Parabellum Strength & Fitness
LacrosseThis 16- week program is designed for the athlete that has experience in the weight room but wants to reach the next level without any guess work. Gain the strength that translates to the field!
The design is for a team but easily modified for the individual.
1 sessions per week
Must use App app to view and log training
Program Training
A
Shin Box Bridge
1 x 5
B1
20 Yard Sprint
2 x 2.5
B2
Frankenstein Walks
2 x 10
C
Straight Leg Bounds
2 x 10
D1
WORLD'S GREATEST STRETCH
2 x 10
D2
Lateral Lunge
2 x 10
E
Linear Pogo Jumps
2 x 10
F1
Bouncing open and close the gate
2 x 10
F2
High Knee Carioca
2 x 10
G
A Skip with Force
2 x 10
H
Standing Broad Jump
2 x 10
I
half kneeling sprint start
3 x 3
J
20 Yard Sprint
3.5, 3, 2.5
K
Flying 10
4 x 1
L
Deceleration: Start and Stop
3 x 2 @ 5
M1
Block Clean Pull
6 x 3
M2
Banded TKE
4 x 6
M3
Lower back/ Trunk rotations
4 x 3
N1
Safety Bar Half Heeled Split Squat
3 x 8
N2
Box Jump to Depth Drop
3 x 3 @ 24
O1
Nordic curl (Band assisted)
3 x 8
O2
Hip Flexor Sit Up
3 x 10
O3
Banded Side Plank Clam Shell
3 x 10
O4
Iso bent knee calf raise
3 x 30
P
Static stretching
1 x 20
A1
Band Pull-Apart
2 x 10
A2
Prone Shoulder CARs
1 x 10
A3
Band Internal & external shoulder rotation
2 x 10
B
Band assisted Plyo Push Up
2 x 5
C1
Med Ball shot put throw
3 x 5
C2
Med ball Rotational Slam
3 x 5
D1
Multi-grip Bar Incline Bench Press
5 x 8
D2
Hip hinge med ball chest slam
3 x 5 @ 10 lb
D3
Neutral Grip Chin Up
3 x 8
E1
Bent Over Row
3 x 8
E2
Neutral Grip DB Bench Press
3 x 12
E3
TRX Facepull/ Overhead Press
3 x 12
F1
Banded Triceps Pushdown
3 x 25
F2
DB Zottman Curl
3 x 12
G1
TRX Pike
3 x 12
G2
Stir the Pot
3 x 10
H
Half-kneeling Ankle Dorsiflexion
3 x 5 @ 35 lb
I1
Sled Sprints
5 x 25 @ 20 lb
I2
Low Handle Sled Push
5 x 25 @ 20 lb
I3
Stability Bear Crawl in All Directions
5 x 5
J
Static stretching
1 x 20
A
Assault Bike
1 x 5:00
B
Total Body Warm Up
1 x 10
C
Thoracic Extension on Foam Roller
1 x 2:00
D
Lat Foam Roll
1 x 2:00
E
Foam Roll IT Bands
1 x 2:00
F
Quad Foam Roll
1 x 2:00
G
Calf Foam Roll
1 x 2:00
H
HURDLE MOBILITY- Lateral Step over + under
2 x 3
I
Ankle Joint Mobilization Medial to lateral pull
3 x 20
J
Static stretching
1 x 20
A
20 Yard Sprint
B1
Shin Box Bridge
1 x 5
B2
Heel Walk w/ Hamstring scoop
1 x 10
B3
Frankenstein Walks
1 x 20
C1
Lateral Pogo Jumps
2 x 10
C2
Bouncing open and close the gate
1 x 20
C3
High Knee Carioca
2 x 10
D1
Lateral Bound
2 x 20
D2
Reactive Skater Bounds
2 x 10
E
20 Yard Sprint
F
Half kneeling lateral sprint
3 x 3
G
5-10-5 Sprints
H
Accelerate to Decelerate to Backpedal
3 x 10
I
Hang Clean High Pull
3 x 6
J1
Front Squat
4 x 8
J2
Banded TKE
3 x 6
J3
Hip Airplane
3 x 5
K1
B-Stance RDL
4 x 8
K2
Side Lunges with Slider
4 x 6
K3
Lateral Depth Jump
3 x 3 @ 12
L1
Glute-Ham Raise
3 x 8
L2
Goblet Carry
3 x 20
M
Wall Sit
3 x 0:30
N
Static stretching
1 x 20
A1
Band Pull-Apart
2 x 10
A2
Prone Shoulder CARs
2 x 5
B
Band Internal & external shoulder rotation
2 x 10
C1
Standing Overhead Medicine ball throw
3 x 4
C2
Lateral Med ball scoop toss
3 x 4
D1
Multi-grip bar overhead press
3 x 8
D2
Band Straight Arm Lat Pulldown
4 x 12
D3
Dead Hang
4 x 10
E1
One-Arm DB Bench Press
3 x 8 @ 35 lb
E2
1-Arm DB Row
3 x 8 @ 35 lb
F1
TRX Lower Deltoid Fly
3 x 10
F2
Bear Pose TRX Triceps Extensions
3 x 12
G1
Forearm rope
3 x 2 @ 10 lb
G2
Chest Stretch
3 x 0:20
H
Stadium Sprints
10 x 1
I
Foam Roll
1 x 5:00
J
Static stretching
1 x 20
