This is a twelve-week, sport specific program designed for lacrosse by strength and conditioning coach Daniel Lonsdale. The aim of this program is to increase the athlete’s strength and power. It also includes elements of shoulder health to cope with the rigors of the sport.


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Use this warm up before each workout:


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




Week 9, Day 1


  • 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 5x5
  • Bell up overhead kettlebell press 3x8 each arm
  • Front and side plank x2 circuit, 3x45 seconds


Week 9, Day 2


  • 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.)


Week 9, Day 3


  • 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 5x5
  • Barbell roll outs 5x5
  • Prone Y,W,T scapula work 3x10 


More information on the lacrosse training plan:


Strength and power are vital for lacrosse players. They allow for more force to be placed into floor, which in turn will aid performance in a number ways:


  • Greater acceleration
  • Improved agility
  • Increased power in shots


The program has been split into three, four-week training blocks to allow an adequate amount of time for adaption to occur. The warm up for each session during the twelve-week program consists of a hip, glute and upper body conditioning plate warm up. This warm up increases dynamic flexibility and over time will condition the soft tissues around the hip and shoulder girdle, which will help combat injury. It will also preps the neural system for the movements in the following session.


Percentages of one-rep maxes (1RM) are used in the program, so it is worth knowing these before beginning the program. You should also re-test them every four weeks so that you are training at the correct intensity.


All lifts should be performed with correct technique and without a breakdown in form. If a breakdown in form occurs, reduce the weight slightly. The percentages are only predictions and do not take into account other external stressors such as lack of sleep, nutrition, emotional stress, and other factors.

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