Strength and Conditioning for On-Field Domination In Lacrosse

Daniel Lonsdale

Coach

Rugby, Rowing, Lacrosse, Fencing

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.

 

These physical properties are vital for lacrosse players as 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.

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 3x10 (step off box, land with hips and knees in flexion and feet hip width.)
  • Back squat 5x5 @ 80% 1RM
  • Romanian deadlift 5x5
  • Bell up overhead kettlebell press 3x8 each arm
  • Front, side plank x2 circuit 3x35 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 3x10 (step off box, land with hips and knees in flexion, feet hip width apart)
  • Back Squat 5x5 @ 80% 1RM
  • RDL 5x5
  • Bell up overhead Kettle bell press 3x8 each arm
  • Front and side plank x2 circuit, 3x35 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 (add weight if you can do more than 5 reps)
  • Bent-over barbell row 5x5
  • Barbell roll outs 3x5
  • Prone Y,W,T scapula work 3x10

 

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 4x10 (step off box, land with hips and knees in flexion, feet hip width apart)
  • Back Squat 5x5 @ 85% 1RM
  • RDL 5x5
  • Bell up overhead kettlebell press 3x8 each arm
  • Front and side plank x2 circuit, 3x35 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 5x5 per leg
  • Press up 5x5 (add weight if you can do more than 5 reps)
  • Bent-over barbell row 5x5
  • Barbell roll outs 3x5
  • Prone Y,W,T scapula work 3x10

 

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 4x10 (step off box, land with hips and knees in flexion, feet hip width apart)
  • Back squat 5x5 @ 85% 1RM
  • RDL 5x5
  • Bell up overhead kettlebell press 3x8 each arm
  • Front and side plank x2 circuit, 3x35 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 5x5 per leg
  • Press up 5x5 (add weight if you can do more than 5 reps)
  • Bent-over barbell row 5x5
  • Barbell roll outs 3x5
  • Prone Y,W,T scapula work 3x10

 

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 3x10 (step off box sideways, land with hips and knees in flexion, feet hip width apart)
  • Back squat 5x3 @ 80% 1RM
  • RDL 5x5
  • Bell up overhead kettlebell press 3x8 each arm
  • Front and side plank x2 circuit, 3x45 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 5x5 per leg
  • Press up 5x5 (add weight if you can do more than 5 reps)
  • Bent-over barbell row 5x5
  • Barbell roll-outs 4x5
  • Prone Y,W,T scapula work 3x10

 

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 3x10 (step off box sideways, land with hips and knees in flexion, feet hip width apart)
  • Back Squat 5x3 @ 80% 1RM
  • RDL 5x5
  • Bell up overhead kettlebell press 3x8 each arm
  • Front and side plank x2 circuit, 3x45 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 5x5 per leg
  • Press up 5x5 (add weight if you can do more than 5 reps)
  • Bent-over barbell row 5x5
  • Barbell roll outs 4x5
  • Prone Y,W,T scapula work 3x10

 

 

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 4x10 (step off box sideways, land with hips and knees in flexion, feet hip width apart)
  • Back Squat 5x3 @ 85% 1RM
  • RDL 5x5
  • Bell up overhead kettlebell press 3x8 each arm
  • Front and side plank x2 circuit, 3x45 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 5x5 per leg
  • Press up 5x5 (add weight if you can do more than 5 reps)
  • Bent-over barbell row 5x5
  • Barbell roll outs 4x5
  • Prone Y,W,T scapula work 3x10

 

 

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 4x10 (step off box sideways, land with hips and knees in flexion, feet hip width apart)
  • Back Squat 5x3 @ 85% 1RM
  • RDL 5x5
  • Bell up overhead kettlebell press 3x8 each arm
  • Front and side plank x2 circuit, 3x45 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 5x5 per leg
  • Press up 5x5 (add weight if you can do more than 5 reps)
  • Bent-over barbell row 5x5
  • Barbell roll outs 4x5
  • Prone Y,W,T scapula work 3x10

 

 

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 5x5
  • Bell up overhead kettlebell press 3x8 each arm
  • Front and side plank x2 circuit, 3x45 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 5x5
  • Barbell roll outs 5x5
  • Prone Y,W,T scapula work 3x10

 

 

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 5x5
  • Bell up overhead kettlebell press 3x8 each arm
  • Front and side plank x2 circuit, 3x45 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 5x5
  • Barbell roll outs 5x5
  • Prone Y,W,T scapula work 3x10

 

 

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 5x5
  • Bell up overhead kettlebell press 3x8 each arm
  • Front and side plank x2 circuit, 3x45 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 5x5
  • Barbell roll outs 5x5
  • Prone Y,W,T scapula work 3x10

 

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 5x5
  • Bell up overhead kettlebell press 3x8 each arm
  • Front and side plank x2 circuit, 3x45 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 5x5
  • Barbell roll outs 5x5
  • Prone Y,W,T scapula work 3x10
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