Lacrosse Training Group
Zach Ferrenburg
LacrosseTrain Like the Game Is Actually Played! Lacrosse is not a slow, linear endurance sport and it is not a one-rep max competition either. It is a high-speed, high-chaos game built on repeated sprints, violent changes of direction, contact, skill under fatigue, and the ability to recover and do it again.
Most programs miss that! This 7-day lacrosse training system is built around how lacrosse actually stresses the body and not how it looks on a whiteboard.
What This Program Is (and Isn’t)
This is not a random weekly lift split. This is not “conditioning days” tacked on after lifting. This is not seven straight hard days meant to grind you into the ground.
This program is a strategically sequenced 7-day training week using High, Medium, and Low days to develop every quality the game demands without burning athletes out.
Lacrosse performance lives at the intersection of:
Speed & sprint ability Strength & power Change of direction & deceleration Aerobic capacity & repeat sprint ability Movement quality & durability
Rather than training these qualities in isolation, this program layers them across the week in a way that allows athletes to train hard when it matters and recover when it counts.
High Days build explosive outputs. Medium Days build the engine that sustains them. Low Days reinforce movement, recovery, and readiness.
This is how high-level teams actually train, even when they are lifting 5–7 days per week.
A1
Lying Knee to Knee Stretch (Hip Internal Rotation)
2 x 0:30
A2
Static Hamstring to Quad Stretch
2 x 0:30
A3
Prone Y's, T's
2 x 10
A4
Lying Handcuffs
2 x 10
A5
Prone Scorpion
2 x 10
A6
Pigeon Stretch
2 x 0:30
A7
Runners Stretch
2 x 0:30
A8
T-Spine Reach
2 x 0:30
A9
Butterfly Stretch
2 x 0:30
A10
Triceps Stretch
2 x 0:30
A11
Side Stretch
2 x 0:30
A12
Standing IT Band Stretch
2 x 0:30
A13
Eagle Arms Stretch
2 x 0:30
A1
Crocodile Breathing
1 x 0:30
A2
Cat Camel
1 x 8
A3
Scap Push-Up
1 x 8
A4
Glute Bridge
1 x 0:30
A5
Ankle Roll
1 x 0:30
A6
Dead Bug
1 x 8
A7
Cossack Squat
1 x 8
A8
Air Squat
1 x 8
B1
Falling Starts
4 x 10
B2
Build Up Sprint
3 x 20
C1
Low Pogo Jumps
2 x 15
C2
Broad Jump
3 x 3
D
Trap Bar Deadlift
5 x 5
E1
Split Squat
3 x 8
E2
Prone Machine Hamstring Curl
3 x 12
F1
Plank
2 x 0:30
F2
Side Plank
2 x 0:30
A1
Crocodile Breathing
1 x 0:30
A2
Cat Camel
1 x 8
A3
Scap Push-Up
1 x 8
A4
Glute Bridge
1 x 0:30
A5
Ankle Roll
1 x 0:30
A6
Dead Bug
1 x 8
A7
Cossack Squat
1 x 8
A8
Air Squat
1 x 8
B1
Bench Press
4 x 8
B2
1-Arm DB Row
4 x 8
C1
Kneeling Landmine Press
3 x 8
C2
Lat Pulldown
3 x 8
D1
Resistance Band Row to External Rotation
2 x 12
D2
Prone Y's, T's
2 x 12
E
Stationary Bike
1 x 20:00
A1
Lying Knee to Knee Stretch (Hip Internal Rotation)
2 x 0:30
A2
Static Hamstring to Quad Stretch
2 x 0:30
A3
Prone Y's, T's
2 x 10
A4
Lying Handcuffs
2 x 10
A5
Prone Scorpion
2 x 10
A6
Pigeon Stretch
2 x 0:30
A7
Runners Stretch
2 x 0:30
A8
T-Spine Reach
2 x 0:30
A9
Butterfly Stretch
2 x 0:30
A10
Triceps Stretch
2 x 0:30
A11
Side Stretch
2 x 0:30
A12
Standing IT Band Stretch
2 x 0:30
A13
Eagle Arms Stretch
2 x 0:30
A1
Crocodile Breathing
1 x 0:30
A2
Cat Camel
1 x 8
A3
Scap Push-Up
1 x 8
A4
Glute Bridge
1 x 0:30
A5
Ankle Roll
1 x 0:30
A6
Dead Bug
1 x 8
A7
Cossack Squat
1 x 8
A8
Air Squat
1 x 8
B1
5-10-5 Sprints
4 x 1
B2
Resisted Lateral Shuffle
2 x 4
C1
Hang Clean High Pull
4 x 3
C2
Medicine Ball Slam
4 x 3
D
Front Squat
5 x 5
E1
RDL
3 x 8
E2
Push-Up
3 x 8
F1
Farmers carry
4 x 2:00
F2
Band Rotations
2 x 20
A1
Crocodile Breathing
1 x 0:30
A2
Cat Camel
1 x 8
A3
Scap Push-Up
1 x 8
A4
Glute Bridge
1 x 0:30
A5
Ankle Roll
1 x 0:30
A6
Dead Bug
1 x 8
A7
Cossack Squat
1 x 8
A8
Air Squat
1 x 8
B1
Falling Starts
4 x 10
B2
Build Up Sprint
3 x 20
C1
Low Pogo Jumps
2 x 15
C2
Broad Jump
3 x 3
D
Trap Bar Deadlift
5 x 5
E1
Split Squat
3 x 8
E2
Prone Machine Hamstring Curl
3 x 12
F1
Plank
2 x 0:30
F2
Side Plank
2 x 0:30
A1
Crocodile Breathing
1 x 0:30
A2
Cat Camel
1 x 8
A3
Scap Push-Up
1 x 8
A4
Glute Bridge
1 x 0:30
A5
Ankle Roll
1 x 0:30
A6
Dead Bug
1 x 8
A7
Cossack Squat
1 x 8
A8
Air Squat
1 x 8
B1
DB Split Squat
4 x 8
B2
RDL to Shrug
4 x 12
B3
DB Z Press
4 x 12
B4
DB Renegade Row
3 x 12
C1
Paloff Press
2 x 12
C2
Russian Twist
2 x 12
D1
Sprint
5 x 10
D2
Defensive Shuffle
5 x 5
D3
Backward Run
5 x 10
D4
Defensive Shuffle
5 x 5
Zach Ferrenburg
Zach Ferrenburg is a certified strength and conditioning coach specializing in lacrosse performance. He has coached high school and collegiate athletes and focuses on speed, power, durability, and smart workload management. His programs blend field work and the weight room to prepare athletes for real preseason demands.
When you join a team you’re getting more than programming, you’re joining an online community.
Lacrosse Training Group
Lacrosse Training Group
Lacrosse Training Group
