The Satisfaction of a Completed Lift

Apr 09, 2019

BTB Lax coach Jesse Miller

Hey there,

I’m not sure why it is, but for the past 9 months I’ve been REALLY motivated to lift.

My goal isn’t to set any PR’s (personal records)...

...instead it’s to get cut and have a really strong core for my tennis and golf games.

Every body part you work will involve core work.

And this certainly holds true when you train legs...

This is today’s leg workout (it’s probably gonna take me 2 days cuz of time restrictions).

BARBELL SQUAT

5 Sets - 12, 10, 10, 10, 8 (90 sec rest)

BARBELL ROMANIAN DEADLIFT

4 Sets - 12, 10, 10, 10 (60 sec rest)

SUPERSET

SINGLE LEG PRESS

4 Sets - 10, 10, 8, 8

DUMBBELL ROMANIAN DEADLIFT

4 Sets - 10, 10, 10, 10 (75 sec rest)

SMITH MACHINE SLOW NEGATIVE SQUATS

4 Sets - 8, 8, 8, 8 (60 sec rest)

LEG EXTENSIONS

4 Sets - (4-4-4) 4 reps slow/4 reps normal/ 4 reps slow

LEG CURLS

4 Sets - (4-4-4) 4 reps slow/4 reps normal/ 4 reps slow

CALVES

5 Sets - 10, 10, 10, 10, 10 (Standing)

CALVES

5 Sets - 10, 10, 10, 10, 10 (Sitting)

This workout is no joke.

But the feeling IS SO GOOD when it’s done.

There's nothing like the satisfaction of a completed lift...

I was at our Gonzaga team lift yesterday evening.

There’s a bunch of new, young guys in there… kids who haven’t spent too much time in the weight room.

It’s REALLY important to explain proper form to those kids...

Yesterday we broke down deadlifts.

...Butt down, hamstrings engaged, big chest (no rounded back, feet about shoulder width, hands just outside of that.

Drag the bar up your shins.  Fire the hips through.

Coach Bernstein is the strength and conditioning coach for BTB LAX.  

He does an excellent job explaining all the technique needed for the different lacrosse specific strength exercises.

He's in a TON of the BTB videos...

Here’s the link.

(For those that aren’t already diving in)...

Talk soon,

Coach Miller

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