Is my workout ok?

[laxattack1616]

Im starting a workout because I am really weak. I know its the season, but I only have lax 3 times a week. Im just oging to make sure I have a day or 2 of rest before a game.

Here it is

Bench 50 lbs ( shut up, i know thats sad.) 15x3
Pullups 5x4
Squat 50lbs 20x3
Deadlift 10x3
Pushups 25x2
Situps 40x2



How is that? What should I change/add? How long should I do this for before I change it up?

[laxattack1616]

does anybody think that i will be significantly stronger by the end of the season (June)? Ive tried starting workouts before, but after a cuple weeks I just forget about it and quit. Any ways to keep my self from doing this and to continue working out?

[NDKnights157]

what i would do is wait till the off season because youre not going to see any significant gains until you have enough energy, and such.. for now conserve your energy for working on your lax skills and then when the off season comes around do a full body routine.. for a beginner i would go with

( for every workout, do a warmup, then reps of 6-10, 3-5, 11-15..with weight's corresponding to rep range..for example; if your max squat is 70 (1 rep) you would do around 60 - 65 for the 3-5 rep range where as for the 6-10 you would probably do around 45..)
doing this will stimulate all three muscle fibers in your muscles and give you both strength and size..

squats.. sets of 3
bench...sets of 3
bicep workout..whatever exercise best fits you .. sets of 3
something for general back..maybe an upright row..sets of 3
def. shoulders.. i suggest standing military press .. sets of 3

but for now conserve your energy and such for lacrosse and only lacrosse, the only thing you could do is try to develop your core such as situps and pushups..

if you have any questions pm me and id be glad to help..
pce bro and good luck with the rest of the season

[Diesel4958]

Way to high for reps... If you are starting out stick to around 10. Add in stablizing muscle groups. Also 3 compound exercises in one day? I have a specific day for deadlift, then squat, then bench. Other wise you'd be really spent doing all 3 in one day. Also you are neglecting muscles. What are your goals? One thing I'm glad to see is that you are useing compound movements.

[laxattack1616]

Way to high for reps... If you are starting out stick to around 10. Add in stablizing muscle groups. Also 3 compound exercises in one day? I have a specific day for deadlift, then squat, then bench. Other wise you'd be really spent doing all 3 in one day. Also you are neglecting muscles. What are your goals? One thing I'm glad to see is that you are useing compound movements.
Ok, should I add more weight then? How much more?

I read bigDman's sports training and it said to do coumppund movements when you first start out and to do it all in one day.

What do you mean by stabilizing muscles? Excerises for them?

My goals are to become more athletic. Im not worried about bulking up because im small anyway so a bit more weight wont help me much. Im looking to get stronger too, so my shot speed will go up, maybe my running speed, and so I can hit harder. Im not worried about looking cut either, im worried about mucsles that will make me stronger and more athletic.

[zooyorkskater25]

Do some shoulder workouts. I say thats probally one of the most weakest but most important.Work out every general muscle group (biceps,triceps,thighs,calfs,abs, chest, shoulders,back) Work out about each other night so you have some time for you muscles to shapen up. Eat alot of protien and drink alot of water (muscle is 70% water and 30% protien.) Then work your way up with the reps if you feel that you can do more. Try to get 2-3 sets of each muscle group. Run alot to,so you can stay in shape in the season and off season. Probally about a mile or 2 each other night or each night. That should keep you in good shape.

[bigDman]

I read bigDman's sports training and it said to do coumppund movements when you first start out and to do it all in one day.




yes this is true but if you want an example of what it means search for a thread about 5x5 that is an example of multiple compound exersizes in one day

[imalaxer11230]

yah it sounds pretty good maybe try some more reps but less weight

[bigDman]

are you crazy
more reps he is already doing to many reps