Off-Season Lacrosse Workout With Maryland Lacrosse

STACK spends a day with Maryland Lacrosse for an inside look at their intense off-season strength training program.

The squad has been participating in fall ball, where they scrimmage and condition three days a week. Therefore, even though it is technically off-season training, S+C Coach Michael Szemborski must be inventive with the weight room programs to avoid over-training the players.

Lacrosse Off-Season Workout:

Core: Start the warm up with the core. Because it is fundamental to everything that happens in lacrosse---running, cradling, shooting---the core is a main focus of each workout. The lacrosse team will either do a bodyweight core circuit or add some weight to each exercise. Check out the Maryland Lacrosse Ab Circuit: Crossover Crunch. Power Clean: This is a very important strength training lift for lacrosse players. It focuses on hip development, which is fundamental given the dynamic movements required in the game. Watch this video for tips on how to perform Maryland Lacrosse Strength Training: Power Clean. Bench Press, Bent Over Rows, Barbell Military Press, Squats: The Maryland lacrosse team performs these intense strength training exercises during their off-season workouts to get bigger and better for the season. Learn how to do the Maryland Lacrosse Barbell Military Press. Dumbbell Sequence, Partner Pass Off Curls: This exercise is a mini circuit focused on strength training. The sequence (Sets/Reps: 5x10) is a great burn out for the end of a long work out. Check out the full Maryland Lacrosse Partner Pass-Off Curls.