Curt Lamb, MS, CSCS, USAW

Assistant AD for Sports Performance

(Limestone College)

Strength & Conditioning Coach

(New Zealand Men’s Lacrosse World Championship team)

(New Zealand Women’s Lacrosse U19 Word Championship team)

Head Strength Coach for Limestone College since 2005

Limestone Men’s Lacrosse has made 15 straight NCAA Championship Tournament appearances and 8 national title game appearances in its 25 year history.

Limestone Women’s Lacrosse was the national runner up in 2011 & 2013, and have won 10 straight conference titles.

Strength Coach for New Zealand Men’s Lacrosse since 2010.

It has been proposed that most relative metabolic contributions of ATP-CP, lactic and the oxidative system are 80/20/0 for goalies/attack/defense.

Midfielders and man-down defense is closer to 60/20/20.

Size is a great asset for a defensemen, but agility is even more valuable.

Larger players may be intimidating, but this position also requires speed and agility in order to be effective

The attack are the scorers. To play attack lacrosse positions you must be quick and agile, with great stick skills and the ability to score a goal on command.

Attack play close to the whole game. This is because they only exert themselves when they are on offense, and don't have to run back and play defense.

Create momentum for your team

Allow for more opportunities to run the offense

Creates transition Face offs/Draws are won

or lost with body position ◦ If the opposing player

attempts to get past you, they will be called for a foul, similar to "boxing out" in basketball.

FIVE CORE PHILOSOPIES

COACH / TEACHER / LOVE AS OUR OWN

POWER, SPEED, MOVEMENT

DEVELOP STRENGTHS & WEAKNESSES

DEVELOP MIND, BODY, SPIRIT

BUILD MEN FOR OTHERS

1. Coach first and be a GREAT TEACHER 2. Be organized and efficient. 3. Pay attention to detail and stress the small things. 4. Be demanding but fair. 5. Be accountable as strength coaches. 5. Accept corrective criticism and don’t make excuses. 6. Stay positive. Be a great motivator! 7. Be honest with the athletes, don’t BS them. 8. Be passionate about coaching. 9. Hustle! It is a mindset! 10. Be consistent day in and day out 11. Be disciplined. Take pride in what we do. 12. Trust the athletes, coaches and administrators. 13. Have team unity. Work as a team. 14. Believe in each athlete and recognize what each one can

be.

Improve sprinting mechanics

Increase explosive power

Increase maximal sprint speed

Increase maximal anaerobic tolerance

Enhance body positioning

Improve balance

Improve overall strength

Physics tells us Force x Velocity = Power

Use 2 training methods: periodization and conjugate.

Train HARD & FAST (organization & tempo).

5 Day routine in the off-season (3 strength, 2 SAQ/Con) and 4 day in the in-season (2 strength, 2SAQ/Con).

Platform lifts, variety of squats, presses and pulls.

Exercise on command.

The task must be Manageable ◦ It must be accomplished of

the personnel, facilities, time, and equipment available

The task must be Measurable ◦ You must be able to see and

quantify the results of the training program

The task must be

Motivational ◦ It must be something that

you and the athlete look forward to doing

First we will emphasize ―”How Well” we perform a given rep. ◦ We will execute perfect form

and technique on every rep.

After we master form, we will emphasize “How Fast” we perform a given rep. ◦ We will control the eccentric

portion of the lift and execute the concentric contraction as fast as possible on every rep through the entire set.

The 3Ms Everything you do must be

Practical ◦ It cannot be overly complex

or time dependent

Everything you do must be Personal ◦ It must be adapted to fit the

individual needs of the athlete you are working with

Everything you do must be Proactive ◦ There must be a plan that

anticipates the obstacles and adjusts accordingly

The 3Ps The 3Hs

Are they considered a prospect to play right away?

Where did they go to high school and did they have a strength coach?

What does the coach think their major weaknesses are? (most important)

Lower Body Strength: body weight squats, zercher squats, front squats, split squats, pistol squats (supported) or lunges in place, hex bar dead lift (technique), RDL, leg curls, weighted bucks, dynamic hip mobility routine and corrective exercise routines.

Upper Body Strength: Push up, Z-press, single arm overhead DB press, landmine double leg kneeling incline press, chin ups, pull ups, DB rows, sumo bent over rows, supine ring rows, bench pulls, thoracic spine mobility and strengthening routines

Hip Hinge and Power Development: Banded pull through, DB swings, jump shrugs, high pulls and muscle clean squats (above knee), simple single leg and double leg plyometrics

Men’s Standards Women’s Standards

Bench Press 1.2xBW

Overhead Press .58xBW

Front Squat 1.36xBW

Pull ups 10-14

Bench Press .65xBW Overhead Press .50xBW Front Squat .85xBW Pull ups 3 – 5

Lower Body Strength: Overhead squats, front squats, back squats, reverse lunges in place, step ups, Bulgarian split squats , sumo or conventional dead lift RDL, single Leg RDL, leg Curls on slide board, and weighted bucks. Upper Body Strength: Weighted pushups, overhead press from split stance, bench press, single leg kneeling landmine incline press, chin ups, pull ups with resistance , Chinese row, bent over rows, supine ring rows with resistance, thoracic spine mobility and strengthening routines. Power Development: Push press, clean pulls from floor, high pulls from floor, hang cleans, power clean squats, single arm landmine snatch, intermediate single leg, and double leg plyometrics.

Men’s Standards Women’s Standards

Cleans 1.3xBW

Bench Press 1.41xBW

OH Press .67xBW

Front Squats 1.45xBW

Pull ups 15-20

Cleans 1.0xBW Bench Press .75xBW OH Press .67xBW Front Squats 1.0xBW Pull ups 10+

Lower Body Strength: Band resistance overhead squats, front squats, back squats with chains, walking lunges, overhead Bulgarians split squats, pistol squats (unsupported), RDL, single leg RDL, Single leg curls on slide board or stability ball, weighed bucks, good mornings (standing or seated). Upper Body Strength: Bench press with chains, overhead press, DB incline press, chin ups or pull ups with resistance, Chinese row, bent over rows, supine ring rows with resistance, renegade row. Power Development: Split jerk, cleans, hang snatch (snatch above the knee), DB snatch, barbell squat jumps, advanced single leg and double leg plyometrics.

Monday Tuesday Wednesday Friday Saturday

Training Times

8:00 am, 9:00 am, 10:00 am, 11:00 am, & 1:00 pm

3:00pm 8:00 am, 9:00 am, 10:00 am, 11:00 am, & 1:00 pm

8:00 am, 9:00 am, 10:00 am, 11:00 am, & 1:00 pm

8:00am

Movement Preparation

Speed Development

Deceleration Training

Hip Mobility Program BW Cond. Neck Strength

Linear Speed PAL mechanics

Hip Mobility Program BW Cond.

Hip Mobility Program BW Cond. Neck Strength

Lateral Speed PAL mechanics

Strength & Power

Total (OL) DL Lower Upper (press/pull) Total (OL Pull) SL Lower Posterior Chain

DL Lower Upper Press Total (OL Speed) SL Lower Upper Pull Posterior Chain

Upper Press (OH) Total (OL) SL Lower Upper (push/pull) Total (OL Pull) Posterior Chain

Ankle Prehab Groin Prehab

Shoulder Prehab

Knee Prehab

Monday Tuesday Wednesday Thursday

Training Times

6:30am 8am and 1pm

2:00 pm 6:30pm

Movement Preparation

Hip Mobility Shoulder Prehab

Hip Mobility Groin Prehab

Speed Development (pre practice)

Movement Field Agilities (pre practice)

Ladders w/ GB 15-90 yards 12-20 total reps

Ladders w/GB 10-20 total runs 10-20 yd btw cones

Strength & Power

Total (OL or DL) DL Squat RDL Chin ups Position Exercises (FOGO, D, O)

Total (OL Pull only) Press Upper Pull SL Squat (light) Position Exercises (FOGO, D, O)

FOGOs – sled pushes, banded starts, TRX clamp and rotate, forearm workouts, TRX lunge scoops

Defense – TRX Lunge Press, Punch and Rotate, Slap Checks, TRX Squat to OH press, 3 step shuffle checks, sledge hammer swings

Offense – TRX Hockey Slap Shot, 3 step shuffle to Axe Chops, Static Lunge Axe Chops, Side Arm shot rotations, medball slams and rotational work.

Develop “functional” players that are powerful and explosive

Develop the lower levers, posterior chain and core.

Develop/enhance the start and stance

Condition athletes so they can move fast time and time again.

The objective of conditioning is to improve energy capacity of an athlete during competition. The purpose of conditioning is to allow the athletes to recover faster from high intensity work and sustain a greater effort rep after rep. Our goal is to reduce the level of fatigue experienced at maximal levels of conditioning. The initial step in designing a conditioning program is to determine the energy systems used in the specific sport. Most sports on campus require ATP which provides energy for explosive bouts of exercise lasting a short amount of time. We invest our time in the development of short term and intermediate term abilities.

General Preparation

Short Term Conditioning

Increase work capacity

Increase lactic threshold

Increase overall fitness

Decrease recovery time Develop maximal effort

endurance Sustain maximal speed Stimulate CNS under

distress

Intermediate/Long Term Conditioning

Game Ready!

Work capacity at its highest

Power output at its highest

Metabolic Conditioning

Develop aerobic capacity

Improve recovery

Stimulate oxygen transport

1. 4 teams (Army, Navy, Air Force, Marines)

2. Senior captains are the platoon leaders

3. Judged in 5 categories (academics, sports medicine, equipment,

attendance, and effort )

4. Every platoon starts with 170 points which represents a 17-0 regular

season.

5. points are deducted for every time a player misses a workout or practice

or is late without reason.

6. Each platoon have opportunities to earn up to 200 points with represents

a national championship season effort. This is done by earning points in

team challenges throughout the semester.

mailto:clamb@limestone.edu