You gotta use it, or you'll lose it!

By: Jeff Cathrea, B.Sc. Kinesiology

Jeff Cathrea (B.Sc. Kinesiology), a former Simon Fraser University Clansmen field lacrosse captain, is a strength and conditioning consultant with the Vancouver Ravens and in conjunction with the Human Performance Centre, has developed Catch 22 La-X-Training&Conditioning, a lacrosse specific conditioning program for box and field lacrosse athletes.

With the box lacrosse season underway it is important for players and coaches to coordinate their conditioning with their games and practices as not to lose the strength gains achieved from the athleteÕs preseason. The benefits of strength to athletic performance are achieved as long as the neuromuscular system maintains the cellular adaptations induced by strength training. In other words, the stronger your muscles you require for lacrosse become, the more likely you are to perform at a higher level. If you stop strength training, these benefits decrease as the contractile properties of the muscles diminish. This detraining phenomenon is also known as the "Use it, or lose it" principle. Therefore, during the competitive season, a lacrosse specific strength program is needed to avoid detraining.

Not only is it important to avoid detraining, but it would be wise for the coach and/or athlete to devise a training schedule that would enable peak performance throughout the regular season and into the playoffs. So how should this strength be maintained and built upon to avoid detraining and peak for the playoffs? Because lacrosse is a game of strength, power and anaerobic/aerobic capacity, it not only becomes important to determine which proportion of these systems to maintain, but how to integrate ALL of them into training. Despite the typical pressures placed on a team (the need for more technical or tactical training, placement in league standings, etc.), the coach must find the time and the athletes must find the energy for maintenance of strength, power and cardiovascular endurance. With the specific periodization of training in coordination of league games, this can be achieved. Unfortunately, there is no universal methodology for which this can be achieved for all laxers. Many factors must be considered including the playing schedule, importance of upcoming games, the athleteÕs energy levels and the athlete's weaknesses. Having said that, here are a few sure-fire tips to safely and effectively maintain strength, power and cardiovascular endurance during the season.

ONE - You can work on your anaerobic (sprint) capacity at practice by, completing all drills at a game intensity AND sprinting back to place instead of jogging or walking. This will not only condition your anaerobic capacity, it will also train your mental psyche to be able to think while tired, resulting in sharper mental alertness in pressure (or game) situations.

TWO - The closer you get to game day, the shorter, more intense your sessions should be. Pick 3-4 exercises that mimic movements and actions specific to lacrosse and perform these exercises in 3-4 sets at 80-90% of your 1 rep maximum for 4-6 reps.

THREE - If you have the luxury of 3-4 days (or greater) between games, use the day directly after the first game to recover. Go for a 10 minute run at 80% of your maximal effort followed by 6-10 100 meter sprints. Follow this up with a strength and power maintenance session consisting of 4-6 exercises in 4-6 sets at 70-80% IRM for 5-8 reps.

FOUR - Finally, listen to your body. Make sure you're getting adequate rest, nutrition and addressing any nagging injuries. If you absolutely need rest, then take it.

Next time, I will outline the importance of adequate nutrition and fluid replacement, preparation for the off-season and answer some questions you may have just in time for your playoff season. Remember, don't just train... La-X-Train.