D.I.G. DIGNITY INTEGRITY GRACE

Transcription

1 D.I.G. DIGNITY INTEGRITY GRACE Winter Break Workouts Lacrosse

2 D.I.G. - Dignity= self-respect Every one of you is great in your own way. Don t ever let anyone take that pride or self-respect away from you. - Integrity= the quality of being honest In order for you to become great you must be first and foremost honest with yourself. This means always give what you do your best effort, if you don t then later in life you will have regrets. Being a student athlete is a one-time shot. - Grace (two definitions) First- a way of moving that is smooth and attractive and that is not stiff or awkward. i. Practice, practice, practice This helps us hone in on our skills on the field and in the weight room. The more control we demonstrate during our movements, the easier they will look and the more efficient and effective we will move on the field and in the weight room. Second- a controlled, polite, and pleasant way of behaving. i. Don t bring a bad attitude onto the field or in the weight room. People listen to and follow others who are positive and have a pleasant personality.

3 Why you should complete these workouts: Training Residuals Here is a table listing how long it takes to detrain some of the different components of strength and conditioning. The higher trained the individual the quicker detraining can occur. I would say that most college athletes are intermediate so these numbers should be relatively accurate. Training Residuals (detraining) Table by Vladamir Ischurin but was not in English so Nick Winkleman translated it Adaptive Quality Detraining Description Aerobic system (long distance cardio) Anaerobic System ( M Sprints) 30± 5 days mitochondrial density capillary density aerobic enzymes glycogen storage 18± 5 days anaerobic enzymes H+ buffering Glycogen storage Maximal Strength 30± 5 days Neural mechanisms Myofibrillar density fast twitch Strength/ Muscular Endurance Maximal Speed and Power 15± 5 days myofibrillar density slow twtich aerobic/anaerobic enzymes lac9c acid tolerance 5 ± 3 days Motor control neuromuscular function phosphocrea9ne storage This means that you will start detraining (i.e., losing your strength, power, speed, etc ) unless you perform a certain type of adaptive quality listed above. So while we obviously don t want to lose what we have gained, we also should be concerned with bettering ourselves.

4 What you need to complete the workouts 1. Print out this packet 2. Print out of your current maxes that we ed to you 3. Drive and determination to be successful 4. Accountability 5. Belief that you can always better yourself Keys to making the most out of this workout: 1. Be explosive in all movements a. slow on the way down and fast on the way up 2. Ask Jake questions if you don t have the means (i.e., equipment or injury) to complete a certain lift. His cell is and his is bbehara@stetson.edu 3. Find a workout partner to spot you (i.e., bench and squat). 4. Have fun and show everyone else in the gym how badass Stetson Lacrosse is!!!

5 Warm Up Protocols for Lifting 1. Dynamic Stretch Routine (10 yards each) a. Greatest Stretch in the World b. Reach and Swoop (5 reps) c. Glute Stretch to Lateral Lunge d. Knee-hug to -Reverse Lunge (hands up high) e. Quad-Pull to Lunge w/ twist f. Close the Gate g. Close the Gate Skip h. Open the Gate i. Open the Gate Skip j. Straight Leg Kick k. Straight leg Skips 2. Bridge Series or Hip Series (pick one each day) a. Bridge series on bench i. Legs Straight x 10 ii. Hips and Knees Bent x 10 iii. Single Leg Straight x 6 L/R iv. Single Leg Bent x 6 L/R b. Hip Series i. Fire hydrants x 10 R/L ii. Hip circles forward x 10 R/L iii. Hip circles backwards x 10 R/L iv. Knee to armpit x 10 R/L v. Straight leg lateral raise x 10 R/L 3. Core Activation (pick a different one each day) a. Dead Bugs 2 x 20 (3 sec each rep) add weight if wanted b. Front Plank 3 x 1 minute c. Banded Vertical Press 2 x 10 d. Paloff Press w/ Red band 2 x 10 R/L e. 4. Breathing Mechanics a. 5 reps no bar b. 5 squats w/ bar

6 Post Workout Mobility 1. Lax ball T-spine 3 x 10 (three different spots in between the scapula and the T-spine 2. Lax ball glutes (1 min each glute) 3. Roll Triceps and forearms on barbell (10 reps each) 4. Super front rack w/ band 5 reps x 5 sec R/L 5. Elevated Hamstring stretch (6 sec/relax/20sec/relax/20sec) R/L 6. Elevated Piriformis Stretch (6 sec/relax/20sec/relax/20sec) R/L 7. Couch Stretch (6 sec/relax/20sec/relax/20sec) R/L Abbreviations and meanings: RPE = rating of perceived exertion (Scale of 1 through 10) 1=extremely light, 3= fairly light 5=moderately heavy, 8=fairly heavy, 10=cannot do any more reps than prescribed ME= max effort (i.e., as hard as you can go) EA= each arm EL= each leg R/L= set each side General tips: - If your gym does not allow Olympic movements (e.g., clean, push press, push jerk) then substitute box jumps, MB overhead tosses, MB chest passes, MB Jerks/push presses, etc - If you can t complete all the pull ups or do not have bands to help then change to jump pull ups and slowly lower yourself (3-5 sec) -

7 WEEK 1 DAY 1 (Monday) Hang Clean 5/6/6/4/4 60% 65% 67.5% 70% 72.5% Tuck Jumps (ME) 4 x 3 x x x x Pause Squat 5/8/5/5/5 50% 60% 70% 70% 70% DB Bench 3 x 12 RPE=8 DB Row 3 x 10 EA RPE=8 RDL 3 x 12 RM DB Lateral Lunge 3 x 5 EL RPE=8 WEEK 1 DAY 2 (Wednesday) Push Press 5/5/5/4/4 RPE=3 RPE=7 RPE=8 RPE=8 RPE=9 OH MB Slam 4 x 4 x x x x Box Squat or Back Squat 5/6/4/4/4 50% 70% 75% 77.5% 80% Bench Press 3 x 12 RPE=9 Pull ups 3 x 10 SL RDL 3 x 12 RPE= 9 BB Lunge 3 x 5 EL RPE=9 WEEK 1 DAY 3 (Friday) Hang Snatch Pull 5/5/4/4/4 RPE=4 RPE=7 RPE=8 RPE=8 RPE=9 MB Side Toss 4 x 4 x x x x Front Squat 5/8/6/6/6 RPE=3 40% 45% 50% 50% Z-Press 3 x 12 RPE =7 Inverted Row 3 x 10 Leg Curl (Machine) 3 x 12 RPE= 7 Spider Lunge W/ MB 3 sets

8 WEEK 2 DAY 4 (Monday) Hang Clean 5/5/5/4/3 60% 65% 67.5% 70% 72.5% Tuck Jumps (ME) 4 x 4 x x x x Pause Squat 5/7/4/4/4 50% 60% 72.5% 72.5% 72.5% DB Bench 3 x 10 RPE=8 DB Row 3 x 8 EA RPE=8 RDL 3 x 10 RM DB Lateral Lunge 3 x 6 EL RPE=8 WEEK 2 DAY 5 (Wednesday) Push Press 5/5/4/4/3 RPE=3 RPE=7 RPE=8 RPE=8 RPE=9 OH MB Slam 4 x 5 x x x x Box Squat or Back Squat 5/6/4/3/3 50% 70% 77.5% 80% 82.5% Bench Press (spotter) 3 x 10 RPE=9 Pull ups 3 x 8 SL RDL 3 x 10 RPE= 9 BB Lunge 3 x 6 EL RPE=9 WEEK 2 DAY 6 (Friday) Hang Snatch Pull 5/5/4/4/4 RPE=4 RPE=7 RPE=8 RPE=8 RPE=9 MB Side Toss 4 x 5 x x x x Front Squat 5/7/5/5/5 RPE=3 42.5% 47.5% 50% 52.5% Z-Press 3 x 10 RPE =7 Inverted Row 3 x 11 Leg Curl (Machine) 3 x 10 RPE= 7 Spider Lunge W/ MB 4 sets RPE =7

9 WEEK 3 DAY 7 (Monday) Hang Clean 5/4/4/3/3 60% 67.5% 70% 72.5% 75% Broad Jumps 4 x 5 x x x x Pause Squat (2 sec) 5/7/3/3/3 50% 65% 75% 75% 75% Alt DB Press 3 x 8 RPE=8 BB Bent Over Row 3 x 10 RPE=8 GHD/Leg Curl 3 x 8 RPE=8 DB Lateral Lunge 3 x 6 EL RPE=8 WEEK 3 DAY 8 (Wednesday) Push Jerk 5/5/4/4/3 RPE=3 RPE=7 RPE=8 RPE=8 RPE=9 Single Leg Hops (forward) 4 x 6 x x x x Back Squat or Back Squat 5/6/4/3/3 60% 75% 80% 82.5% 85% Incline Press (spotter) 3 x 10 RPE=9 Neutral Grip Pull-Ups 3 x 10 PB Hamstring Curl 3 x 10 RPE= 9 Split Squat 3 x 5 EL RPE=9 WEEK 3 DAY 9 (Friday) Hang Snatch Pull 5/4/3/3/3 RPE=4 RPE=7 RPE=8 RPE=8 RPE=9 MB Side Toss 4 x 6 x x x x Front Squat 5/6/5/5/5 RPE=3 42.5% 47.5% 52.5% 55% DB Shoulder Press 3 x 12 RPE =7 Low Row 3 x 10 Triple Threat 3 x 10 RPE= 7 Spider Lunge W/ MB 5 sets RPE =7

10 WEEK 4 DAY 10 (Monday) Hang Clean 5/4/4/3/3 60% 70% 72.5% 75% 77.5% Tuck Jumps (ME) 4 x 5 x x x x Pause Squat (2 sec) 5/7/3/2/2 50% 65% 75% 77.5% 77.5% Alt DB Press 3 x 8 RPE=8 BB Bent Over Row 3 x 8 RPE=9 GHD/Leg Curl 3 x 6 RPE=9 DB Lateral Lunge 3 x 6 EL RPE=9 WEEK 4 DAY 11 (Wednesday) Push Jerk 5/5/4/4/3 RPE=3 RPE=8 RPE=9 RPE=9 RPE=10 Single Leg Hops (forward) 4 x 6 x x x x Back Squat 4/5/3/3/3 60% 75% 80% 82.5% 85% Incline Press (spotter) 3 x 8 RPE=9 Neutral Grip Pull-Ups 3 x 8 PB Hamstring Curl 3 x 8 RPE= 9 Split Squat 3 x 5 EL RPE=9 WEEK 4 DAY 12 (Friday) Hang Snatch Pull 5/4/3/3/3 RPE=4 RPE=8 RPE=9 RPE=10 RPE=10 MB Side Toss 4 x 6 x x x x Front Squat 5/6/5/5/5 RPE=3 45% 50% 55% 57.5% DB Shoulder Press 3 x 10 RPE =8 Low Row 3 x 8 RPE = 8 Triple Threat 3 x 10 RPE= 8 Spider Lunge W/ MB 5 sets RPE =8

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