T99 TRAINING

Perform the conditioning section in order from week to week. This workout was customized by Hunter Treuchet, Strength & Conditioning Coach, University of Notre Dame Men's Lacrosse to bridge the end of your HS season to the start of T99.

There are 3 weeks of conditioning. Complete them and you will be ready to compete at the T99.

Tips :

When Sprinting or running at a fast pace only balls of feet should come in contact with ground.
Drive knees up when sprinting (idea of stepping over a fence)
Arms should swing vertical (do not swing arm across body when sprinting)
Relax shoulders and face when sprinting
BREATHE!

DAY 1 - WEEK 1, 2, 3

DYNAMIC WARM UP 1
(Warm up exercises done in place, 10 reps each, unless otherwise noted)

Foam Roll (3-5 minutes)
Prisoner Squats
Jumping Jacks
Seal Jumps
Highland Flings
Low Pogo Jumps
High Pogo Jumps
Forward + Backward Lunge
Side Lunge
Wide Squat
Scissor Jump
Toe Grab

Speed Work

10- 20 yd sprints (20 sec between each sprint)
10- 40 yd sprints (45 sec between each sprint)
- 3 min rest
1 lap around track (full speed) 1:40 or less
- 4 min rest
1 lap around track (full speed) 1:40 or less
- 4 min rest
1 lap around track (full Speed) 1:40 or less
- 4 min rest
1 lap around track (full speed) 1:40 or less

ABS

120 reps total

STRETCH

Static stretching for about 10 mins

DAY 2 - WEEK 1, 2, 3

DYNAMIC WARM UP 2
(all movements cover 10-20 yards)

Foam Roll (3-5 minutes)
A Walk
A Skip
Forward Skip
Backward Skip
Lateral Skip
Rapid High Knee

JUMP ROPE ROUTINE (See below)

DRILLS

Pick 6 per day

3 MIN BREAK

CONDITIONING

2 laps around track (80%) in 4:00 or less
- 5 min rest
2 laps around track (80%) in 4:00 or less
- 5 min rest
2 laps around track (80%) in 4:00 or less
Cool down lap (walking)

ABS

120 reps total

STRETCH

Static stretching for about 10 mins

DAY 3 - WEEK 1, 2, 3

DYNAMIC WARM UP 3
(All movements cover 10 yards each)

Foam Roll- 3-5 minutes
Knee Hug
Quad Pull
Knee Cradle
Side Lunge
Triple Step Hamstring
Reverse Lunge (hands overhead)
Airplane
Arm Circles
Lateral Arm Swings
T-Cross
Scorpion
Wide lateral Squat

PLYOMETRICS

Four Square Routine (See below)

3 MIN REST

SPEED WORK

Build up Sprints (25 sec or less)
100 yds - build up speed throughout the 100 yds so that you are full speed at 80yds
- 1 min rest
100 yds - build up speed throughout the 100 yds so that you are full speed at 80yds
- 1 min rest
100 yds - build up speed throughout the 100 yds so that you are full speed at 80yds
- 1 min rest
100 yds - build up speed throughout the 100 yds so that you are full speed at 80yds
- 1 min rest
100 yds - build up speed throughout the 100 yds so that you are full speed at 80yds
- 1 min rest

ABS

120 reps total

STRETCH

Static stretching for about 10 mins

FOUR SQUARE ROUTINE

Pick 5 jumps per session in a Four Square box or a square in four quadrants.

REGULAR 2 FOOT JUMP (4 to 1) X20
SIDE TO SIDE (1 TO 2) X20
UP & BACK ( 1 TO 4) X20
BOXER SHUFFLE X40
UP & BACK 1 FOOT (1 TO 4) X20 EACH
SIDE TO SIDE 1 FOOT (1 TO 2) X20 EACH
TRIANGLE (1-2-4, 2-1-3) X10
FOUR SQUARE (1-2-3-4) X10
JUMP & PIVOT (1 to 3, 2 to 4) x15
SPEED JUMP (3 to 2) (AS MANY JUMPS IN 30 SEC.)

JUMP ROPE ROUTINE

Do these drills running, 2 x 20yds - concentrate on proper technique. Pick 6-8 of the drills

Bunny Hop
- Hop forward down the line
Single-leg Bunny Hop
- Hop forward down the line on one leg
Side-Side Bunny Hop
- Hop forward down the line, while crossing back and forth over the line
Side-Side Single-leg Bunny Hop
- Hop forward down the line on one leg, while crossing back and forth over the line
Lateral Bunny Hop
- Moving laterally down the line, hop forward and backwards across the line
Lateral Single-leg Bunny Hop
- Moving laterally down the line, hop forward and backwards across the line on one leg (outside leg)
Lateral Hop
- Hop sideways down the line
Lateral Single-leg Hop
- Hop sideways down the line on one leg (outside leg)
Ali Shuffle
- Moving laterally down the line, alternate your feet forwards-backwards - Right in front, Left in front, etc.
Scissors Step
- Moving forward down the line, cross your feet in front of each other so that your feet cross over to the opposite side of the line in a "scissoring" motion

T99 Weight Room Lift

MONDAY

Hang Clean                                                                                         5x4
Alt DB Bench                                                                                     4x10
Pull Up                             4x8-12
Single arm Shoulder Press                           4x10
Barbell Row                                                                                        4x10
Dips                                               4x8-12
Barbell Curl                                     4x10

TUESDAY

Clean Pull 5x4
Squat                                               4x10
Good Morning                        4x8
Side Split Squat 4x8
Physio Hamstrings     4x10
Calf Raises 4x8
Wrist Rollers x2
ABS                                                     4x100

THURSDAY

Overhead Squat                         3x10
Snatch pull                                                                                          5x4
Incline Bench BP                                                                                4x8
Reverse Push Up                         4x10
Arnold Press                                    4x8
Chin Up to Side                                                                                  4x8
Skull Crusher                                                                                      4x8
Machine Curl                                                                                      4x8

FRIDAY

Snatch Pull     5x4
FWD/BKWD Lunge    4x10
Single leg D lift    4x10
Single Leg Squat     4x10
Glute Ham Raise    4x6
Wrist Curls     3x10
ABS          4x100