This program is designed for off season training and should start a minimum of 3 months before the start of your season. It is very important to include warm ups and a cool down with this lifting program. It is also very important to include the running/conditioning program that will be performed on non-lifting days 3 days per week.
The first 2 weeks of the program use the same weight for each set in a particular exercise. In other words if you are benching 150lbs use that weight for all 3 sets of 10. This will give your muscles time to get used to the program. After the initial 2 weeks you can begin pyramiding the weight up after each set. If your are benching 150lbs for your first set on the bench press, your second set would go up to 160lbs and your final set would be 170lbs.
Increase the weight for your first set of an exercise when you are able to perform the last set of a that exercise without a problem. After you you increase the weight you may not be able to reach the total for the final set. That's what is supposed to happen. You have to keep working hard to make your gains in the off season.
| Men's Lacrosse Strength and Conditioning |
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Monday |
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Wednesday |
Friday |
Hang Clean |
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Hang Snatch |
Box Jumps |
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Squat |
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Front Squat |
Bulgarian Squats (single leg squats) |
4 sets of 10 Reps |
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4 sets of 8 Reps |
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Bench Press |
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Incline Bench Press |
Dumbbell Rows |
3 sets of 10 Reps |
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3 sets of 8 Reps |
Dead Lifts |
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Seated Cable Rows |
Glute Ham Raises |
3 sets of 8 Reps |
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Pull-Ups |
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Bent Over Barbell Rows |
Shoulder Presses |
3 sets of 10 Reps |
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3 sets of 10 Reps |
3 Sets of 10 Reps |
Dumbbell Lunges |
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DB Step-Ups |
Dumbbell Lunges |
3 sets of 12 Reps |
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4 sets of 12 Reps |
3 sets of 12 Reps |
Dumbbell Curl |
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Over Head Plate Lunges |
Barbell Shrugs |
3 sets of 10 Reps |
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3 sets of 20 Reps |
3 sets of 12 Reps |
Dips |
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3 sets of 10 Reps |
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Running/Conditioning |
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Tuesday |
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Wednesday |
Saturday |
Distance Running |
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Short Distance Running |
Distance Running |
1 mile run at 8 min pace |
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800 meter run at 3:30 pace |
1 mile run at 8 min pace |
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Short Sprint Work |
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Long Sprint Work |
Short Sprint Work |
20 yd's Sprints x 6 |
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20 yd's Sprints x 4 |
20 yd's Sprints x 6 |
30 yd's Sprints x 6 |
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50 yd's Sprints x 4 |
30 yd's Sprints x 6 |
40 yd's Sprints x 6 |
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60 yd's Sprints x 4 |
40 yd's Sprints x 6 |
50 yd's Sprints x 4 |
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80 yd's Sprints x 4 |
50 yd's Sprints x 4 |
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90 yd's Sprints x 2 |
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100 yd's Sprints x 2 |
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Abs |
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Crunches
2 sets of 50 |
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Bridges - Front - Left - Right and Back held for 90 seconds each. |
Full Sit Ups - 4 sets of 25 |
Legs Raises
3 sets of 25 |
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Incline Sit Ups - 2 sets of 25 |
Stick with this program because it works. If you choose to use it send us your comments and pictures so we can post them on OSXFitness.com.
Good Luck.
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