Off-Season Advanced Lacrosse Program: Training by Joel Raether in TrainHeroic

FAST Performance

Lacrosse
Coach
Joel Raether

This program is an advanced off-season program designed for high school or college level players.  The program will focus on full body strength, power and rotational ability.  This will include functional based training for mobility, soft tissue and flexibility as well.  

Additionally this program features speed, agility and conditioning specifically focused on movements and development to prepare for a lacrosse season.  

Features
4 sessions per week
Must use TrainHeroic app to view and log training
Program Training
Equipment
Recommended
Standard gym equipment
sample week banner image
phoneMockup
Sample Week
Week 1 of 8-week program
Sunday
Week 1 / Day 1

A1

Light Jog

1 x 20

A2

Backpedal

1 x 20

A3

Speed Skips

1 x 20

A4

backward skip

1 x 20

A5

Defensive Shuffle

A6

Carioca

A7

Knee Hug

A8

Walk Quad Stretch

A9

Lunge Stretch

A10

Lateral Lunge

A11

Air Squat

A12

Pogo Jump

A13

High Knees With Forward Travel

A14

A-Skip

A15

Power Skip

B

Hip Series

C1

Back Squat

4 x 8 @ 8

C2

Plank

3 x 0:45

D1

DB Lunge

3 x 8

D2

Reverse Hyperextension

3 x 10

D3

Bird dog row

3 x 10

E1

American KB Swing

3 x 12

E2

Med Ball Slam

3 x 10

F

Blackburn Series

3 x 10

G

Sprint

8 x 20 @ 10

H1

Butterfly Stretch

2 x 00:20

H2

Calf Stretch

2 x 00:20

H3

Kneeling Hip Flexor Stretch

2 x 00:20

H4

Quad Stretch

2 x 00:20

H5

Pigeon Stretch

2 x 00:20

Monday
Week 1 / Day 2

A1

Light Jog

1 x 20

A2

Backpedal

1 x 20

B1

Speed Skips

1 x 20

B2

backward skip

1 x 20

B3

Defensive Shuffle

1 x 20

C

Carioca

1 x 20

D1

Knee Hug

1 x 3

D2

Walk Quad Stretch

1 x 3

E1

Lunge Stretch

1 x 3

E2

Lateral Lunge

1 x 3

E3

Air Squat

1 x 10

F

Pogo Jump

1 x 10

G1

High Knees With Forward Travel

1 x 10

G2

A-Skip

1 x 10

H

Power Skip

1 x 3

I

Hip Series

1 x 8

J

Quick Feet

1 x 0:05

K1

Bench Press

3 x 8 @ 7

K2

Pull-Up

3 x 8

K3

1/2 kneeling cable chop

3 x 10

L1

Incline DB Bench Press

3 x 10 @ 8

L2

DB Push Press

3 x 6

L3

Side plank row

3 x 6

M1

DB Shoulder Press

3 x 10

M2

Band Pull-Apart

3 x 10

M3

MB Windmill Slam

3 x 8

N1

Bear Crawl

3 x 10

N2

DB Lateral Raise

3 x 10

N3

DB Front Raise

3 x 10

N4

Grip Work

3 x 15

O

Flying 60s

8 x 60 @ 8

P1

Chest Stretch

2 x 0:20

P2

Thoracic Extension on Foam Roller

2 x 0:20

P3

Shoulder Mobility - Lax Ball

2 x 30

Wednesday
Week 1 / Day 3

A1

Light Jog

1 x 20

A2

Backpedal

1 x 20

B1

Speed Skips

1 x 20

B2

backward skip

1 x 20

C

Defensive Shuffle

1 x 20

D

Carioca

1 x 20

E1

Knee Hug

1 x 3

E2

Walk Quad Stretch

1 x 3

F1

Lunge Stretch

1 x 3

F2

Lateral Lunge

1 x 3

F3

Air Squat

1 x 10

G

Pogo Jump

1 x 10

H1

High Knees With Forward Travel

1 x 10

H2

A-Skip

1 x 10

I

Power Skip

1 x 3

J

Hip Series

1 x 8

K

Quick Feet

1 x 0:05

L1

DB RDL

3 x 8 @ 8

L2

Double Db Snatch

3 x 6 @ 7

L3

Box Jump

3 x 6 @ 24

M1

DB Lateral Lunge

3 x 10

M2

1 Leg Lat Hop

3 x 6

M3

MB Lat Throw

3 x 6 @ 10

N1

Cable Drop step Lift

3 x 8 @ 6

N2

1/2 kneeling pallof hold

3 x 15

N3

Sandbag Pull Through

3 x 8 @ 6

O1

Forward Back Pedal Agility

4 x 1

O2

Shuffle to sprint

1 x 4

O3

Zig Zag Cuts

4 x 1 @ 7

P

Foam Roll

1 x 15:00

Thursday
Week 1 / Day 4

A1

Light Jog

1 x 20

A2

Backpedal

1 x 20

B1

Speed Skips

1 x 20

B2

backward skip

1 x 20

C

Defensive Shuffle

1 x 20

D

Carioca

1 x 20

E1

Knee Hug

1 x 3

E2

Walk Quad Stretch

1 x 3

F1

Lunge Stretch

1 x 3

F2

Lateral Lunge

1 x 3

F3

Air Squat

1 x 10

G

Pogo Jump

1 x 10

H1

High Knees With Forward Travel

1 x 10

H2

A-Skip

1 x 10

I

Power Skip

1 x 3

J

Hip Series

1 x 8

K

Quick Feet

1 x 0:05

L1

Db Lunge w/ curl and press

3 x 8

L2

DB Push Press

3 x 6 @ 8

L3

90/90 breathing

3 x 6

M

N1

DB Manmaker

3 x 6 @ 8

N2

Side Plank T press

3 x 6 @ 8

N3

Side plank row

3 x 10

O

Battle Rope Alternating Waves

8 x 10 @ 10

P

Hollow Sprints

6 x 40 @ 7

Q1

Thoracic Extension on Foam Roller

Q2

Foam Roll IT Bands

Q3

Foam Roll

R1

Kneeling Hip Flexor Stretch

R2

Deep Squat Stretch

R3

Lying Knee to Knee Stretch (Hip Internal Rotation)

R4

Hamstring Rope Stretch

R5

Butterfly Stretch

R6

Calf Stretch

R7

Lat & Pec Stretch

Off-Season Advanced Lacrosse Program