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The Ultimate Guide to Weight Training for Lacrosse

The Ultimate Guide to Weight Training for Lacrosse

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The Ultimate Guide to Weight Training for Lacrosse

214 pagine
1 ora
Oct 1, 2011


The Ultimate Guide to Weight Training for Lacrosse is the most comprehensive and up-to-date lacrosse-specific training guide in the world today. It contains descriptions and photographs of nearly 100 of the most effective weight training, flexibility, and abdominal exercises used by athletes worldwide. This book features year-round lacrosse-specific weight-training programs guaranteed to improve your performance and get you results.

No other lacrosse book to date has been so well designed, so easy to use, and so committed to weight training. This book will have players increasing strength, speed, and flexibility resulting in harder checks, more accurate shots, and the ability power past defenders all game long. From the opening face-off you will be able to dominate the game like never before and maintain your intensity until the final whistle.

Both beginners and advanced athletes and weight trainers can follow this book and utilize its programs. From recreational to professional, thousands of athletes all over the world are already benefiting from this book and its techniques, and now you can too!
Oct 1, 2011

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The Ultimate Guide to Weight Training for Lacrosse - Rob Price


Ultimate Guide to





second edition

Prior to beginning any exercise program, you must consult with your physician. You must also consult your physician before increasing the intensity of your training.

Any application of the recommended material in this book is at the sole risk of the reader, and at the reader’s discretion. Responsibility of any injuries or other negative effects resulting from the application of any of the information provided within this book is expressly disclaimed.

Published by Price World Publishing

1300 W. Belmont Ave, Suite 20g

Chicago, IL 60657

Copyright © 2005 by Robert G. Price CPT.

All rights reserved. Neither this book, nor any parts within it may be sold or

reproduced in any form without permission.

Book design by Jocelyn H. Hermozada

Cover design by Alexandru Dan Georgescu

Interior photographs by Marc Gollub

Editing by Barb GreenbergEditing and proofreading by Maryanne Haselow-Dulin

Printing by Express Media

Second Edition, 2005

ISBN: 978-1-936910-89-2

10 9 8 7 6 5 4 3 2


Ultimate Guide to





second edition

Robert G. Price CPT


Part I



Off-Season Training

Preseason Training

In-Season Training

Speed and Agility Training for Lacrosse

Protein: How Much Is Enough?

Post-Workout Recovery: A Must for Athletes

Part II


Warming Up

Cooling Down



Proper Form

Proper Breathing

Part III


Substituting Similar Exercises

Chest Exercises

Back (Lats) Exercises

Shoulders Exercises

Triceps Exercises

Biceps/Forearms Exercises

Legs Exercises

Part IV


Perfecting Your Technique

Estimating Your One-Rep Max

The Different Folks, Different Strokes Principle

Overtraining and Staleness

The Declaration of Variation

Muscle Fibers

Training Techniques

When to Increase

Safety Reminders

Record Keeping

Test Yourself


Part V


Endurance/Stamina/Fat-burning Programs

General Fitness/Power Programs

Strength Programs

Part I




With Weight






By opening The Ultimate Guide to Weight Training for Lacrosse, you have taken your first step towards achieving your athletic potential. This book is loaded with the most up-to-date sports weight training information and features a year-round lacrosse-specific weight-training program. Upon completion of the text, you will know how to properly, safely, and effectively perform over 80 exercises and you will be ready to begin your training.

The true importance of this book lies in the lacrosse-specific programs found later in this section. They were created for one reason and one reason only; to improve your lacrosse-playing potential. They do this by increasing your strength, explosion, power, and flexibility in the parts of your body that are most important for lacrosse. Each program has been synergistically created to supply you with the advantage you will need to beat out your teammates and outperform your opponents. By following the programs, you will build your muscles with size and strength as well as explosion, power, and agility. When the season begins, you will be physically prepared and mentally ready to compete at the highest of your potential. This book also includes 54 separate four-week weight-training programs to provide you with a near unlimited supply of expert-developed weight-training programs.

The off-season program is set up as a two-day split, four days per week, which means you train all of your muscle groups over the course of two training seasons followed by a rest day. The off-season is when you will build your foundation of strength and power. The preseason routine is designed to further enhance your physical abilities, enabling you to peak with strength and power at the onset of the season. And lastly, the in-season program is designed for the maintenance of your off-season gains without the risk of overtraining.

This book does not teach you how to play lacrosse. It does not show you the best strategies to win a game, nor does it give you any tips to improve your specific skills. This book does, however, provide you with the best methods, programs, and strategies available to physically improve your body and maximize your lacrosse-playing potential.

Before you begin every weight training session, this book recommends that you perform at least five minutes of abdominal work to warm yourself up and to train your mid-section.


The off-season is the time in any sport to build up your muscles, become stronger, and more powerful. The off-season program consists of four different four-week routines cycled together to build both absolute strength and explosive power. The first and third routines are designed for you to put on size and strength while the second and fourth programs are designed for power and explosion.

Variation is one of the keys to a great workout program. The most important reason to vary your routines is so you can continue making progress and gains. Your body will eventually adapt to any routine it’s on, so it is very important to change routines once your gains have stopped and your strength has peaked. Four weeks is the most effective time period to follow any one routine. For more information on the importance of variation to weight training, see the The Declaration of Variation on page 102.

It cannot be stressed enough that during the off-season, you must supplement your weight-training activities with some sort of lacrosse-specific activities to keep your body in proper shape. You must continue to practice your skills throughout the off-season to help keep your body loose and ready to compete during the next season.


The stronger the vital areas of your body are, the better off you will be. Although some muscles are more important than others, every muscle in your body needs to be well trained.

Compound Exercises:Each program contains many compound exercises, that is, an exercise (such as squats, bench presses, and lat pull downs) that trains two or more muscle groups. Most exercise and strength-training experts agree that compound exercises are the most effi

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