Conditioning and Athletic traning help

[Kirbz]

hey everybody , i am 15 years old , just finished my first year of lacrosse ( we won gold in teir 1 championships ) and i wanted to use all the time in the summer to get better into shape and stronger. i was wondering if anyone has any ideas for me. i want to have more endurance, becasue i am overweight yes and the one thing i noticed was that my coach did not play me that muhc just becasue i am not a bullet :sad: and i wanted to go big and comeback next year better and faster and stronger. i ahve a gym in my room which i can lift weights for my arms and legs and all that stuff. i work out 20-30 mins every second day and usually everyday i am outside shooting on my net. is there any certian exersises or anything liek that i could try just to improve myself, physcially so my game will be better?

ps. lacrosse has to be the best sport ever.

thank-you, kirbz.

[Jmalins23]

i would workout for like an hour 3 days a week, and 2 or 3 of the other days i would go for runs, increasing the distance mroe and more as you get better at it and you will loose some weight, also try to play wallball some days and work on the stick skills

[Kirbz]

yea its hard always shooting on the net , casue alot of cars park around my street and when you wanna pratice shooting hard and working on that, if u smoke a post ur done. i already broke a window and dented a car , from smoking the posts.

[Kirbz]

does any one else got any ideas andy help for me at all? like i dunno certian exersises with weights or if i should do sit ups ? if so how many , jsut certian things like that?
and its really hard to run around here casue we dont got a decent track and my neighborhood is really hilly and it kills the knees running up and down hills..lately i have been running sucides up and down my street? any sugesstions?

[laxattack1616]

What position do you play?

[franks2089]

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

Great beginner workout program to help gain tons of strength

[sammyduelist]

running , go do distnace running and sprints and any other cardio if you want to lose the fat, get endurance and speed as well as leg stregnth

[ohlax51]

Play another sport, it doesnt even have to be formal or anything (pick up basketball, football etc.) at least 3 times a week in addition to your workout. For your workout i suggest you begin with distance running to help shed the weight and build up your endurance, then start incorporating sprint work into your workouts. Also when lifting many people tend to focus on their upper body too much, for lacrosse your legs and core muscles are much more important than how big your biceps are, that means you should be doing a lot of squats and abdominal work. And for the workouts i'd suggest you start a 4 day a week plan ex: monday upper body, teusday lower body, wednesday rest, thursday upper body, friday lower body.

[Kirbz]

yea i hear what you mean aobut the leg things, and i do tend to think aobut upper body , becasue most people think oh biceps are everything casue you can show em off , but ill do alot more legs reps and and runnign casue that will help.
and thanks for the beginnier workout plan that is really helpful , if n e one has any ideas or anything liek that plans etc, plz post em that would be extremely helpful.

i also do alot of swimming in my pool , like laps , is that good or just useless? csue i mean it is physcial activity and does work you legs and arms.

[Kirbz]

and is it better to do actual running or go on an exersise bike? i find that running outside seems to do alot more , but going for 20 mins and increasing it a little every week , would that be beter? any ideas on that?

[Kirbz]

What position do you play?


well i play box lacrosse... and i am a player, we dont really have posotions , just top , shooters and crease , i usally play crease , becasue i am big and can go through alot of ppl ,and take a pass and just fire it off quick , and i am a lefty.

[laxpro]

Then work your right hand more than you left. If you hit the wall 50 times with your strong hand, double that with your weak hand.

I thing that can help you lose weight is a healthy diet. For that I would recommend not eating junk food (sodas, chocolate, chips, fast food, you get it). Make your meals well balanced and healthy. You should try splitting your plate into thirds, 1/3 color (veggies), 1/3 carbs (rice, pasta), 1/3 protein (beef, chicken, tofu). Keep your portians moderate. The other thing with weight loss is to burn a lot of the calories that you consume. To accomplish that, work cardio. Cardio is a great way to increase endurance and burn calories.

Hope that helps, Good Luck!

[czechinthepipes]

to build endurance, you should go do a 3 min jog, do a 1 full out sprint, slow down to a jog, 5 times each in like one set. the each time you start at the begining add a min. so 4 min jog, 2 min spritn and such, do as much as you can. then take a breather, jog back home. thats what i do and well im really really fat, and im losing alot of weight, the most important part is pace yourself, dont go full out on the first day, i did that and stopped doin it for a month. hope this helps

[Kirbz]

Then work your right hand more than you left. If you hit the wall 50 times with your strong hand, double that with your weak hand.

I thing that can help you lose weight is a healthy diet. For that I would recommend not eating junk food (sodas, chocolate, chips, fast food, you get it). Make your meals well balanced and healthy. You should try splitting your plate into thirds, 1/3 color (veggies), 1/3 carbs (rice, pasta), 1/3 protein (beef, chicken, tofu). Keep your portians moderate. The other thing with weight loss is to burn a lot of the calories that you consume. To accomplish that, work cardio. Cardio is a great way to increase endurance and burn calories.

Hope that helps, Good Luck!


yea thts really helpful , i ahve been trygin to do that alot alately , liek jsut divide up my food , antoher good thing that i ahve been doing and might help anyone else who si reading this who has the same problem , is stop eating 2-3 hours before you go to bed , like make your cut off time for eating like 8 or 9 , when ever you usually go to bed , 2-3 hours before that, it helps alot , i know someon who lost like 30 some pounds just by doing that.

[Kirbz]

to build endurance, you should go do a 3 min jog, do a 1 full out sprint, slow down to a jog, 5 times each in like one set. the each time you start at the begining add a min. so 4 min jog, 2 min spritn and such, do as much as you can. then take a breather, jog back home. thats what i do and well im really really fat, and im losing alot of weight, the most important part is pace yourself, dont go full out on the first day, i did that and stopped doin it for a month. hope this helps


yea i know waht your saying , i went at this aprroach last year working out , and i jsut figured liek oh yea , ill run till i pass out :nahya: and just lift weights which is unhealthy and i quit doing it for liek 4 months , jsut casue i lifted weights for liekan hours 5 days in a row , and i was liek all burnt out , i ahd to go the hospital and such , it was messed up , so this time i am trying to take a much smarter approach to it.

[Kirbz]

anotehr question that i have had in mind lately is i pinched my stick a bit , and it sort of worked, i didnt really look anywhere else ont he site for this answer, but , what do most people prefer, a pinched stick or not pinched??

and also , whats the best way to pinch a stick , can some people post the methods please? thanks.

[Diesel4958]

yea i know waht your saying , i went at this aprroach last year working out , and i jsut figured liek oh yea , ill run till i pass out :nahya: and just lift weights which is unhealthy and i quit doing it for liek 4 months , jsut casue i lifted weights for liekan hours 5 days in a row , and i was liek all burnt out , i ahd to go the hospital and such , it was messed up , so this time i am trying to take a much smarter approach to it.

That's something called over training it hurts you more than anything...