Performance comes from Preparation and Periodization

By: Jeff Cathrea, B.Sc. Kinesiology

Jeff Cathrea, Co-Head Coach of the SFU menÕs field lacrosse team has developed Catch 22 Lax Training & Conditioning, a lacrosse specific conditioning program for box and field lacrosse athletes.

Traditionally there have been two common approaches that laxers take to achieve a level of fitness for the regular season; either bodybuilding combined with running, or using training camp and exhibition games as the medium to get in shape for the regular season. In fact, the best approach is to allow your body to be in peak physical condition before your season starts and that this level of fitness is sport specific. A successful lacrosse conditioning program is much the same as a well executed play, it is all about timing. Timing, or periodization, is the key to maximizing the results of fitness training and translating these results to your lacrosse game. The first stage of periodization consists of breaking down the annual plan into shorter, more manageable training phases.

The lacrosse season can be generalized into three phases. November to mid-April is the Preparatory (Preseason) Phase; mid-April to mid-September is the Competitive (Season) Phase; and mid-September to the end of October is the (Off-Season) Phase.

The main goal of the preseason phase is to build sufficient and specific strength to prepare the body for the rigors of the regular season.

Preparatory Phase
Phase one: Anatomical Adaptation. It is scientifically and methodologically sound to begin a strength and conditioning program aimed at adapting the anatomy to control such physical stresses. Develop Core Strength. An athleteÕs distal strength in their arms or legs is only proportional to the proximal strength of their core muscles. The core, comprised of the transverse abdominus muscle, pubococccygeus muscle and the diaphragm, is responsible for stabilizing the low back, and acting as a power link to coordinate optimal recruitment of muscles involved in dynamic movements. This will help you run faster, move quicker and shoot harder. Improve Joint Complexes. It is important to develop joint stability and strength through proprioceptive exercises and to balance strength between the flexors and extensors surrounding each joint. This will aid in both performance and injury prevention, because if you're hurt you can't play.

Phase Two: Maximum Strength. Selecting exercises to mimic the skills of lacrosse will produce 'muscle memory'. This muscle memory will help maximize the strength of the prime movers of a lacrosse specific movement, thus improving the technical skills involved for that movement pattern. Simple agility footwork patterns can be implemented into the training program at this time.

Phase Three: Conversion to Power. Power exercises such as plyometrics, sprinting and power lifting can be implemented once sufficient core strength, joint stability, and muscular strength has been established. The duration of each phase will be dependant upon each athlete's level of fitness and amount of time before their regular season begins.

Once these elements are addressed, the athlete must try and maintain these fitness levels throughout the season. Points to consider prior to an in-season program design would be the length of the season as to try to achieve peak conditioning during the most important part of the schedule. (ie, month before playoffs or the playoffs themselves). In general planning, the in-season training protocol can be split into three phases, the maintenance phase, the preparation phase and the recovery phase.

Maintenance Phase. This phase is designed to maintain what was built in the off-season and/or improve in one or two aspects of a specific area (ie, agility, strength or power). It is important to maintain core strength, postural stabilization and joint stabilization while addressing the sport specific strength components/movements in a balanced ( right to left, front to back) manner. Anaerobic (sprint interval) training can also occur in this phase.

Preparation Phase. The purpose of this phase is to activate the neuromuscular system without fatiguing the body by warming up the body for movements required in a game situation. This phase would include components of agility and footwork as well as power exercises that mimicked lacrosse specific movements.

Recovery Phase. This phase is designed to allow for a flush of metabolic wastes from muscles after competition, thus reducing overall fatigue. This phase would include some cardiovascular activity done at 60-70% Max HR, some stability, balance and core strength work as well as some flexibility components.

By adjusting your training to fit each cycle of your season, your body will adapt and respond to allow you the opportunity to achieve your maximal potential on the floor by reducing the risk of injury, increasing your speed, strength, power and endurance; all of which are great tools to carry in your tool belt.

Sweat Box: Catch 22 La-X-Training & Conditioning would like to congratulate the U-13 and U-15 field teams in Coquitlam as well as the U-17 team in New Westminster for their medal showings at the 2005 Provincials. Until next time, don't just train... La-X Train!