Women’s Lacrosse 10 Week Strength & Conditioning Manual

[Pages:8]Women's Lacrosse

10 Week Strength & Conditioning Manual

10 Week Program Timeline

Sunday

Monday

Tuesday

Wednesday Thursday

Friday

Saturday

Week 1 Off

Strength

Strength

Off

Training

Training

and

and

Conditioning Conditioning

Strength

Strength

Off

Training

Training

and

and

Conditioning Conditioning

Week 2 Off Week 3 Off Week 4 Off

Strength

Strength

Off

Training

Training

and

and

Conditioning Conditioning

Strength

Strength

Off

Training

Training

and

and

Conditioning Conditioning

Strength

Strength

Off

Training

Training

and

and

Conditioning Conditioning

Strength

Strength

Off

Training

Training

and

and

Conditioning Conditioning

Strength

Strength

Off

Training

Training

and

and

Conditioning Conditioning

Strength

Strength

Off

Training

Training

and

and

Conditioning Conditioning

Week 5 Off

Strength

Strength

Off

Training

Training

and

and

Conditioning Conditioning

Strength

Strength

Off

Training

Training

and

and

Conditioning Conditioning

Week 6 Off Recovery

Week

Week 7 Off

Strength

Off

Training

and

Conditioning

Strength

Off

Training and

Conditioning

Strength

Off

Training

and

Conditioning

Strength

Strength

Off

Training

Training

and

and

Conditioning Conditioning

Strength

Strength

Off

Training

Training

and

and

Conditioning Conditioning

Week 8 Off Week 9 Off Week 10 Off

Strength

Strength

Off

Training

Training

and

and

Conditioning Conditioning

Strength

Strength

Off

Training

Training

and

and

Conditioning Conditioning

Strength

Strength

Off

Training

Training

and

and

Conditioning Conditioning

Strength

Strength

Off

Training

Training

and

and

Conditioning Conditioning

Strength

Strength

Off

Training

Training

and

and

Conditioning Conditioning

Strength

Strength

Off

Training

Training

and

and

Conditioning Conditioning

Game Fit Performance Training Women's Lacrosse 10 Week Strength & Conditioning Manual

? 2009 Game Fit Performance Training, LLC All Rights Reserved.

Medicine Ball Exercises Overhead Med ball Throws

Coaching Cues: ? Stand facing the wall. ? Extend the arms overhead with the medicine ball. ? Throw the medicine ball in a downward direction towards the

wall. Side Facing Side Throws

Coaching Cues: ? Stand with one side closer to the wall. ? Start with the ball at the opposite hip. ? Throw the medicine ball in to the wall and catch the rebound.

Game Fit Performance Training Women's Lacrosse 10 Week Strength & Conditioning Manual

? 2009 Game Fit Performance Training, LLC All Rights Reserved.

Hang Clean

Weightlifting Variations

Coaching Cues: ? Grip the bar slightly wider than shoulders width. ? Position feet slightly wider than hips. ? Back arched, Elbows straight. ? Jump and sit under bar. ? Keep the bar close to the body. ? Finish with elbows forward.

Chin-ups

Coaching Cues: ? Palms facing body. ? Elbows and shoulders extended. ? Lift chin above bar. ? Do not swing or kick feet.

Game Fit Performance Training Women's Lacrosse 10 Week Strength & Conditioning Manual

? 2009 Game Fit Performance Training, LLC All Rights Reserved.

100yd Tempo Laps

Run 100 yds. (Goal line to Goal line). Walk across the field. Run 100 yds. Walk across the field. 1 lap = (2) 100yd Runs

Shuttles Long 60 yd Shuttle

Cones are 15 yds apart. Sprint down and back twice.

Game Fit Performance Training Women's Lacrosse 10 Week Strength & Conditioning Manual

? 2009 Game Fit Performance Training, LLC All Rights Reserved.

Testing Everyone should understand the importance of testing. If you did not have any tests to do before and after the program, how could you measure your progress? Before beginning this program, you should put yourself through a testing protocol. The following are suggested tests that would give great feedback to you as to the success of the program: Bodyweight % Body Fat Beep Test 300yd Shuttle Test 1 Repetition Max (RM) Bench Press 1 RM Front Squat 1 RM Hang Clean Max number of repetitions in Chin-ups I recommend performing these tests during the week prior to beginning this program and then again the week after completing the program. Record your results and chart your progress.

Game Fit Performance Training Women's Lacrosse 10 Week Strength & Conditioning Manual

? 2009 Game Fit Performance Training, LLC All Rights Reserved.

Game Fit Performance Training, LLC Women's Lacrosse 10 Week Strength & Conditioning program

Week 1 / Day 1

Phase 1

Name:

Date:

Warm up:

Core Training: Speed work & Plyometrics

Foam Roller Continuous Warm-up Spiderman/ Hamstring combo Mini Bands

Overhead Medicine Ball Throws Side Facing Side Throws

Box Jumps Coaching Cue: Quiet Landing!

Free Position Sprint

2 x 10 2 x 10ea 2 x 5

x 2 ea leg

Exercise Snatch

Front Squat

Strength Training

Tempo

Percentage

Explosive

55 57.5 57.5

3/0/Exp

75 77.5

80

Repetitions

X3 X3 X3

X5 X5 X5

Pair w/ Chin-ups

Split Squat

Pair w/ DB Rows

Conditioning 100 yd Tempo Laps Bike Alternative: Stationary Bike

2/0/2

BW

3/0/2

BW

3/0/3

Medium

Run / Rest :20 / :40

Sprint

:20 / :40

Strap Stretch

X5 X5 X5 X5ea X5ea X5ea

X5ea X5ea X5ea Repetitions

X4

X10

Game Fit Performance Training Women's Lacrosse 10 Week Strength & Conditioning Manual

? 2009 Game Fit Performance Training, LLC All Rights Reserved.

About the Author

Glenn Harris created Game Fit Performance Training, LLC with the vision of utilizing current research in exercise science to design and implement cutting edge strength and conditioning programs for athletes as well as everyday professionals. Harris was named Head Strength and Conditioning Coach at Boston University in September 1997. Since that time, Terrier Athletics has enjoyed continued success capturing the America East Commissioners cup seven out of the last eight years. Since being at BU, Harris has had the opportunity to train members of the USA women's soccer team, USA women's ice hockey team, USA women's lacrosse and professional athletes of Major League Lacrosse, the National Hockey League and the European Basketball League. He recently consulted with the Massachusetts State Police fitness coordinators and served as a conditioning coach for the 19th Special State Police Academy. Harris has authored several articles involving strength and conditioning, including "Off-season Conditioning for Women's Lacrosse" and "Pre-Season Conditioning for College Basketball." He has also co-authored articles including "Training for Ice Hockey" and an article entitled "Short-Term Performance Effects of High Power, High Force, or Combined Weight-Training Programs." Harris is a Certified Strength and Conditioning Specialist by the National Strength and Conditioning Association and also holds a Club Coaching Certification by U.S.A. Weightlifting.

Game Fit Performance Training Women's Lacrosse 10 Week Strength & Conditioning Manual

? 2009 Game Fit Performance Training, LLC All Rights Reserved.

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