Jhovanny "Geo" Olivares

Lacrosse
Coach
Jhovanny Olivares

This program is for the athlete who wants to see improvements in strength, speed, coordination and power. All of these attributes will DIRECTLY impact your performance in sport. Designed with a lacrosse athlete in mind but any field athlete can benefit from this. Every athlete needs power, single leg strength, core stability and great conditioning, all things found in this program.

Features
4 sessions per week
Must use App app to view and log training
Program Training
$75
Get Off-season Lacrosse Athlete
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 9-week program
Sunday
Off-Season Lacrosse Athlete Phase 1 (D1WK1-3)

A1

Hamstring Floss

1 x 5

A2

Glute Bridge

1 x 10

A3

Z-Sit Hip Rotations

1 x 5

A4

Downward dog + Spiderman + T-Spine Rotation

1 x 5

B

10 Yard Sprint

3 x 10

C1

Hang Clean Jump Shrug

3 x 4

C2

Front Plank on Elbows

2 x 0:30

D

RDL

3 x 8

E

Chin-Up

3 x MAX

F1

Farmer DB/KB Split Squat

3 x 6

F2

Chest-Supported DB Row

3 x 10

F3

Half-Kneeling Anti-Rotation Hold

3 x 0:15

Monday
Off-Season Lacrosse Athlete Phase 1 (D2WK1-3)

A1

Hamstring Floss

1 x 5

A2

Downward dog + Spiderman + T-Spine Rotation

1 x 5

A3

Z-Sit Hip Rotations

1 x 5

A4

Glute Bridge

1 x 10

B1

Landmine Push Press

3 x 4

B2

Band Pull-Apart

3 x 10

C

Bench Press

5 x 5 @ 75 %

D1

Half-Kneeling KB Press

3 x 8

D2

Face Pull

3 x 10

E

Supine DB Tricep Press

3 x 10

F

Tricep Pushdown

G

Side Plank on Elbows

3 x 0:15

H

DB Farmer's Carry

@ 50

I

Shuttle Run

4 x 100

Wednesday
Off-Season Lacrosse Athlete Phase 1 (D4WK1-3)

A1

Glute Bridge

1 x 10

A2

Hamstring Floss

1 x 5

A3

Z-Sit Hip Rotations

1 x 5

A4

Downward dog + Spiderman + T-Spine Rotation

1 x 5

B

5-10-5 Drill

C1

Med Ball Rotational Throw

C2

Skater Hops (Reset)

3 x 3

C3

Reverse Squat

3 x 10

D1

Front Squat

3 x 8

D2

Lat Stretch

E1

2-DB/KB Single Leg RDL

3 x 6

E2

Kickstand DB Row

3 x 8

F

Half-Kneeling Anti-Rotation Hold

3 x 0:15

Thursday
Off-Season Lacrosse Athlete Phase 1 (D5Wk1-3)

A1

Hamstring Floss

1 x 5

A2

Z-Sit Hip Rotations

1 x 5

A3

Glute Bridge

1 x 10

A4

Downward dog + Spiderman + T-Spine Rotation

1 x 5

B1

Bench Press

5 x 3 @ 55 %

B2

Bent Over MB Continuous Chest Pass

4 x 3

C

DB Incline Press

3 x 8

D1

DB Shrug

3 x 10

D2

DB Lateral Lunge

3 x 6

E

Barbell Bicep Curl

3 x 10

F

Suitcase Carry

3 x 50

G

Assault Bike

6 x 0:10

Coach
More from Jhovanny "Geo" Olivares
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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!!
Off-season Lacrosse Athlete
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