Lacrosse Strength Training

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4 DAYS - Sport Specific - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a lacrosse strength training routine that focuses upon gaining strength, improving cardio, endurance, ripped and toned for playing lacrosse.

Lacrosse is a physically demanding sport that requires forearm / overall full body strength to compete against other players as well as high cardio endurance to have the stamina to play grueling minutes on the field.

With this routine you will workout 4 days a week with 2 days focused upon the upper body and 2 days split for the lower body. You will perform this routine as upper body, lower body, upper body and finishing off with lower body.

This isn't a bulking routine or cutting routine, this routine is focused on gaining strength, improving endurance/stamina and building muscle.

*** Notes :

Its important to warm up and stretch before any workout or playing lacrosse to prevent pulling or injuring muscles.

Depending on how you want to train you can add in more abdominal exercises, substitute exercises in or increase/decrease the amount of time performed for cardio.

On rest days you can add more cardio in to help improve stamina training.

Day 2
Day 4
Day 1
Day 3

Upper Body 12 exercises, 1 hr 35 mins

Barbell Bench Press	3x10 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Wide Grip Lat Pulldown	3x10 reps	rest: 60s
Barbell Shrug	3x12 reps	rest: 60s
Dumbbell Alternate Bicep Curl	3x10 reps	rest: 60s
Standing Military Press	3x12 reps	rest: 60s
Barbell Triceps Extension	3x10 reps	rest: 60s
Barbell Behind The Back Wrist Curl	2x15 reps	rest: 60s
Crunches	3x15 reps	rest: 60s
Air Bike	3x15 reps	rest: 60s
Treadmill Running	0x0 reps • 1080m	rest: 20s
Walking	0x0 reps • 300m	rest: 5s

Lower Body 11 exercises, 1 hr 28 mins

Barbell Squat	3x10 reps	rest: 60s
Barbell Deadlift	3x6 reps	rest: 60s
Leg Press	3x10 reps	rest: 90s
Calf Press On Leg Press	3x10 reps	rest: 60s
Leg Extensions	3x10 reps	rest: 75s
Cable Seated Row	3x10 reps	rest: 60s
Back Extensions - Hyperextensions	3x12 reps	rest: 60s
Crunches	3x15 reps	rest: 60s
Air Bike	3x15 reps	rest: 60s
Treadmill Running	0x0 reps • 900m	rest: 20s
Walking	0x0 reps • 420m	rest: 5s

Upper Body 12 exercises, 1 hr 29 mins

Dumbbell Fly	3x10 reps	rest: 60s
Dumbbell Incline Fly	3x10 reps	rest: 60s
One Arm Dumbbell Row	3x10 reps	rest: 60s
Dumbbell Shoulder Press	3x10 reps	rest: 60s
Incline Bench Dumbbell Curl	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x12 reps	rest: 60s
Dumbbell Standing Triceps Extension	3x10 reps	rest: 60s
Barbell Behind The Back Wrist Curl	3x15 reps	rest: 60s
Crunches	3x15 reps	rest: 60s
Air Bike	3x15 reps	rest: 60s
Treadmill Running	0x0 reps • 300m	rest: 20s
Walking	0x0 reps • 600m	rest: 5s

Lower Body 11 exercises, 1 hr 27 mins

Barbell Front Squat	3x10 reps	rest: 60s
Barbell Lunge	3x10 reps	rest: 60s
Seated Leg Curl	3x10 reps	rest: 60s
Barbell Bent Over Row	3x10 reps	rest: 60s
Standing Barbell Calf Raise	3x12 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Back Extensions - Hyperextensions	3x12 reps	rest: 60s
Crunches	3x15 reps	rest: 60s
Air Bike	3x15 reps	rest: 60s
Treadmill Running	0x0 reps • 720m	rest: 20s
Walking	0x0 reps • 480m	rest: 5s