Ultimate Lacrosse Workout Plan: Comprehensive Guide for Peak Performance

How can lacrosse players optimize their training regimen. What are the key components of a successful lacrosse workout plan. Which exercises and drills are most effective for improving lacrosse-specific skills and athleticism. How can players prevent common injuries in lacrosse through targeted training.

The Multifaceted Demands of Lacrosse Training

Lacrosse is widely regarded as one of the most athletically demanding sports, requiring a comprehensive approach to training. Players must develop a unique combination of lean muscle, strength, and power across all three planes of motion to excel on the field. This multifaceted nature of lacrosse necessitates a well-rounded workout plan that addresses various aspects of physical fitness and sport-specific skills.

Balancing Muscle Gain and Speed

While building muscle mass is crucial for optimal performance in lacrosse, it’s essential to strike a balance that doesn’t compromise speed. How can players achieve this delicate equilibrium? The key lies in carefully considering all training and nutrition variables to ensure that size gains don’t come at the expense of quickness and agility. By focusing on lean muscle development and incorporating speed-enhancing exercises, players can maintain their agility while improving their ability to initiate and withstand contact on the field.

Power Training: The Foundation of Lacrosse Excellence

Power training forms the cornerstone of a successful lacrosse workout plan, contributing to both speed and strength. What specific exercises should players incorporate to enhance their power? A combination of Olympic lifting, plyometrics, and medicine ball exercises proves highly effective. These training modalities not only improve overall explosiveness but also target the rotational power crucial for powerful passes and shots.

Enhancing Shot Power and Accuracy

To develop the explosive rotational strength needed for powerful and accurate shots, players should focus on exercises that mimic the throwing motion. Medicine ball rotational throws, cable woodchops, and resistance band diagonal chops are excellent choices. These exercises help strengthen the core and improve the transfer of power from the lower body through the torso and into the arms, resulting in more forceful and precise shots.

Core Stability: The Secret Weapon for Lacrosse Players

Three-dimensional core stability plays a vital role in lacrosse performance, contributing to shot power, speed, agility, and even endurance. How can players develop this crucial aspect of their fitness? Incorporating exercises that challenge the core in multiple planes of motion is key. Planks with rotation, stability ball exercises, and anti-rotation exercises using cables or resistance bands can significantly improve core strength and stability.

Hand-Eye Coordination and Vision Drills

For players struggling with shooting and passing accuracy, incorporating hand-eye coordination and vision drills into their workout routine can yield significant improvements. Wall ball exercises, juggling drills, and reaction ball training are excellent ways to enhance these skills. Regular practice of these drills can lead to more precise passes and shots during game situations.

Speed and Agility Training for Lacrosse Dominance

Given the large field and reactive nature of lacrosse, speed and agility training should be diverse and intense. What are the key components of an effective speed training program for lacrosse players? Sprint and acceleration training are critical for covering long distances quickly. Players should focus on developing both initial acceleration and top speed to maximize their sprint potential.

Technique-Focused Speed Training

To truly excel in speed development, players should seek guidance from an experienced speed coach who can accurately diagnose and address individual weaknesses. Once proper technique is established, players can progress to sport-specific drills, such as sprinting while carrying a lacrosse stick. This approach helps players find the most efficient way to run with the stick in hand, closely mimicking game situations.

Agility and Reactive Quickness

Cutting ability and reactive quickness are essential elements of lacrosse performance. How should players approach agility training? A progressive approach is key, starting with programmed cutting patterns and gradually advancing to reactive offense vs. defense competitive drills. It’s important to note that developing high-level agility skills may take years, so patience and consistency are crucial.

Conditioning: Building the Aerobic and Anaerobic Foundations

Effective conditioning for lacrosse involves two primary components: maximizing aerobic base and anaerobic potential. How can players develop these crucial aspects of fitness? The aerobic base is built through steady-state work for extended periods (20 minutes or more), which enhances recovery and increases the potential for anaerobic development.

Sport-Specific Anaerobic Training

Anaerobic exercise, characterized by high-intensity efforts that cannot be sustained for long periods, should be tailored to the specific demands of lacrosse. Players should progressively work up to the work-rest ratios typical of their position, age, and competitive level. For example, a U16 midfielder might focus on replicating the sprinting and one-on-one battle patterns observed during game play, interspersed with light jogging or brief rests.

Periodized Conditioning Approach

A sound lacrosse conditioning plan blends aerobic capabilities with speed endurance. By structuring the conditioning program in phases, players can build a solid aerobic base before progressing to the intense lactate threshold training necessary for maintaining speed late in games. This periodized approach ensures that players develop the stamina to perform at a high level throughout entire matches.

Injury Prevention: Safeguarding Lacrosse Players

While lacrosse is considered the safest of the three collision sports (alongside football and ice hockey), certain injuries remain common. How can players minimize their risk of injury through targeted training? A well-designed workout plan can significantly reduce the likelihood of many common lacrosse injuries.

Addressing Common Lacrosse Injuries

The most frequent lacrosse injuries include ankle and knee sprains, with knee ligament tears (ACL/MCL) being particularly prevalent among female players. For non-contact injuries, focusing on hip mobility and strengthening exercises can greatly reduce the risk. Additionally, muscle pulls in the legs (hamstrings, quadriceps, groin, and calf) are common. Maintaining balanced strength and flexibility between opposing muscle groups can help prevent these injuries.

Implementing Preventative Exercises

To minimize injury risk, players should incorporate exercises that target common problem areas. These may include:

• Single-leg balance exercises for ankle stability
• Plyometric exercises to improve knee stability and landing mechanics
• Hip mobility drills and strengthening exercises
• Eccentric hamstring exercises to prevent pulls
• Core stability work to improve overall body control

By consistently performing these preventative exercises, players can significantly reduce their risk of common lacrosse injuries and maintain peak performance throughout the season.

Nutrition for Lacrosse Performance

Proper nutrition plays a crucial role in supporting the intense physical demands of lacrosse training and competition. What dietary strategies should lacrosse players adopt to optimize their performance? A balanced approach that fuels both strength and endurance is essential.

Macronutrient Balance

Lacrosse players require a well-balanced diet that includes adequate amounts of all macronutrients. Carbohydrates are crucial for maintaining energy levels during long practices and games, while protein is essential for muscle recovery and growth. Healthy fats support hormone production and aid in nutrient absorption. A general guideline for macronutrient distribution might be:

• 50-60% of calories from carbohydrates
• 20-30% of calories from protein
• 20-30% of calories from healthy fats

However, individual needs may vary based on factors such as body composition goals, training intensity, and position-specific demands.

Hydration Strategies

Proper hydration is critical for maintaining performance and preventing fatigue during lacrosse activities. Players should aim to:

1. Begin practices and games well-hydrated
2. Consume fluids regularly during activity, aiming for 7-10 ounces every 10-20 minutes
3. Rehydrate post-activity with water and electrolyte-rich beverages

Monitoring urine color (aiming for pale yellow) can help players gauge their hydration status throughout the day.

Mental Preparation and Visualization Techniques

While physical training is crucial, the mental aspect of lacrosse performance should not be overlooked. How can players develop mental toughness and improve their on-field decision-making? Incorporating mental preparation and visualization techniques into the training regimen can yield significant benefits.

Mindfulness and Focus Training

Practicing mindfulness techniques can help players stay present and focused during high-pressure situations. Simple meditation exercises, deep breathing routines, and mindfulness apps can be valuable tools for developing mental clarity and emotional control on the field.

Visualization for Skill Enhancement

Visualization, or mental rehearsal, can be a powerful tool for improving lacrosse-specific skills. Players should regularly visualize themselves successfully executing various game scenarios, from making precise passes to scoring goals under pressure. This mental practice can enhance muscle memory and boost confidence in real game situations.

By incorporating these mental preparation techniques alongside physical training, lacrosse players can develop a more holistic approach to performance enhancement, leading to improved on-field success and overall enjoyment of the sport.

Recovery and Regeneration for Lacrosse Athletes

Effective recovery strategies are essential for maintaining peak performance throughout a grueling lacrosse season. How can players optimize their recovery to stay at the top of their game? Implementing a comprehensive recovery plan is key to preventing burnout and reducing injury risk.

Active Recovery Techniques

Active recovery involves low-intensity exercise that promotes blood flow and aids in the removal of metabolic waste products. For lacrosse players, this might include:

• Light jogging or cycling
• Swimming or water-based exercises
• Dynamic stretching routines
• Yoga or mobility work

These activities can help maintain flexibility, reduce muscle soreness, and accelerate the recovery process between intense training sessions or games.

Sleep and Rest Strategies

Quality sleep is paramount for athletic recovery and performance. Lacrosse players should aim for 7-9 hours of sleep per night, maintaining a consistent sleep schedule even on off days. Creating a relaxing bedtime routine and optimizing the sleep environment (cool, dark, and quiet) can significantly improve sleep quality.

Nutrition for Recovery

Post-exercise nutrition plays a crucial role in recovery. What should players consume after intense training or competition? A combination of carbohydrates and protein within 30 minutes of activity can help replenish glycogen stores and support muscle repair. Options might include:

• Chocolate milk
• Greek yogurt with fruit and granola
• A protein shake with banana
• Turkey and avocado sandwich

Additionally, staying hydrated and consuming foods rich in antioxidants can aid in reducing inflammation and supporting overall recovery.

Periodization for Year-Round Lacrosse Performance

Implementing a periodized training approach is crucial for lacrosse players looking to maintain peak performance throughout the year. How can athletes structure their training to avoid burnout and ensure optimal performance during the competitive season?

Off-Season Focus

The off-season provides an opportunity to address weaknesses and build a solid foundation for the upcoming season. During this phase, players should focus on:

• Strength development through progressive resistance training
• Improving overall conditioning and aerobic capacity
• Enhancing flexibility and mobility
• Refining fundamental skills through targeted drills

This period allows for higher training volumes and intensities, as the pressure of competition is absent.

Pre-Season Preparation

As the season approaches, the focus shifts to more sport-specific training. Pre-season workouts should include:

• Increased emphasis on power and speed development
• Sport-specific conditioning drills that mimic game situations
• Team-based practices to improve coordination and tactical understanding
• Gradual increase in scrimmage intensity to prepare for competition

This phase helps players transition from general fitness to peak lacrosse-specific performance.

In-Season Maintenance

During the competitive season, the primary goal is to maintain fitness levels while avoiding overtraining. In-season training should focus on:

• Maintaining strength and power through reduced-volume, high-intensity sessions
• Emphasizing recovery and injury prevention exercises
• Fine-tuning skills and team tactics
• Implementing tapering strategies before important competitions

By adjusting training volume and intensity throughout the year, lacrosse players can optimize their performance when it matters most while reducing the risk of burnout and injury.

Technology and Analytics in Lacrosse Training

The integration of technology and data analytics into lacrosse training programs has revolutionized how players and coaches approach performance enhancement. How can athletes leverage these tools to gain a competitive edge?

Wearable Technology for Performance Tracking

Wearable devices such as GPS trackers, heart rate monitors, and accelerometers provide valuable insights into player performance and workload. These tools can help:

• Quantify training and game intensity
• Monitor fatigue levels and recovery status
• Identify performance trends over time
• Optimize training loads to prevent overtraining

By analyzing this data, coaches and players can make informed decisions about training adjustments and game strategy.

Video Analysis for Skill Development

Video analysis software allows players to break down their technique and decision-making in detail. This technology can be used to:

• Analyze shooting mechanics and accuracy
• Evaluate defensive positioning and footwork
• Study successful plays and strategies
• Identify areas for improvement in individual and team performance

Regular video review sessions can accelerate skill development and tactical understanding.

Virtual Reality Training

Virtual reality (VR) technology is emerging as a valuable tool for lacrosse training. VR simulations can:

• Provide immersive game-like scenarios for decision-making practice
• Allow players to visualize and practice specific plays or situations
• Offer a safe environment for testing new strategies
• Enhance mental preparation and focus

As VR technology continues to advance, its potential applications in lacrosse training are likely to expand, offering new ways to develop skills and game intelligence.

By embracing these technological advancements, lacrosse players can gain valuable insights into their performance, identify areas for improvement, and develop more targeted and effective training strategies. The key is to integrate these tools thoughtfully, using the data to complement rather than replace traditional coaching and training methods.

Lacrosse Training

Lacrosse Strength Training

You’re pretty much gonna need it all here, as lacrosse is likely the most athletic sport there is. Lean muscle, strength, and power in all 3 planes of motion are keys to excelling in this sport.

Gaining muscle is necessary for optimal performance, but it must not come at the expense of speed. Careful consideration of all training and nutrition variables must be given to ensure that you are not getting slower while gaining size. And that size will help you to take on and initiate contact with greater force, a key element for success.

Power training helps with the speed side, too, but an extra emphasis must be placed on explosive rotational drills to help with passing and shot power. You should use Olympic Lifting, plyometrics, and medicine ball exercises to make gains here.

3-Dimensional core stability is also useful. It will help to improve shot power, speed, agility, and can even help improve your endurance.

Hand-eye coordination and vision drills are also recommended additions to your workout plan, particularly for those who have troubleshooting and passing accurately on a regular basis.

Lacrosse Speed & Agility Training

With a large field to cover and plenty of reactive events that occur in games, your speed training should be diverse and intense.

Sprint and acceleration training is critical to helping you cover long distances as quickly as possible. There are some key elements to developing both initial acceleration and top speed in order to maximize sprint potential. Finding an experienced, knowledgeable speed coach who can accurately diagnose your weak points can do wonders for improving your speed for lacrosse.

Once your technique becomes excellent, you should consider carrying your stick while sprinting just as you would in games and practices. This will alter your movement patterns, but with a great fundamental base, you will find the most efficient way to run with the stick in your hands.

Cutting and reactive quickness are also essential elements for lacrosse. Exercises should progress from programmed cutting patterns to reactive offense vs. defense competitive events once your basic agility skills become efficient and automatic. This may take years, so be careful not to rush your agility work to a high level too quickly.

Conditioning for Lacrosse

There are two parts to getting in peak condition for any sport:

• Maximize your aerobic base
• Maximize your anaerobic potential

For all sports developing the aerobic base is the same – you need to do steady state work for relatively long periods of time (20 minutes or more). This will help you to recover faster from the demands of your sport, and it increases your potential to build the next step in your conditioning – the anaerobic phase.

Anaerobic exercise is the type you cannot do for very long periods of time without resting. Think sprints or any other all-out effort. The way you develop this area is highly dependent on how your sport is played.

For lacrosse players having a great aerobic base is critical. The anaerobic base should be built by progressively working up to the specific work-rest ratios for your position, age, and level.

Let’s say as an example you are a U16 midfielder and based on either your coach or parents charting your activities in a game they see that you run 10 short sprints (<10 yds), 4 long sprints (>10 yds), and have 5 one-on-one battles in tight space over a 15 minute period. The rest of the time is spent doing light jogging or with no motion.

Anaerobic workouts for this player should progressively work up to these conditions.

At a peak level, you could space out ten 10 YD sprints, five more sprints of 20-40 yds in length, and complete 5 agility sets in a 15-minute session, with in-between time used for light jogging, walking, or brief rests with water breaks.

A sound lacrosse conditioning plan will blend aerobic capabilities with speed endurance. By running your endurance program in phases, you can build up an aerobic base before taking on the highly intense lactate threshold training necessary to continue to play fast late in games.

Injury Prevention for Lacrosse

Despite being the safest of the three collision sports (football and ice hockey being the other two), many common problems still exist. Fortunately, most of these injuries can be minimized with a good workout plan.

The greatest percentage of lacrosse injuries are sprains to the ankle and knee (ACL/MCL). Knee sprain and ligament tear rates are even higher among females. For those not caused by contact, your injury potential can be lessened through hip training that focuses on mobility and strengthening.

Pulled muscles in the legs are also seen regularly, particularly to the hamstrings, quads, groin, and calf. Balanced levels of strength and flexibility between the muscles in the legs can lower your risk.

Upper leg contusions are the results of direct impact and the lack of thigh padding. Other than building muscle mass to protect the bones, not much else can be done to protect you here.

Tendonitis in the IT band and patella (knee cap) tendon results from overuse. A careful regulation of training volume both in sport and with your workouts will prevent these. And common sense is key – when pain starts to mount from tendonitis the only known cure is rest. Listen to your body, and you’ll be fine in the long run.

Upper body injuries in lacrosse are almost exclusively the result of direct impacts. Strong, stable shoulders and a powerful core are your best defenses against them.

Youth Lacrosse Training Considerations

The best thing a young lax player can do is develop their hand-eye coordination to the highest degree. Sprinkled into some practice drills and any training they may undertake, simple challenges with catching and throwing are highly recommended before age 14. You can add a balance component to the drills to make them even more beneficial.

On top of that, youth lacrosse training should take a wide-ranging approach to athletic development, using bodyweight strength training and lots of movement (SAQ) skill work regularly. Just about every athletic skill comes into play for lacrosse, and complete development is critical.

Any safe, age-appropriate physical activity for younger players is going to benefit them in some way. Staying active is very important for their long-term success.

Lacrosse Training at Power Source

Central Massachusetts and Southern New Hampshire lacrosse players can train with us in any of our elite programs. We’ll tailor your training specifically to target your greatest areas of strength and power needs, as well as help protect you from any potential injury risks, in our Group Personal Training Program.

Our Speed & Agility Classes are designed to enhance the sprint and agility technique through expert coaching, video analysis, sprint treadmills, and a handful of other tools.

At certain times of the year, we also run week-long Speed Clinics and are open to working with teams and organizations to set up a private clinic just for your players. Feel free to contact us at any time to inquire about training for an individual athlete or private clinic/team training options.

Lacrosse Strength Training (Complete Guide) – Horton Barbell

I’ve been working as a sports performance coach with college athletes for almost twenty years, both as a Strength and Conditioning Coach and as a Sports Scientist. I’ve also been fortunate over that time to work with some of the best minds in Strength and Conditioning for lacrosse.

In this Lacrosse Strength Training Guide, my goal is to provide you with an outline of everything you should be doing both in the off-season and in-season to maximize your performance on the field.

I’m going to discuss when you should start strength training, how many days per week to train, what exercises to focus on and even how to structure your workouts.

First things first, what’s the best age to start strength training?

When Should I Start Strength Training For Lacrosse?

There is a long-held myth by many in the general public that lifting weights will stunt your growth. However, study after study and report after report over the years has completely debunked this myth. The Mayo Clinic even recommends that children as young as 7 or 8 can begin strength training.

In my opinion, youth athletes can begin lifting weights once they have the mental maturity and focus needed to strength train safely. For some athletes, this might be 7 or 8 years old. For others, it might be later.

Can the athlete listen and follow directions? Can the athlete stay focused on a single task? Can the athlete stay engaged throughout a training session?

These are the questions that I would have parents ask themselves about their youth athlete(s). If the answers to all 3 are yes, then you could consider strength training. If not, I would suggest waiting a little bit longer.

What Exercises Should a Youth Athlete Begin With?

Youth athletes, regardless of sport, should stick with the basics. Learning proper technique and form should be the only focus at this age. Exercises like Push-Ups, Pull-Ups, Bodyweight Squats, Lunges and Sit-Ups are all strength training exercises that don’t even require a piece of equipment.

Those simple bodyweight movement patterns will translate over to exercises like Goblet Squats and Dumbbell Bench Press when the athlete is ready.

Again, I can’t emphasize this enough. Technique should be the only priority. Strength will come as a natural byproduct at this age. But, the movements they learn at 7 to 10 years old will carry with them for a lifetime.

Once a lacrosse player reaches high school, we can start to get into more advanced training techniques that I’m going to dive into now.

Off-Season Lacrosse Strength Training

The tips and advice that I’m going to go through now will apply to most lacrosse players from high school and even transitioning into college. But, keep in mind there are always exceptions to all rules and situations.

Days Per Week

High school lacrosse players should be strength training 3 to 4 days per week.

Whether to strength train 3 or 4 days per week really comes down to schedule and personal preferences. One isn’t necessarily “better” than the other.

Personally, I prefer a schedule of lifting 4 days per week, but I know of some very successful college strength programs that lift 3 days per week during certain portions of the off-season and have great success.

The lifts for a 3 day-per-week program tend to be more total body lifts and are slightly longer (each individual workout) than 4 day-per-week schedules that are often more segmented and slightly shorter.

Ultimately, you just need to decide which lifting schedule fits your overall schedule better.

Phase I – Early Off-Season/Post Season

What should your lacrosse strength training program be focusing on? Well, in my opinion, it depends on the time of the year.

The first phase is the first few weeks directly after the season. Players need a couple of weeks either completely off or with minimal work to help recover both mentally and physically from the grueling lacrosse season.

Active recovery workouts that include activities like foam rolling, stretching, range of motion exercises and pre-hab type movements should be the most prevalent during this time period.

Phase II – Off-Season

When the season wraps up in late spring*, the next soccer season is months away, so conditioning doesn’t need to be a priority at this time. This makes spring and summer a great time to develop strength.

*When your season ends may be different depending on your level/league, but the same overall principles will still apply.

The strength training program should reflect that.

Overall volume (sets and reps) can be higher to help promote strength and hypertrophy. You’re basically building a new foundation for each athlete that they’ll be able to utilize throughout the off-season and going into the next year.

Coach’s Note: Off-season goals will be dependent on the individual and/or team as well. For example, a men’s freshman lacrosse player who needs to add 15 pounds of muscle and barely squats 100 pounds should have different training priorities than a senior who is at his desired bodyweight and squats twice his bodyweight. These are just general guidelines.

Phase III – Late Off-Season/Pre-Season

Phase III, or the Pre-Season phase, is typically 6 to 8 weeks from the official start of camp.

Strength training priorities shift as the off-season progresses. Now, with the season getting closer, conditioning will play a larger part in our overall strength and conditioning plan.

In the weight room, the strength training plan will also shift. The strength and hypertrophy focus of the early off-season will shift to a focus on power. The sets of six to ten reps (on the big compound movements) will be few and far between and sets of 3, 2 and even singles will play a much larger role.

In-Season Soccer Lacrosse Training

One of the biggest mistakes a lacrosse player can make is to stop strength training once the season starts. This is due to multiple factors.

First and foremost, reducing your risk of injury is one of the primary benefits of strength training. However, you can start to lose strength after only a couple of weeks of not training. Strength training during the season will keep your strength levels up and lower your risk of injury.

Second, championships are won at the end of the season, not at the beginning. Not strength training during the season means you will be at your weakest of the entire year when it’s time to play for a ring.

Finally, strength training during the season will help you get a jump start on your next off-season. Instead of spending months just getting back the strength you lost, you’ll be able to start making new gains immediately. Over the course of a 4-year career (or longer including high school and college), the difference this can make is staggering.

Days Per Week

How many days a week you should train in-season depends on the game schedule and the amount of playing time you’re getting on gameday.

Schedule

Lacrosse can have a somewhat chaotic and inconsistent schedule. Depending on the level you’re playing, the games per week and the days on which you’re playing can vary – sometimes wildly.

It’s important to look at the schedule and plan out ahead of time when you’re going to workout (and how).

A break in the schedule might mean you can get two or even three days of training in. Playing 3 games in 8 days? Your workouts might only consist of an active recovery session or two.

Playing Time

If you’re starting or playing significant minutes off the bench, then your priority should obviously be on maximizing your performance each and every game.

However, if you’re not seeing minutes on the field or even redshirting, then I would strongly suggest continuing to emphasize your physical development.

I like to have at least one extra lifting session with this group of players per week so that they can continue to improve even though they’re missing out on those game minutes.

In-Season Priorities

During the season, our strength training priorities shift again. Our time in the weight room is more limited during the season, especially with the players playing significant minutes.

We want to maximize that time with mobility work and knee, ankle and shoulder work to help keep joints healthy and functioning well. But, we will also use that time to continue developing strength. We want to maintain (or even gain) strength during the season.

We do this by lowering the overall volume but maintaining the intensity (percentages used) of what would be typical of the off-season.

So, for example, instead of 5 sets of 5 reps for Back Squat at 75%, we may do 4 sets of 3 reps at 75%. This allows us to keep our strength but reduce the amount of ‘wear and tear’ on the body.

What are the Best Exercises for Lacrosse Players?

I like to think about exercise selection broken down into four different categories:

• Olympic Lifts for Power Development
• Compound Lifts for Strength Development
• Supplemental Lifts for Hypertrophy
• Core Work for Core Strength and Stability

Now, Olympic Lifts do not work just power development and Compound movements do not just work strength development – it’s simply their main emphasis.

Coach’s Tip: Regardless of how “good” an exercise is, you should only do exercises that you are technically proficient at. This goes for both coaches and players. If you don’t know how to do an exercise, don’t try to coach it and don’t try to do it. There are always alternatives for ANY exercise. There is no need to get yourself hurt trying to do an exercise you don’t know how to do.

Olympic Lifts

I am a big proponent of the Olympic lifts for lacrosse players. Olympic Lifts include the lifts themselves and all their variations. Power Clean, Hang Clean, Hang Snatch, Clean Pulls, Push Presses and Power Jerks are just some of the Olympic movements I like to include in my programming.

Each has its own proper teaching progression. I start simple and continue to add more complexity as players progress. This allows us to minimize the amount of time spent coaching and maximizing the amount of time spent training.

For example, when freshmen first arrive on campus, we do not start with a full Clean right away. Instead, we start with a Trap Bar Deadlift and a Front Squat. Those movements lay the foundation for being able to properly setup and pull weight from the floor and receive the bar in a front rack position.

After a few weeks, I’ll introduce a Hang Power Snatch and a Clean Pull. A lacrosse player in my program won’t do a full Clean (starting from the floor and catching in a full Front Squat) until after a full year in the program.

And, by the way, you can get plenty strong doing exercises like Trap Bar Deadlifts and Front Squats – they’re definitely not just for learning technique. This brings me to the second type of exercise that should be a part of your lacrosse strength training, Compound Lifts.

Compound Lifts

Compound Lifts are exercises that involve multiple joints and multiple muscle groups. These are exercises like Squats, Deadlifts, Pull-Ups and Bench Press.

If you’re serious about developing strength then Compound Lifts should be a staple in your strength training program. However, no different than Olympic Lifts, you should only do exercises that you know how to do correctly. Trying to Deadlift heavy weight with poor technique is a recipe for injury.

Olympic Lifts and Compound Lifts should take up around 80% (or more) of the time spent in the weight room. These are the exercises that are going to give you the most “bang for your buck”. These are also the exercises that look like actual athletic movements that are performed on a lacrosse field.

If you’re spending most of your time in the weight room over in the dumbbell area doing curls and flexing in the mirror, trust me, you’re getting outworked.

Supplemental Lifts

These are your single-joint exercises. Lateral Raises, Dumbbell Curls and Tricep Extensions fall into this category. Don’t get me wrong, some of these exercises are the most fun to do, but they should be exactly what their name says – supplemental.

A few sets of Supplemental Lifts are a good way to help develop extra hypertrophy at the end of a workout.

Core Work for Lacrosse

Photo Credit (Srdjan Randjelovic / shutterstock.com)

I think this one is pretty self-explanatory. I think (maybe I’m wrong, who knows) all of us know at this point that having a strong core is important.

Just don’t get bogged down doing Crunches every day and checking the box for Core Work. Training your core comes in many different forms.

Weighted exercises like Weighted Sit-ups and Cable Crunches can build strength by adding extra resistance. Exercises like Planks and Stir The Pot will emphasize and improve core stability. Many medicine ball exercises like Side Throws can add rotational core work as well as develop power.

Hopefully, you get the point I’m trying to make. Challenging your core in different ways is vastly superior to laying on your back and doing bodyweight core exercises every day.

What Order Should Exercises Go In?

Properly organizing your workouts is a big component of maximizing the effectiveness of every set and every rep. Exercises should be ordered in pretty much the same order I just put them in – Olympic Lifts, Compound Lifts, Supplemental Lifts and then Core Work.

In general, exercise order should follow two main rules:

• Fast Movements –> Slow Movements
• Multi-Joint Movements –> Single Joint Movements

Explosive exercises should be done toward the beginning of the workout when the body, particularly the CNS (Central Nervous System), is fresh. This will ensure that you get the most out of these power-developing movements.

Doing these types of lifts while fresh will also help to reduce injury. Fatigue can be the enemy of technique, so doing the most technical lifts while freshest only makes sense.

After your power movements should be the Compound Multi-Joint exercises. Exercises like Back Squats and Bench Press need multiple muscle groups firing at full strength to get the most out of each movement. Smoking your triceps at the beginning of a workout will create a weak link in your Bench Press, therefore reducing its effectiveness.

Final Thoughts

Simply showing up in the weight room and working hard will only get you so far. Yes, you’ll be one step ahead of the players that just show up and check a box and two steps ahead of the players that don’t show up at all.

However, to really get an advantage over your top competition, you should be trying to maximize your training every day. Choosing the right days to train, selecting the right exercises with the correct amount of sets and reps and organizing it all together.

If it all seems like a lot to manage, I understand. It’s the same feeling I get when I look under the hood of my car. I know the engine makes the car go, but if you asked me to point out the manifold I’d be in trouble.

My suggestion would be to find a quality strength and conditioning coach and/or program to help guide you through this process.

Finally, if you need a strength and conditioning program, I have them available in my shop. They are the same types of programs that I use when training lacrosse athletes myself.

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Russian tennis player Daniil Medvedev reached the 4th round of Wimbledon Russian tennis player Daniil Medvedev beat the Hungarian Marton Fucovich and reached the 4th round of Wimbledon. The meeting ended with a score of 4:6, 6:3, 6:4 , 6:4 in …

Artur Danielyan admitted that he once almost drowned his passport in the toilet 17:27, May 30, 2023, author: Medvedeva S.R.

Tennis player Kirios admitted that he had thoughts of suicide Photo: © Ryan Pierse / Staff / Getty Images Sport / Gettyimages.ru Tennis player Kirios admitted that he had thoughts of suicide0002 Tennis player Medvedev could have been injured in training Russian tennis player Daniil Medvedev was caught by cameras during training at Wimbledon, holding his knee, reports “Championship”. Photograph …

Tennis player Medvedev told what he likes in the audience at Wimbledon Russian tennis player Daniil Medvedev shared his emotions from entering the next round of Wimbledon. His words are reported by the ATP press service. “What I like…

Tennis player Medvedev spoke about the reaction of the fans at Wimbledon Russian tennis player Daniil Medvedev was surprised by the attitude of the fans towards him at the ongoing Wimbledon these days.

Tennis player Medvedev spoke about missed doping tests at Wimbledon Russian tennis player Daniil Medvedev amid suspension of American Jenson Brooksby for violating whereabouts rules …

Tennis player Medvedev spoke out on performances without the Russian flag Russian tennis player Daniil Medvedev answered the question of what it is like for him to play at international tournaments without the Russian flag: “I just respect the rights . ..

Tennis player Medvedev set a unique world achievement Russian tennis player Daniil Medvedev became the first tennis player in the world to achieve 40 victories in ATP tournaments in 2023. To do this, he needs …

Tennis player Medvedev said that it is not easy for him to play on grass Russian tennis player Daniil Medvedev admitted that he considers the ability of the eminent Swiss tennis player Roger Federer to win titles amazing …

Tennis player Medvedev told how he celebrated the victory at the “Masters” in Rome Russian tennis player Daniil Medvedev spoke about how he celebrated his first clay tournament title, won at the “Masters” …

Tennis player Medvedev beat Fucovich in the third Russian tennis player Daniil Medvedev reached the fourth round of the Wimbledon tournament in Great Britain on July 8. In the 1/16 finals, he beat the Hungarian Marton Fuch …

0004 Russia’s first racket Daniil Medvedev did not reach the quarterfinals of the tennis tournament in ‘s-Hertogenbosch in the Netherlands, losing to the Frenchman Adrian Mannarino. …

Tennis player Medvedev remains first in the ATP championship race Russian tennis player Daniil Medvedev retains first place in the championship race of the Association of Tennis Professionals.

Chesnokov believes that tennis player Medvedev will get in shape for Wimbledon Two eliminations in the first rounds of previous tournaments can shake the tennis player’s confidence, Andrey Chesnokov emphasized …

At the start of Wimbledon, tennis player Medvedev will play with the 386th racket of the world Tennis player Daniil Medvedev will play with the British from the fourth hundred of the ATP rating Arthur Fery at the start of Wimbledon following the results of the draw. Russian tennis player …

Tennis player Medvedev dropped out of the tournament in Halle after losing in the quarterfinals Russian tennis player Daniil Medvedev dropped out of the tournament of the Association of Tennis Professionals (ATP), held in Halle, Germany. At h…

Tennis player Medvedev entered the top 10 players who won on all types of surfaces World No. 2 Daniil Medvedev is the 10th current tennis player who won titles on all four types of court surfaces (outdoor and indoor …

Tennis player Medvedev was the first to win this season in 40 matches at the ATP tournaments Russian Daniil Medvedev was the first to win 40 victories in the season at the tournaments of the Association of Tennis Professionals (ATP), the Championship reports. Medvedev in May

Yanchuk believes that tennis player Medvedev is at the beginning of a veteran’s path The honored coach of Russia noted that if the current level of play is maintained, the tennis player can compete for victory at Roland Garros …

Tennis player Daniil Medvedev commented on his defeat at Roland Garros » World No. 2 Russian Daniil Medvedev shared his feelings after losing in the first round of the French Open (Roland Gare . ..

Tennis player Medvedev lost to Bautista-Agut in the quarterfinals of the tournament in Halle Russian tennis player Daniil Medvedev lost to Spaniard Roberto Bautista-Agut in the quarterfinals of the tournament in Halle. …

Russian tennis player reached the Wimbledon quarter-finals Russian tennis player and world No. 7 Andrey Rublev reached the Wimbledon quarter-finals for the first time in his career, beating a Kazakhstani tennis player …

Russian tennis player lost three positions in the ATP 9 ranking0004 The Association of Professional Tennis Players (ATP) has updated its weekly rating. So, the Russian tennis player Aslan Karatsev lost three positions at once. …

Tennis player Daniil Medvedev lost to the Brazilian and left the Roland Garros tournament World No. 2 Daniil Medvedev on Tuesday, May 30, lost to the Brazilian Thiago Zaibot-Wild in the first round match of the French Open in football . ..

Olkhovsky: tennis player Medvedev underestimated his opponent in the first round of Roland Garros On May 30, world No. 2 Daniil Medvedev lost to world number 172 Brazilian Thiago Wild in the first round of Roland Garros …

toy Frenchman Adrian Mannarino in the match of the second round of the tournament of the Association of tennis players-…

Russian tennis player from the top 10 ATP withdrew from the tournament in Halle, Germany0004 Russian tennis player Karen Khachanov refused to participate in the tournament of the Association of Tennis Professionals (ATP) in Halle, Germany, writes in a social network …

Russian tennis player will miss Wimbledon due to visa problems June qualification for Wimbledon. The corresponding document appeared on the official website of the tournament. …

Russian tennis player Karen Khachanov will miss Wimbledon due to injury Russian tennis player Karen Khachanov will miss the Wimbledon tournament due to injury, which will be held this year from 3 to 16 July. As follows from the information, …

Russian tennis player Khachanov withdrew from Wimbledon due to a stress fracture Russian tennis player Karen Khachanov withdrew from Wimbledon due to injury. This was reported on the official website of the competition, which will be held from 3 to 16 and …

Russian tennis player Kotov did not receive a visa to participate in Wimbledon Earlier, the UK authorities promised not to prevent athletes from obtaining visas. Russian tennis player Pavel Kotov withdrew from qualification Wimbledon …

Russian tennis player Rublev entered the second round of Wimbledon in the next round Andrei Rublev will play with the winner of the match between Russian Aslan Karatsev and Frenchman Luke Van Ashm …

Russian tennis player will miss the tournament in Wimbledon due to problems with the visa of Russian Pavel Kotov will not be able to take part in the Wimbledon tennis tournament, according to the competition website. …

Russian tennis player Rublev advanced to the second round of Roland Garros Russian tennis player Andrey Rublev defeated Laszlo Djere from Serbia in the first round match of the French Open, TASS reports. Roland Garros Grand Slam Tennis Tournament in Paris. …

Medvedev admitted that the match with Giron was very difficult for him Russian tennis player Daniil Medvedev commented on the victory over the American Marcos Giron in the first round match at the tournament in Halle (6:4, 6:3). Sp…

Russian tennis player Aslan Karatsev reached the second round of Roland Garros Photo: © Julian Finney / Staff / Getty Images Sport / Gettyimages.ru Russian tennis player Aslan Karatsev reached the second round of Roland Garros Rossi …

Russian tennis player Shevchenko won in the first round at the debut Roland Garros Russian Alexander Shevchenko defeated the German Oscar Otte in the first round of the Roland Garros Grand Slam tournament, which takes place in Paris. …

Russian tennis player Demin won the junior Roland Garros in doubles The athlete became the first Russian to win this Grand Slam tournament in the junior men’s doubles …

Medvedev admitted that he had two missed tests in the ADAMS 900 system for a long time 04 The Russian tennis player spoke about missed doping tests. The third racket of the world Russian tennis player Daniil Medvedev spoke about the anti-doping system.0004 Today, on the ninth of June, the semi-final match of the junior “Roland Garros” in doubles took place …

“I spat at the ceiling, burned my life.” A tough Russian tennis player died in a terrible binge A tough Russian tennis player died in a terrible binge …

Aslan Karatsev – Francis Tiafoe: Russian tennis player will defeat the American and follow Rublev with Khachanov On June 1, Russian tennis player Aslan Karatsev will fight for the right to play in the third round of Roland Garros. …

Russian MP admits to directing Wagner PMC operations Andrey Gurulev, a member of the State Duma Defense Committee, confessed that he was in charge of Wagner private military company operations in 2014. About this …

A former Russian official confessed to the murder of five female students Former deputy head of the administration of the Kalmansky district of the Altai Territory Vitaly Manishin became a defendant in the case of the Barnaul maniac, who was operating at the beginning of 20 …

The Russian player of “Zenith” admitted that he dreams of leaving the team The Russian midfielder of St. Petersburg “Zenith” Andrey Mostovoy spoke about his dream to go to a strong European championship. His words are reported by “…

The Russian coach of the Kazakhstan national team admitted that he was not offended by the words about the physical education teacher The head coach of the Kazakhstan national team Magomed Adiev commented to Sport-Express his words at the post-match press conference after the game with Severno . ..

Medvedev said that the Russian defense industry this year produced 600 tanks Russian industry this year produced more than 600 tanks, said Deputy Head of the Russian Security Council Dmitry Medvedev. …

Medvedev: European companies that left the Russian market bite their elbows and silently swallow their tears European goods that Russia needed were replaced by supplies from other countries, now companies that left the Russian market are counting losses …

On Russia Day, Medvedev published a collage with the Kiev Maidan of Independence, over which the Russian flag flutters Deputy Chairman of the Security Council of the Russian Federation Dmitry Medvedev continues to act as an informational counterweight to the Kyiv regime online. It turns out with varying degrees …

De Zerbi: “One day I will return to Italy” Brighton head coach Roberto de Zerbi admitted that he intends to work again in Serie A in the futureRead more → . ..

Messi: one day I would like to return to Barcelona Argentine striker Lionel Messi, who accepted the offer of the MLS club Inter Miami, admitted that he does not rule out a return to Barcelona in the future …

Rosselkhoznadzor did not allow 5 kg of greens from Azerbaijan to pass Fresh dill, basil, parsley, mint and tarragon were carried in hand luggage of an air passenger.

Once upon a time in America American actor crashed on motorcycle The actor, known to the general public for his roles in Once Upon a Time in America and Widower’s Love, died in a car accident at the age of 71 of the year.

“Once Upon a Time in America” ​​star crashed his motorcycle Actor Treat Williams dies at age 71. It is reported by People. The actor’s agent Barry McPherson revealed the details of his death. According to the …

Claudinho said that he dreams of becoming a father one day Brazilian midfielder of “Zenith” Claudinho said that he dreams of becoming a father one day, like his teammate and compatriot Malcolm. …

Yaya Toure: I dream of becoming a head coach one day Former Manchester City and Ivory Coast midfielder Yaya Toure has expressed his desire to become a head coach in the future. …

The wrecked submersible was built with the understanding that one day it would sink. The sinking of the Titan submersible became world news. For four days, millions of people in different countries watched the progress of …

Tonali on his departure from Milan: “I hope one day I can return” Newcastle midfielder Sandro Tonali admitted that he would like to return to futureRead more → …

Prince Harry missed his friend’s wedding The Duke of Sussex Prince Harry and his wife Meghan Markle were not among the guests at the wedding of Jack Mann, who acted as the groom’s best man for …

16 kg of sweet cherries, 15 …

Malcolm Brogdon missed the 6th match against the Heat due to pain in the forearm Boston Point Guard Malcolm Brogdon missed Game 6 of the Eastern Conference Finals against Miami (104:103, 3-3) due to right leg pain. Fedotov scored the best player of the Central Military District Evgeny Kutuzov. The tournament takes place in St. Petersburg at the Hockeyny Sports Palace. It is expected that Fedotov’s dismissal …

Rosselkhoznadzor didn’t let fly-infested satsuma tangerines through Almost 17 tons of citrus fruits arrived from South Africa to one of the leading companies in the Russian fruit and vegetable market. By decision of the owner, a batch of satsums under …

A new scheme of deception by scammers of Russians who have already been deceived once has been named Recently, many sites have appeared on the Internet offering to return to citizens money stolen earlier by scammers. Pages online looking …

“Once Upon a Time in America” ​​star Treat Williams crashed on his motorcycle American actor Treat Williams died in a car accident at the age of 71. On June 12, an SUV crashed into his motorcycle not far from the American . ..

Tampa defender Sergachev admitted that one day he would play for football Spartak is he ready to play as a friend …

Offended once – offended twice: why women go to murder Sometimes even women go to a desperate act: what motivates them to commit murder? The publication “Passion” talked to the victim of a domestic …

US presidential adviser is convinced that Biden and Xi Jinping will meet one day US President Joe Biden and Chinese President Xi Jinping will meet someday, US national security adviser Jake Sullivan said in and …

Minakov: “Alexander Emelianenko may one day enter and never leave the cage” Former Bellator and Fight Nights champion, Russian heavyweight, expressed his opinion on the situation with Alexander Emelianenko. …

Chandler: I think Oliveira will beat Makhachev in a rematch, but I was wrong once already American mixed martial arts fighter, former contender for the UFC lightweight title Michael Chandler shared his opinion about a possible rematch . ..

roles in Once Upon a Time in America and Widower’s Love, died in a car accident at the age of 71. …

Holger Rune: it’s not easy to beat Carlos Alcaraz, but everyone loses once The sixth racket of the world, Danish tennis player Holger Rune, spoke about his relationship with the Spanish athlete Carlos Alcaras on the court and beyond … direct their “terrorist gut” against their own creators. Such an opinion in ho …

Kamil Gadzhiev: “I won’t be surprised if Kopylov fights with Adesanya one day” President of the AMC Fight Nights League Kamil Gadzhiev spoke about the career of Russian middleweight Roman Kopylov in the UFC. …

Governor Moor was forced to miss the City Day celebration in Surgut Governor of the Tyumen Region Alexander Moor was forced to miss the City Day celebration in Surgut, whose residents do not like to go to the polls. In e …

Glushakov missed the match “Pari NN” against “Spartak” due to injury It became known why the midfielder “Paris NN” Denis Glushakov missed the meeting 29round of the RPL with Spartak (0: 0). …

The Moscow Administration did not punish the lawyer who missed the meeting The lawyer notified the court that she was busy in another case, but her request to reschedule was ignored. The Administration of Moscow in such a situation saw no reason to attract …

Championship of Russia. Sochi conceded 4 goals from Pari NN away On Sunday, Spartak beat CSKA in the derby (2:1), Krasnodar defeated Rostov at home (3:0). On Saturday, Lokomotiv defeated Fakel (1:0), Zenit in …

“Missed normally”. Ivan Emelianenko commented on his debut victory in MMA 1984/85 PSG conceded 24 goals at home in the last French championship. This is the worst result of the Parisians in Ligue 1 since the 1984/85 season, when they scored at P …

Leclerc missed the second practice at Silverstone due to technical problems Charles Leclerc did not go to the track during the second practice before the British Grand Prix. The Ferrari driver completely missed the session due to a technical …

Medvedev urged not to underestimate the counteroffensive of the Ukrainian army one should underestimate the counter-offensive that has begun …

Once Upon a Time in Hollywood: Maxim Yurov about the Asian Film Festival and Western stars. Today our guest is a film producer, actor, choreographer, Russian representative of the international film festival ASIAN WORLD FILM FESTIVAL – Maxim Yurov. …

The anniversary of the Lenkom Theater and memories of Alexander Abdulov will be shown in the program “Once upon a time …” A new episode of the program “Once upon a time …” will be shown on NTV on May 28, 2023. The head of Lenkom, Mark Varshaver, will talk about the past, present and … …

Utkin: I only know Melezhikov because he once gave me a ride to football The famous football journalist and commentator Vasily Utkin commented on Evgeny Melezhikov’s resignation from the post of general .