S
ix months ago, Syracuse’s season ended one win shy of its 12th national championship in a loss to Duke. Kevin Rice, Dylan Donahue and Billy Ward — three ultra-productive returning attackmen that
will be counted on even more this spring — and the rest of the Orange didn’t need any extra motivation to get in the weight room for offseason and fall workouts. Rice (23 goals, 32 assists as a sophomore in 2013) and redshirt sophomore Donahue (27 goals, 14 assists), a pair of suburban Syracuse natives, spent the summer training five days a week with the Orange’s strength and conditioning coach. They each added 10 pounds and increased their hang clean max lifts by 20 pounds. “I gained a few pounds so I wouldn’t
get pushed around as much,” said Donahue, now 180 pounds at 5-foot-9. Ward (11 goals, five assists), a
senior, spent extensive time working with a personal trainer in his hometown of Baldwinsville, N.Y. At Syracuse, he works out with a heart rate monitor as part of an aerobic conditioning program. With Tewaaraton Award finalist JoJo Marasco gone, Syracuse breaking in a new No. 22 in freshman Jordan Evans as part of some midfield tinkering and the prospect of ACC defensemen (those physical specimens) on the horizon, these known commodities on attack approached the offseason with a new perspective. Becoming gym rats would benefit them in their hopeful return to Memorial Day.
Shouldering the
44 LACROSSE MAGAZINE November 2013 >>
Syracuse trio bulks up with hopes of carrying Syracuse back to Memorial Day
By Corey McLaughlin
Gym Rat • Billy Ward SYRACUSE
The Orange’s senior attackman focused on full-body workouts. “You’re incorporating everything which is pretty much what lacrosse is,” he said. “On the lacrosse field, you’re never just doing one thing. You have your stick in your upper body. You have your lower body moving around. You have to push guys out with power. It helps with the shot as well.”
Clean Complex
• Grip a barbell on the ground. (Ward ties his wrists to the bar.) Pick it up using a double-overhand grip and bring it to your thighs.
• Power shrug: Thrust your hips forward and shrug your shoulders powerfully. Squeeze and hold at the top. Bring the bar back down.
• High pull: Pull the bar up explosively from starting position, extending your legs and back to lift it to your collar bone. Don’t curl the weight. The power comes from your legs and hips. “A lot of people think it’s an upper-body move, but it’s not,” Ward said.
LOAD
• Hang clean: This is similar to the high pull, but with a catch. At the top of the pull, bend your knees slightly, push your elbows forward and flip the bar across your shoulders and upper chest. Most of the effort should come from hips and legs. The bar should travel straight up and stay close to the body. (This is a complex Olympic lift. Consult a trainer before trying it.)
• The three moves — power shrug, high pull and hang clean — are one rep. After each rep, put the bar on the ground.
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