Preseason (Lacrosse) - Intermediate
Zach Ferrenburg
LacrosseShow up to preseason faster, stronger, and more durable. This 4-day training program integrates speed, power, change of direction, and strength with built-in active recovery days to keep high-intensity work effective. Designed for lacrosse athletes who want to enter preseason prepared to play lacrosse, not playing catch up.
A1
Falling Starts
3 x 5
A2
Sled Sprints
4 x 10
A3
Sprint
4 x 20
A1
Trap Bar Deadlift
4 x 5
A2
Box Jump
4 x 3
B1
Rear Foot Elevated Split Squat
3 x 6
B2
Lateral Bound
3 x 3
C1
RDL
3 x 6
C2
Dead Bug
3 x 6
A1
Shuffle to Accelerate
4 x 20
A2
5-10-5 Sprints
4 x 1
A3
Deceleration Catches
3 x 6
A1
Bench Press
4 x 6
A2
Med Ball Chest Pass
4 x 4
B1
Lat Pulldown
4 x 6
B2
Half-Kneeling DB Shoulder Press
3 x 6
C1
Cable Facepull
3 x 12
C2
Supinated Wall Slides
3 x 12
A
Active Recovery
1 x 30:00
A1
A March Hands on Hips
2 x 10
A2
A Skips, Hands on hips
2 x 10
A3
A Skip to A Run
2 x 10
A4
Build Up Sprint
10, 20, 20, 30
A5
Sprint
3 x 40
A1
Hang Clean
5 x 3
A2
Depth Jump
5 x 3
B1
Front Squat
4 x 5
B2
Single Leg RDL
3 x 6
C1
Copenhagen Plank
3 x 1 @ 0:30
C2
Paloff Press
3 x 8
A
Active Recovery
1 x 30:00
A1
Push Press
4 x 4
A2
Medicine Ball Slam
4 x 4
B1
Bent Over Row
3 x 8
B2
Push-Up
@ MAX
A
Shuttle Run
8 x 0:30 @ 1:00
A
Active Recovery
1 x 30:00
Zach Ferrenburg
Zach Ferrenburg is a certified strength and conditioning coach specializing in lacrosse performance. He has coached high school and collegiate athletes and focuses on speed, power, durability, and smart workload management. His programs blend field work and the weight room to prepare athletes for real preseason demands.
Prepare for preseason with a structured 4-day training program built for lacrosse. This plan combines sprinting, strength, power, and change of direction with intentional active recovery days to manage fatigue. Designed to help athletes arrive faster, stro
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