WEIGHT TRAINING HELP NEEDED

[LaxKing101]

i have been playing lacrosse for 2 years now and am looking for a boost in my game play. im kinda small about 5'2" and only 105 lbs. im looking to get stronger, gain some weight, and work on my sprinting. mostly im just tired of gettting laid out all the time. what are ur guys workouts/advice.

[BuckWyld]

how old are you? What sort of equipment do you have access to? How much time do you have?

[RIT37FO]

slow and steady
start out with what you can do
its all about form

give us some more info

[LaxKing101]

how old are you? What sort of equipment do you have access to? How much time do you have?
im 15 and i dont have much equipment accept for a bar and some 10s and 5s to put on it and i have some free weights

[LaxKing101]

wat kind of info

[LaxKing101]

actually i have access to my schools workout room sometimes its got some nice equipment. but thats only one days that i dont have lacrosse after school which mean not much

[Big-Red]

first of all, you wont gain much durring the season because your body will be tired from practice etc.

Secondly, there are 3 threads a week made on this topic so try to use the search bar.

Thirdly
Size is not everything so even when you figure out how you want to lift, realize it is not that important. The best lacrosse player I know is on our varsity team and weighs like 120 pounds, which is really skinny. he has the fastest shot and can dodge so obviously being small is not hampering him.
If you want to avoid being laid out when they come charging just do a quick roll dodge and they should miss you, which is quite embarassing.

but yeah since you want to lift just look to the other threads, tons of threads are made weekly :D.

[LaxKing101]

i guess your right but i stll wanna gain a little weight ive been eating a protien mix but it hasnt shown very high results

[franks2089]

To get bigger you need to consume more calories, to get smaller you consume less.

EAT MORE

[Diesel4958]

first of all, you wont gain much durring the season because your body will be tired from practice etc.

Secondly, there are 3 threads a week made on this topic so try to use the search bar.

Thirdly
Size is not everything so even when you figure out how you want to lift, realize it is not that important. The best lacrosse player I know is on our varsity team and weighs like 120 pounds, which is really skinny. he has the fastest shot and can dodge so obviously being small is not hampering him.
If you want to avoid being laid out when they come charging just do a quick roll dodge and they should miss you, which is quite embarassing.

but yeah since you want to lift just look to the other threads, tons of threads are made weekly :D.
The reason your friend does well is because he compensates for what he doesn't have which is size, with speed. Wouldn't the ideal player be of good size strong fast and good with the game? There aren't many if any 120 lbs. players in College. The thing is size does matter, it's a large part of the game. As is speed, the thing at higher levels the best players have both.

[ripit39]

if you lift and eat more in the offseason you will gain more weight and get stronger but as you get bigger you might lose some quickness in your step so you have to be careful

[penguinwobbler]

this is what i did,

start to lift, dont max out just lift a consitent weight when doing bench or any thing that requires weight. then, work your way up each day, maybe put 2.5's every 2 day. consistently work up to higher weight, dont jsut make a big jump. for certain lifting ideas, do shrugs, lat pull down, bench, curl, crunches, chin ups, and all taht good stuff. and after your done, this is very important, consume a ton of protien in a liquid form. this could be like chocolate milk or do what i do and get protien shakes. they have 50 grams of protien in each one. you can get them at places like a vitemen store. ask the people that work their wha they recomend. but make sure you drink it like 10 mins after you work out, it builds muscle fast. i gained like 10 pounds of shear muscle in about 2 months from doing this, i gained 10 pounds, but my body fat decreased a ton, so know i have like 14% body fat and like all muscle.

[centlax21]

probably go to a local high school sign up for strength and conditioning during the summer and just work hard at it. do hard work everday.

[MIDNlax3]

Possible reference source:http://www.defrancostraining.com/articles/archive/articles_westside.htm

It's been time tested and in my case proven (20 lbs over the summer).

[GBSLax25]

No need to cite for this one as it is from my personal experience.

This workout helps me all year round for football, lacrosse and soccer. Each day of workout takes over an hour sometimes two so make sure you alot urself time to do so.

The First part of the workout consists of a warmup.... you do this everyday before each workout.

Furthermore this workout is based on cycling days so don't do it back to back. Follow the days listed below. The workout is based off 5 sets of 5 reps for each excercise, it helps build bigger muscle.

Warmup - 20 min jog - stretch

Day 1 - Lower Body Heavy Lift
1. Squats - 5 sets of 5 reps - increase weight every time
2. Hang Clean - 5 sets of 5 - increase weight each time
3. Hack Squats - 5 sets of 5 - "
4. Lunges - 5 sets of 5
5. Trunk Twists with plate - 5 sets of 5
6. Dead lift - 5 sets of 5 -
7. Bicycle situps - 3 minutes
8. 10 - 100 m sprints
9. 10 - 40 m sprints
10 10 suicides

Day Two- Upper Body Heavy
1. Bench Press
2. Push Press
3. Incline Bench Press
4. Upright Rows
5. Close Grip Bench Press
6. Military Press
7. Pushups till failure
8. Dumbell Flys
9. Lat Pulldown
10. 10 - 200 m sprints
11. Situps till failure

Day 3- Day of rest from lifting - distance running
1. 2 Mile Run
2. 3 Mile Walk

Day 4. - Lower Body Light
1. Squat
2. Hang Clean
3. Dead Lift
4. Lunges
5. Hack squat
6. Wall sits
7. Trunk Twists
8. Situps till failure
9. 10 -40 m sprints
10. 10 - 50 m sprints
11. 5 suicides

Day Five - Light Upper Body
1. Bench Press
2. Incline
3. Push Press
4. Upright Rows
5. Shrugs
6. Close Grip Bench
7. DB Flys
8. Lat Pull downs
9. Bicep Curls
10. Pushups till failure
11. Situps till failure
12. Dips 5 sets of 5
13 10 100 m sprints

Day 6 - Day off from everything

Day 7 - Distance
1. 3 mile run
2. 1 mile jog
3. 2 mile walk
4. Situps till failure.

Make sure you eat lots of protein and healthy food and drink plenty of water or you will not be able to maintain this pace.
Do this work schedule for 6 weeks and then take a 1 week break and head back into another 6 weeks.