[bigDman]

I play lacrosse and i wrestle... right now i am really looking to put on mass, and get faster

heres what i came up with so far to do that... Keep in mind im an athlete not a bodybuilder so when you give advice please keep that in mind. I know this is a bodybuilding site, but im sure some of you are athlets/ ex athletes that could help me out

I am on a modfied Westside for skinny bastards... Any help given would be great

Monday
Sprit work
Warmup
5 10 meter sprints 1 minute rest between reps
5 30 meter sprints 2 minute rest between reps
5 pro aglity 1 minute rest beween reps
5 20 meter shuffle 2 minute rest beween reps
5 dot drill 1 minute rest between reps

Tuesday
Max Effort Upper Body
Bench press work up to a max set of 3-5 reps ( changes every 4 weeks)
Power clean 8x2
Bent-over barbell rows 4x10-15
Weighted Swiss ball crunches 3x15


Wednesday
Max Effort Lower body

squats Work up to a max set of 5 reps(changes every 4 weeks)
deadlift 8x2
Romanian deadlifts 4x6
Plate pinch gripping

Thursday
Rest

Friday
Repetition Upper body

Barbell bench press max reps on 95 lbs for 3 sets(changes every 4 weeks)
snatch 8x2
Skull crushers 4x5
Pull-ups 4xFaluire
Circuit Abdominal work
Crunches 2x50
Leg rises 3x10
Stomach vacuum 3x 40 seconds

Saturday
RE lowerbody day

Push Press 5x3
GHR 3x faliure
single legged squats 3x15
wrist curls 3x15

Sunday
plyos

weeks 1-3
Warm Up
bounding 3x30 yards
Depth Jump vertical- 4x4
Box Lateral Jumps 5x5

weeks 4-6
Warm Up
bounding 3x30 yards
squat jumps 5x5
Triple jump 7x1

weeks 7-9
Warm Up
bounding 4x 30 yards
Depth Jump vertical- 6x3
Single leg hop 5x5

weeks 10-12
Warm Up
bounding 4x 30 yars
Triple jump 8x1
Box Lateral Jumps 4x7


my warmup is
jog for 5 or so mins
Jump rope for a minute
Jumping jacks x 15
Technique practice
body wieght squats 3x5
burpees 3x5
Stationary leg swings (front & back) x 10 each leg
Stationary leg swings (side to side) x 10 ea. leg
Front skips — 20 yards down & back
Side shuffle, 20 yds. down & back
Backpedal x 20 yds. down and back
butt kicks 20 yards down and back
karoke 20 yards down and back
60% Build-up sprint (arm & posture focus) — 30 yds. down and back
75% Build-up sprint — (knee drive focus) — 40 yds. down and back

[Ironslave]

Im not a big fan of plyos or olympic lifts, both are way over rated IMO. But if you do olympic lifts, do them first, so snatch and cleans before bench. Id also do the deads before squats. But if you want, why not follow his outlined program.
http://t-nation.com/readTopic.do?id=667308

[bigDman]

yea thats were i got the ideas... but i didnt like some of it so i changed things around

and ill make the olympic lifts first now

[bigDman]

Originally Posted by bigDman

yea thats were i got the ideas... but i didnt like some of it so i changed things around

and ill make the olympic lifts first now

here are the changes i made
Monday
Sprit work
Warmup
5 10 meter sprints 1 minute rest between reps
5 30 meter sprints 2 minute rest between reps
5 pro aglity 1 minute rest beween reps
5 20 meter shuffle 2 minute rest beween reps
5 dot drill 1 minute rest between reps

Tuesday
Max Effort Upper Body
Power clean 8x2
Bench press work up to a max set of 3-5 reps ( changes every 4 weeks)
Bent-over barbell rows 4x10-15
Weighted Swiss ball crunches 3x15


Wednesday
Max Effort Lower body

squats Work up to a max set of 5 reps(changes every 4 weeks)
deadlift 8x2
Romanian deadlifts 4x6
Plate pinch gripping

Thursday
Rest

Friday
Repetition Upper body

snatch 8x2
Speed bench 10x3
Skull crushers 4x5
Pull-ups 4xFaluire
Circuit Abdominal work
Crunches 2x50
Leg rises 3x10
Stomach vacuum 3x 40 seconds

Saturday
RE lowerbody day

speed squats 10x3
GHR 3x faliure
single legged squats 3x15
wrist curls 3x15

Sunday
plyos

weeks 1-3
Warm Up
bounding 3x30 yards
Depth Jump vertical- 4x4
Box Lateral Jumps 5x5

weeks 4-6
Warm Up
bounding 3x30 yards
squat jumps 5x5
Triple jump 7x1

weeks 7-9
Warm Up
bounding 4x 30 yards
Depth Jump vertical- 6x3
Single leg hop 5x5

weeks 10-12
Warm Up
bounding 4x 30 yars
Triple jump 8x1
Box Lateral Jumps 4x7


my warmup is
jog for 5 or so mins
Jump rope for a minute
Jumping jacks x 15
Technique practice
body wieght squats 3x5
burpees 3x5
Stationary leg swings (front & back) x 10 each leg
Stationary leg swings (side to side) x 10 ea. leg
Front skips — 20 yards down & back
Side shuffle, 20 yds. down & back
Backpedal x 20 yds. down and back
butt kicks 20 yards down and back
karoke 20 yards down and back
60% Build-up sprint (arm & posture focus) — 30 yds. down and back
75% Build-up sprint — (knee drive focus) — 40 yds. down and back

[Ironslave]

cool, but yeah if you dont follow that, i would definately cut out the plyos, short stretch-shortening activities have been found to have very little effect on running speed. Instead, spend that time on doing sprint work. Another good drill for lacrosse would be to run unanticipated routs, for example you would run in one direction and a partner would blow a wistle and you would change direction and continue running. This would mimic a game condition where you would have to made sudden unanticipated movements.

[Banshee20]

Originally Posted by hdogg345

Im not a big fan of plyos or olympic lifts, both are way over rated IMO. But if you do olympic lifts, do them first, so snatch and cleans before bench. Id also do the deads before squats. But if you want, why not follow his outlined program.
http://t-nation.com/readTopic.do?id=667308

Hey hdogg...just out of curiosity, why do you feel olympic lifts/plyos are overrated in terms of speed? I know that if you are saying that there is definitely a good reason (a study or something) that says they arent productive. Ive just had so many S and C coaches that have said otherwise and now Im curious?? I saw improvements in speed while doing both olympic lifts and plyos...but I guess these advancements could have been due some confounding factors. Thanks in advance!

[Freakzilla]

SIGH!!! I don't even want to get started on a plyos. arguement. All I know is that all the athleles I've trained with the functional training concepts they have ALL improved there on-field performance. Remember athletes are not bodybuidlers.

Freak

[eli80cal]

Hmmmmm. I will say that I am unsure of the relationship between olympic lifts and plyos and pure speed. However, with explosiveness and vertical, they both help. Be sure to do them first as HDogg said, and try and follow some progression (IE Hang clean, then clean, then you can even go into clean adn fron squat). LIke Freak said, everyone I know who can clean well , is also fast and can usually jump high, and as their cleans went up, so did the others. Good luck.

[pumpingiron]

You said u want mass...

With that volume of activity it all comes down to nutrition. You gotta eat like a horse. Buy a weightgainer or something.

[Ironslave]

Originally Posted by Banshee20

Hey hdogg...just out of curiosity, why do you feel olympic lifts/plyos are overrated in terms of speed? I know that if you are saying that there is definitely a good reason (a study or something) that says they arent productive. Ive just had so many S and C coaches that have said otherwise and now Im curious?? I saw improvements in speed while doing both olympic lifts and plyos...but I guess these advancements could have been due some confounding factors. Thanks in advance!

Hey Banshee,

Did you get the big long convo i sent you yesterday? I go pretty in depth about it there. Maybe ill post that. But bottom line is "functional" training is way too generalized. There is some improvement with plyometrics/olympic lifts, but chances are it will be very little, certainly not nearly as much as there would be with actual sprinting.

[bigDman]

Originally Posted by pumpingiron

You said u want mass...

With that volume of activity it all comes down to nutrition. You gotta eat like a horse. Buy a weightgainer or something.

yea man i eat 5000 cals a day
hdogg345 could you send me that article too

and my top speed is okay(id like it to be better) but my weakest link has to be my accelration, eglity and explosivness