GLE Lacrosse Lifting Program
About This Program: This is a 3-day a-week lifting program with a bonus speed day inspired
by top D1 lacrosse programs. Chances are you will have never lifted in a program like this
before. College lacrosse lifting consists of full-body workouts. On top of that most college teams
will only lift 3-4 days a week. While this may differ from what you're used to I can promise this
program will transform you as a player. All exercises will have a YouTube link to show how to
perform them. Each “block” of exercise should be done as a superset and then move to the next
block. At the bottom, a tracking sheet is available for you. Save this pdf as google doc to edit it.
Keys to Success: You're only lifting three days a week so you need maximal power output each
day. Constantly push yourself to add weight each week and get stronger. Never add weight
though if it comprises your form. There are a lot of what we call “accessory exercises” in this
program. While these may be tedious you need to put just as much effort in as the other
exercises. Lastly, keep a notebook tracking how much weight you're moving for every exercise.
This will give you a benchmark for improvement.
If You Enjoy This Program: Lifting is important, but your biggest improvements happen on the
field. If you’re serious about becoming a top recruit, click the link below to get your
personalized lacrosse training plan.
We guarantee that if you follow this plan for 30 days, you’ll improve more than you have in the
last six months—or we’ll refund every penny.
Click below to start your journey to the top.
GLE Training Programs:[Link]
Day 1-Monday
Main Compound Lift: Back Squat
1. Hurdle Hops – 3 sets x 4 reps each leg
[Link]
2. Skater Jumps – 3 sets x 6 reps, back and forth is one
[Link] (Try and be a little more explosive
than this video)
3. Barbell Backsquat– 4 sets x 6
reps[Link]
4. Side Plank Leg Raise 4 set x 8 reps
[Link]
5. Chin-ups (Add Weight if you can) – 3 sets x 6 reps
[Link]
6. Bulgarian Split Squat – 3 sets x 8 reps (Each Leg)
[Link]
7. Medball Russian Twists– 3 sets x 30 seconds
[Link]
8. Foam Roller Hamstring ISO 3 sets x 20 seconds
[Link]
9. Bent Over Dumbell Row 3 sets x 6 reps
[Link]
10.TRX Row 3 sets x 12 reps [Link]
Day 2-Wednesday
Main Compound Lift Bench Press
1. Medball Tomahawk Slam – 3 sets x 5 reps (Each Side)
[Link]
2. Kneeling Dumbell Overhead Press– 3 sets x 8 reps
[Link]
3. Barbell Bench Press– 4 sets x 5 reps
[Link]
4. Medball Chest Pass – 3 sets x 10-12
reps[Link]
5. Barbell RDL – 4 sets x 6 reps [Link]
6. Single Arm Incline Dumbell Bench Press– 3 sets x 8 reps
[Link]
7. Hamstring Band Curls– 3 sets x 10 reps
[Link]
8. Barbell Shoulder Press – 3 sets x 8 reps
[Link]
9. Ab Roller 3 sets x 10 reps [Link]
10.Kettle Bell Swing– 3 sets x 8 reps
[Link]
Day 3 Friday or Saturday
Main Compound Lift: Trap Bar Deadlift
1. Triple Broad Jump– 3 sets [Link]
2. Half Kneeling Medball Rotational Throws – 3 sets x 8 reps
[Link]
3. Trap Bar Deadlift – 4 sets x 5 reps
[Link]
4. 90 90’s– 3 sets x 5 reps [Link]
5. Dumbell Reverse Lunges– 4 sets x 6 reps
[Link]
6. KB Pushups 3 sets x 12 reps (Hold for 3 seconds at the bottom)
[Link]
7. Barbell Plyo row– 3 sets x To Failure
[Link]
8. Dumbell Bicep Curls – 4 sets x 8 reps
[Link]
9. DB Skull Crushers 3 sets x 8 reps
[Link]
10.DB Lateral Raises– 3 sets x 8 reps
[Link]
Day 4 Speed
1. 5-5-5 Footwork [Link]
2. 5-yard shuffle into 15-yard sprint 3 Reps Both Sides
-Same as the 5-5-5 drill in the video but finishes with a 15-yard sprint
3. Triple Broad Jump– 3 sets [Link]
4. Dead Start 40-yard Dash- 3 Reps
5. Dead Start 60-yard Dash 2 Reps
6. 50-yard “fly-ins” 3 Reps
a. Start in a jog for 15 yards, right at the 15-yard line shift into a full sprint till the
50-yard line
Here is your tracking sheet. Each week insert the amount of weight you did for a given exercise.
Every four weeks take a couple of days off and create a copy of the table to put new numbers in.
Tracking Sheet
Exercise Week 1 Week 2 Week 3 Week 4
Tracking Sheet
Back Squat Ex: 185
Bulgarian Split
Squat
Dumbell Row
Bench Press
Barbell RDL
Single Arm DB
Bench Press
Barbell Shoulder
Press
KB Swing
Trab Bar
Deadlift
Dumbell
Reverse Lunges
Bicep Curls
Skull Crushers
Lateral Raises
P.S How To Become A College Lacrosse Player
To become a college lacrosse player, you need to act like one—train hard, eat smart, and study
the game. At GLE, we’ve got your back.
We’re now offering personalized lacrosse training plans designed to elevate your game.
Simply fill out our Player Evaluation Survey, and we’ll create a customized program tailored to
your style and goals.
Follow your plan, and we guarantee you’ll see more progress in the next 30 days than in the past
six months—or we’ll refund every penny.
GLE Training Programs:[Link]
