MENS LACROSSE SUMMER PROGRAM

Gentlemen,

Part of this Off-Season program is to make sure we are staying in the best physical shape possible. Even though the season is over, we don’t stop training. As a program, we cannot afford to stop training. This last year, we showed the CAC that we can’t be pushed around easily anymore. Now we need to get to a place where we can push back!Remember, “Hard work beats talent, when talent doesn’t work as hard.” In this summer program we are moving into high volume in the weight room with a couple days of conditioning and agility. In the fall we will be doing more conditioning and speed training related to lacrosse and less volume in the weight room. The high volume may be tiresome, but it will help prepare and get our bodies ready for fall training. When you come back in the fall, you will be weighed and tested in Bench Press, Back Squat, Deadlift and the Power Clean. We will also be doing some run testing, SO MAKE SURE YOU ARE RUNNING! Don’t become overweight meat heads.

The weight lifting program is on a separate PDF and works in 3 week cycles. Every 4th week is a de-load week. On de-load weeks, the goal is not to do nothing. The goal is to still get in the gym, but you get to do lifts that you want (Just don’t do more volume). If you don’t know what to do, do all the auxiliary lifts and change out the main lift with another lift. For example, Back Squat to Front squat or Bench Press to Incline Press, Etc. Also, on de-load weeks the conditioning and agility stays the same, but there should be a recovery run added on Mondays (30ish min of running). Make sure you are still getting skill work in. I would like you to do 20-30 min of agility work before you start your conditioning sessions. I have some agility drills that I would like you to do for 10-15min, but adding some latter drills into the mix would be great if you have access to one. The conditioning and agility program is as follows:

Agility:

First 4 Weeks
Wednesday / Saturday
300 yard shuttle / 3 Mile Run
(50 yard Shuttles)
Sets / 6 / 1
Goal Time / 1:00 / Time trial : Record time
Active Recovery / 2:50 / 0:00
(Set new record every week)
Second 4 Weeks
Wednesday / Saturday
Lacrosse Field Shuttle / 2 Mile Run
(60 yards down & back)
Sets / 12 / 1
Goal Time / 0:22 sec / Time Trial : Record time
Active Recovery / 1:00 / 0:00
(Set new record every week)
Third 4 Weeks
Wednesday / Saturday
100 Yard Sprint / 12 min run
Sets / 2 sets of 10 / 1
Goal Time / 0:16 / Distance Trial : Record Distance
Active Recovery / 52 sec / 0:00
*3min of rest between sets

CONDITIONING: