Strength and Conditioning for On-Field Domination In Lacrosse

Follow this twelve week program and get to the next level with your speed and power.

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

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