Lacrosse is by nature an explosive sport. When you’re training to improve your explosiveness, it’s not strength in terms of pure numbers that’s truly important. It’s speed of movement—how quickly you can perform each rep accurately—that counts the most. Mark Cinelli’s program uses three full-body workouts per week to increase your strength, power and athleticism. You’ll also enhance your speed and agility on the field. As a bonus, the muscle you’ll build will help you better absorb contact and prevent injuries—something that will definitely come in handy the next time an opponent tries to knock you off course.

Workout Guidelines

• Start each workout with a 10-minute dynamic warm-up and finish with a 10-minute cooldown.
• Rather than loading up the bar, choose a weight you can lift with perfect technique and through a full range of motion.
• If you’re not comfortable with an exercise, like a Barbell Back Squat, choose a less complex variation, like a Bodyweight Squat or Goblet Squat.
• Commit to the program 100 percent. The program could be the best in the world, but if you don’t give your best effort, it’s not going to work.

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Featured Exercises

Med Ball Glute Bridge

Benefits: Placing your feet on the med ball increases the range of motion on the Glute Bridge, increasing the difficulty of the exercise.

Step 1

Step 2

How to: Lie on your back with your hips and knees bent, and your feet on a med ball. Drive your hips into the air to form a straight line from your knees to shoulders. Slowly lower to the starting position.

Dumbbell Single-Arm Row

Benefits: Increases back strength and balances strength on the left and right sides of the body.

Step 1

Step 2

How to: Assume a staggered stance, bend at your waist, place your left hand on a bench and hold a dumbbell with your right hand. Keeping your back straight, drive your elbow behind you to row the dumbbell to your armpit. Slowly lower the dumbbell to return to the starting position.

Dumbbell Push-Up to Row

Benefits: Increases chest, back and core strength at the same time.

Step 1

Step 2

Step 3

How to: Assume a push-up position with your hands holding lightweight dumbbells and your feet shoulder-width apart. Perform a Push-Up. Keeping your core tight, perform a Row with your right arm, then your left arm.