FALL WORKOUT Enjoy the mixture of workouts below. There are 10 workouts to choose from and you can mix and match them as you see fit, according to the rules. This workout is to build – safely – your cardiovascular capacity and keep your body prepared to safely play lacrosse at practice and in games.
Each exercise has its benefits for your body and for your game, so make sure you keep rotating all 10 exercises through your 3 consecutive days.
RULES 1. YOU MUST DO 3 DAYS IN A ROW, TAKE 1 DAY OFF 2. YOU CANNOT DO ANY WORKOUT 2x IN THREE DAYS (no repeating in the same cycle) 3. YOU MUST DO A SPRINT/RUN/TRACK WORKOUT AT LEAST 1 OF THE DAYS 4. YOU MUST TRY EVERY EXERCISE 1x
1. LONG RUN 5 minutes stretching (major muscle groups) 50 minute run (pace should be <10 minute mile) 5 minutes stretching (major muscle groups) WAY TO CHALLENGE YOURSELF: DO NOT BRING YOUR iPOD
2. 15-14 RUN DIRECTIONS: You will run a specific route – 15 minutes, turnaround at the halfway mark and make it back in 14 minutes. 15 minute run (pace is <9:30 minute mile) 14 minute run (pace is <8:30 minute mile)
3. BODY WORK 100 walking lunges (you can do them in sets of 20) 100 push-ups (you can do them in sets of 10) 100 sit-ups (bent knees, hands behind head, come ALL THE WAY UP to knees – NO crunch)
4. BIKRAM YOGA 90 minutes of meditation, strengthening, balance work and stretching FIND A CLASS NEAR YOU: www.bikramyoga.com
5. 2 TIMED MILES @ TRACK 5 minute SLOW jog (pace is <11 minute mile) 1 mile TIMED (pace should be <8 minute mile) 3 minute WALKING REST 2 minute STRETCH 1 mile TIMED (pace should be <7:30 minute mile) 3 minute WALKING REST 2 minute STRETCH
6. 40 MINUTE POOL WORK OUT TREAD water for 36 minutes straight, without touching ground SWIM LAPS for 4 minutes
7. FARTLEK RUN 30 minutes TOTAL 2 minute WARM-UP (jogging – pace should be <11 minute mile) 4x (total of 12 minutes) 1 minute HARD (pace should be <8 minute mile) 2 minute EASY (pace should be <10 minute mile)
2x (total of 8 minutes) 2 minutes HARD (pace should be <8 minute mile) 2 minutes EASY (pace should be <10 minute mile)
2x (total of 6 minutes) 2 minute HARD (pace should be <8 minute mile) 1 minute EASY (pace should be <10 minute mile)
2 minute COOL DOWN (jogging – pace should be <11 minute mile)
8. CROSS-TRAINING - 60 minutes BIKE, ROLLER BLADE, FITNESS CLASS, etc. Intensity should be >65%
9. HILL WORKOUT Find a steep hill that is 100 yards long (about :22 seconds to run up it) 5 minute WARM-UP jog 10x - WALK UP HILL (FAST), RUN DOWN (FAST) 2 minute REST 10x – RUN UP HILL (FAST), WALK DOWN (FAST) 2 minute REST 5x – BACK PEDDLE UP HILL (FAST), WALK DOWN (FAST) 2 minute REST 5x – SKIP UP HILL (FAST), WALK DOWN (FAST) 5 minute STRETCHING
10. WALK N’ TALK – 40 minutes (requires a parent) WALK with a parent and TALK: COMMUNICATE and get your HEART RATE UP