ive been working on a program for thiss ofseason
let me know what you think
Monday: Max effort Deadlift day
AM: GPP Sled Dragging
PM:
Deadlifts off A 4” or 6” platform (alternate each week) Work up to max set of 2-5 rep
Bent Over Row 3x2-6
Barbell shrugs 2x3-10
Standing face pulls 2x12-15 reps
Hyperextensions 2xfailure
Leg Raises 3 sets 25 reps
Crunches 3 sets 25 reps
Hanging leg rises 3 sets 25 reps
Tuesday: Max Squat
Box Squat Work up to a max set of 2-5 reps
Zeacher squats 3x3-5
Single leg squats, back leg elevated 3x8-15
SLDL 3x15
GHR 2xfailure
Wednesdays: AM
5 reps of 40-meter dash 3 min rest between reps
5 reps of 30-meter dash 2 min rest between reps
5 reps of 20-meter dash 1 min rest between reps
5 reps of 10-meter dash 1 min rest between reps
Lacrosse specific drills such as v drills
Poke check drills and box drills
PM:
Floor press Work up to max set of 2-5 rep
Incline dumbbell press 2x6-8
Miltary press 3x2-6
Barbell curls 3x6-8
Weighted dips 2xfailure
Band pull apart 1x10
Thursday: Rest
Friday Speed days
AM: GPP (sled dragging)
PM:
Rotate between each workout every week
Speed Deadlifts 8x2
Weighted Pull-ups 2xfailure
Good Morning 3x15-20
Stepups 3x10-15
GHR 2xfailure
Hyperextensions 2xfailure
Cable Crunches 3x8-12
Dumbbell side bends 2x8-12
ATG squat 3xmax reps @ 170
Speed squat 5x2
Hack squat 2x3-6
GHR 2xfailure
Hyperextensions 2xfailure
Weighted situps 3x8-12
Russian twist 2x8-12
Bench 3xmax reps at 115
Speed Bench 5x2
Bradford Press 3x10-15
Hammer Curls 3x4-6
Band pull apart 1x10
Cable Crunches 3x8-12
Dumbbell side bends 2x8-12
Saturday: GPP (sled dragging and medicine ball throwing)
Sunday:
Lacrosse specific drills such as v drills
Poke check drills and box drills
5 reps of 20-meter shuffle 2 min rest between reps
5 reps of Pro agility 1 min rest between reps
5 reps of the dot drill 1 min rest between reps
Depth Jumps 4x4
Jump squats 4x4
Grip:
Going to be done 2-5 times a week
Will follow this basic outline but it will change depending on what I feel like doing
GRIPPERS
HG 100 - 1 set of 6 reps both hands.
HG150 - 1 set of 6 reps both hands.
HG200 - 1 set of 6 reps inverted closes both hands
BB ELITE - Negtive both hands
HG250 -Overcrush hold 10 seconds both hands
BB ELITE -Negtive both hands
HG250-Overcrush hold 10 seconds both hands
BB ELITE- Negtive
HG 250-Overcrush hold 10 seconds both hands
BB ELITE- Negtive
HG 250-Overcrush hold 10 seconds both hands
BB Elite - Negtive
HG 250 -Overcrush hold 10 seconds both hands
Plate wrist curls
Right and left hand 5x10 10x10 15x5
Right Hand 20x12 20x10
Left Hand 20x10 20x7
Plate pinching
Right hand: (2)5'sx60secs (2)10'sxfailure (3)10'sxfailure
Left Hand: (2)5'sx60secs (2)10'sxfailure (3)10'sxfailure
Thumb Work
I used the spring type collars of my olmpic bar for these
Right And Left hand: x10 x10
Close all the way and hold(negtive) For 20 seconds both hands
Extensor Work
I used 3 hair tie things around my finger tips and opened my hand up
Right and Left hand: x10 x10
Hold up protein powder jug by putting hand inside and opening my hand in till failure for two sets
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