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Off-Season 9 Week 3-Day Lacrosse Strength Plan (Intermediate Lifter)


Scott Proscia, BS ATC M.Ed and Anthony Ross, CSCS ATC

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9 Weeks

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Plan Description

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

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x3
3:00 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
3:00 hrs 1:00 hrs

Training Load By Week

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