Brine and Warrior Lacrosse
 
 Other Local Programs
 
SBGLA Logo
 
Santa Barbara Lacrosse Association
 
Dos Pueblos Girls Lacrosse
 
San Marcos Girls Lacrosse
 
Santa Barbara Girls Lacrosse
 
SBCC
 
UCSB Womens Lacrosse
 

 

Mission LAX Training Cycle Week Four

Bookmark and Share Printer Friendly May. 29, 2017

Runner On TrackMission Lacrosse club players here's our week four fitness training. The program changes now from what we were doing, which was a mix of long runs some days and 100 yard sprints the other days. We are now entering a stretch of interval runs.

We are most certainly looking for an increase in the intensity of your workouts. Intervals have a heart rate increase phase and a recover phase. It can get quite technical but keep it simple by going up-tempo and intense for a period of time and then recover for an equal period of time. An example would be during your workout you run 80% for a minute and then drop down to 40% for a minute.  Repeat. 

Keeping in mind the first cycle was Week Zero, before we started team practices together, here is our fifth cycle. 

Fitness Training Fifth Cycle:

  • Tuesday (5/30) - Warmup, dynamic stretching, 22 minute interval run. You choose the type. Could be one minute at speed and one minute recovery for 22 minutes. Could be pick out a light pole or a distant street corner and run hard to it, then pick out the next target light pole and recovery run at 40% effort to that one, repeat for 22 minutes. Follow with eight 30 second front plank sessions or equivalent abdominal core exercises.  Finish with a warm down stretching session.
  • Thursday (6/1) - Warmup, dynamic stretching, 22 minute interval run. Choose your type again, as you wish, but increase the intensity of your short burst interval phase. Keeping it simple, run faster, and raise your heart rate more than last time. Short recovery, repeat for 22 minutes. Follow with eight 30 second side plank series, alternating sides, or equivalent abdominal core exercises.  Finish with a warm down stretching session.
  • Saturday (6/3) - Warmup, dynamic stretching, 22 minute interval run. Again increase the intensity of your fast pace phase. Run faster during the fast pace phase. Push yourself past comfort level. Short recovery, repeat for 22 minutes. Follow with eight 30 second front plank sessions or equivalent abdominal core exercises.  Finish with a warm down stretching session.
  • Sunday (5/28) - Rest day.

Team practices continue on Monday, Wednesday, Friday 4:00 to 5:30pm at Foothill Elementary School. Keep up your efforts everyone.  We are making goood progress!

 

Copyright 2017 - Mission Lacrosse Club  |  Website by LaxTeams.net

Please Log In to Interact with this Team.
       Lost Password?    Register