| CRS Lacrosse Conditioning Program |
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| Pre-Season Program (4 to 8 Weeks) |
Days per week: 3, 1 day rest between workouts. |
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Settings |
Sets |
Reps |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
12 |
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| Power Movements |
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| Push Press |
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2 to 4 |
5 to 8 |
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| Leg Matrix |
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2 to 3 |
5 to 8e.s. |
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| Lower Body |
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| Leg Exten. |
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2 to 3 |
10 to 15 |
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| Seated Leg Curls |
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2 to 3 |
10 to 15 |
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| Romanian Dead Lift D/B's |
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2 to 3 |
8 to 10 |
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| Back Movements |
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| Pull-ups |
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2 to 3 |
10 to 15 |
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| Upright Row |
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2 to 3 |
10 to 15 |
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| Seated Row |
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2 to 3 |
10 to 15 |
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| Chest Movements |
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| Incline D/B Press |
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2 to 3 |
10 to 15 |
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| Arm Movements |
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| Tricep French Press |
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2 to 3 |
10 to 15 |
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| Arm Curls D/B |
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2 to 3 |
10 to 15 |
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| Core Movements |
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| Prone Sissors |
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2 to 3 |
20 & up |
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| Slant Board Sit-ups |
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2 to 3 |
20 & up |
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| Iso. Crunch |
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2 to 3 |
20 & up |
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| Rot. Throws |
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2 to 3 |
20 & up |
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| P-B Double Crunch |
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2 to 3 |
20 & up |
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| P-B Leg Curls |
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2 to 3 |
20 & up |
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| Optional Movements |
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| Neck Bridges |
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2 to 3 |
8 to 12 |
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| Wrist Flex. & Exten. |
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2 to 3 |
10 to 15 |
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| CRS Lacrosse Conditioning Program |
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| In-Season Program (10 to 16 Weeks) |
Days per week: 2, 1-2 day rest between workouts and at least 2 days before games |
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Settings |
Sets |
Reps |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
| The Circiut |
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| Flat Bench |
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2 to 3 |
8~15 |
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| Upper Body Matrix |
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2 to 3 |
5~8e.s. |
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| Lower Body Matrix |
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2 to 3 |
5~8e.s. |
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| Lat. Pulldowns |
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2 to 3 |
10~15 |
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| P-B Leg Curls |
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2 to 3 |
10~15 |
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| Incine D/B |
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2 to 3 |
10~15 |
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| Slant Board Sit-ups |
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2 to 3 |
20 & up |
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| Seated Row |
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2 to 3 |
10~15 |
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| Wrist Flex. & Exten |
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2 to 3 |
10~15 |
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| Shoulder Exter. Rot. |
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2 to 3 |
10~15 |
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| Optional Movements |
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| Neck Isometrics |
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2 to 3 |
8 ~12 |
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| Toe-ups |
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2 to 3 |
10~15 |
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| CRS Lacrosse Conditioning Program |
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| Off-Season Program (4 to 6 Weeks) |
Days per week: 2, 1-2 day rest between workouts and at least 2 days before games |
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| Name: |
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| Date: |
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Settings |
Sets |
Reps |
1 |
2 |
3 |
4 |
5 |
6 |
7 |
8 |
9 |
10 |
11 |
| The Circuit |
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| Flat Bench |
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2 to 3 |
8~12 |
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| Step-ups |
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2 to 3 |
10 e.s. |
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| Over head DB Press |
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2 to 3 |
5~8e.s. |
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| Lat. Pulldowns |
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2 to 3 |
8~12 |
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| Kneeling Leg Curls |
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2 to 3 |
8~12 |
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| Incline D/B |
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2 to 3 |
8~12 |
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| Slant Board Sit-ups |
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2 to 3 |
8~12 |
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| Seated Row |
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2 to 3 |
8~12 |
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| Wrist Flx/Ext/Sup/Pro |
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2 to 3 |
8~12 |
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| Shoulder Ext/Int Rot. |
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2 to 3 |
8~12 |
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| Optional Movements |
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| Neck Isometrics |
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2 to 3 |
8 ~12 |
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| Toe-ups |
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2 to 3 |
10~15 |
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| Power Shrugs |
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2 to 3 |
8~12 |
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