The question keeps coming up regarding the “best” strength and conditioning program to do in the off and into pre-season. The answer is anything but “one size fits all” — it should be specific to each athlete. With that said, it’s kinda hard to be specific with a team of 45 athletes. In the following weeks I’ll be posting how to work a team of 45 while being specific to their needs.
There are many general guidelines and programs you could do to prepare. Bellow is a HS lacrosse player getting her strength and conditioning done on the field during this workout.
KG
The workout went something like this:
- sprint 50 yds
- 20 swings
- 5 pull ups
- 10 push ups (single leg)
- 20 swings
We did 6 rounds of this workout that day. This worked for her (for that specific day)…it doesn’t mean this is the best thing to do all summer. In fact, it would be horrible to do this 3 times per week. If that’s all we did, she’d get fit, but as you’ll see with the reports and posts that will be coming up, there is way more to Strength and Conditioning than just getting fit — stay tuned!
Some days while doing “on the field work” we’d have a goal of more sprints or more of a lift with conditioning at the end…again, whatever she needed for the day.
More about strength, conditioning and how to put it into a plan that works for you in an upcoming REPORT that will be out later this month. Make sure to check back for this!!!
Other days we’d lift only. Some days consisted of speed work, others were conditioning where she’d do 100’s for time (20 sec up, 40 back, repeat). And some days were unscheduled RECOVERY days…because she needed it.
Check back frequently –
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{ 2 comments… read them below or add one }
Jeff,
Great article. Its amazing to watch trainers put everyone on the same program, or just pick exercises out of a book and then say they have created a specific program. In the limited time that I have been doing this, I have yet to meet a coach or “personal trainer” that has asked their athletes or clients:
Have you ever been injured?
What were you doing that caused the injury?
What have you done in the past?
What is coming up in the future that you have to be ready for?
I have also yet to hear a trainer or coach tell their athlete or client that they are going to correct their form and to strengthen specifically where their weak points are.
This is unfortunate for the people that get trained by these people because they do not get what they truely need. Every body is a fingerprint and is unique, it should not be treated as if it was the same as someone elses body. The result of training everyone the same and just trying to overload our athletes is more injuries will occur and the old ones will never go away. Believe it or not, you CAN OVER TRAIN someone.
We ask our athletes and clients to give us 100% and they should expect us to give them 110% and to do everything we can for them.
Good article
Well said mate! I read something Gray Cook wrote in an article some time ago and he said, “that’s like stacking fitness on top of dysfunction” — so true.