A Preseason Resistance Training Program for Men's...

© National Strength and Conditioning AssociationVolume 28, Number 3, pages 20-27

Keywords: lacrosse; preseason training; complex training;interval weight training

A Preseason Resistance Training Programfor Men's LacrosseTroy A. Burger, MS, ATC, CSCS,PES, Molly E. Burger, MS, ACSM-HFI,CSC5Limestone College,Gaffney, South Carolina

s u m m a r y

Despite the recent popularity and

growth of lacrosse, there has been a

lack of specific training programs for

the sport. This article provides one

example of a preseason resistance

training program for male lacrosse

athletes.The program utilizes a vari-

ety of training strategies, including

complex and interval v eight train-

ing, specific to the energy demands

of each position.

O ften called "rhe fastest game ontwo feet," lacrosse is a sportgrowing in popularity across

the country for youth, high school,college, and professional competitors(12). Since 1999, participation inlacrosse youth leagues has Increased byalmost 250% (12). Lacrosse has beenshown to have the fastest growth rateof any high school sport, with morethan 140% growth in men's teams and

250% growth in women's teams overthe past 10 years (12). Similarly, colle-giate-level lacrosse is exploding, withlacrosse tupping the chart of fastest-growing college sports with an almost55% increase for both men and women(12). Many colleges continue to addlacrosse for varsity competition. In2004, the Carolinas-Virginia AthleticsConference included women's lacrosseas a conference sport.

The growth of the sport also is evidentin record 2005 spectator attendance. Acrowd of 44,920 attended the NationalCollegiate Athletic Association Men'sDivision I Final, and 19,432 fanswatched the National Lacrosse LeagueChampionship (12). Likewise, women'slacrosse is growing in spectator support,with a crowd of 6,820 watching the2005 International Federation ofWomen's Lacrosse Associations WoridCup in Maryland, the largest spectatorattendance at any women's lacrossegame in the United States (12).

Despite this popularity and growth oflacrosse, training programs for the sportare limited. Lacrosse combines elementsof basketball, soccer, and hockey (12).However, no specific training programsfor the sport have been researched or

promoted by strength and conditioningprofessionals. I his article will focus on apreseason resistance training programfor male lacrosse athletes. Table 1 de-picts where this mesocycle would fall ina year-round, periodized training pro-gram.

We prefer to split the preseason resis-tance training program into 3 groups(goalies, attack and defense, and mid-fielders; see Table 2) to better target thesport-specific demands of each positionon the field. Goalies (Figure I) typicallyhave a space of 35-40 yds to protect, butmost often stay within the crease, or im-mediately in front of the goal. Themovements required of the goalie areprimarily explosive, reactive movementsresponding to a shot on the goal. Be-cause of this, the focus of training is toincrease the goalie's rate of force produc-tion (1,8) and the ability to explosivelychange positions. The other lacrosse po-sitions also need to develop power andincreased rate of force development, sothe goalie training program will serve asthe foundation for all other positiontraining programs.

The goalie preseason program willfocus on power development using aprogressive model of heavy-resistance

June 2006 • Strength and Conditioning Journal

Preseason

Powerdevelopment

ncreasemovement speed

ncorporateadvanced trainingtechniquesI. Complex training2. Interval weight

training

TRANS1T1n\jN

In-season

Low volumemaintenanceprogram

Length oftheseasonmay includechampionshipmesocycle

Mesocycles usingundulationperiodization.day to-dayadjustments

Table 1Annual macrocycle

Postseason ^V

Active rest, A2-3 wks L

U

AT1

ri*JM

Off-season 1

Early reconditioning"General training"

Later basic strengthdevelopment1-2 (4-wk cycles)

TRANS1T1

f\uNl

or

ACT1VEREST

Off-season 2

Strengthdevelopment1-2 (4-wk cycles)

Off-season 1 &2May blend basic andpeak strengthdevelopment

TRANS1T1

uMIN

or

ACT1VEREST

Sport-specificconditioning &injury prevention

Basic conditioning focus in relationship to resistance training

Largely from sport Recoverypractice and play

1 day of basicconditioning

1 dayof speed work

Short sessions inpractice or weights

Encourageactivity &cross-training

Cardiovascularfitness (limited running)progressing to...

Cardiovascular fitness (running focus)progressing to...

Interval running, long duration (improvingglycolytic capacity)

progressing to...

Higher intesity, short-duration sprints & change ofdirection drills (early preseason)

training and plyometrics (1-3, 8, 9).The focus of this 6-8 weeks of trainingwill be neuromtiscular adaptation. Thekey to power development is to use ex-ercises with higher movetnent speed, asopposed to the high-load, slow move-ment speeds used in off-season strengthdevelopment (1, 2, 9). Strength andpower require changes in differentmechanisms, although researchersadmit that this is not completely un-derstood (2, 9).

The program to follow is 8 weeks long.The entire body will be trained each day,using 3 training sessions per week.Training sessions will alternate betweenhigh, low, and medium workloads byadjusting the volume and intensity of Figure 1. Lacrosse goalie.


Table 2Resistance training programs for men's lacrosse by position

Goalies Attackmen and defensemen Midfielders

Microcycle 1 Monday(2 weeks) Structural exercises {supersets, 3-5 min rest)

Clean pull,3x5,82%Medicine ball OH throw, 3 X 101. Squats,3x5,82%

Squat jumps,3x 102. Push-press3x5,82%

Medicine ball 2-hand OH throw(Figure5),3)<10

Supplemental:(2-3 min rest)1. Pull-ups,3x52. Romanian deadlift,3x 5,82%3. Hammer jammer rotation and press,3x8Core stabilization: Choice of dynamic

exercise, 3 x 8,1 min restRotator cuff circuit: 3 X 15,1 min rest

Wednesday

Structural exercises:3x 5,3-5 min rest,70%1. Snatch pull2. Split squat3. JerkSupplemental:3 xlO,2-3 min rest1. Cord alternating arms standing row2. Ball single leg curl3. Cord alternating arms standing pressCore stabiiizationiChoice of static exercise

3x8,1 min restRotator cuff circuit: same as Monday

FridayStructural exercises:3x 5,3-5 min rest,75%1. Power clean2. Front squat3. Incline pressSupplemental:3 X 10,2-3 min rest.60%1. One-arm row2. Leg curl3. DipsCore stabilization:Choice of dynamic

exercise, 3 x 8,1 min restRotator cuff circuit: same as Monday

Microcycle 2 Monday (complex training)(2weeks) Sameasmicrocycle 1

WednesdayStructural exercises (supersets, 3-5 min rest)1. Snatchpull3x5,intensity:70%

Balance reach {see Figures 6a, 6b), 3 x 122. Splitsquat,3x5,intensity:70%

Wobble board squat (see Figure 7),3x 123. Jerk,3x5,intensity:70%

Upper body step-ups {see Figure 8), 3 x 12Supplemental, core: same as microcycle 1Rotator cuff circuit: 3x20

Friday (complex training)Structural exercises (supersets, 3-5 min rest)1. Power clean,3x5,75%

Medicine ball jump to box(see Figures 9a, 9b), 3 x 10

2. Front squat, 3x5,75%Band squat jumps, 3 X 10

3. Incline press, 3x5,75%Plyometric push-ups,3 x 10

Supplemental,core:same as microcycle 1Rotator cuff circuit: 3 x 20

Monday, Wednesday, FridaySame as goalie microcycle 1

MondaySame as goalie microcycle 2

WednesdaySame as goalie microcycle 2

Friday (IWT)Power clean, 3x5,75%Bike,2min,90%HRmaxFront squat, 3x5,75%Treadmill,2 min,90%Incline press,3x5,75%Upper body erg, 2 min, 90%• Perform free exercise immediately

after structural exercise withoutrest

• Rest 3-5 min following each freeexercise

Supplemental, core, rotator cuff:Same as goalie microcycle 2



Friday {\VJJ)1. Power clean, 3x5,75%

Bike,2min,90%HRmax2. Front squat, 3x5,75%

Treadmill, 2 min, 90%3. Incline press,3x 5,75%

Upper body erg, 2 min, 90%• Perform fteeexercise immediately

after structural exercise without rest- Rest 3-5 min following each free

exercise

Supplemental: IWT Circuit1. One-arm row x 8,65%2. Legcurlx8,65%3. Dips X 84. Crunchesx85. Cross-trainer 2 min• Circuit to be performed 3 times• Rest 1 min between each exercise,

2 min between circuitsRotator cuff circuit: 3 x 15



Friday IWNJ)1. Power clean, 3x5,75%

Bike, 3 minutes,90% HR max2. Frontsquat,3x5, 75%

Treadmill,3min,90%3. Incline press,3 X 5,75%

Upper body erg, 3 min,90%• See instructions microcycle 1 above

Supplemental: IWT circuit (microcycle 1above)

Rotator cuff circuit: 3 x 20

June 2006-Strength and Conditioning Journal

Table 2 continuedResistance training programs for men's lacrosse by position

Goalies

Monday (complex training)Same as microcycle 1 & 2

2-3 reps on clean pull, squat, andpush-press, 88%

WednesdaySame as microcycle 2

Use 2-3 reps on snatch pull,splitsquat,andjerk,75%

Friday (complex training)Same as microcycle 2

Attackmen and defensemen

Mont/ay (complex training)Same as goalie microcycle 3


Friday {\WT)Same as midfielder microcycle 1

Friday IWT + IWT circuit

Midfielders

Microcycle 3 Monday (complex training) Mont/ay (complex training) Monday (IWT)(4 weeks) Sameas microcycle 1 &2 Same as goalie microcycle 3 1. Clean pull, 3x3,1

Bike,3min,90%HRmax2. Squat,3x3,88%

Treadmill, 3 min, 90%3. Push-press,3x3,88%

Upper body erg, 3 min,90%• See instructions microcycle 1 above

Supplemental (2-3 min rest)1. Pull-ups,10,3,32. Romaniandeadlift,3x5,82%3. Hammerjammerrotationand press,

3x8

Core stabilization: Choice of dynamic exer-cise,3x5,l min rest

Rotator cuff circuit: 3x20

Wednesday fplyometric and stabilization)Perform as supersets, 3-5 minutes rest1. Squatjump,3x8-10

Balance reach, 3 X 122. Speed-skate hops (see Figure 10),

3x8-10Wobble board squat,3 x 12

3. Medicineball 2-hand OHthrow,3x8-10Lateral upper body step-ups (seeFiguren),3xl2

Supplemental, core, and rotator cuff sameas goalie microcycle 1

Friday l\VJJ)1. Power clean,3x5,75%

8ike,3min,90%HRmax2. Front squat, 3x5,75%

Treadmill,3 min, 90%3. Incline press, 3 X 5,75%

Upper body erg, 3 min, 90%• See instructions microcycle 1 above

Supplemental: IWT circuit (microcycle Iabove)

Rotator cuff circuit: 3x20

OH = overhead; IWT interval weight training; HR max = maximum heart rate;erg = ergometer. Percentages are based on 1 repetition maximum(weight exercises) and HR max (free exercises).

training. We have incorporated complextraining strategies, using the combina-tion of heavy resistance training and ply-omerric training in the same trainingsession (3, 5).

As with goalies, attackmen (Figure 2)and detensemcn (Figure 3) must devel-op the ability to sprint, jump, andchange direction. Thus, the basic resis-tance training plan for these positionsis based on the previous goalie train-ing. These athletes place a higher de-mand on their glycolytic energy system

than goalies do, because ol the inter-mittent sprinting performed as a de-mand of their positions (4, 7, 8). Tomore closely match the metabolic de-mands, we have added interval weighttraining (IWT) to their training pro-grams. Interval weight training is theprocess of executing a major multi-joint exercise (clean, power clean highpull, or squat) followed immediatelyby 2-3 minutes of intense anaerobicfree exercise (stationary biking, stairclimbing, or treadmill) (10). It is hy-pothesized that this type of training

will develop anaerobic power (10). In-terval training has been recommendedin the conditioning of sports such assoccer (6). Soccer is an activity thatslides along an aerobic-anaerobic con-tinuum, depending on the intensityand duration of the work-recoverycycle (6, 7), When we compared theenergy system utilization of soccer tolacrosse—there were no training arti-cles about lacrosse from which todraw—it became evident that not onlydo the 2 sports use fields of similarsize, but the energy demands ot the


Figure 2. Lacrosse attackman.

Figure 3. Lacrosse defenseman.

Figure 4. Midfielder facing off.

sports are sitnilar, as well (7). Lacrosseis shown to place significant demandon the anaerobic energy systems, asdoes soccer (7). Based on the knowl-edge and stipport for this type of train-ing in similar sports (11), IWT hasbeen incorporated into the followingprograms.

Despite the lack of time-motion studiesfor lacrosse, it is apparent that midfield-ers have a larger portion oi the held tocover and transition with the ball backand forth from defense to offense. Thepotential is for these athletes to tax theirglycolytic system even more than theother positions, depending on how longthey remain on the Held. It stands to rea-son that midfielder training should in-corporate additional time devoted toIWT (10). We combined the 2 previousprograms to develop the midheldertraining program. Microcycic 1 is un-changed for Monday and Wednesday,but on Friday, midfielders begin IWT.Microcycle 2 continues 1 day per weekof IWT, and by cycle 3, the midfielderswill perform 2 IWT sessions per week.Because ofthe intensity ot the I W'l, theathletes will perform a brief plyometrictraining session only on day 2 to keepfrom overtraining (10).

Face-off specialists (Figure 4) have anadded level of complexity in the de-mands of their position. The face-offrequires the athlete to have an explo-sive development of force, but oftenthis IS followed by the 2 athleteswrestling for position to rake or pullthe ball for possession. This wrestlingreqtiires high levels of slow speed orpeak strength (10), which is not as im-portant for the other athletes on thefield. For this reason, face-off special-ists must have their programs adjustedCO account for this demand. Removingthe first set of free exercise from theIWT sessions and using a 3-5 repeti-tions maximum for the first 2 loadedsets allows the athlete to use a higherload and specifically work on main-taining peak strength.


a.Balance reach (starting position);b.Balance reach (end position).

Figure 5. Medicine ball 2-hand over-head throw (pressing).

This IS an example of a preseason resis-tance training program for trainingmen's lacrosse (training exercises are il-lustrated in Figures 5-11). Becausemens lacrosse is growing in popularity,there is high demand for lacrosse-specif-ic training programs. The techniquesand theories are based on sound princi-ples that are common in strength andconditioning today (linear periodiza-tion, complex and combined training,plyometric training, and interval train-ing).

Some aspects of the program, such asthe repetition recommendations forplyometric exercises, need more dis-cussion and research. We based therepetition recommendations in thisprogratn on a previous study that used

Figure 7. Wobble board squat.

a 10 repetition recommendation (3). Ithas been suggested, and makes logicalsense, that fewer repetitions would bebetter for power development. Theoriginal proponents for complex train-

ing suggested that the benefits of thehyper-stimulated musculature follow-ing the heavy resistance exercise maybe beneficial only for the first repeti-tion or two (5). The use of higher reps


Figure 9. a. Medicine ball jump up to box (starting position); b. Medicine ball jump upto box (end position).

in this program was purely ;i coachingdecision. As strength and conditioningcoaches, we often have to sell thecoaches and athletes on the program. Ifwe can do this without jeopardizingthe science used to develop the pro-gram, then there should be no prob-lem. If the athletes focus on maximaleffort for every repetition, and the pro-gram allows for enough rest, the firstcouple of repetitions would be maxi-mally explosive and at the high move-ment speed needed. Additional repeti-tions can serve to make the athletes feelas though they have worked exhaus-tively, which many athletes and coach-es feel must he accomplished in a goodtraining session. More research in thisarea needs to be performed before spe-cific recommendations for repetitionscan be made definitively for power de-velopment using a combination otheavy resistance training and plyomet-

Lacrossc might be compared to basket-ball and soccer, but strength and con-ditioning professionals need to exam-ine the sport and design programsintended specifically for lacrosse. Thespecific metabolic demands ot lacrossepositions should be more closely ana-lyzed, including time-motion studiesto substantiate tbe training recom-mendations. Because of the length ofthe lacrosse season and the fact chat

Figure 10. Speed-skate hops. Figure 11. Lateral upper body step-ups.


many of the athletes also participate ina nontraditional season, it would beinteresting to see some training pro-grams that specifically use undulatingperiodization with lacrosse athletes.This is only one example of a presea-son lacrosse program. We hope thatthis article will inspire the dissemina-tion of information on strength andconditioning programs lor lacrosseathletes. •

References1. BAECHLE, T , R. EARLE, AND D . WA-

THEN. Resistance training. In: Essen-tials oj Strength Training & Condition-ing. T. Baechle and R. Earle, eds.Champaign, IL: Human Kinetics,2000. pp. 395^26.

2. BAKER, D., G. WILSON, AND R. CAR-

LYON. Periodization: The effect onstrength ot manipulating volume andintensity./. Strength Cond. Res. 8(4):235-242. 1994.

3. BURGER, T ,T BOYER-K£NI>RK:K, AND

D. DoLNY. Complex training com-pared to a combined weight trainingand plyometric training program [ab-stract]./ Strength Cond. Res. 14(3):S360. 2000.

4. CoNl.EV, M. Bioenergetics of exer-cise and training. In: Essentials ofStrength Training & Conditioning. T.Baechle and R. Eartc. eds. Cham-paign, IL: Human Kinetics, 2000.pp. 73-90.

5. EnBEN, W.P., AND P.B. WAI-TS. A re-view of combined weight training andplyometric training modes: Complextraining. Strength Cond. j . 20(5):18-27. 1997.

6. HEDRICK, A. Soccer-specific condi-tioning. Strength Cond.J. 21(2):17-21.1999.

7. KRAEMER, W. Physiological adaptationsto anaerobic and aerobic endurancetraining programs. In: Essentials ofStrength Training & Conditioning. T.Baechle and R. Earle, eds. Champaign,IL: Human Kinetics, 2000. pp.137-168.

8. MCARDI.!-., W.D.. F.L KATC:H, AND

V.L. KAECH. Exercise Physiology: Ener-

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V. Nutrition, & Human Performance(5th etl). Boston: Lippincott Williams& Wilkins, 2001. pp. 500-548.

9. MCBRIDE, J.M., T. TRIPLETT-

MCBRIDI;, A. DAVIE, AND R.U. NEW-

TON. A comparison of strength andpower characteristics between powerlifters, Olympic lifters, and sprinters./Strength Cond. Res. 13(l):58-66.1999.O'SHF.A, P. Quantum Strength EitnessII. Corvallis, OR: Patrick's Books,2000. pp. 183-191.O'SHEA, P. Quantum Strength EitnessII. Corvallis, OR: Patrick's Books,2000. pp. 193-236.U.S. LAt:ROSSE. U.S. Lacrosse Partici-pation Survey: A Review of NationalEacrosse Participation 2004. Baltimore:U.S. Lacrosse National Headquarters,2005.

Burger

Troy Burger is an instructor of physicaleducation and athletic training and is thestrength and conditioning coach at Lime-stone College.

Burger

Molly Burger is an adjunct instructor inthe physical education department atLimestone College.

June 2006' Strength and Conditioning Journal

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