weightlifting help..

[pclax41]

Ok im a goalie but seasons over..
i need a workout and was hoping to get one from one of you guys..
what i'm looking for:
explosion (to step to the ball)
to be able to clear the whole field when needed (not gilman's but actual on target clears)
and I want to run faster

AND i also want to get bigger and stronger but the main thing is the above
im about 5'9 weighing at about 145
I wanna weigh like 160, 170
oh yea speaking of which a diet plan would be good too

[OldGoalie]

Explosion - This means quads, hammies and glutes. Squats, leg press, lunges, step-ups and uphill sprints for quads. Sprinting, deadlifts, power cleans for hammies and glutes. Also plyometrics would benefit you here, like split jumps, burpies, etc.

Run faster - do more sprint work, and if you can, do resisted sprint work (i.e. tie a tire to your midsection, add a weight vest, use a parachute, etc.)

As for clearing, I'm not sure that weights are gonna help here. That's a matter of playing wallball from a good distance away and just plain old practice throwing.

Why do you want to be 160-170? I would focus on being the right weight, not just heavier. Being big for big's sake won't necessarily help your game any.

[PWlaxkyle5]

if you gained that much weight you would be slower on your reaction. but if you want that you probably want to do more weight with less reps. also jump rope is good for quickness on the feet. jumping rope is very underated

[pclax41]

thanks guys.. oldgoalie, thats pretty much what I was looking for.. I knew I could do squats I just didnt know what else to do..you know what i mean?
also I don't feel like I eat right or enough for that matter
I'll have a bowl of cereal for breakfast..school lunch.. and then an okay dinner
I feel like i should be getting in more

[Diesel4958]

thanks guys.. oldgoalie, thats pretty much what I was looking for.. I knew I could do squats I just didnt know what else to do..you know what i mean?
also I don't feel like I eat right or enough for that matter
I'll have a bowl of cereal for breakfast..school lunch.. and then an okay dinner
I feel like i should be getting in more


If you are 145 and you want to gain around 20 lbs, you need to learn how to eat. You have to eat clean food, and lots of it. It's not easy gaining lots of weight. You need to lift heavy and hard, and calculate how many calories you need to eat to gain a pound or so a week.

[OldGoalie]

thanks guys.. oldgoalie, thats pretty much what I was looking for.. I knew I could do squats I just didnt know what else to do..you know what i mean?
also I don't feel like I eat right or enough for that matter
I'll have a bowl of cereal for breakfast..school lunch.. and then an okay dinner
I feel like i should be getting in more

Understood. That's why these forums are here! I also recommend the Men's Health Home Workout Bible.

http://www.amazon.com/gp/product/1579546579/002-8138916-0901637?v=glance&n=283155

It's got lots of good exercises, including some various programs you can follow depending on your goals, and has different exercises for folks with no equipment, with free weights, with universal machines, etc.

As for eating, supplement your bowl of cereal with some cottage cheese or 2-3 egg whites, eat a 200-300 calorie (healthy) snack 2-3 hours after breakfast, like a nutrition bar, or some peanut butter and an apple, then another 2-3 hours after lunch. A good goal is to eat 5-6 small (healthy) meals a day. But as Diesel points out, if you're really trying to bulk, you need to up your calorie intake big time (of course, in addition to training hard.)

[That guy]

saw this plan and like it i used to do squats but i have back problems and when i do squats i ge really stiff in my bakc and can have trouble running i wanted to know if there was anything i caould do to get the same effects of squats with out all the pain

[That guy]

saw this plan and like it i used to do squats but i have back problems and when i do squats i ge really stiff in my bakc and can have trouble running i wanted to know if there was anything i caould do to get the same effects of squats with out all the pain

please pm if you think of anything

**also sorry if i double posted my computer sucks

[Diesel4958]

saw this plan and like it i used to do squats but i have back problems and when i do squats i ge really stiff in my bakc and can have trouble running i wanted to know if there was anything i caould do to get the same effects of squats with out all the pain

please pm if you think of anything

**also sorry if i double posted my computer sucks

No not really... What'd you do to your back? You can't really replicate the movement, but you can work your back with other exercises...

[pclax41]

if you're hurting ur back you're prob bending over to much...
when u go down look at a point like 2-3 ft above ur eye level (when ur standing) and stare at that spot on ur way down.. also try to stick ur butt out
and the only thing that should be hurting ,besides the muscles ur working, is that spot on ur back where u put the bar...but eventually you'll gain a muscle there to cushion the bar.. so yea dont use that velcro pad because then ur body will never make that cushion and then when u get to the real heavy weights the vlecro pad doesnt help and it'll be ten times worse then it is now... you get what im saying?

[Big-Red]

I would say eat a healthy diet, little to no junk food. Try to get a balanced deit of 50% carbs 30% protein and 20% fats (ish) and make sure to eat a little more than you can burn. hit the weights hard around 4 times a week but do not go for mass, go for strength. Focus on more reps less weight to get stronger.

As a goalie you dont need to be this giant blob. I would rather have a quick goalie than a big slow one.

[pclax41]

haha alright maybe it sounded wierd when i said i want to be 160.. I DONT WANT TO BE A BLOB but i meant like i wanna gain that weight in muscle like i want to put on 15 pounds of muscle not fat.. cause im pretty skinny.. my biceps gotta be no bigger than like 12 in. its not that big when u put 12 inches around.. thats like avg.

[GAlax3]

theres some really good articles on e-lacrosse.com of workouts designed for lacrosse , one designed specifically for explosiveness and one for shooting, and that one would probalby help u with clearing too since its still the muscles used to throw..and theres one on diet and stuff..and some others..ill just give u the links:
http://www.e-lacrosse.com/yeager5.html
^diet for better athletic performance
http://www.e-lacrosse.com/yeager3.html
http://www.e-lacrosse.com/yeager4.html
^those are both functional training for lacrosse..the stuff in these articles is pretty impracticle though..not very useful for the average kid since we dont have professional wieghtlifting equipment...
http://www.e-lacrosse.com/yeager2.html
^building explosiveness..thats a really good one
http://www.e-lacrosse.com/yeager1.html
^improving the velocity of ur shot..also agood one, but since ur a goalie this would more apply to ur clearing but i think it would still help

[Diesel4958]

if you're hurting ur back you're prob bending over to much...
when u go down look at a point like 2-3 ft above ur eye level (when ur standing) and stare at that spot on ur way down.. also try to stick ur butt out
and the only thing that should be hurting ,besides the muscles ur working, is that spot on ur back where u put the bar...but eventually you'll gain a muscle there to cushion the bar.. so yea dont use that velcro pad because then ur body will never make that cushion and then when u get to the real heavy weights the vlecro pad doesnt help and it'll be ten times worse then it is now... you get what im saying?

That "cushion" is your trapezius muscle, they are not built by squats, but instead shrugs. I agree though don't use the pad for your back...

[pclax41]

hey thanx GA