3Sixty Lacrosse

3Sixty Athletics

Lacrosse

Coach

Joe Mascaretti

You are here because you're ready to take this off-season seriously.

You know you need to be faster, stronger, more powerful, and better conditioned by next season.

It's time to get on a progressive training plan designed specifically for lacrosse players.

Over the past 15+ years I've had the opportunity to train some of the country's best players here at our gym on Long Island.

Every year I tweak the program based on our results.

What you'll find in this program is the most up to date version of the 3Sixty Lacrosse training system.

This program is packed with exercises and drills to improve your speed and strength, develop freakish athleticism, and build durability.

All of which is designed with one thing in mind - to make you perform better on the field.

3Sixty Lacrosse has been used by athletes who play all over the country, including: Virginia, Stanford, USC, Notre Dame, Northwestern, North Carolina, Princeton, UMASS, Yale, Fairfield, Vanderbilt, UPenn, Columbia, Hofstra, Villanova, Dartmouth, Holy Cross, Cornell, Colgate, Michigan, Manhattan, Marquette, LIU, Drexel, Scranton, Hamilton, Pomona, Franklin And Marshall, Bowden, and Vassar.

$30 / mo

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Sport Specific Training

This is not a generic training program. Every single exercise within the program is chosen deliberately, with the intention of making you perform better on the lacrosse field next season.

Get Lacrosse Strong

Being strong in sport and strong in the weight room are not the same things. We train in ways that will translate to the field, not just improve weight room numbers.

Speed. Power. Quickness.

The best lacrosse players are the fastest and most powerful. We pay particular attention to developing your ability to get explosive in all directions.

Consistent Improvements All Off-Season

The program updates every month. Building on the previous four weeks, you'll continue to make steady progress all the way through until next season.

Become Durable.

We train hard, but we also pay careful attention to taking care of our bodies with daily mobility and recovery work. This plan isn't designed to just beat you down, it is designed to make you better.

Features

Access to me!

I will hold you accountable and provide the feedback you need to safely and effectively complete your workouts.

Programming 6 days per week

Daily strength, conditioning, and mobility training designed for high school and college lacrosse players.

Exercise Video Guidance

I've filmed a demo video for every exercise on the program to help guide you.

Delivered through TrainHeroic

Every training session is sent straight to your phone through the app! View workouts and track progress all in one easy to use place.

Equipment

Required

Squat Rack, Barbell, Plates // Dumbells and Kettlebells // TRX, Plyo Box, Stability Ball, Med Balls, Bands, Sliders // Adjustable Bench

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Day 1 Template

Strapped Leg Lowers

2 x 10

Spiderman Stretch

2 x 10

Lateral Hop Box Jump

3 x 10

MB Slam

3 x 10

High Handle Trap Bar Deadlift

4 x 6

Bench Press - 3/2/1 Tempo

4 x 6

BB Reverse Lunge

4 x 8

1/2 Kneeling 1 Arm Pulldowns

4 x 10

Stability Ball Hamstring Curls

3 x 12

Face Pull

3 x 12

Plank Slide Plus Lift Off

3 x 8

Side Plank Cable Row

3 x 10

Tuesday

Week 1 Day 2

Dynamic Warm Up

1 x 20

Line Drills - Lateral Hops

3 x 15

Line Drills - Split Jumps

3 x 15

1/2 Kneeling Start

1 x 6 @ 20

Flying 30's

1 x 6 @ 30

Manchester 100's

2 x 8

Wednesday

Day 3 Template

Deadbug Opposite Side Reaches

2 x 10

90/90 Hip Flips

2 x 10

Weighted Seated Jumps

3 x 8

Skater Jumps

3 x 8

Back Squat - Hold/Go

4 x 6

ISO/ECC Chinup

4 x 4

BB RDL

4 x 8

Incline 1+1 DB Press

4 x 8

DB Slider Side Lunge

3 x 8

Bird Dog Row

3 x 8

Ab Wheel Rollout

3 x 10

1/2 Kneeling Windmill

3 x 6

Thursday

Week 1 Day 4

Dynamic Warm Up

1 x 20

Line Drills - Lateral Hops

3 x 15

Line Drills - Hip Turns

3 x 15

Z Agility - Outside Cuts

1 x 6

Crease Figure 8's

1 x 6

Shuttles (300/200/100)

2 x 3

Friday

Day 3 Template

Ham Hip Rockers

2 x 10

Cossack Squats

2 x 10

Hang Power Cleans

3 x 5

Hop Off Plyo Pushup

3 x 8

Goblet Bulgarian Split Squat - Hold/Go

4 x 8

1 Arm Pulldown

4 x 8

B Stance Landmine RDL

4 x 8

Standing Landmine Press

4 x 8

Weighted Back Extensions

3 x 10

TRX Rows

3 x 12

Decline Overhead Situp

3 x 10

Dip Knee Raises

3 x 10

Saturday

Week 1 Day 6

LSD Zone 2 Cardio

1 x 30:00

Coach

More from 3Sixty Athletics

Joe Mascaretti

Joe is the owner and head performance coach at 3Sixty Athletics. Over the past 15+ years he has trained hundreds of HS and college lacrosse players on Long Island, having many earn All-American and All-Conference awards. Prior to starting 3Sixty,Joe attended Hofstra University, where he played lax and earned his BS/MS in Exercise Science, before playing professionally for the Long Island Lizards.

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FAQs

Who is the program for?

This program is for high school and college lacrosse players that want to get stronger, faster, and more explosive. If you’re a parent or a coach, this program is also great for you to do with your athletes.

How many days per week is the program?

Each week, there are 3 total body strength and power workouts, as well as 3 speed and conditioning days.

How long are the workouts?

The workouts will take you less than an hour each day.

Who else is on the program?

Athletes at: Virginia, Stanford, USC, Notre Dame, Northwestern, North Carolina, Princeton, UMASS, Yale, Fairfield, Vanderbilt, UPenn, Columbia, Hofstra, Villanova, Dartmouth, Holy Cross, Cornell, Colgate, Michigan, Manhattan, Marquette, Drexel, Scranton, Hamilton, Pomona, F&M, Bowden, and Vassar.

What equipment do I need?

Access to a full gym for the 3 strength and power workouts and a field for the 3 speed and conditioning sessions.

What if I have questions?

I am here for you throughout your time on the program and forever after. Reach out with any questions you have and I will do my best to guide you in the right direction. Feel free to send videos for technique breakdowns as well.

Are the workouts sent out daily?

I load up the workouts the weekend before so you can see what is coming up.

What if I can't workout on the assigned day?

No problem! You can move that workout to a different day and still record all your stats as usual.

What if I'm playing a fall/winter sport or doing club lax/showcases?

If you're in-season my recommendation is to focus on getting in 2-3 of the strength and power workouts while cutting out the speed/conditioning days. Your focus should be on your season while slowly getting stronger. If you message me with your specific situation I'll customize the plan for you.

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