Sam Houston lacrosse

Tcleezy · On the Sidelines Joined: 03 Feb 2008 Posts: 1

I have attached the Dr. Upton lacrosse workout. Make sure you read the instructions that i have pasted below. EVERYONE needs to have some sort of workout program, and i recommend this one. Dont be a fatass, and get your ass in the gym so you can crack some heads open on the field.

Some Important Points about Upton’s Workout

This is an entire body workout, the sections are divided by which area of the body it exercises. It is designed so that you perform the workout 3 times a week. You will need 48 hours of rest between workouts to allow your body to recover. This is true of any lifting program, so as a rule, never lift with same muscles on back-to-back days.

Pretty much every part of your body should hurt by the end of this workout. Every set is to FAILURE, you should be pushing yourself from the first set. Your goal is to perform 8-10 rep’s for each set. If you are able to do more than 12 reps on any set, then you have to raise the weight the next time you lift. This keeps the workout difficult as you continue to progress in it.

You don’t do three sets for every lift, you are going from machine to machine doing either one or two, depending on whether the sheet has it listed once or twice. The whole workout should only take about 45 minutes to an hour. If you are taking more time than that, then you aren’t doing it right.

The most important aspect of this workout is speed. The maximum amount of time between sets is 15 seconds. Yes, that is almost impossible do to, but try to run from machine to machine and give your body no rest. There are minute rests between different sections of the workout, use that time to catch your breath and get some water. Because you are allowing your muscles so little time to rest, your muscles will fatigue rather quickly, and you should see that a relatively small amount of weight will be difficult to lift by the end of each section. This is good. It means that your body is being worked hard. No matter how fatigued you are, keep your form in order to avoid injury, even if that means dropping the weight from the weight you normally lift during the set

Also, every lift is 2 seconds positive, 4 second negative. That is essential. It may feel at first like you are having difficulty lifting that slowly, but try to count in your head and not cheat yourself.

This program is designed so that you don’t need a spotter or partner, but if you do lift with someone else, have the second person start a couple minutes later and have the second person chase the first person in order to keep a fast pace.

Lastly, when you do this program, you want an empty gym. You do not want to wait for machines. That will ruin the pacing of the workout. Try to do these lifts early in the morning or late at night when the gym is much less crowded.

This is an effective workout program, but like every kind of exercise, don’t cheat yourself. If you follow the program, you will see near immediate results.

**crimejust** · Posted: Thu Apr 03, 2008 8:42 pm Post subject:

good post, we might need to try this workout this summer.
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