Trident Training Club
LacrosseSummer isn't your offseason — it's your edge. Between tournaments, showcases, and camps, most lacrosse players train harder than ever but with no plan, no structure, and nothing to show for it by fall.
This 12-week program from Trident Training Club changes that. Built by Coach Blake Gipko, CSCS, and the Trident Training Club team, it's a complete athletic development system designed to make you faster, stronger, more explosive, and more durable while you keep performing at your best all summer long. No random workouts. No chasing fatigue. Just proven methods, a clear progression, and a reason behind every sprint, jump, throw, and lift.
You'll get a structured triphasic training model, speed and power work, a full exercise library with demo videos in TrainHeroic, and a tournament and nutrition playbook to keep you fueled and ready to compete. Train with purpose. Show up in the fall a different athlete.
Keep the goal the goal and become the player your competition has to game-plan for.
1 sessions per week
Must use App app to view and log training
Program Training
A1
90/90 Reach + Rotation
1 x 3
A2
90/90 back knee lift
1 x 10
A3
90/90 Heel Taps
1 x 5
A4
Adductor Rocks
1 x 6
A5
Prone Scorpion
1 x 5
A6
Dynamic Handcuffs
1 x 10
B1
1/2 kneeling band row with rotation
2 x 10
B2
Band Bugs
2 x 5
B3
Goblet Squat with Prying
2 x 5
C1
Tempo Squat (Eccentric)
4 x 5
C2
Depth Drop
4 x 3
D1
Tempo Neutral Grip Pull Up (Eccentric)
4 x 6
D2
Overhead Medball Slam
4 x 5
E1
Dumbbell Z-Press
4 x 8
E2
1/2 Kneeling Chop
4 x 8
F1
2-1 Hamstring Curl (Eccentric)
4 x 8
F2
Copenhagen Iso Hold
4 x 0:10
A1
Hamstring Scoops
1 x 10
A2
Quad Pull-Toe Touch
1 x 10
A3
Crossbody Knee Hugs
1 x 10
A4
Forward Lunge with Twist
1 x 10
A5
Reverse Lunge with Overhead Reach
1 x 10
A6
Lateral Lunge
1 x 10
A7
Frankenstein
1 x 10
A8
World's Greatest Stretch
1 x 10
B1
Stationary Skaters
2 x 10
B2
Shuffle to Stick
1 x 3
B3
Sprint to Skater Stop
1 x 3
B4
Sprint-Decel
1 x 6
C
T-Drill
1 x 3
D
Shuffle-Sprint
1 x 2
A1
90/90 Reach + Rotation
1 x 3
A2
90/90 back knee lift
1 x 10
A3
90/90 Heel Taps
1 x 5
A4
Adductor Rocks
1 x 6
A5
Prone Scorpion
1 x 5
A6
Dynamic Handcuffs
1 x 10
B1
Lock Big 3
2 x 20
B2
Push up drop catch
2 x 5
B3
Split Squat Hold on Toes
2 x 0:20
C1
Band Pull-Apart
4 x 10
C2
Tempo Bench Press (Eccentric)
4 x 5
D1
Chest Supported Alternating Dumbbell Row
4 x 6
D2
Push-Up Depth Drop
4 x 3
E1
Split Squat
4 x 6
E2
Leg Elevated Single Leg Glute Bridge
4 x 8
F1
Dumbbell Lateral Raise
4 x 8
F2
Tricep Extension
4 x 10
A1
Crossbody Knee Hugs
1 x 10
A2
Hamstring Scoops
1 x 10
A3
Quad Pull-Toe Touch
1 x 10
A4
Forward Lunge with Twist
1 x 10
A5
Reverse Lunge with Overhead Reach
1 x 10
A6
Lateral Lunge
1 x 10
A7
Frankenstein
1 x 10
A8
World's Greatest Stretch
1 x 10
B1
Forward/Backward Single-Leg Line Hops
1 x 0:10
B2
Lateral Single Leg Rapid Line Hops
1 x 0:10
B3
Forward Pogos
1 x 10
B4
Backward Pogos
1 x 10
B5
Forward Slalom Pogos
1 x 10
B6
Backward Slalom Pogos
1 x 10
B7
A-March
1 x 15
B8
A-Skip
1 x 15
B9
A-Single Switch
1 x 15
B10
Build-Up Sprints
1 x 3
C1
Power Skips for Distance
2 x 15
C2
Straight Leg Bounds
2 x 15
D
1/2 Kneeling Starts
2 x 10
E
10 Yard Sprint
4 x 10
F
20-Yard Sprint
3 x 20
A1
Dynamic Handcuffs
1 x 10
A2
Prone Scorpion
1 x 5
A3
Adductor Rocks
1 x 6
A4
90/90 Heel Taps
1 x 5
A5
90/90 back knee lift
1 x 10
A6
90/90 Reach + Rotation
1 x 3
B1
Bear Crawl Hold with Ball Squeeze
2 x 0:30
B2
Lateral Single Leg Depth Drop
2 x 3
B3
Push-Up Plus
2 x 5
C1
Tempo RDL (Eccentric)
4 x 5
C2
Broad Jump with Stick
4 x 3
D1
Goblet Lateral Squat
4 x 6
D2
Skater to Stick
4 x 3
E1
Hand-Release Push-Ups
4 x MAX
E2
Bent Over Rear Delt Fly
4 x 8
F1
Suitcase Carry
4 x 20
F2
Dumbbell Hammer Curl
4 x 8
