Hello everyone. Wanted to share my offseason lacrosse training program. If anyone with credibility can critique that would be great. I will probably start a log once the program is critiqued. I’ve done previous logs on here, but I’m just going to start a new one. I’m 16 years old, sophomore, and play Defense and LSM. The program is based on Charlie Francis’s high/low system, Joe Kenn’s tier system, and some of Joe Defranco’s books. Here’s the program:
General Weekly Template:
Tuesday: Speed + Strength/Power (High)
Wednesday: Technique/Endurance + Recovery (Low)
Thursday: Speed + Strength/Power (High)
Friday: Technique/Endurance + Recovery (Low)
Saturday: Agility + Strength/Power (High)
Example “High” day workout:
Speed Work (sprint, resisted sprints, skipping/bounding). Full recovery between reps. OR Agility Drills/Games (Cat&Mouse drills, 1v1 2v1 2v2 drills, MB volleyball) All drills must contain a reactionary component.
Power Exercise: Choose from Total Body Power (Heavy MB Throws), Lower Body Power (Jumps), or Upper Body Power (Explosive Pushups & Seated/Kneeling MB Throws.
Max Effort Exercise: Choose from Total Body Lift (Deadlifts, Cleans, Push Presses/Jerks), Lower Body Lift (Squats), or Upper Body Lift (Bench Presses)
Assistance Work: Choose from DB Pressing/Pushups, Pullups/Rows, Quad-dominant unilateral, Posterior chain, Core, Upper Back, Grip/Carry, Arms. Choose NO MORE than 5 of these options per workout.
Example “Low” day workout (Everything on this day MUST be low intensity in order to recover in 24 hours):
Short Range Shooting/Finishing
Extensive Tempo Intervals (consisting of forward running, backpedaling, shuffling, crossover running, drop stepping, calisthenics). Staying out of a lactic state to keep it low intensity.
Sometimes I’ll do some more wall ball on “OFF days” as well. Let me know what you guys think.