Premier Lacrosse Academy

Lacrosse
Coach
Richard Robinson

Features
5 sessions per week
Must use App app to view and log training
Program Training

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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
coach-avatar Richard Robinson

Lax Program - Phase 1