Lacrosse Performance - Pre-Season Prep - Advanced

Chop It Up Strength

Lacrosse
Coach
Parker Teagle

Lacrosse is a dynamic sport involving a combination of speed, agility, strength, anaerobic conditioning, aerobic conditioning, and skill. There is no other sport like it in the world and it takes a specific way of training to prepare for the demands of season. Training like a football player with some extra running will not suffice, and doing the classic "bro split" lifting regimen definitely won't get you ready either.

You need a program deigned specifically for the unique demand of the "Fastest game on two feet". This program is built for the ELITE Lacrosse player. It is designed to improve speed, work capacity, durability, conditioning, and quickness. This program has it all; single leg strength training, explosive lower-body movements, change-of-direction drills, upper-body strength, and plenty of core work to increase your shot speed and reduce risk of injury.

Train like the best in the world, and get a program from a coach who has worked with PLL players such as Marcus Holman, Will Manny, Adam Ghitleman, and Kyle Hartzel. There is no other training program on the market as comprehensive as the Advanced Lacrosse Pre-Season Prep Program!

$100
Get Lacrosse Performance - Pre-Season Prep - Advanced
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Improve Lacrosse Specific Conditioning
This program has a mixture of anaerobic and aerobic conditioning intervals, with circuits built into strength training sessions, and speed ladder's done with minimal rest to improve sport-specific work capacity. There is no shape quite like Lacrosse shape, and this program will get you there.
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Build Full Body Strength
No more lifting like a Bodybuilder or Football player to prepare for season. Its time to start lifting they way that will make you better at Lacrosse. Be prepare to have explosive and dynamic lifting sessions geared at making you faster, more agile, and quicker. While also having Single-Leg strength days in order to improve force production and durability.
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Reduce Potential for Certain Injuries
Sports Medicine research suggests that starting the season in-shape will help reduce the likelihood of certain injuries throughout the season. This program is designed specifically with Lacrosse in mind, there will be exercises to strengthen the hamstrings, hips, lower-back, ankles, and shoulders. Give yourself the best chance of success by starting off this season in the best shape of your life.
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Increase Speed and Explosiveness
This program has is specifically designed to improve your explosiveness! Explosiveness is a product of both strength and speed. This program includes movement like box jumps, olympic lifting variations, medicine ball rotational slams, explosive push ups, split squats, and so much more. You will improve your explosiveness with your feet and power with your stick.
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Train Like The Best
Coach Teagle has worked with some of the best Lacrosse players in the world, and has worked at a D1 college. He knows what it takes to be the best, and what a Lacrosse athlete needs to do in order to excel in the game. This program will give you an edge over your opponent, you will bet them in the 4th quarter due to your fitness and mental toughness you built during the program.
Features
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Programming 6 days per week
A mixture of sessions focusing on athletic strength, speed, power, and lacrosse speicifc conditioning will get you ready to rock this season!
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Exercise Video Guidance
No more having to go onto Youtube. Now the exercise coaching, technique, and drill set-up will all be automatically available.
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Detailed Coaching Cues
You will have coaching cues on exercise technique, options to make things harder or easier, and external cues that will drive better performance
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Train Like The Best
This program is designed with 10 years of Collegiate, Professional, and Tactical S&C experience. Get a program from someone who has trained the best.
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Delivered through TrainHeroic
No more having to search through Excel or PDFs, then go into Youtube. All videos and coaching cues will be in one place in an easy to read format!
Equipment
Required
Barbell & Weights // Dumbells // Cones // Medicine Ball // Kettlebells
Recommended
AirDyne/Echo Bike // Rower
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Sample Week
Week 1 of 10-week program
Sunday
Lower Body - Performance

A1

Forward Lunge with Forearm to Instep

2 x 20

A2

Walking Lateral Lunges

2 x 20

A3

Frankenstein Walks

2 x 20

A4

Single-Leg Bunny Hops Linear

2 x 20

A5

Bunny Hops Lateral

2 x 20

A6

Bunny Hops Backwards

2 x 20

B

Belly Sprint

5 x 15

C

Hang Clean

3 x 6 @ 60 %

D

Speed Squat

3 x 5

E

Romanian Deadlift

4 x 6

F

Single Leg Banded Hamstring Curl

3 x 20

Monday
Upper Body - Dynamic 

A1

T-Spine Reach

2 x 5

A2

Scap Activations

2 x 10

A3

Plank to Push Up

2 x 5

B1

Depth Plyo Push-Up

3 x 12

B2

Banded Explosive Row

3 x 12

B3

Med Ball Rotational Throw

3 x 6

C

DB Bench Press

3 x 15

D1

Banded Curls

@ 30

D2

Banded Tricep Pushdown

@ 30

Tuesday
Aerobic Intervals

A1

Tibialis Toe Raise (Wall)

2 x 15

A2

Straight Leg Calf Raise (Wall)

2 x 15

A3

Bent Knee Calf Raises

2 x 15

B

Jog

3 x 8:00

Wednesday
Lower Body - Work Capacity

A1

Fire Hydrant

2 x 10

A2

Overhead Squat w/ PVC

2 x 10

A3

Single-Leg Glute activation bridge

2 x 10

A4

Copenhagen Progression

2 x 20

A5

Side Plank On Hand

2 x 20

B1

KB swings

3 x 15

B2

Box Jump

3 x 10

C

Bulgarian Split Squat

3 x 10

D

Barbell Hip Thrust

3 x 10

E

DB Lateral Lunge

2 x 10

F

90/90 Kettlebell Banded Pullover

3 x 15

G

5-10-5 Sprints

4 x 1

Thursday
Upper Body - Work Capacity 

A1

Scap Push-Up

2 x 10

A2

Single Arm Downward Dog Plank Reach

2 x 10

A3

Half Superman Hold

2 x 30

B1

Med Ball Slam

3 x 10

B2

DB Push Press

3 x 10

C1

Incline DB Bench Press

3 x 10

C2

Feet Elevated Inverted Row

@ 7

D1

Pull-Up

@ 7

D2

Bottom Up KB Press

3 x 6

E1

DB Bicep Curls

3 x 12

E2

Skull Crushers

3 x 12

E3

Plate Pinch Grip Hold

3 x 20

Friday
Lacrosse 

A

Practice Lacrosse

1 x 60:00

Coach
More from Chop It Up Strength
coach-avatar Parker Teagle

Over 10 years of experience working with athletes of all ages, formerly the Strength and Conditioning coach for the University of Utah Lacrosse program, now working for the USMC as a Human Performance Coach. Parker has been responsible for physically preparing elite athletes throughout his career.

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ARE YOU READY TO DO WHAT IT TAKES TO BE THE BEST?

There is not better program on the market that will prepared you for Lacrosse. Sign up now and start preparing for a great season!

Get Lacrosse Performance - Pre-Season Prep - Advanced
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FAQs
Do this program include Lacrosse Skill Development?
This program is designed specifically to enhance the physical attributes of lacrosse. There will not be any dedicated shooting drills or stick work drills, but the program is designed to compliment lacrosse practice as well.
Should I do my Conditioning with my helmet on?
This refers to the "Principle of Specificity". So, If you are doing this to prepare for season, then add your helmet during phase 2. There is no need to wear until a month before training camp. If you are using this program as a general off-season strength and conditioning plan, then don't wear it.
Does this program work for all positions?
Yes. Attack needs more agility, Defensemen more strength, and Middies more conditioning. Luckily this program takes a balanced approach and aims to develop ALL of the qualities needed to excel on the field.
Will there be programs for beginners?
Yes. We will be developing an "intermediate" and "beginner" level strength and conditioning plan specific to lacross. Be on the lookout for them throughout the year.
Can I do this program if I am in High School?
Yes, as long as you have been doing strength and conditioning workouts for at least 3 years, this program should work for you. But understand that this program is hard, it is built for people who are dedicated to their craft. if you think you will miss a lot of sessions, this isn't for you.
The Proof
verified-athlete-avatar Josh Stout

Attackman, UofU

Verified Athlete

"I have been trained by Parker for 7 years now. And there is no one better. The programs he creates allow me to go into every season feeling strong and performing my best. Every program has been built to my specific needs, and thanks to the TrainHeroic app we get to continue working together."

More from Chop It Up Strength

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Lacrosse Performance - Pre-Season Prep - Advanced
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