Conditioning for lacrosse. Ultimate 4-Week Lacrosse Conditioning Program: Dominate the Field

How can lacrosse players improve their on-field performance. What is the most effective strength and conditioning program for lacrosse athletes. How to build strength, power, and endurance for lacrosse in just 4 weeks.

The Importance of Strength and Conditioning for Lacrosse Players

Lacrosse is a high-intensity sport that demands a unique combination of strength, speed, agility, and endurance. To excel on the field, players must develop a solid foundation of physical fitness through targeted strength and conditioning programs. This comprehensive 4-week program is designed to help lacrosse athletes enhance their performance and dominate the game.

Why is strength and conditioning crucial for lacrosse players? Here are some key reasons:

• Improved power and explosiveness for quick sprints and direction changes
• Enhanced endurance to maintain peak performance throughout the game
• Increased strength for more powerful shots, passes, and defensive maneuvers
• Better injury prevention through balanced muscle development and proper movement patterns
• Improved overall athleticism and on-field performance

Breaking Down the 4-Week Lacrosse Conditioning Program

This program is structured into four weeks, with each week consisting of three workout days. The workouts are designed to target all major muscle groups and develop the specific physical attributes required for lacrosse success. Here’s an overview of what to expect:

• Week 1-2: Focus on building a solid foundation of strength and proper form
• Week 3-4: Increase intensity and load to further challenge the body and promote adaptation
• Each workout day includes a warm-up routine and a specific workout targeting different aspects of fitness

Weekly Workout Structure

1. Day 1: Lower body focus with emphasis on squats and explosive movements
2. Day 2: Upper body and core strength development
3. Day 3: Full-body workout with a focus on unilateral exercises and functional movements

Warm-Up Routine: Preparing Your Body for Peak Performance

Each workout begins with a comprehensive warm-up routine using a 10kg plate for resistance. This warm-up is crucial for preparing your body for the intense workout ahead and reducing the risk of injury. The warm-up consists of the following exercises, performed for 20 seconds each and repeated twice:

• Squat
• Romanian Deadlift
• Lateral Squat
• Calf Raise
• Bent Over Row
• Pull Over
• Hip Bridge
• Overhead Press
• Press Up

Is a proper warm-up really necessary? Absolutely. A well-designed warm-up routine increases blood flow to the muscles, improves flexibility, and activates the neuromuscular system, all of which contribute to better performance and reduced injury risk during the main workout.

Week 1-2: Building a Solid Foundation

The first two weeks of the program focus on establishing proper form and building a base level of strength. Here’s a breakdown of the workouts for weeks 1 and 2:

Day 1 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
• Romanian deadlift: 5×5
• Bell up overhead kettlebell press: 3×8 each arm
• Front and side plank circuit: 3×35 seconds (2 rounds)

Day 2 Workout

• Deadlift: 5×5 @ 80% 1RM
• Overhead press: 5×5
• Chin-ups: 5×5 (Add weight if more than 5 reps are possible)
• Cable rotations: 5×8 per side (Use resistance band if cable machine is unavailable)

Day 3 Workout

• Split squat: 5×5 per leg
• Press-up: 5×5 (Add weight if more than 5 reps are possible)
• Bent-over barbell row: 5×5
• Barbell rollouts: 3×5
• Prone Y, W, T scapula work: 3×10

How do these exercises benefit lacrosse players? The combination of compound movements like squats and deadlifts build overall strength, while unilateral exercises like split squats improve balance and stability. Core exercises and rotational movements enhance the ability to generate power in shots and passes.

Week 3-4: Intensifying the Challenge

In weeks 3 and 4, the program increases in intensity to further challenge the body and promote adaptation. Here are the key changes:

• Back squat and deadlift intensity increased to 85% 1RM
• Depth landings increased to 4 sets of 10 repetitions

Why increase the intensity? By progressively overloading the muscles, we stimulate further strength gains and physiological adaptations, leading to improved on-field performance.

Maximizing Your Results: Tips for Success

To get the most out of this 4-week lacrosse conditioning program, consider the following tips:

1. Maintain proper form: Focus on technique over weight, especially in the first two weeks.
2. Progressive overload: Gradually increase weight or reps as you become stronger.
3. Rest and recovery: Ensure adequate sleep and nutrition to support muscle growth and recovery.
4. Stay hydrated: Drink plenty of water before, during, and after workouts.
5. Listen to your body: If you experience pain (not just muscle soreness), consult a professional.

How can you ensure proper recovery between workouts? Incorporate active recovery techniques such as light cardio, stretching, or yoga on rest days. This helps improve blood flow, reduce muscle soreness, and maintain flexibility.

Nutrition for Lacrosse Performance

While this program focuses on strength and conditioning, proper nutrition is equally important for optimal performance. Here are some key nutritional considerations for lacrosse players:

• Adequate protein intake to support muscle recovery and growth (1.6-2.2 grams per kg of body weight)
• Complex carbohydrates for sustained energy during training and games
• Healthy fats for hormone production and overall health
• Hydration: Aim for clear or light yellow urine as an indicator of proper hydration
• Pre- and post-workout nutrition to fuel performance and aid recovery

When should lacrosse players eat their main meals in relation to training or games? Aim to have a balanced meal containing carbohydrates and protein about 2-3 hours before exercise. After training or games, consume a combination of protein and carbohydrates within 30 minutes to support recovery.

Supplementary Exercises for Lacrosse-Specific Skills

While the core program focuses on overall strength and conditioning, incorporating sport-specific exercises can further enhance your lacrosse performance. Consider adding these exercises to your routine:

• Medicine ball rotational throws: Improves rotational power for shots and passes
• Agility ladder drills: Enhances footwork and quick direction changes
• Plyometric box jumps: Develops explosive lower body power
• Resistance band face pulls: Strengthens upper back and improves posture
• Single-leg balance exercises: Improves stability and reduces injury risk

How often should these supplementary exercises be performed? Incorporate 2-3 of these exercises into your workout routine 2-3 times per week, focusing on quality of movement rather than quantity.

Sample Lacrosse-Specific Workout

Here’s an example of how you might incorporate these exercises into your routine:

1. Medicine ball rotational throws: 3×10 each side
2. Agility ladder: 5 different drills, 2 passes each
3. Plyometric box jumps: 4×5
4. Resistance band face pulls: 3×15
5. Single-leg Romanian deadlifts: 3×8 each leg

Tracking Progress and Adjusting the Program

To ensure continuous improvement, it’s essential to track your progress throughout the 4-week program. Here are some methods to monitor your development:

• Keep a workout log: Record weights, reps, and sets for each exercise
• Take before and after measurements: Body weight, body fat percentage, and key performance metrics
• Perform periodic strength tests: Re-test your 1RM for key lifts every 4-6 weeks
• Monitor on-field performance: Track improvements in speed, agility, and endurance during practices and games

How can you adjust the program based on your progress? If you find certain exercises too easy, increase the weight or reps. If you struggle with an exercise, focus on perfecting your form before adding more weight. Remember, consistency is key to long-term success.

Injury Prevention and Recovery Strategies

While this program is designed to improve performance, injury prevention should always be a priority. Incorporate these strategies to minimize injury risk:

• Dynamic warm-up: Perform a thorough warm-up before each workout and practice
• Proper cool-down: Include static stretching after workouts to improve flexibility
• Foam rolling: Use a foam roller to release muscle tension and improve mobility
• Cross-training: Incorporate low-impact activities like swimming or cycling for active recovery
• Regular mobility work: Perform daily mobility exercises to maintain joint health

How can lacrosse players effectively manage minor injuries? For minor strains or soreness, remember the RICE method: Rest, Ice, Compression, and Elevation. Always consult with a healthcare professional for persistent or severe pain.

Sample Recovery Routine

Implement this recovery routine on rest days or after intense workouts:

1. 10-15 minutes of light cardio (e.g., jogging or cycling)
2. 10-15 minutes of foam rolling, focusing on legs, back, and shoulders
3. 15-20 minutes of static stretching
4. 5-10 minutes of mindfulness or meditation to reduce stress and improve mental recovery

Mental Preparation for Lacrosse Success

Physical conditioning is crucial, but mental preparation is equally important for lacrosse performance. Incorporate these mental training techniques into your routine:

• Visualization: Mentally rehearse game scenarios and successful performances
• Goal setting: Set specific, measurable, achievable, relevant, and time-bound (SMART) goals
• Positive self-talk: Develop and practice positive affirmations
• Breathing exercises: Learn and use deep breathing techniques to manage stress and anxiety
• Mindfulness: Practice staying present and focused during training and games

How can lacrosse players improve their mental toughness? Regularly challenge yourself in training, learn from mistakes, and develop a growth mindset. Embrace difficulties as opportunities for growth rather than obstacles.

Pre-Game Mental Preparation Routine

Try this routine before games to get into the right mindset:

1. 5 minutes of deep breathing and relaxation
2. 10 minutes of visualization, imagining successful plays and positive outcomes
3. 5 minutes of positive self-talk and affirmations
4. Brief team huddle for motivation and focus

By combining this comprehensive strength and conditioning program with proper nutrition, injury prevention strategies, and mental preparation techniques, lacrosse players can significantly improve their on-field performance. Remember, consistency and dedication are key to achieving your goals and dominating the lacrosse field.

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

Lacrosse Conditioning Workouts | Power Five

Lacrosse is a sport that requires speed, agility, and power so lacrosse conditioning should mirror that. Lacrosse Power Five is a great way to build power and strength at home for increased endurance, agility, and speed on the field. This is a dynamic set of five workouts that will build muscular strength and endurance, cardiovascular endurance, and power for unbeatable sport performance. Lacrosse conditioning should consist of powerful and explosive movements so that endurance and power are at their peak capability. Lacrosse is a full body sport that requires intense full body lacrosse conditioning workouts and the Kbands Power Five is just that.

Lacrosse Conditioning Workouts: Victory Rope Torque Shuffle

The Victory Rope Torque Shuffle is a key lacrosse conditioning exercise for building cardiovascular endurance and powerful hip rotation for throws. First, use the Fusion Wall Mount to mount the Victory Rope at chest level. Start with the right side next to the wall, explosively shuffle from the wall and then drive the Victory Ropes across the chest extending the right arm. Really utilize the torque of the hips to power through this lacrosse conditioning movement. Do not over rotate. By utilizing multiple muscle groups the heart rate is up and muscles are being pushed to max capability, which is important for lacrosse conditioning. Perform 12 reps on each side. Take an extended rest of one minute to 90-seconds between sets and complete 4 total sets. Keep up the pace and push the body to failure.

Lacrosse Conditioning Workouts: Victory Rope Angled Cross Pulls

The Kbands Victory Ropes should be mounted on the lowest level Fusion Wall Mount for this powerful lacrosse-conditioning move. Begin in a wide plank position; feet and hands are shoulder width apart to give enough stability for a powerful move. Hold the rope at a 45-degree angle from the wall with the right hand. In the plank position, pull the Victory Rope to the opposite knee, tucking into a little ball. Tighten the core and maintain resistance through the full range of motion. Do not allow the arm to simply fling back toward the wall; in a controlled movement bring the Victory Rope and knee together and then back to starting position. Keep a flat back with the hips rolled under for this movement. This lacrosse conditioning workout will allow the athlete to power the ball down the field and allow for the hip flexibility to catch the ball from any angle. Powerful throws are built from the firm foundation of strong and powerful hips and core. This Power Five lacrosse conditioning workout will get athletes ready for peak performance. Complete 10 powerful reps on each side. Finish 4 total sets. The core is the prime mover when running and should be constantly utilized during lacrosse. Lacrosse conditioning core exercises are vital for consistent and powerful performance.

Lacrosse Conditioning Workouts: Kbands Triple Lunges

Strap on the Kbands Leg Resistance Bands and give the body plenty of room for full and explosive movement. The lacrosse conditioning triple lunge with Kbands will build power and endurance in the hips and glutes for powerful and explosive movements. This movement will help the user to stay anchored and not easily pushed out of position as well as be quick for the faceoff at the beginning of each point. Start with a front lunge, knee behind the toes, explode up and power to the side for a side lunge, power up and then drive the leg back for a reverse lunge and continue through the circle for 20 total lunges. Complete 20 lunges on each leg and then 2 sets. Take a small break in between sets but power through for increase endurance and power. Lacrosse conditioning triple lunges will aid players in powering down the field and anchoring themselves in the field, not easily pushed from position.

Lacrosse Conditioning Workouts: Ballistic Bands Hamstring Curls

For this lacrosse condition exercise, first loop the bands on the lowest level Fusion Wall Mount. Use the lowest level resistance to begin. The key to this move will be to move quickly and get blood flowing and warm up the body. Being in the prone position, stomach on the floor and loop the Ballistic Band around the angle. Perform a hamstring curl on the left leg for 20-30 seconds and then the right leg for 20-30 seconds. Move quickly to target the muscle deep down and strengthen the muscle fibers. The hips should never come off the ground during this movement, that means there is too much weight and the hamstrings are not being targeted and the user is compensating with other muscles. Repeat this for a total of four sets.

Next, will be double Ballistic Band hamstring curls. Increase the resistance by using both Ballistic Bands and place both ankles in the loop. Working to increase strength and increase the ability to power through defense. This is going to increase the intensity and muscle activation with a greater resistance. Complete this greater resistance level for three sets of 30 seconds. Take 20-30 second rests in between sets. This lacrosse condition ballistic exercise is going to build muscle and power in the legs for maximized lacrosse performance.

Lacrosse Conditioning Workouts: Kbands Speed Skaters

In lacrosse, lateral movement and power are important for increased breakaway speed, so this lacrosse condition exercise is integral to optimal sport performance. Kbands Speed Skaters will also involve the Kbands Leg Resistance Bands. This simple yet dynamic move involves performing lateral jumps with the added resistance of Kbands for constant muscle activation and tension. Start by propelling the body with the left foot and landing on the right. Maintain explosive but controlled movements. This move will target the hips for incredible lateral hip muscle activation. This move will challenge the body at a cardiovascular level as well as muscular making for a well-rounded lacrosse condition workout. Use the arms to propel the body and maintain balance. Lunge through the resistance of the Kbands to build powerful and lean leg and core. Perform the Kbands Speed Skater for six 30 seconds sets and take a 30 second break in between sets.

Lacrosse Conditioning Workouts: Final Thoughts

Lacrosse is an intense and powerful sport that requires the same type of training. Kbands Power Five lacrosse conditioning workout will have players ready to power down the field, increase breakaway speed, throw the ball with great force, and evade defenders with agility and ease. Check out other Kbands lacrosse conditioning workouts such as; Lacrosse Speed Training Drill, Lacrosse Zig Zag Pass Drill, and Lacrosse Agility Drill. Become the best athlete on the field with Kbands equipment and intense workouts.

Lacrosse Training Equipment

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“
Don’t you observe that they sleep away their lives, and that if they depart ever so
little from their prescribed regimen these athletes are liable to great and violent
diseases?
”-
Plato: “Republic”, Book 3, p. 404

6 Conditioning Drills to Prepare for Lacrosse

Lacrosse is one of the most difficult sports to train for. If you get tired easily, your performance will decrease and it might be time to go on a break or change out with another player who has more energy. Lacrosse involves a wide variety of movements including starting, stopping, sprinting and walking so unless you’re in shape before playing lacrosse then there’s no way that fatigue won’t set in quickly! The following list are some great exercises designed specifically for someone training their body for ultimate success:

Lacrosse Conditioning Drills

Pretend Lacrosse

I recommend all lacrosse players try to do this go-to drill. Bring a bucket of balls and get out on the field with your position in mind. Start off by doing what you would normally be doing for 30 seconds, like sprinting around trying to find open space or getting some shots off as an attackman. Once you have that under control then it’s time for another round! Avoid making any mistakes during these rounds because if you screw up too much than just take ten minutes break before starting again from where ever left off at last time though. After shooting practice is done I usually end my workout sessions with 10 quick pushups followed by stretches so we can make sure not one inch of our body was missed training over the week.

I would always start at the goal line, then sprint down to one side of the field. I would stop and pretend to play some defense before going back upfield in order to get open for a pass from my teammate.

The first thing we do is head straight toward our opponent’s end zone – not their goalie or anything like that but rather right into where they’re waiting with all those big guys who might want nothing more than an opportunity t squash you like a bug! The key here is speed: If your team doesn’t have it when you show up on game day, don’t even bother showing up because there will be no point.

100M Sprint Every Minute

I’ll be honest, running a mile without stopping sounds almost impossible. But it’s not that bad if you sprint! I found this out by doing some research online and tried to implement my findings into practice as soon as possible. The first step is pretty simple – find an open track or football field with lines on the ground so you know when to stop your timer at 100 meters (or yards). Use your phone or watch for timing; then get ready before starting off in a full-on sprint from start line A all the way over to finish line B where whatever time it says after 16 minutes is what counts for how fast your average speed was throughout those 16 minutes. Pretty cool right?

Long Run

Running is a great way to get in shape and improve your health. While most conditioning should consist of high intensity exercise such as sprinting, there’s also time for slow-and-steady runs. I would recommend incorporating these once a week into your routine with set goals like running for 30 minutes without stopping but at an easy pace you can maintain the whole time. You could work up to 60 or 90 minutes just by setting long term goals!

Jump Rope

Jumping rope is a common component of lacrosse conditioning programs, but it can be boring. I recommend incorporating music or some other form of entertainment to make the time go by more quickly and maintain your interest in jump roping. To get started with jumping over an extended period, try intervals like 1 minute on and one minute off for 10-20 rounds total.

Jumping rope should become a staple of your lacrosse conditioning program if you are not already using it. There are so many different benefits derived from its use including building up stamina which will help when playing lacrosse where you have to sprint often as well as teach footwork skills.

Hill Run

It’s easy to add more resistance into your running with hill runs. Find a steep slope and run up it as fast as possible, then walk down the other side of the hill and repeat until you reach your goal number or can’t physically go any higher! For even harder workout, wear lacrosse pads while climbing uphill for added weight on legs that will make them stronger after just one session!

Stairs

The next time you’re feeling a little sluggish and want to perk up, try running stairs. I used to dread my lacrosse practices ending with me sprinting up stadium steps as fast as possible. But soon enough it became one of the best things about games when I was much more conditioned than opponents on other teams. So if you have some sets of stairs around your own house or in town that are relatively easy for walking down, go out and see how many times you can run them either way- up then back down or vice versa. Then test yourself by seeing how high off the ground you can jump each step at least once before landing again on solid flooring below!

Complete Conditioning for Lacrosse (Complete Conditioning for Sports) by Howley, Tom: Good Paperback (2015)

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Today’s lacrosse players are bigger, faster, and stronger than ever before. A focused program of strength, speed, and conditioning has become essential to anyone serious about on-field success. Complete Conditioning for Lacrosse features a comprehensive approach that develops players’ physical abilities as well as the lacrosse-specific skills their positions require.

Renowned Cornell University strength and conditioning coach Tom Howley presents the exercises, drills, and programs he’s relied on to make the Big Red a perennial powerhouse. In Complete Conditioning for Lacrosse you’ll find a detailed individual assessment protocol that will help you identify strengths and weaknesses. Using these results, you’ll work through the ready-to-use off-season and in-season programs by tailoring each workout to individual needs. Featuring 190 exercises, each accompanied by step-by-step instructions, photo sequences, and unparalleled advice on training, this resource is everything you need for raising your game and improving your team.

Whether you are a coach, player, strength and conditioning professional, or athletic trainer, Complete Conditioning for Lacrosse is your guide to excellence on the field and in the training room.

About the Author:

Tom Howley has been the strength and conditioning coach at Cornell University since 1995. He oversees the design and implementation of athletic performance programs for 32 of Cornell’s varsity sports.

From 1991 to 1995, Howley was the assistant director of strength and conditioning at East Carolina University. While there, the Pirates participated in two football bowl games (the 1992 Peach Bowl and the 1995 Liberty Bowl), qualified for the 1994 NCAA baseball regional tournament, and played in the 1993 NCAA basketball tournament.

From 1989 to 1991, Howley was a graduate assistant strength and conditioning coach and assistant football coach at Auburn University, where he earned his master’s degree in exercise physiology. During that time Auburn’s football team was the 1989 Southeastern Conference co-champion, 1990 Hall of Fame Bowl champion, and 1991 Peach Bowl champion.

In 1988 Howley earned a bachelor of arts degree in history from Tulane University, where he was a three-year letterman and two-year starting offensive lineman on the football team. . As a senior he received the New Orleans Quarterback Club Student-Athlete Award.

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Power Approach to Lacrosse Training

This week marks the kick-off of the 2015 college lacrosse season across the country, including my boys in blue.  As America’s true pastime, lacrosse is one of the fastest growing sports in the country and with 350 NCAA teams, more and more kids are presented with an opportunity to play at the next level.

I’ve witnessed Praxis in its purest form countless times from athletes who couldn’t tell their ass from their elbow in the weight room, but once they had a stick in their hand, get out of way.  The amazing display of athletic creativity in every face-off, possession, and shot on goal needs to be at the forefront when building a strength and conditioning program for lacrosse.

While more football players are finding the sport, lacrosse still lacks football’s weight training emphasis.  However, like football, lacrosse coaches without strength and conditioning programs apply practices they were exposed to during their college years.  Unfortunately, this fallacy will lead to sub-optimal results and potentially stunt a player’s athletic development.

While the training demands of lacrosse may appear to be endurance, agility, and footwork; demands that win games are being neglected.  This article will present key lacrosse-specific components to strength and conditioning for athletes to develop size, gain a step, and hone the X-factor.

Disclaimer:  I was no All-American, and like any other d-middie, I was hidden on every stat sheet of every game.  I have more career knock-outs than goals.  But I’ve traveled the world meeting and working with the best strength minds in the world, and with every lesson learned my first thought was always how I could apply the tools to the game I love.
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You Gotta Build Armor

While finesse is crucial, the physicality of the game is often underestimated- your body takes a beating over the season.  Dan John said it best on a recent Power Athlete Radio, “you gotta build armor.”  Building armor is not only adding strength and size, but also realigning and educating bodies to reduce the forces of the game.

Going into college, I was one of few athletes on the team with any lifting experience.  Since then, not much has changed – to say the lacrosse weight training scene is lacking would be a severe understatement.

Solution: CrossFit Football’s Amateur Program.  This linear progression is unmatched for taking high school and college athletes to new heights in size, strength, and power.  The program focuses on accelerated adaptation while allowing athletes to train or practice the next day, all the while developing individual Swagger.  More on that below.

While bulking up protects an athlete from contact injury, there are other dangers on the field.  The athletic creativity and increased speed of the game from recent shot clock and box changes has raised the risk of injury as well.  These demands must be addressed in comprehensive off-season, pre-season, and in-season training programs.  Building power ankles, steel hips, and preventing ACL injuries (see our recent ACL Injury Prevention series) are key to keeping laxers on the field.  Combined with the Amateur Program, you have yourself one solid strength and conditioning program.

Calculate To Dominate – Force Application

While peak strength, power, and speed is the difference between all-conference and all-American, an athlete will not need to display these every time the ball is in their stick or they line up against an opponent.  An athlete must make calculated, instinctive decisions for the amount of force per task on the field.  Not every shot needs to be max effort.  Not every drive on a player’s hip needs to be executed like a 1RM power clean.  How can an athlete practice applying ranges of force?  Force Application Training.

This component to training lacrosse players was first introduced in our Pre-Practice Protocols.  This is not blind justification for non-stop, sub-maximal training.  Athletes must still push their strength, power and speed thresholds.  However, used wisely, Force Application Training helps them practice task-specific force.  I have found it most effective to include these during every warm up before practice, before plyos (intramuscular coordination) or volume runs (lactic acid primer).

Speed Kills – Train The Top End

At best, long distance running is sub-optimal preparation for the demands of the current state of Lacrosse, as it takes away from the speed of the game.  Playing lacrosse prepares players for lacrosse, as not much else can truly prepare athletes for the game changing moments, bursts of quickness, and speed of transitions.  Thus, turn that pavement time into expansion-of-speed-time by implementing top end change of direction and linear speed into training.

Speed improvement occurs within a much narrower intensity range than strength and endurance.  Maximal strength improvements occur within the 80-100% intensity range.  By contrast, speed improvement only occurs at intensities over 95% of objective performance, not perceived effort.  Therefore, to maintain true intensity and drive a speed adaptation, there must be a full recovery between runs.

Replicating speed is essential to success in lacrosse, but without raising the top end bar, the replicated speed will not be optimal for performance.  The body’s ability to tolerate sprinting at the necessary intensity to drive a speed adaptation is very limited, so a balance of intensity runs, volume training and practice is required.  Linear sprint distances will be position specific, but max-effort short COD is all-inclusive.

Training top end speed also aids in injury prevention through stretching the hips and hamstrings in a manner impossible to replicate at lower intensities or during cool down stretches.  If a player gets into an all-out sprint situation in on the field without having trained full ROM at true intensity for their hamstrings, the results could be drastic.

Empower Your Performance – Swagger

I believe Swagger and the culture of a team is cast in the weight room.  Even with a despised head sport coach or off-field conflicts, a team can still come together and build the ‘win’ mentality in training.  If done correctly, a strength coach can leverage Swagger to position a team to become an athlete-led, mutually accountable unit.

From freshman to senior year, the team dynamic and human development are extremely intricate and unique in each locker room.  Despite this, the weight room becomes the common place to fail, suffer, and fortify not only individual confidence, but confidence in the man fighting next to him.

Individual Swagger is developed during the CFFB Amateur’s steady gains, corresponding lessons, and self-discovery.  This program prepares for the countless reps and concept of perfection every lacrosse coach demands from their athlete, regardless of position.  After awhile, the barbell fights back.  Whether an athlete is feeling their best or like a bag of mashed up assholes, they must still execute – just like on the field.  Swagger is built on the days an athlete feels the most beat up – mentally, physically, or both.  Getting them under the bar puts them at a mental toughness crossroads at which they decide how it will be.  Will the bar win, or will they adapt, overcome, and execute just as they’ll need to on Game Day?

Shared Suffering
Most coaches put athletes in a shared-suffering, grinding conditioning situation, which undoubtedly brings a team closer together, but that very grind takes away from strength, power, and game-changing speed development.  Fuck that.  Be a performance whore. There are better ways to build leadership and camaraderie.

How can one create shared suffering with torpedoing performance?  Isometric holds and lactic acid tolerance training.  No athlete can hide from active iso-holds like Dead bugs, pillars, and inchworm walk out holds.  See who leads, who quits, and who disappears up their own ass under stress.  Lactic acid tolerance training will not dtract from speed expansion. For details, check out this article, Lactic Tolerance.

Mutual Accountability
Instilling a law of mutual accountability in the weight room allows an athlete to support and push during teammate’s big lifts, while quickly executing their own, just like they’ll have to on the field.  Have athletes spot each other for every rep, even if it is the bar.  Encourage chatter in the weight room that is positive and energetic, just as their coach will expect on the sidelines during games.  Use other tools like manual resistance and force application exercises.  They’re in close contact and one’s effort depends on the others…just like Game Day.

Iron Sharpens Iron

Stop making your lacrosse players run long, slow distances through the neighborhood hills on roads that aren’t even fit for cars.  Practice is conditioning.  If you fear your athletes will gas out during the first game, make your practices more intense.  Nothing will prepare them for the metabolic demands of that first game, so spend more time building armor, expanding speed, and forging a team in the weight room.
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Strength Coaches Keep Lacrosse Players Ready For Grind Of NLL Season

credit: Candice Ward

Perhaps Calgary Roughnecks strength coach Sean Hope-Ross sums it up best when he says, “The days of lacrosse athletes training only for muscular and cardiovascular endurance are gone.” Fitness and strength training are a full-time, year-round proposition for elite athletes, and for National Lacrosse League (NLL) players, the grueling season means keeping up a regimen set forth by pros like Hope-Ross. The indoor league, whose season runs from late November through April into the playoffs in May, features 13 teams across North America.

“The lacrosse athlete must be quick, powerful, and agile,” adds Hope-Ross. “Strength is key. An athlete can never be too strong. The focus needs to broad, with an overall balance of strength, power, speed, flexibility, and aerobic and anaerobic conditioning.”

Sean Holmes

Sean Holmes, CSCS, YSAS, the owner of Oakville, Ontario-based The Dynamic Athlete and strength coach of the NLL Toronto Rock, concurs, adding that injury prevention is key. “The most important area is always focusing first on reducing the risk of injury while playing,” he notes. “You can be the greatest player in the world but if you are hurt and not in the lineup you aren’t helping your team. Common lacrosse injuries are pulled hamstrings, high ankle sprains, and shoulder injuries.”

And just as training methods may vary by sport, even within the lacrosse world different athletes need individualized attention.

“I start with a basic template for all of my lacrosse athletes,” says Hope-Ross. “This includes squats, Bulgarian split squats, deadlifts, Romanian deadlifts, pull-ups, bench or chest press, shoulder stability work, core and stabilization training, functional movement and mobility, cardiovascular conditioning, and flexibility. I then make changes to each individual program based on their personal goals, limitations due to injury, access to equipment, etc. For example, I currently have two professional lacrosse players that have chronic back issues. Neither of these athletes have squats or deadlifts in their training programs. Instead, I modify their plan to do work that puts less of a load on their spine. Both of these players do a lot of single leg press, single leg bench squats (like a pistol squat, but less depth), and isolated hamstring work. None of my athletes follow the exact same plan.”

This is the case with Holmes’s work with the Rock as well.

“The programs are very similar for everyone, however they are individualized based on where they train and their training history,” explains Holmes. “For the guys that are local to the Toronto Rock Athletic Centre (TRAC) they run through almost identical programs because I am here to help them with form, set up, et cetera. The programs I design for players not able to train regularly at the TRAC differ based on what they have access to. Some train at a commercial gym, some train in a home gym with less equipment.”

Geoff Snider

Geoff Snider, who played for the Roughnecks and the Philadelphia Wings for nine years and now runs ELEV8 Lacrosse, knows what it takes to succeed at the highest levels.

“While training my most important elements were strength, explosion, cardiovascular fitness, and general fitness as a means to prevent injury,” he said. “My time spent with … Hope-Ross began upon being traded to the Roughnecks and progressed over the remainder of my professional and international career. Today I still train with Sean five days a week.”

Snider stresses conditioning with his ELEV8 athletes, from the youth levels up to elite players.

“The lacrosse landscape is changing,” he adds. “To participate at the highest levels in North America, student-athletes are having to put in more time, effort, energy, and commitment to their sport. As demand grows for Canadian student-athletes at the collegiate level, the sport continues to grow in North America, opportunities are limited to the most committed, dedicated, and hardest working individuals.”

Sean Hope-Ross

Both Hope-Ross and Holmes equate lacrosse training with that of football. “Depending on the specific athlete,” explains Hope-Ross, “there is a need for some level of hypertrophy (increased muscle mass) and for maximizing their physical strength.”

“The best way to get strong doesn’t change because you play a different sport,” notes Holmes. “The differences in a program are the small things that are related to the common injuries. As an example in lacrosse hamstring injuries are common, while a hockey player rarely injures their hamstring but tends to have groin pulls or hip flexor issues.”

One challenge that faces NLL strength coaches is that players may live in other cities and not be available for monitoring all week. And although they are professionals, NLL players with other jobs may have their lives get in the way of maintaining their fitness programs, even during the season.

For Holmes, the biggest challenge is accountability. “We can’t really know exactly how often, or how intense the athletes training sessions are,” he says. “Also, it’s designing a program that works for the player and where they train. There is no ideal program, because the best program in the world is useless if the athlete doesn’t have access to equipment that is needed.”

Hope-Ross takes a pragmatic approach, seeing it as just part of the job. “Ideally I would see each of my athletes daily, and train them at my facility,” he explains. “This allows me to tweak their training programs based on what I actually see with regards to their exercise form, performance andenergy level, injuries, etc. When sending a program to one of my athletes to follow who is out of town, we need to be in almost daily contact to make sure that they are getting optimal results.”

The work of Hope-Ross, Holmes and the other trainers and strength coaches is critical in keeping the level of play high across the NLL, the premier professional lacrosse league, founded in 1986, which is experiencing huge growth as the sport continues its ascent.

“I definitely think the biggest change is that the lacrosse athletes today are more dedicated and focused to training than they were 10+ years ago,” notes Hope-Ross. “Training is now a daily routine with a set goal for these athletes, and it wasn’t long ago that only a select group of lacrosse players trained more than twice a week for their sport. Today’s athletes can’t afford to not put in the time in the gym or the track, because the majority of their peers are training hard every single day.”

Jerry Milani

Jerry Milani is a freelance writer and public relations executive living in Bloomfield, N.J. He has worked in P.R. for more than 25 years in college and conference sports media relations, two agencies and for the International Fight League, a team-based mixed martial arts league, and now is the PR manager for Wizard World, which runs pop culture and celebrity conventions across North America. Milani is also the play-by-play announcer for Caldwell University football and basketball broadcasts. He is a proud graduate of Fordham University and when not attending a Yankees, Rams or Cougars game can be reached at jerry (at) jerrymilani (dot) com.

NBA Finals: Kawaii iron while “Hot” :: Basketball :: RBC Sport

The final streak continues in the NBA. In the last match, San Antonio secured an away win over Miami and took the lead 2-1.Read about the changes in the coaching bridges, new rumors about the future of Carmelo Anthony, the twists and turns of the decisive matches of the season in the next NBA review from RBC daily.

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Coaching leapfrog

Following news that Indiana and Oklahoma will retain their coaches, other teams have announced a change of coaches.In particular, the most recent acquisition boasted “New York”, which followed the path of the hated neighbors from Brooklyn and handed over the reins of the team to yesterday’s playing veteran. Like Jason Kidd a year ago, Derek Fischer leaves the ship for the ball, leading the Knicks a week and a half after his last match. Phil Jackson hopes that Fischer’s championship experience will persuade Carmelo Anthony to pursue a career at his club. Earlier, Phil said that he would only entrust the team to a trusted person.Recall that under his leadership, Derek Fischer became the champion of the NBA in the Lakers five times.

Other coaching changes in NBA are somehow connected with Russia. In particular, Queen Snyder was appointed head coach of Utah, who was not so long ago among Ettore Messina’s assistants in Moscow CSK A. and can develop the talent of the players.The very same Messina predicted a place in the headquarters of Greg Popovich in the “Spurs”. The Italian’s second arrival in the army club turned into only defeats in the finals of four Euroleague and victories in the VTB league. The other day, in an unequal battle against Nizhny Novgorod, he can help to issue the CSKA another “bank” title before leaving. And the former and most successful coach of the Russian national team, David Blatt, really wants to see in his team the newly minted helmsman of Golden State and another former graduate of Phil Jackson – Steve Kerr – three-time Chicago champion NBA .Candidates to coach the Lakers and Cleveland include their former players, Byron Scott and Mark Price.

How to cool the heat in Miami

After the first two matches of the final series, it seemed that the reigning champions had taken the initiative seriously and they would certainly use their home games to create the maximum lead over their opponents before their next visit to Texas. Objectively speaking, if it hadn’t been for the air conditioning problems at the Spurs home arena in the first leg and LeBron James’s convulsions, the game might have already been 2-0 in favor of the Heat before moving to Florida.But in fact, the teams brought parity in the score to Miami. After the first defeat, Eric Spoelstra said that in two days he managed to make his players forget about the starting failure, so they won the match # 2. Further, according to the mentor, his goal was to prevent euphoria in the championship camp of NBA for the last two years. But looking at the crushing defeat in the third game (92: 111), we can state the fact that he failed to do it.

29 Kawai Points
The main character of the match was Kawhi Leonard, who scored 29 points with excellent accuracy.But it was he who was the anti-hero of the first two meetings of the teams, gaining only 9 points per evening and allowing LeBron not to notice himself. This time, James limited himself to only 22 points in 40 minutes on the court, making 7 losses! The second leader of the Heat, Dwyane Wade, lost the ball five more times. And Leonard controlled the match at the most crucial moments. In the first period, he scored 15 points, which helped San Antonio to make an impressive start at +16 (41:25). He added nine more points in the final quarter, when the success was worth consolidating.The Spurs’ second x-factor was Danny Green (15 points and 5 steals).

The worst match in the final was played by Chris Bosch, finishing in 34 minutes with nine points and receiving four fouls. Prior to that, over the course of five games of the current playoffs, he averaged 21.2 points. Mario Chalmers continues to be a shadow of himself in these preseason matches. In the series with San Antonio, his performance dropped to three points, which he invariably accompanies with four fouls. Boris Diao, having moved from the bench to the first team, did not make 10 rebounds and 5 assists for the first time in the final, but broke his personal playing time record, becoming the cornerstone of the Spurs’ attacks.

RESULTS
NBA. Final Series
San Antonio – Miami 2-1 (110: 95, 96:98, 111: 92)

Author

Andrey Matyukov

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Harvard Crimson

Harvard College Intercollegiate Sports Teams

This article is about Harvard College Intercollegiate Athletics.For the Harvard student daily, see The Harvard Crimson.

Harvard Crimson are intercollegiate sports teams from Harvard College. The school’s teams compete in NCAA Division I. As of 2013, Harvard had 42 Division I intercollegiate varsity sports teams for women and men – more than any other Division I NCAA college in the country. Like other Ivy League colleges, Harvard does not offer athletic scholarships.

Baseball

Harvard’s baseball program began competing in the 1865 season. He has appeared in four College World Series. He plays at Joseph J. O’Donnell Stadium and is currently coached by Bill Decker.

Basketball

Men’s basketball

Harvard has an intercollegiate men’s basketball program. The team currently competes in the Ivy League division of the National Collegiate Athletic Association (NCAA) and play home games at the Lavietes Pavilion in Boston.The team last played in the 2014 NCAA Division I men’s basketball tournament when they beat Cincinnati in the quarter-finals, 12 to 5. Crimson is currently coached by Tommy Amaker.

Women’s basketball

Harvard has an intercollegiate men’s basketball program. The team currently competes in the Ivy League division of the National Collegiate Athletic Association (NCAA) and play home games at the Lavietes Pavilion in Boston. The team last competed in the 2007 NCAA Division I Women’s Basketball Tournament.

Fencing

The fencing team won the 2006 NCAA Team Championship in Combined Fencing for Men and Women. Representing Harvard Crimson, Benjamin (Benji) Hangar won the 2006 Men’s Individual Gold at the 2006 NCAA Fencing Championships and was named Harvard Athlete of the Year. In 2020, the fencing program gained more attention following a student admission scandal in which former fencing coach Peter Brand took bribes to admit at least two sons of Maryland businessman Ji “Jack” Zhao to Harvard as members of a fencing team.

Harvard – Brown, 2009

See: Harvard Crimson Football and Harvard Stadium.

The football team has competed since 1873 (using the rugby union rule by 1882). They won ten national championships when the school competed in what is now known as FBS. They are perhaps best known for their rivalry with Yale University known as The Game. Sixteen former players have been inducted into the College Football Hall of Fame.

Harvard’s athletic rivalry with Yale is intense in all the sports they meet, culminating each fall at their annual football meeting that dates back to 1875. While Harvard’s soccer team is no longer one of the best in the country, as it often was a century ago when soccer was in its infancy (it won the Rose Cup in 1920), both he and Yale have influenced the way the game is played. In 1903, Harvard Stadium ushered in a new era in football by creating the country’s first permanent reinforced concrete stadium of its kind.The structure of the stadium really played a role in the development of the student game. In an effort to reduce the alarming number of deaths and serious injuries in the sport, the “father of football” Walter Camp (former captain of the Yale football team) proposed expanding the field to make the game more open. But today’s Harvard Stadium was too narrow to accommodate a wider playing area. So, other steps had to be taken. Instead, Camp would support revolutionary new rules for the 1906 season.These included legalizing forward passage, possibly the most significant rule change in the sport’s history.

In both 1919 and 1920, led by All-American brothers Arnold Horwin and Ralph Horwin, Harvard was unbeatable (9-0-1 as they outnumbered their competitors 229-19 and 8-0-1, respectively). In 1920, the team won the Rose Bowl 7–6 over the University of Oregon. This was the only time the bowl had ever appeared in Harvard history.

Golf

Harvard won six varsity national championships: 1898 (fall), 1899, 1901, 1902 (fall), 1903, and 1904.They crowned eight individual national champions: James Curtis (1898, Fall), Halstead Lindsley (1901), Chandler Egan (1902, Fall), A.L. White (1904), E. H. Wilder (1908), F.C.Davison (1912), Edward Allis (1914), J.W. Hubbell (1916). They won the first Ivy League championship in 1975, their only championship in the league.

Ice Hockey

Men’s hockey

The men’s ice hockey team is one of the oldest intercollegiate ice hockey teams in the United States, playing its first game on January 19, 1898, losing 0-6 to Brown.Former head coach William H. Claflin and former captain George Owen are credited with first using line change against Yale on March 3, 1923, when Crimson swapped out entire forwards instead of individual ones. On April 1, 1989, the men’s ice hockey team won the NCAA Division I Championship by beating the Minnesota Golden Gophers 4-3 in overtime. The Cleary Cup, awarded to the ECAC regular season champion, is named after former Harvard All-American ice hockey player, coach and sporting director Bill Cleary, a member of the United States hockey team that won the 1960 Winter Olympics gold medal.The team competes in ECAC hockey alongside five other Ivy League schools and is coached by Harvard alumnus, Olympian and former NHL striker Ted Donato. Harvard competes in one of the fiercest student hockey rivalries at least twice in a season against Harvard’s arch rival, Cornell Big Red, in portions of the Cornell-Harvard hockey rivalry. Cornell and Harvard are the most legendary programs currently at ECAC.

• 1-time NCAA Men’s Champion: 1989
• 10-time EHCA Men’s Champions: 1963, 1971, 1983, 1987, 1994, 2002, 2004, 2006, 2015, 2017

90,200 11-time EHCA Men’s Regular Season Champions: 1963, 1973 *, 1975, 1986, 1987, 1988 *, 1989, 1992, 1993, 1994, 2017 * (* denotes a draw)

Women’s hockey

See Harvard Crimson ice hockey navigation field at the bottom of the page.

Rowing

Harvard Male Eight at Henley, 2004.

Cf.Footnote .

The Harvard Yale Regatta, which was older than The Game, by 23 years, was the original source of sports rivalry between the two schools. It is held annually in June on the Thames River in eastern Connecticut. Both the heavyweights and lightweights at Harvard are generally regarded as some of the best in rowing in the country, having won numerous national championships in recent years.

For a time, the Harvard men’s lightweight team had one of the weirdest streaks in college sports, winning national championships every odd year from 1989 to 2003 (and in no corresponding even years).The streak was interrupted when Harvard lost almost 4 seconds to Yale in 2005.

The Women’s Heavyweight Rowing Team were NCAA Champions in 2003.

Honors

• Henley Royal Regatta, Grand Challenge Cup 1914, 1939, 1950, 1959, 1985
• Henley Royal Regatta, Ladies’ Challenge Plate 1973, 1983, 1990, 1998, 2002, 2007, 2010, 2012
• Henley Royal Regatta, Thames Cup 1958, 1959, 1960, 1966, 1971, 1972, 1976
• Henley Royal Regatta, Temple Challenge Cup 2001, 2002
• Henley Royal Regatta, British Challenge Cup 1993, 2002
• Henley Royal Regatta, Prince Albert Cup 2011, 2019
• Henley Royal Regatta, 1971 Wyfold Challenge Cup
• Henley Royal Regatta, Challenge Cup 2013, 2014

Rugby

In 2013, Harvard added women’s rugby as a student sport, bringing the number of sports offered by the school to 42. Women’s student rugby programs are regulated by the National Intercollegiate Rugby Association. Harvard was the first Ivy League institution to sponsor a university rugby league program. Until 2013, the Harvard Radcliffe rugby football club, founded in 1982, won two national championships as a club team (1998, 2011).Honored awards include 2019 National Intercollegiate Rugby Association (NIRA) Champions, Ivy League Champions (2018, 2013), Ivy League Seven Champions (2016, 2017, 2019).

Sailing

The Harvard team won the Leonard M. Fowl trophy in 2001, 2002, 2003, 2004 and 2005, and the IBA boat national championships in 1952, 1953, 1959, 1974 and 2003, women’s boats in 2005, sloops in 2001. and 2002, as well as team races in 2002 and 2003.In 2013, the team took 11th place in the national ranking according to Sailing World.

Football

Men’s soccer

Before the NCAA began its tournament in 1959, the annual national champion was declared by the Intercollegiate Football Association (IAFL) from 1911 to 1926, and then by the Intercollegiate Football Association (ISFA) from 1927 to 1958. From 1911 to 1958. Harvard has won four national championships.

Women’s soccer

In 1977, women’s football went from being a club to a university sport at Harvard.Bob Scalize, the current Harvard athletic director, was the first head coach. The team won thirteen Ivy League championships: 1978, 1979, 1981, 1995, 1996, 1997, 1999, 2008, 2009, 2011, 2013, 2014 and 2016.

Men’s squash

• 40 national titles
• 41 Ivy League title
• Country Champions 2014

Swimming and Diving

Harvard Swimming and Diving Center was founded in 1902 ³⁰ . The current Harvard Men’s Swimming and Diving Coach is Kevin Tyrrell and the Harvard Women’s Swimming and Diving Coach is Stephanie Vreede Moravsky.

Volleyball

Men’s volleyball

1981 was the first season of the men’s team. Crimson compete in the Eastern Intercollegiate Volleyball Association (EIVA) under the direction of head coach Brian Bice.

Women’s volleyball

The first season of the women’s team was 1981. The Crimson are competing in the Ivy League under head coach Jennifer Weiss.

Water polo

Coach Ted Minnis leads the men’s and women’s water polo teams that compete at the University Water Polo Association.Both teams play in the Blodgett pool.

Wrestling

Head Coach Jay Weiss and his coaching staff made the Harvard Wrestling program popular. Formed in 1913, the Harvard wrestling team celebrated its 100th anniversary in 2013-14, making Crimson one of the oldest student wrestling programs in the country. As part of this celebration, GoCrimson.com released The Best Moments in Harvard Wrestling History in collaboration with the Harvard Crimson Wrestling Team. The team trains and competes at the Malkin Athletic Center.In 1938, the first national champion of the program, John Harkness, joined the Harvard Wrestling team. Jesse Jantzen ’04 graduated in 2004 as the most accomplished wrestler in Harvard history. Unchanged Crimson leader in wins (132), win percentage (0.910) and badges (50), Janzen’s accomplishments also include: 2004 NCAA Champion, 2004 NCAA Outstanding Wrestler, 3-Time NCAA All-American Champion, 3-Time Champion EIWA., 4-time NCAA qualification.

Awards

Facilities

Harvard has several sports facilities such as the Lavietz Pavilion, a multipurpose arena that houses basketball teams.The Malkin Sports Center, known as the MAC, serves both as the university’s main recreation area and as a base for men’s and women’s volleyball, men’s and women’s fencing and wrestling teams. The five-story building includes two cardio rooms, an Olympic-sized pool, a smaller pool for aqua aerobics and other activities, a mezzanine where all types of activity take place at any time of the day, and an indoor cycling studio, three gyms and a gym with three courts for basketball games.MAC also offers personal trainers and specialized classes. MAC is also home to volleyball, fencing and wrestling. The offices of several of the school’s varsity trainers are also located at MAC.

Boathouse Weld and Boathouse Newell are home to the women’s and men’s rowing teams respectively. The men’s heavyweight team also uses the Red Top complex in Ledyard, Connecticut as a training camp for the annual Harvard Yale regatta. The Vibrant Hockey Center hosts ice hockey teams, while the Murr Center serves as the home for squash and tennis teams, as well as a strength and air conditioning center for all sports.

Other sites: Joseph J. O’Donnell Stadium (baseball), Harvard Stadium (soccer), Rock Turf and Harvard Stadium (lacrosse), Jordan Field and Ohiri Stadium (soccer), and Blodgett Pool (swimming and diving, water polo ). …

On TV for Harvard University students footage of historic games and sporting events, including an exhilarating 2005 Harvard Yale rally. The official Harvard Athletics website has more information on Harvard’s athletic facilities.

References

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