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2007/11/20, 10:58 PM
i'm a high school senior who plays lacrosse, and weight's been a problem for me for a while now. i'm 6'1 and 260 and i'm trying to cut down to 220, 210, or even 200 by the time preseason starts on March 1st. the main things i'm doing for core and endurance exercises are something i found in this navy seals video:
http://www.sportskool.com/videos/core-advantage
http://www.sportskool.com/videos/the-endurance-edge
This is basically what I'm doing:
1) For the core:
10 rounds of:
5 Overhead squats
10 Crunches
10 Supermans
I'm going to work my way up to 40 minutes, so 20 rounds on this.
2) For the endurance:
20 Sumo deadlifts
20 Crunches (I don't have ringdips lawl)
20 Swings with a 30 lb barbell
20 Thrusters
I'm working my way up to 75 reps per. Personally, I think I'm good when it comes to pure strength, I just need to work on general toning and cutting weight by March 1st.
3) For running, I'm probably going to start doing hill sprints, and then jog back down the hill. My school's soccer field is pretty perfect for that. I'm also going to start swimming a little bit on the weekends if I have time to build up speed.
4) For eating, I'm trying to take in alot of protein, I'm eating cereals like Life, Wheaties, and Raisin Bran, salads and pretzels at school with water, and stuff like chicken breast and lean beef for dinner with fruit or small bowl of cereal later on in the night (around 8). Is there anything I should watch out for, and am I doing the eating thing right?
And as a group (I know this is alot to take in), is this a good plan to cut the weight and get better fit? I've played lacrosse all four years and we do a fair amount of running, plus I swam my sophomore year and played soccer for three years, but somehow I've never been able to lose the weight completely.
thanks,
paul
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2007/11/21, 12:33 AM
That is a crapton of conditioning volume. I'd say this far out from the season (lacrosse being a spring sport) you can let the focus off your conditioning and on strength. About 3 month out I would start focusing on conditioning and endurance. A lot of athletes make the mistake of trying to stay in "in-season shape" year round, which takes away from the strength gains they could be making.
I also don't think 40 minute endurance workouts would be good for a lacrosse player. Is it safe to assume you play defense? Unless you are the schools only midi, then you won't be going for 40 minutes straight, even in practice.
When you do decide to start conditioning, I would still say you are doing too much, depending on how often you are doing these workouts. I would say total body lifting 3 days a week, followed by ONE of those workouts would be a good idea.
And if your schools soccer field is on an incline, I might consider recommending to the school board to invest in some landscaping. Ok, I'm kidding.
I will say that your choice in exercise selection looks sound. I would avoid doing the sumo-deadlifts for more than 4 weeks at a time because they beat up the hip capsule, though I have known people that could do it.
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SQUAT MORE ~Jesse Marunde
Mortal by birth.
Strongman by the grace of god.
Blood Guts Sweat Chalk
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2007/11/21, 09:07 PM
I play attack and I might play a little middie this year. Lacrosse actually starts on March 1st too, so I'm starting a bit earlier (Dec. 1st would be three months out) but not TOO early.
I want the overall conditioning to help me drop the weight, but yeah, I'm thinking about lifting like three days a week too.
thanks man.
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2007/11/22, 11:49 AM
droping weight is about what you are or aren't eating..
As wrestler said train strength for now. Maybe do a 10-20min cardio session at the end...or add a few complexes at the end.
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\"The eight laws of learning are explanation, demonstration, imitation, repetition, repetition, repetition, repetition, and repetition\"
You have to learn to follow, before you can lead.
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2007/11/22, 12:26 PM
Hmmm. Might be worth starting your cardio now, purely from a fat loss standpoint. You'll be a big attack either way.
Whenever an athlete is concerned with fat loss, I generally recommend carb cycling, since in my experiance, it allows them to keep up a good level of strength while still cutting weight. I'd recommend you go high carb on the days you train hard, and then try to eat as clean as possible on the days you don't, while going low carb. Also, don't underestimate the importance of post workout nutrition.
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SQUAT MORE ~Jesse Marunde
Mortal by birth.
Strongman by the grace of god.
Blood Guts Sweat Chalk
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2007/11/24, 08:47 PM
i'm thinking about swimming too and only during the endurance and core every three weeks, with weightlifting and running over the weekend. does that sound good?
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