Lacrosse Workout Plan

4 Weeks / 4 Days per Week / Expert

0 ratings
Lacrosse Workout Plan

Lacrosse Workout Plan

4 Weeks / 4 Days per Week / Expert

0 ratings

Lacrosse Workout Plan

4 Weeks / 4 Days per Week / Expert

0 ratings
  • Day 1
  • Day 2
  • Day 3
  • Day 4
Lacrosse Upper Body Workout

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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Abs / Beginner
2 sets, 50 reps, 01:00 rest
2 50 01:00
Obliques / Beginner
4 sets, 50 reps, 01:00 rest
4 50 01:00
--
--
4 sets, 50 reps, 01:00 rest
4 50 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
2 sets, 00:15:00, 01:00 rest
2 00:15:00 01:00
--
--
2 sets, 20 reps, 01:00 rest
2 20 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

After the five minute jog on the treadmill it is important that you stretch. Stretching will help to prevent injury. This Lacrosse workout is sport specific and allows you to train the muscles that you will be using mainly for the sport of lacrosse. Dumbbell curl is 10 reps per arm. Because the reps for lifting your main muscle groups are only 8-10 make sure that you are putting on a weight that is challenging to you.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

To succeed at lacrosse and prevent injury on the field, it is important to have a solid, lacrosse conditioning program. Lacrosse is one of the most physically demanding sports, and any lacrosse workout routine must incorporate a balance of strength and endurance training, while also focusing on s... more

To succeed at lacrosse and prevent injury on the field, it is important to have a solid, lacrosse conditioning program. Lacrosse is one of the most physically demanding sports, and any lacrosse workout routine must incorporate a balance of strength and endurance training, while also focusing on size and speed. For the beginner or as a seasonal priming workout, it is best to use a mix of exercises. Once a position on the field has been established, a lacrosse workout routine can be designed specifically for it.

Different Positions Can Merit Specialization

All players can begin with a similar lacrosse workout program, but each position will call for further specialization of lacrosse training. Midfield players will require more aerobic exercises to prepare for the constant movement required to reach the goal. Attackers and defenders will benefit from bulking up lean muscle and lowering body fat with lacrosse weight training workouts.

The Lacrosse Workout Plan in the Gym

When it comes to lacrosse training, it is vitally important to cover all the major muscle groups and incorporate aerobic exercise. On the field, there is no distinction made in movements like in the gym, so it is important to use a mix of many exercises and not leave out any muscles. Deficiencies in the routine can result in injuries on the field.

Speed and Agility in Lacrosse Conditioning

Besides strength, endurance and bulk, the lacrosse workout plan should also focus on speed and agility. Though they seem like synonyms, speed and agility must be trained for separately. Short-distance sprinting, for instance, is a great lacrosse exercise to build speed, but lacrosse demands that players be able to quickly change direction often.

Using Obstacles to Train

Agility can be incorporated into training for lacrosse in several ways. Foot coordination will benefit from speed training on a ladder or steps. Obstacle courses can also be used to great benefit, as well as laying out cones for the multi-directional sprint. This allows the legs to gain experience in changing direction while maintaining speed, which is an important aspect of lacrosse conditioning.

Explosive Power for College Lacrosse Workouts

A player may be exceptionally strong, yet this can be wasted if strength can not be applied quickly. In addition to basic strength training, players will benefit from the inclusion of plyometric exercises in lacrosse conditioning. This should be done after a month or more of lacrosse weight training workouts. Explosive strength will also be aided by the decrease body fat accompanying a well-rounded, lacrosse workout program.

Tips for Women's Lacrosse Workouts

Women lacrosse players will benefit from a greater focus on the dynamic movements required to build agility and speed, as well as greater emphasis on compound lifts. The military press, squats, and deadlifts are all great examples of compound exercises. The best men's and women's lacrosse workouts will contain primarily compound exercises.

Training for lacrosse should be an intense experience. All that work in the gym and on the practice field will serve to protect players from injury and allow for a more satisfying performance. Start following this Lacrosse Workout Plan today!

Lacrosse Lower Body Workout

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Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Abs / Beginner
2 sets, 50 reps, 01:00 rest
2 50 01:00
Obliques / Beginner
4 sets, 50 reps, 01:00 rest
4 50 01:00
--
--
4 sets, 50 reps, 01:00 rest
4 50 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
--
--
2 sets, 15 reps, 01:00 rest
2 15 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

After the five minute jog on the treadmill it is important that you stretch. Stretching will help to prevent injury. This Lacrosse workout is sport specific and allows you to train the muscles that you will be using mainly for the sport of lacrosse. Having a strong base and core is important for lacrosse, this workout will not only make you stronger but will help to protect you from injury. Make sure that you are pushing yourself on the squats and use a spotter.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

To succeed at lacrosse and prevent injury on the field, it is important to have a solid, lacrosse conditioning program. Lacrosse is one of the most physically demanding sports, and any lacrosse workout routine must incorporate a balance of strength and endurance training, while also focusing on s... more

To succeed at lacrosse and prevent injury on the field, it is important to have a solid, lacrosse conditioning program. Lacrosse is one of the most physically demanding sports, and any lacrosse workout routine must incorporate a balance of strength and endurance training, while also focusing on size and speed. For the beginner or as a seasonal priming workout, it is best to use a mix of exercises. Once a position on the field has been established, a lacrosse workout routine can be designed specifically for it.

Different Positions Can Merit Specialization

All players can begin with a similar lacrosse workout program, but each position will call for further specialization of lacrosse training. Midfield players will require more aerobic exercises to prepare for the constant movement required to reach the goal. Attackers and defenders will benefit from bulking up lean muscle and lowering body fat with lacrosse weight training workouts.

The Lacrosse Workout Plan in the Gym

When it comes to lacrosse training, it is vitally important to cover all the major muscle groups and incorporate aerobic exercise. On the field, there is no distinction made in movements like in the gym, so it is important to use a mix of many exercises and not leave out any muscles. Deficiencies in the routine can result in injuries on the field.

Speed and Agility in Lacrosse Conditioning

Besides strength, endurance and bulk, the lacrosse workout plan should also focus on speed and agility. Though they seem like synonyms, speed and agility must be trained for separately. Short-distance sprinting, for instance, is a great lacrosse exercise to build speed, but lacrosse demands that players be able to quickly change direction often.

Using Obstacles to Train

Agility can be incorporated into training for lacrosse in several ways. Foot coordination will benefit from speed training on a ladder or steps. Obstacle courses can also be used to great benefit, as well as laying out cones for the multi-directional sprint. This allows the legs to gain experience in changing direction while maintaining speed, which is an important aspect of lacrosse conditioning.

Explosive Power for College Lacrosse Workouts

A player may be exceptionally strong, yet this can be wasted if strength can not be applied quickly. In addition to basic strength training, players will benefit from the inclusion of plyometric exercises in lacrosse conditioning. This should be done after a month or more of lacrosse weight training workouts. Explosive strength will also be aided by the decrease body fat accompanying a well-rounded, lacrosse workout program.

Tips for Women's Lacrosse Workouts

Women lacrosse players will benefit from a greater focus on the dynamic movements required to build agility and speed, as well as greater emphasis on compound lifts. The military press, squats, and deadlifts are all great examples of compound exercises. The best men's and women's lacrosse workouts will contain primarily compound exercises.

Training for lacrosse should be an intense experience. All that work in the gym and on the practice field will serve to protect players from injury and allow for a more satisfying performance. Start following this Lacrosse Workout Plan today!

Lacrosse Upper Body Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
1 sets, 00:05:00
1 -- 00:05:00 --:--
Abs / Beginner
2 sets, 50 reps, 01:00 rest
2 50 01:00
Obliques / Beginner
4 sets, 50 reps, 01:00 rest
4 50 01:00
--
--
4 sets, 50 reps, 01:00 rest
4 50 01:00
--
--
3 sets, 8 reps, 01:00 rest
3 8 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
2 sets, 10 reps, 01:00 rest
2 10 01:00
--
--
2 sets, 00:15:00, 01:00 rest
2 00:15:00 01:00
--
--
2 sets, 20 reps, 01:00 rest
2 20 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

After the five minute jog on the treadmill it is important that you stretch. Stretching will help to prevent injury. This Lacrosse workout is sport specific and allows you to train the muscles that you will be using mainly for the sport of lacrosse. Because the reps for lifting your main muscle groups are only 8-10 make sure that you are putting on a weight that is challenging to you.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

To succeed at lacrosse and prevent injury on the field, it is important to have a solid, lacrosse conditioning program. Lacrosse is one of the most physically demanding sports, and any lacrosse workout routine must incorporate a balance of strength and endurance training, while also focusing on s... more

To succeed at lacrosse and prevent injury on the field, it is important to have a solid, lacrosse conditioning program. Lacrosse is one of the most physically demanding sports, and any lacrosse workout routine must incorporate a balance of strength and endurance training, while also focusing on size and speed. For the beginner or as a seasonal priming workout, it is best to use a mix of exercises. Once a position on the field has been established, a lacrosse workout routine can be designed specifically for it.

Different Positions Can Merit Specialization

All players can begin with a similar lacrosse workout program, but each position will call for further specialization of lacrosse training. Midfield players will require more aerobic exercises to prepare for the constant movement required to reach the goal. Attackers and defenders will benefit from bulking up lean muscle and lowering body fat with lacrosse weight training workouts.

The Lacrosse Workout Plan in the Gym

When it comes to lacrosse training, it is vitally important to cover all the major muscle groups and incorporate aerobic exercise. On the field, there is no distinction made in movements like in the gym, so it is important to use a mix of many exercises and not leave out any muscles. Deficiencies in the routine can result in injuries on the field.

Speed and Agility in Lacrosse Conditioning

Besides strength, endurance and bulk, the lacrosse workout plan should also focus on speed and agility. Though they seem like synonyms, speed and agility must be trained for separately. Short-distance sprinting, for instance, is a great lacrosse exercise to build speed, but lacrosse demands that players be able to quickly change direction often.

Using Obstacles to Train

Agility can be incorporated into training for lacrosse in several ways. Foot coordination will benefit from speed training on a ladder or steps. Obstacle courses can also be used to great benefit, as well as laying out cones for the multi-directional sprint. This allows the legs to gain experience in changing direction while maintaining speed, which is an important aspect of lacrosse conditioning.

Explosive Power for College Lacrosse Workouts

A player may be exceptionally strong, yet this can be wasted if strength can not be applied quickly. In addition to basic strength training, players will benefit from the inclusion of plyometric exercises in lacrosse conditioning. This should be done after a month or more of lacrosse weight training workouts. Explosive strength will also be aided by the decrease body fat accompanying a well-rounded, lacrosse workout program.

Tips for Women's Lacrosse Workouts

Women lacrosse players will benefit from a greater focus on the dynamic movements required to build agility and speed, as well as greater emphasis on compound lifts. The military press, squats, and deadlifts are all great examples of compound exercises. The best men's and women's lacrosse workouts will contain primarily compound exercises.

Training for lacrosse should be an intense experience. All that work in the gym and on the practice field will serve to protect players from injury and allow for a more satisfying performance. Start following this Lacrosse Workout Plan today!

Lacrosse Legs & Back Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
--
Abs / Beginner
--
Obliques / Beginner
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
--
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 4

After the five minute jog on the treadmill it is important that you stretch. Stretching will help to prevent injury. Barbell lunge is listed as repetitions total for both legs. One leg dumbbell calf raise is 25 reps per leg. This Lacrosse workout is sport specific and allows you to train the muscles that you will be using mainly for the sport of lacrosse. Because the reps for lifting your main muscle groups are only 8-10 make sure that you are putting on a weight that is challenging to you.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

To succeed at lacrosse and prevent injury on the field, it is important to have a solid, lacrosse conditioning program. Lacrosse is one of the most physically demanding sports, and any lacrosse workout routine must incorporate a balance of strength and endurance training, while also focusing on s... more

To succeed at lacrosse and prevent injury on the field, it is important to have a solid, lacrosse conditioning program. Lacrosse is one of the most physically demanding sports, and any lacrosse workout routine must incorporate a balance of strength and endurance training, while also focusing on size and speed. For the beginner or as a seasonal priming workout, it is best to use a mix of exercises. Once a position on the field has been established, a lacrosse workout routine can be designed specifically for it.

Different Positions Can Merit Specialization

All players can begin with a similar lacrosse workout program, but each position will call for further specialization of lacrosse training. Midfield players will require more aerobic exercises to prepare for the constant movement required to reach the goal. Attackers and defenders will benefit from bulking up lean muscle and lowering body fat with lacrosse weight training workouts.

The Lacrosse Workout Plan in the Gym

When it comes to lacrosse training, it is vitally important to cover all the major muscle groups and incorporate aerobic exercise. On the field, there is no distinction made in movements like in the gym, so it is important to use a mix of many exercises and not leave out any muscles. Deficiencies in the routine can result in injuries on the field.

Speed and Agility in Lacrosse Conditioning

Besides strength, endurance and bulk, the lacrosse workout plan should also focus on speed and agility. Though they seem like synonyms, speed and agility must be trained for separately. Short-distance sprinting, for instance, is a great lacrosse exercise to build speed, but lacrosse demands that players be able to quickly change direction often.

Using Obstacles to Train

Agility can be incorporated into training for lacrosse in several ways. Foot coordination will benefit from speed training on a ladder or steps. Obstacle courses can also be used to great benefit, as well as laying out cones for the multi-directional sprint. This allows the legs to gain experience in changing direction while maintaining speed, which is an important aspect of lacrosse conditioning.

Explosive Power for College Lacrosse Workouts

A player may be exceptionally strong, yet this can be wasted if strength can not be applied quickly. In addition to basic strength training, players will benefit from the inclusion of plyometric exercises in lacrosse conditioning. This should be done after a month or more of lacrosse weight training workouts. Explosive strength will also be aided by the decrease body fat accompanying a well-rounded, lacrosse workout program.

Tips for Women's Lacrosse Workouts

Women lacrosse players will benefit from a greater focus on the dynamic movements required to build agility and speed, as well as greater emphasis on compound lifts. The military press, squats, and deadlifts are all great examples of compound exercises. The best men's and women's lacrosse workouts will contain primarily compound exercises.

Training for lacrosse should be an intense experience. All that work in the gym and on the practice field will serve to protect players from injury and allow for a more satisfying performance. Start following this Lacrosse Workout Plan today!

489 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength
  • Get Toned

Equipment Needed

  • Barbell
  • Dumbbells
  • Flat Bench
  • Squat Rack
  • Cable Machine
  • Treadmill
Show All

No Reviews yet.

Lacrosse Workout Plan

489 person started this plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength
  • Get Toned

Equipment Needed

  • Barbell
  • Dumbbells
  • Flat Bench
  • Squat Rack
  • Cable Machine
  • Treadmill
Show All