GW STRENGTH AND CONDITIONING LACROSSE WINTER WORKOUT PACKET 2011
GEORGE WASHINGTON UNIVERSITY STRENGTH & CONDITIONING The following manual includes the winter workout schedule and programs for the upcoming break. This training program has been designed with one purpose to help you become a better athlete! Dedication and intensity are necessary in our workouts to produce desired results. To get the full benefit, do not sacrifice intensity or effort in any exercise. The other essential part of our program is the need to perform each exercise with perfection. Perfection in our workouts is required for one goal: working towards being better than last year. The winter workouts are the foundation for your future athletic success. When you return from break, get ready to work. Each member of the team must step into the weight room with the intensity, desire, and passion to make themselves a better athlete. This program was not designed to spend excessive hours in the weight room. If done efficiently, all workouts can be completed in 1 hour or less. Functional strength movements, flexibility, conditioning and recovery times and have been built into the full program. This Winter Manual, when followed correctly, will bring you back from break physically ready to contribute to the success of your program. This program has been developed to give you a step-by-step winter strength and conditioning program to enhance your athletic ability. Find a way to get your workouts done, and do them to the best of your ability. If you have any questions about the winter program please feel free to contact me at any time. Have a great break! Sincerely, Brooke Robertson (c) 703-629-1029 brookea5@gwu.edu
GW WINTER BREAK December 2011 Sun Mon Tue Wed Thu Fri Sat 1 2 3 4 5 6 7 8 9 10 LAST DAY OF S&C CONDITION LIFT CONDITION LIFT 11 12 13 14 15 16 17 LIFT CONDITION LIFT CONDITION LIFT 18 19 20 21 22 23 24 LIFT CONDITION LIFT CONDITION LIFT 25 26 27 28 29 30 31 LIFT CONDITION LIFT CONDITION LIFT January 2012 Sun Mon Tue Wed Thu Fri Sat 1 2 3 4 5 6 7 LIFT CONDITION LIFT CONDITION LIFT 8 9 10 11 12 13 14 LIFT CONDITION LIFT CONDITION LIFT 15 16 17 18 19 20 21 1 st Day of Classes
Warm-Up Standing in place 5 reps each Knee Hugs Figure 4 / Shin Pulls Quad Stretch w/ Toe Touches Y Stretch Overhead w/ Straight Leg Hamstring Reach Back Lunge High Reach Alternating Lateral Lunges Worlds Greatest (elbow to instep, upper body rotate / rotate) *anything else you need to stretch
Reading Period / Finals Quick Workout Options even though you have a lot going on, make time to get these QUICK workouts in! DAY 1: Circuit - 30 seconds at each station; 15 seconds between; 5 x through 1 minute rest after each time through Jump Squats DB Upright Row - elbows high Full Sit-Ups Alternating Front Lunges Alternating Push-Up Position Row Alternating 1 Leg V-Ups Alternating Lateral Lunges Horizontal Pull-Ups (chest to bar) Rockie Sit-Ups (full sit up, hands behind head, rotate/rotate at top) PB or Machine Hamstring Curls Alternating Front / Lateral Raises Plate V-Twist Rotations Day 2: 500 work out - 50 reps of each of the following exercises CANNOT go on to next exercise until you get all 50 reps Take as much rest as you need, when you need it BUT the goal is to finish AS FAST AS YOU CAN! Pull-Ups BW Squats Push-Ups Burpies DB Bench Press Right Side Hip Lifts Left Side Hip Lifts Dips (bench dips if that's all you have) DB Curls Full Sit-ups
Reading Period / Finals Power Workout Day 1: Week 1 Week 2 Exercise Explosive Box Jumps x5 x5 (1 leg starts on box, other ground x5 x5 Push off, jump high!) x5 x5 Lateral Resistance Bounds x3e x3e Cable machine and waist belt x3e x3e x3e x3e Heavy BB RDL x8 x6 knees unlocked; keep back FLAT x8 x6 x8 x6 Depth Push-Ups on plates x10e x10e (push up w hands on plate - go low, x10e x10e into Normal push up w hands btwn platex10e x10e Heavy Landmine Power Rotations x5e x5e Use hips to start bar movement x5e x5e OR plate v-twist rotations x5e x5e Weight Vest Split Squat Jumps x5e x5e Heavy, over blue airex pad x5e x5e land in lunge position, switch feet in air x5e x5e Heavy MB Granny Tosses x5 x6 Squat down; throw as high as possible x5 x6 x5 x6 BB Speed Squats x8 x6 up down / fast as possible x8 x6 Light weight x8 x6 Heavy Push-Up Position DB Row x5e x5e x5e x5e x5e x5e Heavy Cable Core Rotations x10e x10e standing x10e x10e x10e x10e
GW Lacrosse Winter Break Program Name Day 1: Week 1 Week 2 Week 3 Week 4 Day 2: Week 1 Week 2 Week 3 Week 4 Exercise Exercise DB 1-Arm Snatch x5e x5e x4e x3e DB 1-Arm Push Press x5e x5e x4e x3e x5e x5e x4e x3e DB at shoulder; dip and punch up x5e x5e x4e x3e x5e x5e x4e x3e x5e x5e x4e x3e MB Granny Tosses x5 x5 x5 x5 Laying MB Throws x5 x5 x5 x5 Throw MB as high as you can; BIG JUMP each time x5 x5 x5 x5 Touch chest every rep; BIG throw, as high as youx5 x5 x5 x5 Let bounce, re-set each for each rep x5 x5 x5 x5 x5 x5 x5 x5 DB Box Step-ups (alternate) x5e x5e x5e x5e Side Bridge Hip Lifts x10e x10e x10e x10e Heel ON box, Drive thru heel, knee up at top x5e x5e x5e x5e x10e x10e x10e x10e x5e x5e x5e x5e CHALLENGE: raise top leg, at top of movement x10e x10e x10e x10e BB RDL x10 x8 x6 x4 Single Leg Box Squats x5e x5e x5e x5e Knees UNLOCKED; keep legs straight, back FLAx10 x8 x6 x4 ALL the way down to parrallel x5e x5e x5e x5e x10 x8 x6 x4 Challenge: How much weight can you hold x5e x5e x5e x5e Bench Press x10 x8 x6 x4 Incline DB Bench Press x10 x8 x6 x4 x10 x8 x6 x4 2 DBs; up and down together x10 x8 x6 x4 x10 x8 x6 x4 x10 x8 x6 x4 Alternating Laying Plate Toe Touches x10e x10e x10e x10e Plate V-Twist Rotations x10e x10e x10e x10e Keep legs straight; plate to shoelaces x10e x10e x10e x10e Touch plate to ground every rep x10e x10e x10e x10e Touch plate to 1 foot, then to other foot x10e x10e x10e x10e x10e x10e x10e x10e BB Back Squat x10 x8 x6 x4 Pull-ups or Pull-downs x6 x8 x10 x12 Core tight, sit LOW x10 x8 x6 x4 Any grip x6 x8 x10 x12 x10 x8 x6 x4 CHALLENGE: use weight belt x6 x8 x10 x12 Box Jumps x5 x5 x5 x5 1-Leg Bulgarian Squats x5e x5e x5e x5e 2 ft take off; 2 ft landing x5 x5 x5 x5 Make sure front knee doesn t go over toe x5e x5e x5e x5e CHALLENGE: Jump onto higher box! x5 x5 x5 x5 Sit low; keep chest up x5e x5e x5e x5e CB Power Sit-ups x10 x10 x10 x10 Laying Supermans x10 x10 x10 x10 Touch CB to ground behind head every rep x10 x10 x10 x10 Both arms and legs out straight x10 x10 x10 x10 Reach weight straight up at the top each time x10 x10 x10 x10 2 sec hold at the top each rep x10 x10 x10 x10 1-Arm Cable Machine Squat-to-Row x10e x8e x6e x4e 1-Arm DB Row x10e x8e x6e x4e Sit low; big row as you stand up x10e x8e x6e x4e BIG ROW every rep x10e x8e x6e x4e x10e x8e x6e x4e x10e x8e x6e x4e CB Back Lunge High Reach x10e x8e x6e x4e PB 2-Leg Hamstring Curls x6 x8 x10 x12 back lunge-weight heigh; feet together- weight lox10e x8e x6e x4e OR Hamstring Leg Curl Machine x6 x8 x10 x12 alternate each rep x10e x8e x6e x4e x6 x8 x10 x12 Front Plank Hold x1 min x1 min x1 min x1 min Alternating 1-Leg CB V-ups x10e x10e x10e x10e x1 min x1 min x1 min x1 min Keep both legs off the ground x10e x10e x10e x10e CHALLENGE: lift 1 leg, switch 1/2 way x1 min x1 min x1 min x1 min x10e x10e x10e x10e
GW STRENGTH AND CONDITIONG BODY WEIGHT WORKOUT Day 1: TOTAL BODY CIRCUIT x3 (times through) Jump Rope *as fast as possible 100 reps Alt. Front Lunges (hands behind head) *wear weight vest 25 each Alternating Front and Lateral Raises (w/ weights) *arms straight 25 each Full Sit-Ups (cross arms over chest) *forearms touch quads 50 Mountain Climbers (push up position; alt. knee to chest) 50 each Alt. Lateral Lunges (hands behind head) *wear weight vest 25 each Push-ups (on knees if needed to get good reps) 50 Bicycle Abs (hands behind head; op elbow to op knee) 50 each Quick Feet on bottom stair (on,on,off,off tempo) *as fast as possible 50 each Tricep Bench Dips (can use chair or coffee table) *down to 90 degrees 25 V-Twist Ab Rotations (with weight) legs off ground, rotate touch wt to ground 50 each Time:!!!!!Try to beat your time each time through circuit! Day 2: TOTAL BODY CIRCUIT x3 (times through) Squat Jumps (touch the ground between legs, jump as high as possible) *wear weight vest 30 seconds Bottom Stair Hand Walk Ups (push up position; walk hands up and down stair as fast as possi 30 seconds Stability Ball Crunch Reaches (arms straight up holding wts) *reach for the sky 30 seconds Jumping Jacks holding w/ weights 30 seconds Alternating Shoulder Presses (weights above head, lower one to shoulder and back up, switch30 seconds Stability Ball Side Crunches (feet against wall; hands behind head) 30 seconds Jump Rope 30 seconds Squats (Hands behind head, squat down low) *wear weight vest 30 seconds Alternating Hammer Curls (hold weights like you would a hammer) 30 seconds Y-Hold (laying on back make "Y" - feet off the ground hands back and wide behind head) 30 seconds Rest: 3:00 *Complete Circuit 1x through, Rest; Repeat (try and get as many reps as possible in 30 seconds!!)
WINTER BREAK CONDITIONING OPTIONS STAIRS: While on campus Georgetown Stairs Jog there for a warm-up / and jog back for a cool-down 20 Sprints up the stairs as fast as you can / jog down There is a pull-up bar at the bottom too When home stadium or bleachers TREADMILL: #1: 20 30 second on / 30 second jump off onto side-rails Change the incline for each rep: 1,3,5,7,9,9,7,5,3,1, Take a break, and then repeat: 1,3,5,7,9,9,7,5,3,1 (adjust speed accordingly) #2: 5 minute warm-up 20 15-second sprint / 45 second jump off onto side-rails 5 minute cool-down #3: 30-minute treadmill test how far can you go in 30 minutes? TRACK: #1: 20 100 meter sprints (straight-a-way) Sprint down, walk back Alternate lead foot
#2: Track Intervals 10 Sprint the corners, jog the straight-a-ways Sprint, jog, sprint, jog (1x around track) = 1 #3: How fast can you run 6 laps (mile and ½)? SWIMMING: #1: Swim laps 20 continuous (down and back = 1) #2: Sprint down and back / recovery = light swim down and back Do this continuous: 10 sprints down and back / 10 recovery laps down and back #3: Sprint down / recovery = stand and rest 20 sprints; give yourself enough rest, so each sprint can be full out BIKE: #1: 5 minute warm-up 20 20-second sprints / 40 seconds recovery (with as much resistance as you can handle! *on the minute, every minute, for 20 minutes 5 minute cool down #2: 30 minutes of 5 minute standing / 5 minute sitting (HEAVY RESISTANCE) #3: 30-minute bike test how far can you go in 30 minutes, and at what resistance?
CONDITIONING RECORDING SHEET Date What did you do Reps / time / details