This can be a twelve-week, sport particular program designed for lacrosse by power and conditioning coach Daniel Lonsdale. The purpose of this program is to extend the athlete’s power and energy. It additionally contains parts of shoulder well being to deal with the trials of the game.
These bodily properties are important for lacrosse gamers as they permit for extra pressure to be positioned into ground, which in flip will help efficiency in a quantity methods:
- Higher acceleration
- Improved agility
- Elevated energy in pictures
This system has been break up into three, four-week coaching blocks to permit an sufficient period of time for adaption to happen. The nice and cozy up for every session through the twelve-week program consists of a hip, glute and higher physique conditioning plate heat up. This heat up will increase dynamic flexibility and over time will situation the tender tissues across the hip and shoulder girdle, which can assist fight damage. It’ll additionally preps the neural system for the actions within the following session.
Percentages of one-rep maxes (1RM) are utilized in this system, so it’s price understanding these earlier than starting this system. You must also re-test them each 4 weeks so that you’re coaching on the right depth.
All lifts must be carried out with right method and and not using a breakdown in type. If a breakdown in type happens, cut back the load barely. The odds are solely predictions and don’t bear in mind different exterior stressors reminiscent of lack of sleep, vitamin, emotional stress, and different components.
Week 1
Day 1
Heat Up: 10kg plate is used for resistance. 20 seconds per train x 2
- Squat
- Romanian Deadlift
- Lateral Squat
- Calf Elevate
- Bent Over Row
- Pull Over
- Hip Bridge
- Overhead Press
- Press Up
Exercise
- Depth landings 3×10 (step off field, land with hips and knees in flexion and toes hip width.)
- Again squat 5×5 @ 80% 1RM
- Romanian deadlift 5×5
- Bell up overhead kettlebell press 3×8 every arm
- Entrance, aspect plank x2 circuit 3×35 seconds
Day 2
Heat Up: 10kg plate is used for resistance. 20 seconds per train x 2
- Squat
- Romanian Deadlift
- Lateral Squat
- Calf Elevate
- Bent Over Row
- Pull Over
- Hip Bridge
- Overhead Press
- Press Up
Exercise
- Deadlift 5X5 @ 80% 1RM
- Overhead press 5X5
- Chin ups 5X5 (underhand grip) if greater than 5 reps are possibe, add weight.
- Cable rotations 5X8 per aspect (use band if cable machine is unavailable.
Day 3
Heat Up: 10kg plate is used for resistance. 20 seconds per train x 2
- Squat
- Romanian Deadlift
- Lateral Squat
- Calf Elevate
- Bent Over Row
- Pull Over
- Hip Bridge
- Overhead Press
- Press Up
Exercise
- Break up squat 5X5 per leg
- Press up 5X5 If you are able to do greater than 5 reps, add wieght.
- Bent-over barbell row 5X5
- Barbell rollouts 3X5
- Inclined Y, W, T scapula work 3X10
Click on on the quantity under that corresponds to the week of coaching you're in.
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