Lacrosse Training

Sports Nutrition 101 - Timing

Saturday, May 17th, 2008

            Has your mother ever told you not to eat before you go swimming? What’s important about this adage is in it’s emphasis on the timing of the process of eating. Gastric emptying (digestion) is generally a process lasting about two hours after the ingestion of food. What this tells us, in it’s simplicity, is that for maximal nutrient uptake, and for proper digestion, we should eat our last meal at least two hours before competition.*
            Hydration follows similar principles. Water should be consumed freely up until two hours before competition. Most of the elite athletes I have ever known always carried a water bottle wherever they went. The recommended intake per day is somewhere between 2-4 litres (8-12 glasses), depending on the individuality of the athlete. Moreover, a glass of water consumed immeditely when one awakes will ignite ones metabolism for the day, resulting in immeditae metabolic calorie expenditure. The indicator of proper hydration is a clear and odourless urine stream. And remember, a properly hydrated body will function more efficiently in every regard, specifically mental clarity and temperature regulation. But, if you absolutely require food or drink within this two hour buffer be sure only to “wet your lips” with water, and to eat something light and easily digestable (based on a foods glycemic index), examples being a granola bar, fruits, or even lean meats.
            Post-competition is of a separate notion as far as timing goes. In the immediate time frame after competition (app. 10-15 minutes) the body is at it’s highest rate of absorbancy and delivery of nutrients. Theoretically, the body should be replenished with a balance of protein (for muscle hypertrophy, aka growth), fats (for absorption of nutrients), and carbs (for energy replacement) at this point (protein shakes are effective as well, try taking half now and half two hours later for maximum benefit).). Failure to do so may lead to a temporary immune deficiency immediately post-exercise, and distortions in the distribution of body mass.**
            Other than this, remember to eat a variable diet of as much produce and lean meats as possible, avoiding processed foods with high trans-fats. Four to six small meals during the day have been proven to be more beneficial than two and three large ones. Eight hours of sleep per night is most efficient for the recovery of the muscels (between 3-5am is the most important time for muscle growth), imbalances of which I often see being detrimental in the weight loss and muscle reformation in some of my clients.
Okay, until next time,
peace and love ya’ll,
Cheers,
_Chedda B
*An exercising body will circulate up to five times as much blood through the system as normal, directed primarily towards the working muscles. That, in turn, leaves any undigested food to bounce around in the stomach in an ischemic state, lacking the blood required for proper digestion, often causing cramping and diarrhea.
**Everyone has heard of the term “getting ripped” from lifting weights and this is exactly what happens to the muscles as a result of training them. They must then repair themselves via muscle growth from protein consumption,or they may grow irregularly.

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Energy Systems and Sport Specificity

Wednesday, April 9th, 2008

There are 3 “energy systems” that the body will use to fuel itself during exercise: the anaerobic alactic, anaerobic lactic, and aerobic systems respectively. In general, one will train all three either directly or indirectly, but the key is to try and do so with purpose and efficiency. Anaerobic alactic is the energy used in quick and explosive movements (chiefly sprints), 0-10 seconds in duration and most often trained intermittently (very significant in box lacrosse). This is the energy primarily stored in the muscle as glycogen, a compound derived from glucose, something absorbed primarily as a product of the carbohydrates in our diet. There is a technique called Carb loading that is used to saturate glycogen in muscles, and it is performed by taking in excessive amounts of carbs before and after competition (do research on the proper method), and in some cases, during*. This is where the overlap of the energy systems comes into play…
The Anaerobic lactic system is the one which is ultimately most pertinent to Box Lacrosse. It is the energy used in short bouts of high intensity exercise usually lasting between 30 seconds and 3 minutes; lactic acid being the by-product of this process.
Lastly, we have the aerobic energy system which takes effect after 3 minutes and is characterized by a continuous bout of exercise/running, the by-product of which being water and sweat (NaCl sodium). This energy system comes into play mainly in an endurance-based sport such as soccer.
Alright, now that we’ve got all of that jargon out of the way how do we relate the above information to Lacrosse? The ultimate goal heretofore has been learning how to train effectively for lacrosse, thus the answer to the question lies in training with sport specificity.
How is this done? With respect to energy systems this means that in lacrosse we should be trying to train the anaerobic alactic system as much as possible. We do however, indirectly cross-over into the aerobic energy system as well, so I will do my best to give you the who, what, where, when and why of how to train efficiently, based on the anecdote of the principles taken from my education.
Training the anaerobic lactic system will be the most important in the weeks and months leading up to the season or event being prepared for; which will also hold true for sport specific resistance training as well. In general, both cardio-vascular and resistance training should be done 2-4 times per week to see improvements, and at least 1 time per week to maintain any of the gains you have made** (i.e. if you have time constraints in a particular week). On a side note, there is a 7 week detraining period, where if nothing is done for maintenance, all gains will be lost.
Anyhow, this anaerobic lactic training should be a gradual transition from aerobic (endurance) training, which is something that should be emphasized in the off-season (let’s say 3-6 months before the season, or the event being trained for). Initially, at the end of a long and tiresome season, the athlete should take a few weeks off of training, for the mental and physical recovery of their previous efforts. At this point, the athlete should focus on cross training (other recreational sports and activities), both for maintenance and for fun. It is after this short “break,” that aerobic endurance training should commence. Once again, 2-4 times a week will generate improvements and should be done in conjunction with endurance-based resistance training (higher reps of 10-15 should be done for muscular endurance improvements at this time). Remember, you always want to take things slow in the beginning so I would recommend 2 times per week in the beginning, building up to 4 in subsequent weeks. After going for a few weeks at this high capacity/volume it is time for the gradual transition into anaerobic alactic training.
For example, instead of doing aerobic cardio 4 times per week, do anaerobic lactic training 1 time and aerobic training 3 times. From here, then establish a ratio of 2:2, then 3:1, until you are now doing sprints and explosive training 4 times per week; but in all likelihood though, the transition will have to be implemented less rigid than this. For instance, one might have to only do 2 sprint days to 1 aerobic, based on time commitments such as pre-season team training. A game or practice in the preseason could be considered a substitute for a sprint training session; at the same token a circuit training resistance training session could also be seen as an aerobic workout. Moreover, you may also be doing agility drills or plyometrics as a substitute for these sessions (things that we will elaborate on at another time). During the season, one maintenance session for both the aerobic and anaerobic lactic energy systems should suffice; game play and practices will keep you well conditioned from a cardio-vascular stand point.
In relation to weight training, as previously mentioned, it will take 2-4 sessions per week to make gains. This is to be done in the off-season though. During the season, 1 high intensity low volume (weight x reps x sets) session per week will maintain your progress, and that is only if you are able to stay injury free. Don’t expect to see your muscles grow right away either; the first 3-4 weeks will be establishing connections from brain to muscle (the neurology of recruiting the muscle fibers necessary to push the weight being used). You may feel stronger however, but until your muscle fiber recruitment is maxed out there will be very little or no muscle growth (other than the temporary hypertrophy you will feel immediately after training…i.e. it’s never a bad idea to “pump up the guns” before going out to the beach or whatever). Furthermore, 3-4 weeks will be the time frame for the periodization (phase) of your workout program as well. This the method derived from Tudor Bompa’s periodization principles, where it is known that after 3-4 weeks of making gains in strength from the same exercises, we will reach a point called a “plateau.” The best way to overcome these barriers and to avoid overtraining (aka burnout) is to regularly switch your exercises every 3-4 weeks. The 4th week is a transitional week where the volume should be dropped as a form of rest, while the next exercises are introduced. There are many ways to add variety to the exercises, whether it be switching the style of the exercise (i.e. hitting the muscle from a different angle), or changing the apparatus used (i.e. machine vs. dumbbells vs. barbells vs. body weight). You could also mix up the order of the exercises, or the method of training (supersets, pyramids, negatives etc.).
I know this is a lot of things to consider, which is why you might want to hire a personal trainer, or you could just start reading some books (I would recommend Essentials of Strength and Conditioning, NSCA, by Baechle and Earle)! Lastly, sport specific exercises that mimic the sports physical actions should be used as much as possible when approaching important events such as pre-season games/try-outs or other important contests. For lacrosse, agility work (research the agility ladder) and plyometrics are very helpful, if your body is physically capable (you are supposed to be able to squat 1.5 times your body weight before you can safely start doing plyo’s). Weight training exercises that mimic the actions used in lacrosse would include and would not be limited to: “wood chops” and other rotational exercises involving the obliques, “lunges and high steps,” “shoulder fly’s,” and alternated gripped presses (mimicking the cross-check action used in lacrosse defense).
Okay, that’s it for now. New lesson to come soon,
Peace to all,
_Chedda
*It is recommended that a watered down Gatorade solution be used as a carb replacement in exercise lasting longer than 20 minutes. This carb intake will offset electrolyte (salt) loss, which would ultimately have a detrimental effect on energy output and muscle firing potential if not replaced.
**Have you ever noticed how young NBA players all of the sudden come back from the off-season much bigger than the previous year, Chris Bosh, for instance. The reason being is that they make all of their strength gains in the off season when training at a higher volume. Once the season hits, they then go into a “maintenance” phase, whereby they will do 1 high intensity workout involving all of the muscle groups on a weekly basis. Improvements in agility and muscle memory are much more realistic and feasible at this time.

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Technique

Monday, March 24th, 2008

Whether training for sport or pleasure, proper training technique is of paramount importance for a number of reasons. For instance, have you ever noticed those big lugs at the gym (or on defence) who are so ridiculously huge that they can’t move anymore? When I was at York there used to be a guy at the gym that we called “the Animal,” aka “les Animaux.” Anyway, this guy was on the football team and was undoubtedly the biggest/strongest guy at the gym. Later in my tenure at school I had heard that he got cut from the team, reason being he got so big that he was unable to compete with the agility and speed that the sport required (something that I will touch on in respect to lacrosse). Now, how did this happen? “The Animal” had become “muscle bound,” which is the scientific term for a loss in flexibility at the joint due to the incomplete growth of the muscle. Incomplete growth you say? This guy was huge, how could that be? Getting back to the point, muscle boundness is the direct result of poor technique, specifically, not taking an exercise through the full range of motion (ROM), whereby, the muscle grows excessively in the concerted area of the exercise, and with unequal growth of muscle across within the fibres; also making for the increased prevalence of injury as well.

Practically speaking, when doing a biceps curl, for example, by not adequately lowering the weight until the arms are completely straight (but not locked), one might only be working half of the muscle for say. Therefore, half of the muscle grows immensely. The other half will grow as well, but not in proportion to the rest of the muscle. Moreover, this would also cause an imbalance by creating an excessive pull across the joint, severely limiting flexibility and also setting up the body up for injuries such as tendonitis’ and muscle tears. So what then is proper technique in a nutshell?

Aside from ROM there are a few other things to consider. Firstly, all exercise should commence from what is known as the athletic position: knees slightly bent and a little more than shoulder width apart, back straight (taught), head up (facing forward), chest forward, and core (abs and back) set*. Generally, the tempo of the exercise is done at a ratio of 3 seconds to 1 (it may be quicker or slower if done with purpose, to be elaborated on at later date). The “1″ is normally the hardest part of the exercise, known as the concentric phase, also the point at which the person exercising should exhale forcefully and with deliberation (what do tennis players, martial artists and rebounders/dunkers in the NBA all have in common?). The “3″ is called the eccentric phase of the contraction, and is also the time taken to return back to the starting position. Here, the exercising person should inhale in rhythm with the exhale. The eccentric phase is not the time to relax either. The core (cheifly the abs), should always remain set. It has been noted that this eccentric phase is the point at which the exercise is at it’s greatest proficiency. Strength gains are said to be at a 120% premium in this phase, for example, it can exert up to 20% more strength than in it’s maximal contraction (concentric phase). Some people will use a technique know as “negative reps” where they will have someone assist them to the eccentric position and exercise in this fashion. However, this is an advanced technique and requires a significant strength base to be performed safely and correctly.

There is plenty more to elaborate on with regards to technique, most of which would be more easily presentable on site. Nonetheless, I will leave you with these basic principles for now. My recommendations for choosing your exercises would be to choose ones that you are comfortable with in the beginning (try looking up body weight exercise (especially for those under 16) or using small weights and machines if they are available to you). Also, the general rule of thumb is to alternate between a push (shoulder press) and a pull (biceps curls) exercise, as it is not kosher to be in the gym for more than an hour in this day and age (your workout will also have more of a cardio effect as well). Rest muscles 48 hours after weight training, and 1-2 minutes between sets in the early stages which should be initially stuctured for endurance.

Some more things to consider…try working from biggest down to smallest muscle groups for maximum efficiency. Also, cardio should generally be done at the end of an exercise segment to stave off fatigue while lifting weights. Reps should initially be done for endurance in the beginning (10-15 reps), and adjusted accordingly based on periodization principles (6-10 for hypertrophy, or muscle growth). Oh and don’t forget ot drink lots of water!!!!

K I’m out,

love, peace, and happiness to all

_Chet Koneczny

-please remember all of this information is derived entirely from my education and experience as an athlete and kinesiologist; as such this information should be seen as anecdotal.

*Setting the core can be done by laying on the ground face up with legs straight. Putting one’s hand underneath the low back and removing it will give you an idea of the natural curvature of the back. To set the abs, make sure that the lower two abdominals are consistantly and thoroughly in an isometric (flexed) state while exercising, or in any other concerted movement. They say it is like the feeling of cutting off your urine mid stream…peace ya’ll, remember to take er ease eh

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Introduction

Thursday, March 13th, 2008

Greetings to everyone and anyone, Our biggest initiative at LAX LIFE is to contribute to the legacy of our game and it’s infinitity. We also recognize that change is an important variable in the evolution of our game and our lives. Heretofore, I pledge to use the skills that I have obtained from the privilege of a university education, in an attempt to be a part of the dynamic future of our game. Thus, I will do my very best to keep a regular training blog for anyone interested in taking their game to the next level. If you do not train these days in the world of sport, you won’t be able to compete at the highest level, and the current trend in our game is to seek out the best and most athletic players available when drafting. For anyone trying to make that step to the next level these blogs will serve you with the most up-to-date, sport specific, and technically sound physical knowledge from my experience as an eilite athlete, CSEP-CPT certified personal trainer*, and graduated kinesiologist with specialized honours in the arts. So, here we go…it’s going to be a long journey, and a lifestyle change for a lot of you, but this is your life, the LAX LIFE, get used to it…Please feel free to ask any questions in the Forum and I will do my best to get you the proper answer,

Cheers,

_Chetter

*gold standard for personal trainers

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