PULLUPS


»WORKS ON BACK AND


BICEPS


»HELPS WITH SHOOTING,


PASSING, SPEED AND STRENGTH


»WARDEN DOES 21 REPS IN ONE


MINUTE (100 POINTS ON PFT)


1


2 3


PUSHUPS


»WORKS ON CORE,


SHOULDERS, TRICEPS AND DELTOIDS


»HELPS WITH ARM STRENGTH


FOR PASSING AND SHOOTING


»WARDEN DOES 72 PUSHUPS IN


2 MINUTES (100 POINTS ON PFT)


1


2 3


CRUNCHES


»WORKS ON CORE


»HELPS WITH ENDURANCE AND


RUNNING


»WARDEN DOES 95 CRUNCHES IN


2 MINUTES (100 POINTS ON PFT)


1 2


Wait for the bell to sound.


Keep your hands on your collarbone and touch the top of your knees with each rep.


laxmagazine.com November 2014 » LACROSSE MAGAZINE 47 LONG JUMP


»WORKS ON QUADS AND


HAMSTRINGS


»HELPS WITH EXPLOSIVENESS


»WARDEN DOES 9 FEET, 3 INCHES


(8 FEET, 8 INCHES=100 POINTS ON PFT)


1


Wait for the bell to sound. You have one practice jump and then two to make it as


far as you can.


2 3


Squat down as low as you can. Explode up fast off your toes for a broad jump.


Bring your feet up and land as far away from your starting position as possible.


Wait for the bell to sound.


When you go down, break 90 degrees with your elbows.


When you go up, straighten them out all the way. Keep a straight back.


600-YARD RUN


»WORKS ON FULL BODY (LEGS,


ARMS AND CORE)


»HELPS WITH RUNNING SPEED


»WARDEN DOES 600 YARDS


UNDER 1:35 (100 POINTS ON PFT)


1


2 3


Wait for the bell to sound.


Make long strides while pumping your arms.


Breathe out of your mouth and in through your nose (or in your nose and out your mouth, whichever you prefer). Push as hard as you can.


Wait for the bell to sound, signaling the start of your minute.


Grab the bar. Pull yourself all the way up until your chin passes the bar.


Lower yourself down until your elbows are locked. Repeat until you pass.


VITALS


Name: Alex Warden No. 20 Year: Junior Position: Defense Height: 6’1” Weight: 215 Squat: 425 Bench: 335 Deadlift: 515 Mile: 5:41 Vertical Jump: 34”


CARBO-LOAD


Having a diet high in carbohydrates is very important because they’re for short-term energy. That’s what the PFT is, 10 minutes to give it


everything you have.


ALTITUDE Being


hydrated also is very important. Being at this altitude where we take this test, it’s very dry and there are no water breaks.


ATTITUDE


One of the core things we teach here is to be mentally strong even when you’re tired. Just know that you have to push through if you want to do well.


— Alex Warden


©PHOTO CREDIT


©TOM KIMMELL


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