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stevec087
01-15-2007, 08:46 PM
Lacrosse season is coming up for me and I want to try to minimize strength loss as much as possible. I've made alot of gains over these past 3 months and it would suck to lose them. I've gathered that I'll have to consume alot more calories and protein to support all the running and lifting I'll be doing. Any advice on how many days a week I should lift and which excercises I should focus on? Should I just workout one day a week and do squat/bench/rows on that day? I practice six days a week with one or two games a week mixed in. Practices are about 2.5-3 hours a day.

Any advice is appreciated.

Maki Riddington
01-15-2007, 08:47 PM
Full body workouts twice a week.

Day 1

Squat (variation)
Flat/Incline Bench Press
Chin Up (different variations)
Standing Shoulder Press
Dips (Close Grip Bench Press) * rotate the exercises every other week

Day 2

Deadlift (variation)
One Arm DB Shoulder Press
One Arm Dumbbell Chest Press
One Arm Rows
Cable Wood Chops

stevec087
01-15-2007, 08:55 PM
Thanks man! I really appreciate it. Should I keep the reps low? Like 3x3 or 3x5?

I like the inclusion of isometric excercises, I've always wanted to try them.

Maki Riddington
01-15-2007, 09:09 PM
5x5 for all of these is a bit much. I'd pick one exercise and use a 5x5 template for it.

Squat (variation) 5x5
Flat/Incline Bench Press 4x2
Chin Up (different variations) 3x6-8
Standing Shoulder Press 4x2
Dips (Close Grip Bench Press) * rotate the exercises every other week 3x6-8

Day 2

Deadlift (variation) 5x5
One Arm DB Shoulder Press 4x6-8
One Arm Dumbbell Chest Press 3x6-8
One Arm Rows 3x6-8
Cable Wood Chops 4x10-12 per side

thoughtshewas18
01-16-2007, 05:22 PM
maki why wouldn't he just do the regular 4 day split...each body part 1 day a week?

stevec087
01-16-2007, 05:29 PM
Because I'll have my sport to focus on. It's going to be hard enough to find time for 2 workouts a week with 3 hour practices 6 days a week plus schoolwork. The priority is maintaining strength, not gaining strength.

ddegroff
01-16-2007, 07:51 PM
Maki's routine looks solid.

FortifiedIron
01-19-2007, 05:45 PM
maki why wouldn't he just do the regular 4 day split...each body part 1 day a week?

Because he is inseason with his sport. The demands of his sport places a large demands on his body. If you train the same way during season as you do during the offseason you are doing something very wrong.

Kc