January 3, 2009 E-MAIL PRINT

Make time for endurance

by Pete Asadourian/

Biking can be a good exercise to improve your endurance. (photo: Quinn Rooney/Getty Images)

Biking can be a good exercise to improve your endurance. (photo: Quinn Rooney/Getty Images)

With lacrosse season right around the corner, now is the perfect time to start your preseason conditioning program. Lacrosse is a fast-paced game that requires a great deal of cutting, stop-and-go movements, and quick, explosive movements. Preseason conditioning programs allow athletes to prepare their bodies to be in the best physical condition before the season begins. Preseason conditioning programs also prepare athletes’ bodies for the physical demands of the season, therefore preventing injuries.

We all know that during those first couple of days of practice, everyone is going to find out who has put in the time during the offseason. Coming into camp in shape and focused will give you an advantage over players who didn’t put in the time. Lacrosse is a demanding sport that requires a great deal of speed, strength and agility to succeed. That’s why it is so important to train in the offseason.

Having a well-balanced strength and conditioning program is key to a successful offseason. One area that is often ignored is endurance training. If you have not started this yet, it is time to start. Endurance training should be done in conjunction with your training program. If this area is ignored, it will certainly hinder your performance. Endurance training helps your stamina out on the field and will help maintain your strength during competition.

There are two ways I train for endurance. One is muscular and the other is cardiovascular. Muscular endurance training is done by increasing your repetitions with your lifts and lowering your sets (12-15 reps or 2-3 timed sets). I usually won’t start training this way until six weeks from the start of the season. But I will add a high-muscular-endurance workout to my routine two to three times per month.

Cardiovascular endurance training is done at least four times per week. Any aerobic or anaerobic training would fall under this category. Training consists of sprint work on one day and a long bike ride or run on another day. Mixing up your days is important in order for your body to stay fresh and ready for the season.

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

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