Coach Shane Miller

Lacrosse
Coach
Shane Miller

This is the first of three "GET BIG" cycles. Each 6 week program is designed to build off the previous. 

Features
4 sessions per week
Must use App app to view and log training
Program Training
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Ethan Pearson - Middfielder, Towson Univ
Three year starting midfielder for Mt. Vist High School Lacrosse. Ethan took the Golden Eagles to three straight state championship games, with championships in 2021 and 2023. Ethan was awarded All-American by USA Lacrosse and High School Player of the Year by US Lacrosse Magazine. "Coach Shane built me into the athlete I am today. His programs and coaching are second to none." - EP
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

Prep

A

Move Well Series - 1

2 Rounds 60s Squat Position Calf Raise 60s Band TKEs 60s Lateral Monster Band 60s Seated Ext. Rotation Part of a 8 session series focused on keeping your body healthy, mobile, stable, and strong.

Skill/Tech

B

Clean Progression

2 Rounds 5 Romanian Deadlift (RDL) 5 Hang Muscle Clean 5 Front Squat 5 Squat Clean *add weight for second round

C

Isometric Mid-Thigh Pull (IMTP)

4 x 10

D

Power Clean

5 x 5

E1

Banded Barbell Squat Jump

4 x 6

E2

Vertical Jump - Band Assisted

4 x 6

F1

Seated Tib Bar Dorsi Flexion

3 x 15

F2

Slant Board Calf Raise

3 x 10

Monday
Week 1 Day 2

Prep

A

Move Well Series - 2

2 Rounds 60s Banded Ankle Eversion 60s ATG Split Squat 60s Quadruped Rotation 60s Band Pull-Aparts Part of a 8 session series focused on keeping your body healthy, mobile, stable, and strong.

B

Bench Press

5, 4, 3, 2, 1, MAX

C

Hand-Over-Hand Sled Pull

1 x 4 @ 20

D1

Bent Over DB Row

4 x 10

D2

Single Arm Dumbbell Press on Stability Ball

4 x 10

E1

DB Bicep Curls

4 x 15

E2

Tricep Pushdown

4 x 15

F1

Cable Chest Fly

3 x 10

F2

Lat Pulldown

3 x 10

Wednesday
Week 1 Day 4

Prep

A

Move Well Series - 3

2 Rounds 60s Stability Disc Toe Touches 60s Copenhagen Side Planks 60s Deadbug 60s Hanging Scap Raises Part of a 8 session series focused on keeping your body healthy, mobile, stable, and strong.

B

Back Squat - Isometric Hold Bottom

2 x 4 @ 30 %

C

Back Squat

5, 4, 3, 2, 1, MAX

D

Backward Sled Drags

1 x 4 @ 20

E1

Nordic Curl - Band Assisted Mod

4 x 10

E2

ATG Seated Goodmorning

4 x 10

F1

Seated Knee Extension Machine

3 x 10

F2

Barbell Roll Outs

3 x 10

Thursday
Week 1 Day 5

Prep

A

Move Well Series - 4

2 Rounds 60s Wall Tib Raises 60s Standing Banded Fire Hydrants 60s Side Lying Windmills 60s Band Pass Through Part of a 8 session series focused on keeping your body healthy, mobile, stable, and strong.

B

Bench Press - Earthquake

2 x 10

C

Bench Press - Band Resistance

5 x 3 @ 50 %

D1

Explosive Sled Pull - Upper Body Pull

1 x 4 @ 20

D2

Three Position Med Ball Rotation Toss

4 x 5

E1

Landmine Explosive Rotation Punch

4 x 6

E2

1-Arm DB Row Explosive (Unsupported)

4 x 6

F1

EZ Bar Curl

3 x 10

F2

Tricep Pushdown

3 x 10

HS Lacrosse - Get Wicked Strong!