Sport-Specific Fitness Q
I play lacrosse and the season is about to start (Feb 17 is the first day of practice) .. and I wanted to be in as good shape as possible. Not too much training (I'm planning on something equivalent to maybe WBB #1 in time) outside of practice is going to be possible when the season starts because of all the time and energy it takes.
Right now I'm doing Kyle's Russian Bench Routine and mixing in some curls, machine crunches and rows when I see fit. Once or twice a week I'll do some running. We have about 2 weeks of practice before the first game, so if I'm lagging behind a bit on the cardio stuff, I should catch up most of the way by then since we do a good amount of gassers at practice. I'm usually pretty beat after the bench workouts because they are damn intense, but I'm definately not overtraining and can add in a little bit more training.
I'm obviously working on my stick skills and all that. Still, I'm wondering if I can do plyometrics or anything to improve:
-Body Checking power
-Cutting (not losing bf, but rather being able to switch directions fast I guess)
..and anything else you guys can think of.
Well WBBI is a great program so is my bench program your doing (hope its working for you) but they arnt suited for your cause. If the season starts on Feb 17 then you've got virtually no time to really get ready. I would have started training for season back in August if your sch. would allow it.
Powermetrics will improve all of what your saying but to a degree. You will still need to work on skill which right now would probably be more important due to the time you have. Body power and shot power will be somthing you will develop by merely perfecting the movements and practing them. As for Speed and cutting ability id suggest cone work, chute, olympic lifts, DE lifts, form running and more sprint work.
I've been doing a decent amount of plyometrics and such for awhile... Dynamic Calf work (mainly calf jumping), olympic lifts and DE Bench, etc .. and I've been running and/or boxing since the summer at least once a week, usually twice. I was assuming the last 3-4 weeks I would focus a good amount on the power phase..
What do you mean by chute? I'll start adding in all that other stuff. Thanks.