A lacrosse weight training workout should aim to increase the strength and explosive power of the player. These two attributes, coupled with the conditioning that the player should have undergone before beginning weight training, will allow for a lean body and appropriate strength. Here is a lacrosse weight training workout that one can start off with to begin their strengthening process:
- Bench press. The bench press is one of the more universally accepted arm and pectoral workouts used in sports. This is a great lacrosse weight training workout because it is a compound workout that targets multiple muscle groups at a time, depending on your grip of the bar.
- Dips. Dips are a supplement to the bench press and any other major pectoral/triceps workout that you perform. Dips primarily target the triceps and further develop them. This exercise can be used in order to increase your bench pressing capabilities which will in-turn benefit your strength.
- Parallel squats. Parallel squats are basic squats in which you squat down with a barbell on your back. The squats are especially important to lacrosse because it conditions your legs for sprinting and running. Squats target and strengthen the quadriceps, hamstrings and glutes which will improve your performance and lactate resistance during a match. Squats are an important lacrosse weight training workout because they strengthen and empower the legs while also building lactate resistance.
- Walking lunges. Lunges should ideally be performed with either dumbbells in your hands or a barbell on your back. With this workout, you take long steps in which one knee touches the floor and the other leg forms a right angle between the thigh and calf. This exercise strengthens the hamstrings and glutes, which further strengthens the legs.
- Toe raises. Toe raises strengthen primarily the calf muscles. With toe raises, you must hold either a dumbbell in each hand or a barbell on your back in order to increase the intensity of the exercise. Toe raises are an isolation exercise, so you should aim for at least ten repetitions in order to condition your calves effectively.
- Power clean. The power clean is a full body workout that increases the explosive power of the player. However, this exercise may prove to be too advanced of an exercise maneuver for some of the newer lacrosse players. Execution is extremely important with the power clean, especially at heavier weights. While this exercise is important for improving your explosive power, you should be careful not to rush your progression. This is an important lacrosse weight training workout because explosive power is necessary for a contact sport such as lacrosse.
- Shoulder press. The shoulder press targets, clearly, the shoulder muscles. This is an isolation exercise that should only be used to supplement the more important compound exercises such as the power clean and pull-up. With isolation exercises, you should aim to perform around ten repetitions for three sets. This ensures that you are building upon your muscular endurance, lactate resistance, and strength. Lower repetitions and lifting a higher weight means that you are lifting to achieve hypertrophy, which will increase your muscle mass. This may be beneficial to body builders, but it is less beneficial for lacrosse players.
- Romanian Deadlift. The Romanian deadlift strengthens the lower back muscles primarily while also benefiting the glutes and leg muscles secondarily. The deadlift is a great lacrosse weight training workout because it is a compound exercise that will give much of your lower body a workout. Full body conditioning is necessary for success in lacrosse, because your whole body needs to be conditioned for any offense that you may encounter.
- Wide-grip pull-ups. Pull-ups in general are an efficient body weight exercise that targets the upper back muscles. This is probably one of the most effective upper back workouts you can do, which is why this is included in the workout routines of many contact sports.
- Lateral Pull-down. The lateral pull down is a great way to supplement a proper back exercise such as the deadlift or pull-up. This exercise will improve your posture and breathing, which is ideal for athletes.
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