August 3, 2008 E-MAIL PRINT

Build speed on the track

by Pete Asadourian/

(photo: Jonathan Ferrey/Getty Images)

(photo: Jonathan Ferrey/Getty Images)

Variation in training is very important when trying to get the most out of offseason workouts. Lacrosse is a physically demanding sport that requires explosive power off the start as well as endurance. In past articles I have talked about developing strength in the weight room and how it relates to lacrosse. This month I am going to discuss the importance of incorporating track workouts into your routine.

Training on the track builds up your power, speed and endurance. It is also a great way to increase your fast-twitch muscle fibers. Visualize for a moment the movements of the game: You start and stop and you have to accelerate quickly to beat your opponent to a certain spot. Track workouts can add the speed dimension to your training program that will make you a more explosive athlete.

A typical offseason training program for a lacrosse player would consist of five days of workouts per week. Working out, however, does not mean just going to the gym and lifting weights. Rather, it focuses on the combination of strength, agility, speed, balance, flexibility, core conditioning and endurance. A well-balanced training program will contain all of these components.

So, how do we incorporate these components into the training program? Here’s an example of how I schedule an athlete’s workout on a typical offseason week.

Monday is a power day that will include explosive Olympic lifts and cardiovascular training (biking, running) for 20 to 30 minutes. Tuesday consists of more functional lifts (balance, stability, core exercises, etc.). Wednesday is a track day, and the primary focus will be on speed and endurance. Thursday consists of functional lifts (different from Tuesday’s), agility training and core conditioning. Friday or Saturday features additional cardiovascular training and some light lifts that improve balance and stabilization.

Every day, we incorporate flexibility training before, during and after the workout. I also encourage athletes to do some light stretching on their off days. And we never work the same muscle group two days in a row. We allow a minimum of 48 hours rest and recovery for each muscle group.
The key to any sport-specific training program is variation. Without variation, athletes can get burned out and their bodies will adapt to their workouts quickly, which can lead to a plateau. Constantly changing up your training will force your body to continually adapt and therefore continue to improve.
I have listed a track workout that will help build speed, power and endurance. This should be done in combination with your weight training, 1 to 2 times per week.

TRACK WORKOUT:

Warmup
? Two laps at 65 percent
? Dynamic warmup — High knees, butt kicks, cariocas, side shuffles, lunges
? Leg swings — Standing straight up, swing your leg in a controlled motion back and forth, repeat 12 times on each leg. You should feel a stretch in your hamstrings and hip flexors.

Workout
? Fartleks — Begin at the start line. Jog the turns and sprint the straightaways. Rest for two minutes between each set and repeat three times.
? 200-meter run — Start at the 200 mark (most tracks are marked), finish at the start/finish line. Rest two minutes between each run, repeat three times.
? 100-meter sprint — Sprint the full straightaway on one side of the track. Rest 1½ minutes between each run, repeat four times.
? 20-meter sprint — Do a total of six sprints, concentrating on an explosive fast start and driving your arms as you take off. Lead with your left foot on the first three and your right foot on your last three. Rest for 20 seconds between each sprint.

Cooldown
? One lap at 50 percent
? Static stretch

Pete Asadourian is the founder/owner of Future Fitness Sport Specific Training in Cromwell, Conn.

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