Welcome to Inside the Weight Room on MLL Press Box, where we take a look at all aspects of the offseason training regimen of some of the top players in Major League Lacrosse. This includes weight training, diet habits, cardiovascular training, on-field drills and film study.

Our first subject is Ohio Machine goalie Scott Rodgers. A Notre Dame product and seven-year veteran of the league, Rodgers mixes his offseason training program with his role as a strength coach for Johns Hopkins University. As a goalie, Rodgers focuses on improving his footwork with short, explosive movements and adding bulk to withstand the barrage of shots he'll face during the year.   

Weights

BY THE NUMBERS

455 lbs

BENCH PRESS

600 lbs

DEADLIFT

As far as my lifting stuff, I’m five days a week out-of-season up until about two weeks before our first training camp. That’s when I really tailor it down. Through the season I go two to three days a week through the whole year.

I play a physical brand of goaltending.

Very rarely do you see a very small goalie in MLL. Adam Ghitelman might be a small guy, but he’s a stocky cat. Brian Phipps, not the tallest guy, but he’s built to last. We need to be able to take a couple of blows from that ball, so I train to put on muscle during the offseason.

I’m probably the strongest I’ve ever been right now at 29 years old. 

I’m trying to get as big and strong as possible right now and then I cut it down. It worked last year. I think I found the perfect balance for me of what can help me perform at the top level, and I’m going to stick with it.

 

 

Core day with 135. It ain't 185 like the dude @that1legmonster but it will do for today. #Progress #FatManStrong

A video posted by Scotty Rodgers (@scottyrodg42) on

Diet

I can eat what I want right now and just put on this mass, then I’ll shed it. I’ll shed it like a bear sheds it right before the summer. It’s pretty funny.

I get through two protein shakes a day. I pack a shake with me to work, that’s 65 grams of protein. Then I get another 60 grams before bed.

I usually wake myself up every night at 2 a.m. to eat a peanut butter and jelly. Every night I just have a PB&J on wheat ready to go. 

leKr_333__MG_1894.jpgA lot of my atheltes ask, “How do I gain wait?”

I’m like, “You need to wake your butt up at 2 a.m., eat a PB&J, have a glass of whole milk and you’ll be just fine.”

It’s pretty old school, but it works. All of my other stuff like protein shakes with water I don’t really go heavy with calories. I eat well. Chicken and rice during the day, but at night I get that PB&J.

I’m taking in like four thousand calories a day. That’s like a job for me, because the average person takes about 21 to 25 hundred.

Cardio

Getting towards training camp, I’ll start crushing the elliptical.

I have this torn up knee, so I’m trying to do my cardio within my workouts. So, either the tempo of my workouts is very fast, or on Saturdays I’m doing tire flips, I’m doing battle ropes – 15 seconds on, 15 seconds off. I’m just keeping my work-to-rest ratio at a pretty even rate so I can keep that heart rate up.

It’s not very lacrosse-ish, but I tell people, if you ever watch the style I play, I’m holding the pipe, I’m getting hit. I take some body blows.

I get hit in the bicep. I get hit in the arm, in the pecs. So, I’m always trying to keep those things pumped up.

On-field

My big thing is my camps and my clinics.

I like to say I’m a pretty good teacher. I like to get in the trenches with those kids.

My stick is always in my hands. So, whenever I show these kids what to do, I practice it. It's a "practice what you preach" kind of deal.

I think these kids love it when we work these camps, especially the goalies, because they say, “I could score on you!”

“Yeah, you could score on me. My mom could score on me from eight yards.”

I take shots from a couple of buddies that live in Baltimore. Guys that play in the league. We’ll get going here at the end of winter. 

I don’t let Tommy Schreiber shoot on me because he’ll score every time. 

Rodgers-InNet.png

Film study

I used to watch myself too much and really critique myself.

I think goalies need to play with confidence. If you rip yourself down too much, it is not a good thing. So, I almost do the opposite. I kind of pump myself up. Obviously, I know what I’ve given up. I’m a professional goalie. I know if I should have had a two-pointer. I know if I should have had a 12-yard shot that was a fade-away.

But, I also watch the ones that I get. I watch the ones that I save. 

It’s almost more of a confidence thing for me. Build yourself up. Pump yourself up and get in there. Because right now, the way these guys shoot the ball, if you don’t go in there with the right mental approach, it’s a long day.

I used to think, “This guy shoots this shot every time.”

There’s not many Scott Rodgers out there that are 6-foot-4, 265 pounds, so they’re not going to see a lot of the cage. So, I watch film on myself, rather than watch film on what that guy does against another goalie. I try not to get caught up in his tendencies.

So right now, it’s about pumping myself up.

 

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