June 23, 2009

This article originally appeared in the "Your Edge" section of May's Lacrosse Magazine. Don't get the mag? Join US Lacrosse and its 300,000-plus members today to start your subscription.

Your Body: No Gym, No Problem

by Rashad Devoe | Special to Lacrosse Magazine Online

Frogger: From this position, leap, extending upward but keeping the medicine ball between your legs.

When I started training lacrosse players back in 1996, I quickly found out that lacrosse did not get first priority in the weight room. That has changed on the college level, but there are still a lot of high school and pro players that do not get to the gym for various reasons.

To combat this issue, I created a program that only uses two pieces of equipment: a medicine ball and dumbbells.

No need to be at the gym; no need to wait for someone to get done with a piece of equipment; no one talking to you while you are training — it’s just you and your two pieces of equipment.

The workout consists of 10 exercises at 30 seconds each, with a 10-second rest period in between each exercise. Once you have completed all 10 exercises, take a one-minute rest and repeat twice.

The Workout

1. Medicine Ball Squat — Stand with a wide stance while holding a medicine ball with both hands. Fully extend your arms straight out in front of your body at shoulder level. Squat as if you are sitting down in a chair. Return to the start position and repeat.

2. Dumbbell Pushup Rows — Get into pushup position with hands resting on a set of dumbbells directly below your shoulders. Do a complete pushup. Then, from the up position, lift your right elbow toward the ceiling until your elbow passes your torso. Lower, then lift the left dumbbell.

3. Frogger — Get in a low squat position while holding a medicine ball with both hands between your legs at knee level. Leap from your crouch, extending upward, but keeping the medicine ball between your legs and repeat.

4. Biceps Curl — Stand upright with your elbows to your sides and your arms extended. Keep your elbows by your sides as you flex your biceps, bend your elbows and curl the dumbbells up towards your chest. Make sure to keep your abdominals tight and not swing your arms.

5. Medicine Ball Mountain Climbers — From the push-up position in the squat thrust, bend your right knee and jump it in, bringing your right thigh under the right side of your torso. Jump your right leg back as you simultaneously bend your left knee and jump it in. Continue alternating right and left for 15 to 30 seconds.

6. Medicine Ball Lunge with Twist — Stand up straight and hold the medicine ball directly in front of you at stomach height. Lunge forward with your left leg, dropping the knee, while at the same time pressing the medicine ball down and to the outside of your right thigh. Push off your right heel and return to start position, alternating sides.

7. Dumbbell Skull Crusher — This exercises your triceps. Lie on your back with elbows bent and the dumbbells behind your head. Keep your upper arms static as you press the dumbbells toward the ceiling, return to start and repeat.

8. Squat with Shoulder Press — Stand holding each dumbbell at head height, palms facing forward. Keep your back straight. Squat down halfway. Push off your feet to return to start position. Then slowly press the dumbbells over your head and again return to start position. This is one rep.

9. Medicine Ball Slow Shuffle — Start in pushup position, with your right hand on a medicine ball and left hand on the floor. Keeping your arms extended and your back straight, bend your elbows until your chest touches the ball. Explosively push up and off with both hands, moving across so that your left hand now lands on the ball. Keep your feet hip-width apart and your core tight throughout the move.

10. Abs — Complete your workout with one of a variety of abdominal exercises with the medicine ball — such as crunches or twists, or using a stability ball.

Rashad Devoe is a lacrosse-specific strength and conditioning coach who has worked with some of the best players in the country for over 13 years. For more info on Devoe Human Performance or Coach Devoe’s training go to www.devoehp.com.

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