History of the ITR: The long and short of the Interval Training Running Program (ITR) is that Dennis Daly got it in 1974 from Dick Garber, the longtime UMASS lax coach. Dick Garber explained that when the Russians first came to the US and Canada and kicked the NHL's butts they were in superior condition compared to the NHLers. They attributed their superb conditioning to ITR. Dick then went to UMASS's Exercise and Physiology Dept and said, "I want an ITR program for lacrosse." After he explained the nature of the game to them they designed the ITR program, which is designed to condition lacrosse midfielders. Whenever Daly implemented the program in his first year with a team the team accepted the program, but complained that they felt they were on a track team and that it took a lot of time away from lacrosse. When that same team tried a more traditional conditioning approach the second year they commented that they had never been in better shape for lacrosse than when they did the ITR program and so the ITR program was a mainstay from year 3 on. Remember, for maintenance, you run day 3 of week 6 once per week for however long your season is.
Example interpretations:
Day 1 Push Ups: 4 sets of 5 pushups with
each set done in 10 seconds and with a 30 second rest between each set.
Day 1 Sit Ups: 4 sets of 5 sit-ups with
each set done in 10 seconds and with a 30 second rest between each set.
Day1 Legs: Step up R leg, step up L
leg, step down R leg, step down L leg. Use an 8 inch step. Do 2 set of 5 reps
in 20 seconds with a 1 minute rest.
Day 1 Arms: You do alternating R and L
arm "step up and step down" to build up the shoulders. Do this on the
same 8 inch step used for the Leg exercise. Your face should be directly over
the step and you reach up and down with your arms.
Day 3 Run: 5 - 440 yard runs each done
in a max. of 1 minute 20 seconds and with a 4 minute
rest between each run. Followed by 2 - 110 yard runs each done in a max. of 20 seconds and with a 1 minute rest between each run.
Important: If you are not completely rested (able to talk) you should take another rest period. Also you should repeat a day if you are unable to finish due to exhaustion or lack of time.
Maintenance: Repeat Day 3 of Week 6 once per week
|
Week |
Day |
Exercise |
Sets |
Reps/Dist |
Time |
Rest |
|
1 |
1 |
Push Ups & Sit ups |
4 |
5 |
:10 |
:30 |
|
|
|
Arms & Legs |
2 |
5 |
:20 |
1:00 |
|
|
|
Run |
1 |
1
mile |
|
|
|
|
|
|
|
|
|
|
|
|
2 |
Push Ups & Sit ups |
2 |
9 |
:20 |
1:00 |
|
|
|
Arms & Legs |
3 |
5 |
:20 |
1:00 |
|
|
|
Run |
1 |
1
mile |
|
|
|
|
|
|
|
|
|
|
|
|
3 |
Push Ups & Sit ups |
4 |
5 |
:10 |
:30 |
|
|
|
Arms & Legs |
3 |
5 |
:20 |
1:00 |
|
|
|
Run |
5 |
440
yd |
1:20 |
4:00 |
|
|
|
|
2 |
110
yd |
:20 |
1:00 |
|
|
|
|
|
|
|
|
|
2 |
1 |
Push Ups & Sit ups |
2 |
10 |
:20 |
3:00 |
|
|
|
Arms & Legs |
4 |
5 |
:20 |
1:00 |
|
|
|
Run |
7 |
110
yd |
:20 |
1:00 |
|
|
|
|
1 |
660
yd |
2:15 |
|
|
|
|
|
|
|
|
|
|
|
2 |
Push Ups & Sit ups |
4 |
6 |
:10 |
:30 |
|
|
|
Arms & Legs |
3 |
4 |
:20 |
1:00 |
|
|
|
Run |
8 |
110
yd |
:20 |
1:00 |
|
|
|
|
1 |
660
yd |
2:10 |
5:00 |
|
|
|
|
2 |
220
yd |
:38 |
2:00 |
|
|
|
|
|
|
|
|
|
|
3 |
Push Ups & Sit ups |
2 |
12 |
:20 |
1:00 |
|
|
|
Arms & Legs |
5 |
5 |
:20 |
1:00 |
|
|
|
Run |
12 |
110
yd |
:20 |
1:00 |
|
|
|
|
1 |
440
yd |
1:20 |
|
|
|
|
|
|
|
|
|
|
3 |
1 |
Push Ups & Sit ups |
4 |
7 |
:10 |
:30 |
|
|
|
Arms & Legs |
4 |
5 |
:20 |
1:00 |
|
|
|
Run |
2 |
220
yd |
:40 |
2:00 |
|
|
|
|
10 |
110
yd |
:20 |
1:00 |
|
|
|
|
4 |
660
yd |
2:10 |
5:00 |
|
|
|
|
|
|
|
|
|
|
2 |
Push Ups & Sit ups |
2 |
14 |
:20 |
1:00 |
|
|
|
Arms & Legs |
5 |
5 |
:20 |
1:00 |
|
|
|
Run |
3 |
220
yd |
:40 |
2:00 |
|
|
|
|
12 |
110
yd |
:20 |
1:00 |
|
|
|
|
4 |
220
yd |
:38 |
2:00 |
|
|
|
|
|
|
|
|
|
|
3 |
Push Ups & Sit ups |
4 |
7 |
:10 |
:30 |
|
|
|
Arms & Legs |
5 |
5 |
:20 |
1:00 |
|
|
|
Run |
1 |
880
yd |
3:00 |
6:00 |
|
|
|
|
2 |
220
yd |
:40 |
2:00 |
|
|
|
|
12 |
110
yd |
:20 |
1:00 |
|
|
|
|
1 |
880
yd |
2:55 |
|
|
|
|
|
|
|
|
|
|
4 |
1 |
Push Ups & Sit ups |
3 |
16 |
:30 |
1:00 |
|
|
|
Arms & Legs |
4 |
8 |
:20 |
1:00 |
|
|
|
Run |
6 |
220
yd |
:40 |
2:00 |
|
|
|
|
6 |
110
yd |
:20 |
1:00 |
|
|
|
|
1 |
660
yd |
2:05 |
4:00 |
|
|
|
|
1 |
440
yd |
1:20 |
|
|
|
|
|
|
|
|
|
|
|
2 |
Push Ups & Sit ups |
5 |
9 |
:10 |
:30 |
|
|
|
Arms & Legs |
4 |
8 |
:20 |
1:00 |
|
|
|
Run |
4 |
220
yd |
:40 |
2:00 |
|
|
|
|
5 |
110
yd |
:20 |
1:00 |
|
|
|
|
1 |
880
yd |
3:00 |
3:00 |
|
|
|
3 |
220
yd |
:38 |
2:00 |
|
|
|
|
|
|
|
|
|
|
|
3 |
Push Ups & Sit ups |
3 |
16 |
:20 |
1:00 |
|
|
|
Arms & Legs |
4 |
10 |
:20 |
1:00 |
|
|
|
Run |
6 |
220
yd |
:40 |
2:00 |
|
|
|
|
6 |
110
yd |
:20 |
1:00 |
|
|
|
|
1 |
880
yd |
2:55 |
|
|
|
|
|||||
|
5 |
1 |
Push Ups & Sit ups |
5 |
10 |
:10 |
:30 |
|
|
|
Arms & Legs |
4 |
10 |
:20 |
1:00 |
|
|
|
Run |
5 |
220
yd |
:38 |
1:00 |
|
|
|
|
5 |
110
yd |
:18 |
1:00 |
|
|
|
|
1 |
880
yd |
3:00 |
3:00 |
|
|
|
|
1 |
660
yd |
2:00 |
|
|
|
|
|
|
|
|
|
|
|
2 |
Push Ups & Sit ups |
3 |
18 |
:20 |
1:00 |
|
|
|
Arms & Legs |
5 |
9 |
:20 |
1:00 |
|
|
|
Run |
5 |
220
yd |
:38 |
2:00 |
|
|
|
|
5 |
110
yd |
:18 |
1:00 |
|
|
|
|
1 |
220
yd |
:38 |
2:00 |
|
|
|
|
3 |
110
yd |
:18 |
1:00 |
|
|
|
|
3 |
220
yd |
:36 |
2:00 |
|
|
|
|
|
|
|
|
|
|
3 |
Push Ups & Sit ups |
5 |
10 |
:10 |
:30 |
|
|
|
Arms & Legs |
5 |
9 |
:20 |
1:00 |
|
|
|
Run |
5 |
220
yd |
:38 |
2:00 |
|
|
|
|
5 |
110
yd |
:18 |
1:00 |
|
|
|
|
1 |
660
yd |
2:00 |
4:00 |
|
|
|
|
3 |
880
yd |
2:50 |
2:50 |
|
|
|
|
|
|
|
|
|
6 |
1 |
Push Ups & Sit ups |
5 |
12 |
:10 |
:30 |
|
|
|
Arms & Legs |
5 |
9 |
:20 |
1:00 |
|
|
|
Run |
2 |
220
yd |
:35 |
1:45 |
|
|
|
|
5 |
110
yd |
:15 |
:45 |
|
|
|
|
10 |
55
yd |
:08 |
:30 |
|
|
|
|
1 |
220
yd |
:35 |
2:00 |
|
|
|
|
3 |
110
yd |
:15 |
:45 |
|
|
|
|
1 |
880
yd |
2:45 |
2:45 |
|
|
|
|
|
|
|
|
|
|
2 |
Push Ups & Sit ups |
3 |
22 |
:20 |
1:00 |
|
|
|
Arms & Legs |
5 |
10 |
:20 |
1:00 |
|
|
|
Run |
2 |
220
yd |
:35 |
1:45 |
|
|
|
|
5 |
110
yd |
:15 |
:45 |
|
|
|
|
11 |
55
yd |
:08 |
:30 |
|
|
|
|
1 |
660
yd |
2:00 |
4:00 |
|
|
|
|
3 |
220
yd |
:35 |
2:00 |
|
|
|
|
|
|
|
|
|
|
3 |
Push Ups & Sit ups |
5 |
14 |
:10 |
:30 |
|
|
|
Arms & Legs |
5 |
10 |
:20 |
1:00 |
|
|
|
Run |
2 |
220
yd |
:35 |
1:45 |
|
|
|
|
5 |
110
yd |
:15 |
:45 |
|
|
|
|
11 |
55
yd |
:08 |
:30 |
|
|
|
|
1 |
660
yd |
2:00 |
4:00 |
|
|
|
|
3 |
220
yd |
:35 |
2:00 |
|
|
|
|
1 |
110
yd |
:15 |
|
Last Updated on 4/3/98
By Bob Sideli
Email: sidelir@westnet.com