How Paul Rabil Builds Explosive Lower-Body Power and Upper-Body Strength

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Paul Rabil is without doubt the best lacrosse player on the planet. His size, power and muscle mass, combined with his explosive shooting ability (he's been clocked at 111 mph), make him a lethal offensive weapon anywhere on the field.

Paul developed these assets with a high-volume weight training routine that builds explosive lower-body power and upper-body extension strength. The result: full-body dominance whenever Paul has a stick in his hand.

Exercise
Sets
Reps
Rest (seconds)
Power Clean
3-5
3-5
60-90
Clean Jerk to Lunge
2-3
3-5 each leg
60-90
Squat*
2-3
5
0
Box Jumps*
2-3
5
120
Dips
1-2
Max reps
60-90
JM Press
2-4
3-8
60-90
Bodyweight Tricep Extension
2-5
5-8
60-90
Incline Elbows-Out Dumbbell Tricep Extension
3
8-10
60
Hanging Pike-Ups
2-3
6-8
90
*Superset Squat and Box Jumps

Watch video of Paul Rabi's strength and speed training for lacrosse.


Photo Credit: Getty Images // Thinkstock

Topics: POWER CLEAN | SPEED TRAINING | PAUL RABIL | LACROSSE | BOX JUMP | POWER | EXERCISE | CLEAN | PRESS | MUSCLE MASS | WEIGHT TRAINING