Basic and Minimal Voluntary Supplemental Preseason Training Program
Mondays, Wednesdays, Fridays (#12 Every Day!)
Check with your family doctor before beginning this or any exercise program. If you have pain or discomfort, stop immediately and seek medical attention. During the resistance training portion of this program (numbers 3-11), perform three sets of 10 repetitions for 10-12 weeks before changing activities. Begin with very light weight and increase as needed until the last few repetitions of the last set are difficult to complete. Maintain good posture and form while controlling the weight for three seconds up and three seconds down. Breathe out on the exertion portion of the exercise. Perform the activities in order since I set them up in oppositional (i.e. push/pull) muscle groups.
Activity #1: Mondays, Wednesdays, Fridays Jog for 10-minutes without stopping into active/dynamic stretching 5 minutes. After workouts, perform static stretch routine.
After the 10-minute jog on Mondays perform four 100-yard maximum-effort sprints. Walk back to beginning point and repeat with little recovery between efforts. Add one sprint per week until you are able to complete 10 all-out sprints after seven weeks. Repeat every Monday.
On Wednesdays, increase the 10-minute jog by five minutes each week until you reach a maximum duration of 60-minutes of non-stop jogging in ten weeks. Maintain this 60-minute duration every Wednesday until the season begins. Use a perceived exertion scale of 0-10 where you sustain approximately a 7. You should be able to say four or five words before inhaling. Wear an mp3 player and listen at low volumes to your favorite music as to not damage hearing and so you may hear potentially dangerous situations such as traffic, dogs, fire alarms etc.
After the 10-minute jog on Fridays, run six 50-yard sprints as fast as possible with little recovery between. Add one sprint every week until reaching 12 sprints after week seven. Repeat every Friday.
Activity #2: M, W, F Five minutes of abdominal exercises at http://www.youtube.com/watch?v=v6t0V-kEbp0
Activity #3: M, W, F Toe-raise at http://www.youtube.com/watch?v=_X0G_17zZh0
Activity #4: M, W, F Squats at http://www.youtube.com/watch?NR=1&feature=endscreen&v=GEkftZ-wKHE
Activity #5: M, W, F Lunges at http://www.youtube.com/watch?v=DmWf3vDaEuk&feature=BFa&list=SPBB63F6C8FDDF416B&lf=list_related
Activity #6: M, W, F Bench Press (Have a friend spot you. Do not put collars on bar to hold weights on) at http://www.youtube.com/watch?v=x4x-fzyrh9Y
Activity #7: M, W, F Pull-ups at http://www.youtube.com/watch?v=uudiF2_BGgk&feature=endscreen&NR=1
Activity #8: M, W, F Standing Barbell or Dumbbell Press at http://www.youtube.com/watch?v=8gVEdhS5AEs
Activity #9: M, W, F Rowing at http://www.youtube.com/watch?v=uaw-Up9Fkcg
Activity #10: M, W, F Bicep Curls at http://www.youtube.com/watch?v=uO_CNYidOw0
Activity #11: M, W, F Triceps Extension at http://www.youtube.com/watch?v=nRiJVZDpdL0&feature=related
Activity #12: Every Day! Touch a lacrosse ball every day by scooping, cradling, shooting, and playing catch with a friend who plays lacrosse. If you don’t have anyone to play lacrosse catch with, have someone use a baseball glove while you use your stick. Another option is to find a wall and play off-the-wall. Add speed as you improve. Practice spin moves and sprinting while you cradle.
Contact Coach Kile if you experience extreme fatigue, mood changes, rapid weight loss, continued headaches, soreness that will not abate and/or are having difficulty sleeping. Usually, the first sign of an immune system breakdown/overtraining is a sore throat. Decrease training volume, frequency, and duration if you suspect you are overtraining. Once your symptoms subside, gradually increase training volume, intensity, and frequency. Make sure to get at least eight hours of uninterrupted sleep every night. Eat a balanced diet that includes proteins, carbohydrates, fats, vitamins and minerals. Drink water! Use proper equipment including footwear specific to workout, clothing specific to temperature, and supportive undergarments.