Premier Lacrosse Academy

Lacrosse
Coach
Richard Robinson

This 4-week strength and agility training program is specifically designed for lacrosse players. It focuses on building explosive power, agility, and endurance needed for optimal on-field performance. Each week includes a balanced mix of strength training, plyometric drills, and agility exercises aimed at improving speed, strength, and quick directional changes. This program is ideal for lacrosse athletes aiming to enhance their athletic abilities, support injury prevention, and dominate in their game.

Features
5 sessions per week
Must use App app to view and log training
Program Training
$49
Get Lax Program - Phase 1
Equipment
Recommended
Equipment NeededDumbbells (various weights for presses // rows // and curls)Olympic Bar with plates (for squats and deadlifts)Hex Bar (for hex bar deadlifts)Weighted Plates (for lunges and core exercises like dead bugs)Plyometric Boxes (for jumps and box drills)Hurdles (for agility drills like jump cuts and hurdle hops)Kettlebells (for lunges and kettlebell-specific exercises)Incline Bench (for exercises like incline rows)Pull-Up Bar (for exercises such as wide grip pull-ups)Resistance Bands (optional for additional resistance training)Foam Pad (for stability exercises and balance drills)Slant Board (for decline squats and leg work)Platforms (for plyometric and hip drills)
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Sample Week
Week 1 of 4-week program
Sunday
Day 1

A

Reverse Lunge on Platform

3 x 8

B

Trap Bar Snap Downs

4 x 4

C

Split Squats w/ OLY Bar

3 x 10

D

Inverted Rows on Incline Bench

3 x 12

E

Forearms w/ Straight Bar

4 x 45

F

Dead Bugs w/ Weighted Plate

3 x 60 @ 25 lb

G

Lat Pull Down

4 x 15

Monday
Day 2

Plyometric warm-up: two versions

A

* Knee down and explode up, land on opposite leg, skater 2 feet. Five repetitions per leg. * knee down, explode out to 2 feet, five repetitions per leg, two sets of each variation.

B

Depth jump to skater to broad jump

1 x 6

Circuit

C

PVC technical work for speed: two variations: * single leg Pogos to a switch, Two sets of up-and-down, 15 yards up and down equals one set, * Single leg Pogos to a double switch, 15 yards down and back, two sets.

D

Double Leg Hurdle Hop Over Sprint

1 x 6

E

Kettlebell Jumps w/ 2 Kettlebells

3 x 6

F

Depth Drop

1 x 6

G

Rotational Hurdle Ladder - with stutter

2 x 5

H

Rotational Hurdle Ladder - without stutter

2 x 5

Tuesday
Day 3

A

Bench Press

10, 6, 3, 1, MAX

B

Plyo Pushups

5 x 5

C

Biceps with OLY Bar

3 x 12

D

Tricep Extensions w/ Dumbbells on Flat Bench

3 x MAX

E

Pendulum Lunges on Platform w/ Dumbbell or Kettlebell

3 x 8

F

Single Leg Calf Pop's on Platform

2 x 45

G

Single Leg RDL's w/ OLY Bar

4 x 8

H

Bulgarian Split Squats

4 x 12

Wednesday
Day 4

A

Jump Cut Drill

2 x 4

B

Jump Cut Drill w/ Hurdles

1 x 6

C

Hurdle Hop to 90 Turn

1 x 6

D

Pushup Sprints

10 x 2

E

Curved Linear Running

5 x 20

F

Sprint, Stop, Explode

1 x 6

G

Double Leg Hurdle Hop Over Sprint

1 x 6

Thursday
Day 5

A

Dumbbell Bench Press

3 x MAX

B

Hex Bar Dead Lift

10, 10, 8, 8, 6, 6

C

Hamstring Switches on Foam Pad (Marching)

3 x 6

D

RDL's with Dumbbells

4 x 8

E

Dumbbell Snatch

3 x 6

F

Plank Rows w/ Dumbbell

3 x 8

G

Hip Drill on Two Platforms

3 x 45

H

Wide Grip Pull Ups

2 x 5

Coach
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Lax Program - Phase 1
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