Energy Systems and Sport Specificity
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.