T Nation

Current 531 Plan For Lacrosse, Critique Please?

***I have already posted this in the “531 coaching” forum section, but I’m not getting any responses so I figured Id post here too.

So I’ve gathered some info from my previous question here What 5/3/1 Forever Template to Run In-Season? so now I want to share what my plan is for this short fall ball season, and maybe get some insight on it. Advice would be greatly appreciated.

Before Games Start:

Practice 4x a week (maybe 1 extra day of light skills only too), Lift 2x a week
Lifting plan:
Workout A-
Squat 5s Pro, 3x5 FSL superset box jumps (supersetted on warm ups only)
Bench 5s Pro, 3x5 FSL
Assistance- Push, Pull, Single Leg/Core: 25-50 total reps each (pulling supersetted with squat & bench sets)

Workout B-
Deadlift 5s Pro, 3x5 FSL superset mb throws (supersetted on warmups only)
Press 5s Pro, 3x5 FSL
Assistance- Push, Pull, Single Leg/Core: 25-50 total reps each (pulling supersetted with deadlift & press sets)

When Games Start:

Weekend Tournaments (Sat & Sun), Practice 3x a week (maybe 1 extra day of light skills only too), Lift 2x a week
Lifting Plan:
Same as above but supplemental (FSL) work is removed and assistance work is reduced.

Notes:

  1. Probably will incorporate a little conditioning (in the form of running) on 1 practice session a week
  2. 85% TM
  3. Agile 8 2x a day everyday
  4. 100 band pull aparts everyday
  5. 8 hours sleep
  6. Eat to preform and recover

6 posts were merged into an existing topic: What 5/3/1 Forever Template to Run In-Season?