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Pat Heim - Workout Q & A

1. On average, how much time do you spend in the gym per week?

I try to hit the gym 5 days in a week.  I usually spend a little more than an hour each time I work out.

2. How important is stretching prior to your workout?

Stretching is very important prior to any workout, especially if you’re working on a routine that targets the specific areas of your workout.  It’s also good to get in a little warm up like riding a bike, elliptical, push-ups, sit-ups, etc., anything that will get my heart rate up.

3. What part of your body do you target the most when working out?

I generally do a total upper body workout and I’ll mix up the exercises each time I go to the gym.  I have a trainer I work out with for the lower body exercises.

4. What kinds of exercises do you do to work on this area?

Dumbbell press, lat pull-downs, dips, triceps extensions, lat raises, flies, pull-ups, push-ups, row, curls, then I do a series of abdominal/core exercises.

5. Are there any “Must Do” exercises for your sport?

I think it’s important to maintain a good core and that goes for any athlete.  I also think depending on your position, some lacrosse players might focus on certain areas more than others.  For example, as a defender in the indoor game you crosscheck and fight through picks on every play so you exert a pushing force a lot.  So, during a workout I will do 3-4 exercises that focus on my triceps and/or chest.

6. How important is strength training for lacrosse players?

I think it’s very important, especially if you want to compete at a high level.  Lacrosse is a tough sport and it can take a toll on your body, so it’s important to stay strong and fit.

7. If you only had time to use one machine at the gym, which would it be?

I think a lot of machines are 1-2 exercises specific, that’s why I like using dumbbells because you can do several exercises with them.

8. Have you ever worked out with a trainer?

Describe that experience.
I currently work out with a trainer.  We typically focus on speed training, agility and conditioning.  I usually start out the session with some warm-up drills, then we progress into plyometrics/speed changing drills and then we finish with sprinting/conditioning drills.

9. Is there any exercise trend that you have yet to try, but are interested in?

I’ve heard that Yoga is very worthwhile and that it really helps.  I’d like to try a couple sessions to see what it’s like.

10. What songs do you listen to on your iPod to get motivated at the gym?

I typically like to listen to any kind of classic rock, rock and some old school rap.  Pearl Jam, Incubus, The Eagles, The Band, Jurassic 5, Tribe Called Quest, Kings of Leon are a few.