Jhovanny Olivares

Lacrosse
Coach
Jhovanny Olivares

This program is for the athlete who wants to see improvements in speed, explosiveness and strength. All of these attributes will help you transform into the Complete Lacrosse Athlete. One that is skilled on the field and has elite athletic attributes. Designed by a former College Lacrosse player and current College Strength and Conditioning Coach, with a lacrosse athlete's needs in mind. 

In this program, you will find mobility, dynamic warmups, sprint/acceleration/change of direction, strength & power complexes and conditioning. 

Features
5 sessions per week
Must use App app to view and log training
Program Training
Features
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Programming 4 days per week
4 days of warmup, power/strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background!
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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 or kettlebells // bands // medicine balls // fitness bike for cardio
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Sample Week
Week 1 of 8-week program
Sunday
ACCELERATION-SPEED UPPER-STRENGTH LOWER

A1

1/2 Kneeling Start 10 Yard Sprint

4 x 10

A2

Falling Starts

4 x 10

B1

Seated Vertical Jump

3 x 5

B2

DB Jump (Reset)

3 x 5

C

Bench Press

4 x 3 @ 50 %

D

Front Squat

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

E1

Partner Nordic Hamstring Curl

3 x 5

E2

Inverted Row

3 x 8

E3

Plank

3 x 0:45

Monday
RECOVERY DAY-CONDITIONING-SKILL DAY

A

Assault Bike

6 x 0:10

B1

Supine Hamstring Floss

1 x 10

B2

Glute Bridge

1 x 5

B3

Z-Sit Hip Rotations

1 x 5

B4

Downward dog + Spiderman + T-Spine Rotation

1 x 5

C

Legs Up the Wall

1 x 1:00

Tuesday
LINEAR SPEED-SPEED LOWER-STRENGTH UPPER

A1

15 Yard Sprint

A2

20 Yard Sprint

B1

Single Leg Hurdle Hop to Stick

3 x 4

B2

Broad Jump

3 x 3

C

Clean Pull

3 x 5

D

Bench Press

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

E1

Glute-Ham Raise

3 x 5

E2

Pendlay Row

3 x 8

F

Copenhagen Side Plank

3 x 0:15

Wednesday
RECOVERY DAY-CONDITIONING-SKILL DAY

A

Assault Bike

6 x 0:10

B1

Supine Hamstring Floss

1 x 10

B2

Glute Bridge

1 x 5

B3

Z-Sit Hip Rotations

1 x 5

B4

Downward dog + Spiderman + T-Spine Rotation

1 x 5

C

Legs Up the Wall

1 x 1:00

Thursday
CHANGE OF DIRECTION-REPETITION LOWER & UPPER

A

5-10-5 Drill

B1

1/2 Kneel MB Slam

3 x 5

B2

Cross Behind MB Rotational Throw

3 x 5

C

Farmer DB/KB Split Squat

3 x 8

D

Incline DB Bench Press

3 x 8

E1

Prone Machine Hamstring Curl

3 x 8

E2

:05 Eccentric Chin-Up

3 x 5

E3

Core of your choice!

3 x 10

FAQs
How many days per week is this program?
This program is a 4 day per week full body split. It includes: warmup, plyometrics, power movements, strength complexes and energy system conditioning.
Why not a body part split (back and bis, push/pull/legs)?
Athletes need to train movement patterns and not muscle groups. In my opinion, getting bigger (muscular hypertrophy) isn't always the answer. Attributes like speed and power are more applicable than pure size. When was the last time someone was too fast! Never! Athlete's are not bodybuilders!!
CLA Off-Season Lacrosse Program