Professional fitness trainer Greg Howard has designed a proven training program aimed at conditioning athletes to be above game shape. “Fourth quarter” athletes control the tempo of the game and the game doesn’t control them. Come crunch time, they’re a step ahead of the competition and still playing at the top of their game.
In this week’s player development feature, Howard heads to the weight room to reveal several key weight training exercises to build strength and endurance. By supersetting workouts, athletes can really build their explosiveness and get in some great cardio as well.
In our weight training series this week, we’re working specifically on supersetting our reps. In other words, go from one exercise directly to another and continue on with your workout.
Let’s start out with squats. While some trainers prefer three sets, aim for four. Start with 15 straight squats. Keep your head up and maintain good form. Don’t bend the back.
After racking that squat weight, you will move right into 15 reps with box jumps. With this exercise, you’ll be jumping up and down from a stool or chair. Maintain good form and make it easy coming off and on. Explode up and get to the top of the platform.
When finished, take a few deep breaths and go right back into your second round of squats. Drop it down to 10 reps this time. This is where your legs begin to feel fatigued and you need to push through. Now with the new round of box jumps, you will really feel fatigued. You must work hard at it. Go for 10 reps here. You can then finish with 8 and 5 reps before moving on.
When combined, you’re getting a 100 percent leg workout, increasing your explosiveness, and getting in a cardio workout by supersetting them together. These workouts really improve that first explosive step.
For the shoulder press and dumbbell front press combined, we like to go four sets total. Start with 10 shoulder press reps and then move into 20 dumbbell front presses. On the should press, make sure the bar gets no lower than the chin. Work on developing the front deltoids. Keep a strong back and your core tight.
Next, go right into a stationary front press. One arm at a time, press the dumbbells high into the air. When finished with your set, go right back into the shoulder press after a 5-10 second breather. Aim for another 10 reps on the second time. Shoot for 20-25 seconds of rest and be sure to keep up your breathing techniques learned from our first outdoor exercise feature.
The previous clips can be seen on Championship Productions’ DVD “Training the Fourth Quarter Athlete” with Greg Howard. To check out additional training and performance enhancement videos, click here.
Renowned trainer Greg Howard has developed a proven training program to take athletes above game shape. This way, players control the tempo of the game and the game doesn’t control them. Once crunch time rolls around, they’re a step ahead of the competition and still playing at the top of their game.
In this week’s player development feature, Howard provides a pair of indoor workouts designed to give athletes that fourth quarter edge. With the winter season forcing many players indoors to practice or work out, these exercises are perfect for any school sports facility or gymnasium. Many of the workouts can also incorporate stick handling, passing, and other lacrosse fundamentals.
Set-Up: The T Drill has four cones involved. Three cones are placed out in front about 15 feet and played in the center, right and left — all about 15 yards apart. There’s also one cone at the start. The cones together form a T.
Drill Breakdown: Players will take off in a dead sprint, round the middle cone, cut left and around the far left cone, figure eight around the middle cone, sprint to the right cone, back to the middle cone, before cutting and then sprinting back to the beginning as fast as possible.
We do these in five-set formats. In this particular video segment, the player will run through a double set. We’ll also introduce a ball, but it doesn’t matter what sport you play. Lacrosse players can use their stick and a ball and work on cradling and stick handling. When implementing a ball or stick, it’s the perfect drill to work on hand-eye coordination.
Players should start again immediately after each repetition. Once complete, rest for about 30 seconds and really focus on your breathing Depending on your athletes and their ages, you can mix the sets up however you choose.
Overview: This highly-effective drill is a combination of quick feet, sprint work, and bleacher work. It really works on the conditioning of the legs, plus breathing. The workout is usually conducted in a 10-set format (so players go 10 straight times), but it may depend on the athletes you are working with. Meanwhile, sprints are at a 15-20 foot length.
Drill Breakdown: Player goes back and forth with “quick feet” between spaced out cones. Hands are always moving. Quick feet is followed by two sprints. Next, players immediately sprint up and down the bleachers four times before jogging back and getting ready to start workout again.
Note: This workout is a great way for lacrosse players during the winter months to work in your high school gym and improve your speed, agility, conditioning, and legs. These exercises can be done in season and out of season, too.
The previous clips can be seen on Championship Productions’ DVD “Training the Fourth Quarter Athlete” with Greg Howard. To check out more training and player development DVDs, be sure to visit our video library.