Also, don't lift for morre than an hour, messes with your chortozone levels and then nothing happens with the muscle building process. Also, since you are just starting dont work out everyday. You can do sit ups and pushups every day, also for sure run, but do the other lifts 3-4 tiems a week.

Weekly Schedule;

Monday: (medium day)
run- 7, 40 yard dash
squat 6:4:2
dead lift 6:4:2
bench/incline 8:6:4:
pullups 4x6
situps 3x20 (bicycle crunch)
pushups 3-5x10-15

Tuesday:
jog- 2 miles

Wed: (heavy day)
run- 100 yard dash:50 yard 1/2 speed 5x
bench/incline/standing 6:4:2
squat 8:6:4:2
pullups: 4-6x6
situps 3x10
pushups 3-5x10-15
rotations 3x10 (put bar on shoulders liek a squat keep feet in place and twist back and forth as fast as possible)

Thursday
jog .5 mile
situps 3x20 (bicylce crunch)

Friday (light day)
run- 30/40/30's 10x (jog 30 sprint 40 jog last 30)
bench/incline/standing 3x8
squat 3x10
dead lift: 2x8
situps 3x25 (rotations- elbow to opposite knee)

saturday
jog 3 miles
pushups 3-5x10-15

sunday
jog 1-2 miles

hope this helps. I know your season starts soon but you should really try to lift as much as you can (in smart fashion) until then because getting obliterated by some drooling defensive ape wont be fun (no offence to D players)

Jumping rope wouldnt be bad to put in here on like sunday and tuesday too.
Let me know how this works if you try it

[laxattack1616]

With the workout I have, an I getting my whole body or at least mostof it?

[HumanTorch]

ladder/jump rope does wonder for dodging

id saying a 50% increase in footwork skill is a 100% increase in lacrosse skill when it comes to dodging, cutting, playing crease and so forth

[tomahawks11]

ok i read the posts but it kinda gets off topic. what muscles exactly do you need to excersize to get a harder shot?

[newbielaxer]

no no dont do this every day break it up kind of like this:

mon. upper
tues. lower
weds. cardio only
thurs. upper
fri. lower


but don cardio as well on the work days as well just mix it up run, jump rope, bike, aerobics

REST is a very important part of working out