Off-Season 9 Week 3-Day Lacrosse Strength Plan (Intermediate Lifter)
Author
Scott Proscia, BS ATC M.Ed and Anthony Ross, CSCS ATC
All plans by this CoachLength
9 Weeks
Typical Week
3 Strength
Longest Workout
1:00 hrs
Plan Specs
strength
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Summary
The purpose of this program is to develop and maintain strength and power heading into the Lacrosse season.
Weeks 1 and 2: Will be used to establish good form.
Week 3: First round of strength testing.
Weeks 4-6: establish the strength and power base utilizing testing data.
Week 7-8 establish a base of power
Week 9- Second round of strength testing
Stats
Sample Day 1
During this phase the goal is to perfect form and make every rep count. Set and Maintain a good workout pace.
Try to maintain a rest time between supersets of 2-4 minutes max
Keep note of the amount of weight your using and reps completed for each exercise and set. If you have any concerns post them in the comments section.
Sample Day 3
During this phase the goal is to perfect form and make every rep count. Set and Maintain a good workout pace.
Try to maintain a rest time between supersets of 2-4 minutes max
Keep note of the amount of weight your using and reps completed for each exercise and set. If you have any concerns post them in the comments section.
Sample Day 5
During this phase the goal is to perfect form and make every rep count. Set and Maintain a good workout pace.
Try to maintain a rest time between supersets of 2-4 minutes max
Keep note of the amount of weight your using and reps completed for each exercise and set. If you have any concerns post them in the comments section.
Sample Day 8
During this phase the goal is to perfect form and make every rep count. Set and Maintain a good workout pace. Try to maintain a rest time between supersets of 2-4 minutes max Keep note of the amount of weight your using and reps completed for each exercise and set. If you have any concerns post them in the comments section.
Sample Day 10
During this phase the goal is to perfect form and make every rep count. Set and Maintain a good workout pace. Try to maintain a rest time between supersets of 2-4 minutes max Keep note of the amount of weight your using and reps completed for each exercise and set. If you have any concerns post them in the comments section.
Sample Day 12
During this phase the goal is to perfect form and make every rep count. Set and Maintain a good workout pace. Try to maintain a rest time between supersets of 2-4 minutes max Keep note of the amount of weight your using and reps completed for each exercise and set. If you have any concerns post them in the comments section.
Sample Day 15
During this phase the goal is to perfect form and make every rep count. Set and Maintain a good workout pace. Try to maintain a rest time between supersets of 2-4 minutes max Keep note of the amount of weight your using and reps completed for each exercise and set. If you have any concerns post them in the comments section.