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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.

Daniel Lonsdale

Written by Last updated on Oct 25, 2022

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
Daniel Lonsdale

About Daniel Lonsdale

Daniel Lonsdale first started coaching during his early years at University, where he coached rugby union at a number of primary and secondary schools. He soon progressed to assisting with the coaching of RHC Cougars, an Edinburgh rugby club.

Upon graduating Edinburgh University in 2012 with a Bachelors degree in Applied Sports Science Daniel applied and got accepted to the Team Durham Internship program that runs at the highly regarded Durham University.

Daniel is currently involved in providing strength and conditioning for the top athletes of Durham University, which is ranked second in the British University Sport league table 2011/2012. Daniel has been particularly involved with the following Team Durham sports: rugby, rowing, fencing, cricket, and men’s lacrosse. He has also worked closely with a group of triathletes in their first year of competing. Alongside his internship he is also currently gaining experience coaching and working with the Hartlepool United youth team, the Team Northumbria ‘netball talent league’ squad, and the North East of England talent programme.

Alongside his Bachelors Degree in Applied Sports Science Daniel has obtained the following qualifications: NASM-CPT,RFU Rugby Ready Course, and RFU Level One Rugby Coaching Badge. He is currently working towards his NASM-PES and NASM-CES as well as his UKSCA accreditation.

Daniel has a particular interest in the fields of rowing and rugby, as these are sports in which he has the most experience in himself at a competitive level. Although he is new to the field of strength and conditioning he has already gained a wealth of experience working alongside a team of coaches who have helped Durham University become a center of excellence for cricket and rowing in the United Kingdom.

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