Lacrosse Season is over, workout begins!

[BNo517]

I am 6'0, 185 pounds and before Lacrosse started I was squating 500 pounds 11 times on the smith squat machine. I went back to the gym and squated 135 22 reps, 150 20 reps, 175 20 reps and then repped 250 11 times. I have until next spring but want to get back to tip top shape real soon. what should I do

[farzamk]

I have a question, how come you're only doing squats and focusing on that? Strength in hamstrings and quads is important and critical, but it isnt everything.

To get "in shape" you need to work on speed by doing 10-60m sprints, doing technique drills for running, plyometrics, other strength training (use fewer reps and heavier weight), and conditioning.

Conditioning should not involve you jogging everyday. It should involve longer sprints of 250-450m. But in order should include tempo runs at a pace of 70-80% covering a distance of 200m-800m. The number of percent is the percentage of your maximum speed. As well circuit training where you have a variety of body weight exercises set up around the track (6 maximum per lap) and you sprint/tempo run station to station doing about 4-8 laps if not up to 10 and you may change the distance around.

Also add skipping to better your cardio vascular and develop some power.

Weight room training is essential in the off season and you should have a good warm up and cool down and have workouts for your entire body at about 60 minutes long and no more.

Make sure you stretch 1-3 times a day both statically and dynamically during your off season.

[olinerules87]

you shouldn't have stopped lifting during the season and you numbers would have stayed up. and you need to get off that smith machine and start doing some real squats.
I'd suggest westside for skinny bastards program

[BULL RUSH 42]

dont squat on the smith machine

[bigfrog]

Your sport takes strength/speed/balance/power/etc. Train all areas like mentioned earlier. Not to mention the hits you take. You need to train every area. Increase your strength and speed. I'm sure you know how to do those.

[frobro]

For lack of a better word the smith machine is bull ****.

Go to a 4-day routine...

Monday: upper
Tuesday: lower focus on cleans, front squats
Thursday: upper
Friday: lower focus on back squats

focus more on hypertrophy for a couple of weeks then gradually work into a strength/power phase.

[LaxDude08]

For playing lacrosse you really need to be very well rounded with strength/speed/agility/etc. If your going to be playing again next year, you should not focus all on strength or else all the hard work you did is going to go out the door when you start speed training and burn up the muscle you just put on.

[BNo517]

Thanks bro, I just logged onto this and saw your message for me. I just started back lifting and I must say I have been impressed everyday. I take BLAST before workout and Muscle Juice after which increased my body weight 7 pounds in 2 weeks. Do you play Lacrosse? If so, which school?