Boxing
Gym Rat • Kevin Rice SYRACUSE
The Orange’s junior attackman took his training inside the ring. He never boxed before attending Syracuse.
“It works on your quick feet because you have to be moving at all times, explosiveness with your arms, and it’s a great conditioning tool,” he said. “Besides the physical part, it’s a quick-thinking exercise, too. When you’re working hard and you’re using all your energy it’s hard to think which number is which and which hand you’re supposed to hit with and where you’re supposed to hit. It’s a lot of thinking.”
• Start with 3-4 sets of 30 seconds on the speed bag, a great hand-eye coordination tool. Hit the bag flush as it comes back to you. Mix up rhythms, speed and hands.
• Do 3-4 sets of 30 seconds on the punching bag, jabs and hooks.
• If you have a partner, go for 30 seconds to a minute with your partner, rotating between punching with boxing gloves and holding the hitting pads as targets.
• The person holding the pads calls out numbers, which direct you where to hit. 1 is a left-hand jab near the shoulder, 2 is right-hand jab near the shoulder, 3 is a low left-hand hook and 4 is a low right- hand hook.
• A typical pattern: 1-1, 1-1, 1-2, 1-2-3, 1-2-3-4. Rotate turns and do 3-4 reps.
Dumbbell Rip and Press
• Start with lower weight and get your form down first. Then take a 25-40 pound dumbbell in each hand and stand with your feet shoulder-width apart.
• Squat down a little bit and rip the dumbbells above your shoulders.
• With the dumbbells in the same arm position, do a full squat. Your thighs should be about parallel to the ground.
• Come up from the squat and lift the weights over your head.
Gym Rat • Dylan Donahue SYRACUSE
The Orange’s redshirt sophomore wanted to get more explosive in the offseason with this leg workout. “It works on your first steps out of a dodge,” he said. “It really works on your explosion, similar to cleans, but you’re doing it with dumbbells.”
A Publication of US Lacrosse
• It’s all about form. Make sure you are using good form on the squat. Your butt should be back and you don’t want your knees to come too far forward. You want to work on your legs and nothing else. Stay away from your back.
• Donahue usually does three sets of six or eight, depending on the week.
November 2013 >> LACROSSE MAGAZINE 45
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