CLA Off-Season Lacrosse Program

Jhovanny Olivares

Lacrosse
Coach
Jhovanny Olivares

This program was made with a lacrosse players needs in mind. The Complete Lacrosse Athlete Off-Season Program will help you improve speed, acceleration, change of direction, explosiveness, strength and conditioning, all attributes of elite level lacrosse players. In this program you will receive:

3 Full Body Strength & Conditioning Sessions with:

  • Movement Prep
  • Dynamic Warm Up
  • Linear Speed/Acceleration/Change of Direction
  • Plyometrics
  • Strength & Power Exercises

2 Active Recovery & Conditioning Sessions with:

  • Movement Prep
  • Dynamic Warm Up
  • Conditioning
  • Active Recovery/Flexibility Exercises
$75
Get CLA Off-Season Lacrosse Program
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
5 days of warmup, power/strength, conditioning, and speed training that’s geared to athletes looking to improve this off-season!
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Exercise Video Guidance
Instructional videos to show proper form and execution of the exercises prescribed!
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Free weights, dumbbells/kettlebells, bands, medicine ball // Fitness bike for cardio
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Sample Week
Week 1 of 8-week program
Monday
ACCELERATION-SPEED UPPER-STRENGTH LOWER

A1

Daily Movement Prep

1 x 10

A2

Athlete Dynamic Warmup

1 x 15

B1

1/2 Kneeling Start 10 Yard Sprint

4 x 10

B2

Falling Starts

4 x 10

C1

Seated Vertical Jump

3 x 5

C2

DB Jump (Reset)

3 x 5

D

Bench Press

4 x 3 @ 50 %

E

Front Squat

5, 5, 5, 5, MAX @ 60, 65, 70, 75, 75 %

F1

Partner Nordic Hamstring Curl

3 x 5

F2

Inverted Row

3 x 8

F3

Plank

3 x 0:45

Tuesday
RECOVERY DAY-CONDITIONING-SKILL DAY

A1

Supine Hamstring Floss

1 x 10

A2

Glute Bridge

1 x 5

A3

Z-Sit Hip Rotations

1 x 5

A4

Downward dog + Spiderman + T-Spine Rotation

1 x 5

B

Assault Bike

6 x 0:10

C

Legs Up the Wall

1 x 1:00

Wednesday
LINEAR SPEED-SPEED LOWER-STRENGTH UPPER

A1

Daily Movement Prep

1 x 10

A2

Athlete Dynamic Warmup

1 x 15

B1

15 Yard Sprint

B2

20 Yard Sprint

C1

Single Leg Hurdle Hop to Stick

3 x 4

C2

Broad Jump

3 x 3

D

Clean Pull

3 x 5

E

Bench Press

5, 5, 5, 5, MAX @ 60, 65, 70, 75, 75 %

F1

Glute-Ham Raise

3 x 5

F2

Pendlay Row

3 x 10

F3

Copenhagen Side Plank

3 x 0:15

Thursday
RECOVERY DAY-CONDITIONING-SKILL DAY

A1

Supine Hamstring Floss

1 x 10

A2

Glute Bridge

1 x 5

A3

Z-Sit Hip Rotations

1 x 5

A4

Downward dog + Spiderman + T-Spine Rotation

1 x 5

B

Shuttle Run

C

Legs Up the Wall

1 x 1:00

Friday
CHANGE OF DIRECTION-REPETITION LOWER & UPPER

A1

Athlete Dynamic Warmup

1 x 15

A2

Daily Movement Prep

1 x 10

B

5-10-5 Drill

C1

1/2 Kneel MB Slam

3 x 5

C2

Cross Behind MB Rotational Throw

3 x 5

C3

Lateral Bound (SL Skaters) w/ Stick

3 x 4

D

Farmer DB/KB Split Squat

3 x 8

E

Incline DB Bench Press

3 x 8

F1

Prone Machine Hamstring Curl

3 x 8

F2

:05 Eccentric Chin-Up

3 x 5

F3

Core of your choice!

3 x 10

Coach
More from Jhovanny Olivares
coach-avatar Jhovanny Olivares

I played lacrosse my whole life and played at the Collegiate level. In college, I started taking training seriously and saw how much it impacted my performance on the field. I am now a Certified Strength & Conditioning Specialist whose goal is to create better performing athletes through strength and conditioning principles. Join to see improvements in: speed, explosiveness, and strength!

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You're an athlete for a limited amount of time!

Make the most of your time and maximize your performance! A structured performance based program can take your game to the next level. Become faster, stronger and more explosive/powerful!

Get CLA Off-Season Lacrosse Program
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FAQs
How many days per week is this program?
This program is a 5 day per week full body split. It includes: warmup, plyometrics, power movements, strength complexes and conditioning.
Why not a body part split (back and bis, push/pull/legs)?
If you'd like to train to maximize performance, you need to train to get fast, powerful, and strong. This split is great for bodybuilders, not exactly for athletes. To train like an athlete you need to jump, sprint, lift heavy, lift fast, throw MBs, etc.
CLA Off-Season Lacrosse Program
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