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BLUE DEVIL WOMEN’S LACROSSE

BLUE DEVIL WOMEN’S LACROSSE. INTRODUCTION.

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BLUE DEVIL WOMEN’S LACROSSE

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  1. BLUE DEVIL WOMEN’S LACROSSE

  2. INTRODUCTION

  3. BLUE DEVILS:Over the course of winter break, you will have the opportunity to improve your physical and mental conditioning. Without the added pressure of classes, you will be able to focus all of your attention on training for the upcoming season. This time is vital in preparation to increase your strength, agility, speed, and power. The following is a packet that includes your winter lifting and conditioning. The warm-up given should be done prior to lifting. The nutrition program is given on the main page of the strength and conditioning site. There are recovery weeks given every 4 weeks. These lifts are meant to allow the body to recover and prepare for the next training cycle.When you return we will be testing the following in the weight room: Back Squat, Clean, Bench Press. In addition, we will also be testing 110 yard sprints. I expect improvements on each test and nothing less, no excuses. Push yourselves hard, good luck, and have a safe and fun winter break. Contact me if you have any questions about the program or exercise variations.Mike Piper, BS, CSCS, USAW-1(608) 225-2750piper.ccsu.edu

  4. TESTING PROCEDURES YOU WILL BE RESPONSIBLE FOR PASSING THE FOLLOWING TESTS WHEN YOU REPORT TO SCHOOL. LIFTS 1. CLEAN: Must do 95% of your end of the fallsemester score. You must do this for AT LEAST 3 reps. 2. SQUAT: Must do 90% of your end of the fall semester score. You must do this for AT LEAST 5 reps. 3. BENCH: Must do 90% of your end of the fall semester score. You must do this for AT LEAST 5 reps. CONDITIONING • 1. 16x110 Yard Sprints: Complete sprints in :18 with :42 recovery between each sprint.

  5. DYNAMIC WARM-UP & CORE/LOW BACK EXERCISES

  6. WINTER LIFTING PROGRAM

  7. WINTER CONDITIONING PROGRAM

  8. WEDNESDAY AGILITY AND PLYOMETRICS

  9. ALTERNATIVE EXERCISE LIST

  10. MAX SHEET

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