Strength and Conditioning for On-Field Domination In Lacrosse
Week 1
Day 1
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2
- Squat
- Romanian Deadlift
- Lateral Squat
- Calf Raise
- Bent Over Row
- Pull Over
- Hip Bridge
- Overhead Press
- Press Up
Workout
- Depth landings 3×10 (step off box, land with hips and knees in flexion and feet hip width.)
- Back squat 5×5 @ 80% 1RM
- Romanian deadlift 5×5
- Bell up overhead kettlebell press 3×8 each arm
- Front, side plank x2 circuit 3×35 seconds
Day 2
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2
- Squat
- Romanian Deadlift
- Lateral Squat
- Calf Raise
- Bent Over Row
- Pull Over
- Hip Bridge
- Overhead Press
- Press Up
Workout
- Deadlift 5X5 @ 80% 1RM
- Overhead press 5X5
- Chin ups 5X5 (underhand grip) if more than 5 reps are possibe, add weight.
- Cable rotations 5X8 per side (use band if cable machine is unavailable.
Day 3
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2
- Squat
- Romanian Deadlift
- Lateral Squat
- Calf Raise
- Bent Over Row
- Pull Over
- Hip Bridge
- Overhead Press
- Press Up
Workout
- Split squat 5X5 per leg
- Press up 5X5 If you can do more than 5 reps, add wieght.
- Bent-over barbell row 5X5
- Barbell rollouts 3X5
- Prone Y, W, T scapula work 3X10
Click on the number below that corresponds to the week of training you’re in.
Week 2
Day 1
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2
- Squat
- Romanian Deadlift
- Lateral Squat
- Calf Raise
- Bent Over Row
- Pull Over
- Hip Bridge
- Overhead Press
- Press Up
Workout:
- Depth Landings 3×10 (step off box, land with hips and knees in flexion, feet hip width apart)
- Back Squat 5×5 @ 80% 1RM
- RDL 5×5
- Bell up overhead Kettle bell press 3×8 each arm
- Front and side plank x2 circuit, 3×35 seconds
Day 2
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2
- Squat
- Romanian Deadlift
- Lateral Squat
- Calf Raise
- Bent Over Row
- Pull Over
- Hip Bridge
- Overhead Press
- Press Up
Workout:
- Deadlift 5X5 @ 80% 1RM
- Overhead press 5X5
- Chin ups 5X5 (underhand grip) if more than 5 reps are possibe, add weight.
- Cable rotations 5X8 per side (use band if cable machine is unavailable.
Day 3
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2
- Squat
- Romanian Deadlift
- Lateral Squat
- Calf Raise
- Bent Over Row
- Pull Over
- Hip Bridge
- Overhead Press
- Press Up
Workout:
- Split squat 5×5 per leg
- Press up 5×5 (add weight if you can do more than 5 reps)
- Bent-over barbell row 5×5
- Barbell roll outs 3×5
- Prone Y,W,T scapula work 3×10
Click on the number below that corresponds to the week of training you’re in.
Week 3
Day 1
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2
- Squat
- Romanian Deadlift
- Lateral Squat
- Calf Raise
- Bent Over Row
- Pull Over
- Hip Bridge
- Overhead Press
- Press Up
Workout:
- Depth Landings 4×10 (step off box, land with hips and knees in flexion, feet hip width apart)
- Back Squat 5×5 @ 85% 1RM
- RDL 5×5
- Bell up overhead kettlebell press 3×8 each arm
- Front and side plank x2 circuit, 3×35 seconds
Day 2
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2
- Squat
- Romanian Deadlift
- Lateral Squat
- Calf Raise
- Bent Over Row
- Pull Over
- Hip Bridge
- Overhead Press
- Press Up
Workout:
- Deadlift 5X5 @ 85% 1RM
- Overhead press 5X5
- Chin ups 5X5 (underhand grip) if more than 5 reps are possibe, add weight.
- Cable rotations 5X8 per side (use band if cable machine is unavailable.
Day 3
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2
- Squat
- Romanian Deadlift
- Lateral Squat
- Calf Raise
- Bent Over Row
- Pull Over
- Hip Bridge
- Overhead Press
- Press Up
Workout:
- Split squat 5×5 per leg
- Press up 5×5 (add weight if you can do more than 5 reps)
- Bent-over barbell row 5×5
- Barbell roll outs 3×5
- Prone Y,W,T scapula work 3×10
Click on the number below that corresponds to the week of training you’re in.
Week 4
Day 1
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2
- Squat
- Romanian Deadlift
- Lateral Squat
- Calf Raise
- Bent Over Row
- Pull Over
- Hip Bridge
- Overhead Press
- Press Up
Workout:
- Depth landings 4×10 (step off box, land with hips and knees in flexion, feet hip width apart)
- Back squat 5×5 @ 85% 1RM
- RDL 5×5
- Bell up overhead kettlebell press 3×8 each arm
- Front and side plank x2 circuit, 3×35 seconds
Day 2
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2
- Squat
- Romanian Deadlift
- Lateral Squat
- Calf Raise
- Bent Over Row
- Pull Over
- Hip Bridge
- Overhead Press
- Press Up
Workout:
- Deadlift 5X5 @ 85% 1RM
- Overhead press 5X5
- Chin ups 5X5 (underhand grip) if more than 5 reps are possibe, add weight.
- Cable rotations 5X8 per side (use band if cable machine is unavailable.
Day 3
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2
- Squat
- Romanian deadlift
- Lateral squat
- Calf raise
- Bent-over Row
- Pull over
- Hip bridge
- Overhead press
- Press up
Workout:
- Split squat 5×5 per leg
- Press up 5×5 (add weight if you can do more than 5 reps)
- Bent-over barbell row 5×5
- Barbell roll outs 3×5
- Prone Y,W,T scapula work 3×10
Click on the number below that corresponds to the week of training you’re in.
Week 5
Day 1
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2
- Squat
- Romanian deadlift
- Lateral squat
- Calf raise
- Bent-over row
- Pull over
- Hip bridge
- Overhead press
- Press up
Workout:
- Lateral depth landings 3×10 (step off box sideways, land with hips and knees in flexion, feet hip width apart)
- Back squat 5×3 @ 80% 1RM
- RDL 5×5
- Bell up overhead kettlebell press 3×8 each arm
- Front and side plank x2 circuit, 3×45 seconds
Day 2
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2:
- Squat
- Romanian deadlift
- Lateral squat
- Calf raise
- Bent-over row
- Pull over
- Hip bridge
- Overhead press
- Press up
Workout:
- Deadlift 5X3 @ 80% 1RM
- Push press 5X5
- Pull ups 5X5 if more than 5 reps are possibe, add weight.
- Cable rotations 5X8 per side (use band if cable machine is unavailable.)
Day 3
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2
- Squat
- Romanian deadlift
- Lateral squat
- Calf raise
- Bent-over row
- Pull over
- Hip bridge
- Overhead press
- Press up
Workout:
- Bulgarian split squat 5×5 per leg
- Press up 5×5 (add weight if you can do more than 5 reps)
- Bent-over barbell row 5×5
- Barbell roll-outs 4×5
- Prone Y,W,T scapula work 3×10
Click on the number below that corresponds to the week of training you’re in.
Week 6
Day 1
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2
- Squat
- Romanian deadlift
- Lateral squat
- Calf raise
- Bent-over row
- Pull over
- Hip bridge
- Overhead press
- Press up
Workout:
- Lateral Depth Landings 3×10 (step off box sideways, land with hips and knees in flexion, feet hip width apart)
- Back Squat 5×3 @ 80% 1RM
- RDL 5×5
- Bell up overhead kettlebell press 3×8 each arm
- Front and side plank x2 circuit, 3×45 seconds
Day 2
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2
- Squat
- Romanian deadlift
- Lateral squat
- Calf raise
- Bent-over row
- Pull over
- Hip bridge
- Overhead press
- Press up
Workout:
- Deadlift 5X3 @ 80% 1RM
- Push press 5X5
- Pull ups 5X5 (overhand grip) if more than 5 reps are possible, add weight.
- Cable rotations 5X8 per side (use band if cable machine is unavailable.)
Day 3
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2:
- Squat
- Romanian deadlift
- Lateral squat
- Calf raise
- Bent-over row
- Pull over
- Hip bridge
- Overhead press
- Press up
Workout:
- Bulgarian split squat 5×5 per leg
- Press up 5×5 (add weight if you can do more than 5 reps)
- Bent-over barbell row 5×5
- Barbell roll outs 4×5
- Prone Y,W,T scapula work 3×10
Click on the number below that corresponds to the week of training you’re in.
Week 7
Day 1
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2
- Squat
- Romanian deadlift
- Lateral squat
- Calf raise
- Bent-over row
- Pull over
- Hip bridge
- Overhead press
- Press up
Workout:
- Lateral Depth Landings 4×10 (step off box sideways, land with hips and knees in flexion, feet hip width apart)
- Back Squat 5×3 @ 85% 1RM
- RDL 5×5
- Bell up overhead kettlebell press 3×8 each arm
- Front and side plank x2 circuit, 3×45 seconds
Day 2
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2
- Squat
- Romanian deadlift
- Lateral squat
- Calf raise
- Bent-over row
- Pull over
- Hip bridge
- Overhead press
- Press up
Workout:
- Deadlift 5X3 @ 85% 1RM
- Push press 5X5
- Pull ups 5X5 (underhand grip) if more than 5 reps are possible, add weight
- Cable rotations 5X8 per side (use band if cable machine is unavailable)
Day 3
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2
- Squat
- Romanian deadlift
- Lateral squat
- Calf raise
- Bent-over row
- Pull over
- Hip bridge
- Overhead press
- Press up
Workout:
- Bulgarian split squat 5×5 per leg
- Press up 5×5 (add weight if you can do more than 5 reps)
- Bent-over barbell row 5×5
- Barbell roll outs 4×5
- Prone Y,W,T scapula work 3×10
Click on the number below that corresponds to the week of training you’re in.
Week 8
Day 1
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2:
- Squat
- Romanian deadlift
- Lateral squat
- Calf raise
- Bent-over row
- Pull over
- Hip bridge
- Overhead press
- Press up
Workout:
- Lateral Depth Landings 4×10 (step off box sideways, land with hips and knees in flexion, feet hip width apart)
- Back Squat 5×3 @ 85% 1RM
- RDL 5×5
- Bell up overhead kettlebell press 3×8 each arm
- Front and side plank x2 circuit, 3×45 seconds
Day 2
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2
- Squat
- Romanian deadlift
- Lateral squat
- Calf raise
- Bent-over row
- Pull over
- Hip bridge
- Overhead press
- Press up
Workout:
- Deadlift 5X3 @ 85% 1RM
- Push press 5X5
- Pull ups 5X5 (underhand grip) if more than 5 reps are possible, add weight.
- Cable rotations 5X8 per side (use band if cable machine is unavailable.)
Day 3
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2:
- Squat
- Romanian deadlift
- Lateral squat
- Calf raise
- Bent-over row
- Pull over
- Hip bridge
- Overhead press
- Press up
Workout:
- Bulgarian split squat 5×5 per leg
- Press up 5×5 (add weight if you can do more than 5 reps)
- Bent-over barbell row 5×5
- Barbell roll outs 4×5
- Prone Y,W,T scapula work 3×10
Click on the number below that corresponds to the week of training you’re in.
Week 9
Day 1
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2
- Squat
- Romanian deadlift
- Lateral squat
- Calf raise
- Bent-over row
- Pull over
- Hip bridge
- Overhead press
- Press up
Workout:
- Drop jumps 5X5 (step off box, land with feet hip-width and change direction into a jump as quickly as possible)
- Back Squat 3X5 @ 85% 1RM
- RDL 5×5
- Bell up overhead kettlebell press 3×8 each arm
- Front and side plank x2 circuit, 3×45 seconds
Day 2
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2
- Squat
- Romanian deadlift
- Lateral squat
- Calf raise
- Bent-over row
- Pull over
- Hip bridge
- Overhead press
- Press up
- Push jerk 5X5
- Deadift 3X5 @ 85% (strength maintenance)
- Pull ups 5X5 (underhand grip) if more than 5 reps are possible, add weight.
- Cable rotations 5X8 per side (use band if cable machine is unavailable.)
Day 3
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2
- Squat
- Romanian deadlift
- Lateral squat
- Calf raise
- Bent-over row
- Pull over
- Hip bridge
- Overhead press
- Press up
Workout:
- Lateral drop jumps 5X5 (step off box sideways, land with feet hip-width and change direction into a jump as quickly as possible)
- Bulgarian split squat 5X5 each leg
- Clap press ups 5X5
- Bent-over barbell row 5×5
- Barbell roll outs 5×5
- Prone Y,W,T scapula work 3×10
Click on the number below that corresponds to the week of training you’re in.
Week 10
Day 1
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2
- Squat
- Romanian deadlift
- Lateral squat
- Calf raise
- Bent-over row
- Pull over
- Hip bridge
- Overhead press
- Press up
Workout:
- Drop jumps 5X5 (step off box, land with feet hip-width and change direction into a jump as quickly as possible)
- Back Squat 3X5 @ 85% 1RM
- RDL 5×5
- Bell up overhead kettlebell press 3×8 each arm
- Front and side plank x2 circuit, 3×45 seconds
Day 2
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2:
- Squat
- Romanian deadlift
- Lateral squat
- Calf raise
- Bent-over row
- Pull over
- Hip bridge
- Overhead press
- Press up
Workout:
- Push jerk 5X5
- Deadift 3X5 @ 85% (strength maintenance)
- Pull ups 5X5 (underhand grip) if more than 5 reps are possible, add weight.
- Cable rotations 5X8 per side (use band if cable machine is unavailable.)
Day 3
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2:
- Squat
- Romanian deadlift
- Lateral squat
- Calf raise
- Bent-over row
- Pull over
- Hip bridge
- Overhead press
- Press up
Workouts:
- Lateral drop jumps 5X5 (step off box sideways, land with feet hip-width and change direction into a jump as quickly as possible)
- Bulgarian split squat 5X5 each leg
- Clap press ups 5X5
- Bent-over barbell row 5×5
- Barbell roll outs 5×5
- Prone Y,W,T scapula work 3×10
Click on the number below that corresponds to the week of training you’re in.
Week 11
Day 1
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2
- Squat
- Romanian deadlift
- Lateral squat
- Calf raise
- Bent-over row
- Pull over
- Hip bridge
- Overhead press
- Press up
Workout:
- Drop jumps 6X5 (step off box, land with feet hip-width and change direction into a jump as quickly as possible)
- Back Squat 3X5 @ 87% 1RM
- RDL 5×5
- Bell up overhead kettlebell press 3×8 each arm
- Front and side plank x2 circuit, 3×45 seconds
Day 2
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2
- Squat
- Romanian deadlift
- Lateral squat
- Calf raise
- Bent-over row
- Pull over
- Hip bridge
- Overhead press
- Press up
Workouts:
- Push jerk 5X5
- Deadift 3X5 @ 87% (strength maintenance)
- Pull ups 5X5 (underhand grip) if more than 5 reps are possible, add weight.
- Cable rotations 5X8 per side (use band if cable machine is unavailable.)
Day 3
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2
- Squat
- Romanian deadlift
- Lateral squat
- Calf raise
- Bent-over row
- Pull over
- Hip bridge
- Overhead press
- Press up
Workout
- Lateral drop jumps 6X5 (step off box sideways, land with feet hip-width and change direction into a jump as quickly as possible)
- Bulgarian split squat 5X5 each leg
- Clap press ups 5X5
- Bent-over barbell row 5×5
- Barbell roll outs 5×5
- Prone Y,W,T scapula work 3×10
Click on the number below that corresponds to the week of training you’re in.
Week 12
Day 1
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2:
- Squat
- Romanian deadlift
- Lateral squat
- Calf raise
- Bent-over row
- Pull over
- Hip bridge
- Overhead press
- Press up
Workout:
- Drop jumps 6X5 (step off box, land with feet hip-width and change direction into a jump as quickly as possible)
- Back Squat 3X5 @ 87% 1RM
- RDL 5×5
- Bell up overhead kettlebell press 3×8 each arm
- Front and side plank x2 circuit, 3×45 seconds
Day 2
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2:
- Squat
- Romanian deadlift
- Lateral squat
- Calf raise
- Bent-over row
- Pull over
- Hip bridge
- Overhead press
- Press up
Workout:
- Push jerk 5X5
- Deadift 3X5 @ 87% (strength maintenance)
- Pull ups 5X5 (underhand grip) if more than 5 reps are possible, add weight.
- Cable rotations 5X8 per side (use band if cable machine is unavailable.)
Day 3
Warm Up: 10kg plate is used for resistance. 20 seconds per exercise x 2:
- Squat
- Romanian deadlift
- Lateral squat
- Calf raise
- Bent-over row
- Pull over
- Hip bridge
- Overhead press
- Press up
Workout:
- Lateral drop jumps 6X5 (step off box sideways, land with feet hip-width and change direction into a jump as quickly as possible)
- Bulgarian split squat 5X5 each leg
- Clap press ups 5X5
- Bent-over barbell row 5×5
- Barbell roll outs 5×5
- Prone Y,W,T scapula work 3×10