Penn Manor Lacrosse Cardiovascular Workout Program
Workout
This Cardio workout is for the next 12 week period. The goal of this program
is to increase endurance, speed, and overall athleticism. By staying on the
program for all 12 weeks you will condition your body to endure rigorous
cardio activity, while also allowing your body to grow accustom to the daily
wear and tear of working out; in return preventing many small nagging
injuries while you are in lacrosse season.
Week
1
(4 Sessions)
2
Reps
15 minute
10
20 minutes on Bike
or Machine
8
15 minute
10
(4 Sessions)
20 minutes on Bike
or Machine
10
3
15 minute
10
(4 Sessions)
20 minutes on Bike
or Machine
6
4
(4 Sessions)
5
15 minute
18
20 minutes on Bike
or Machine
6
20 minute
30
(4 Sessions)
20 minutes on Bike
or Machine
8
Distance
2 mile
30 yards
20 minutes (8
minutes heavy)
3x20 yards
3x40 yards
2x60 yards
2 mile
4x15 yards
3x30 yards
3 x50 yards
20 minutes (8
minutes heavy)
Half field up and
back
2 mile
3x20 yards
4x30 yards
5 x50 yards
20 minutes (8
minutes heavy)
3 x 50 yards
4 x 100 yards
2 mile
30 yard springs
20 minutes (8
minutes heavy)
110 yards
2.5 mile
15 x 20 yards
15 x 30 yards
20 minutes (8
minutes heavy)
4 x 50 yards
4 x 60 yards
Exercise
Run
Sprint – rest :30sec
Jog/run/step/etc
Sprint
Rest :30 sec
Run
Sprint
Rest :30 sec
Jog/run/step/etc
Sprint
Rest :60 sec
Run
Sprint
Rest :30 sec
Jog/run/step/etc
Sprint
Rest :45 sec
Run
Sprint – rest :30sec
Jog/run/step/etc
Sprint
Rest :45 sec
Run
Sprint
Rest :45 sec
Jog/run/step/etc
Sprint – rest :45
sec
Penn Manor Lacrosse Cardiovascular Workout Program
Week
6
(4 Sessions)
7
Reps
20 minute
20
20 minutes on Bike
or Machine
15
20 minute
35
(4 Sessions)
8
20 minutes on Bike
or Machine
4
20 minute
34
(4 Sessions)
Week
9
20 minutes on Bike
or Machine
10
Time
20
(4 Sessions)
17
10
2
1
20
(4 Sessions)
15
11
2
1
27
(3 Sessions)
12
(3 Session)
4
1
20
19
1
Distance
2.5 mile
10 x 20 yards
10 x 40 yards
20 minutes (8
minutes heavy)
Half Field up and
Back
2.5 mile
20 x 10 yards
15 x 20 yards
20 minutes (8
minutes heavy)
220 yard
2.5 mile
17 x 30 yards
17 x 10 yards
20 minutes (8
minutes heavy)
110 yard
Intensity
10 x 10 yards
10 x 30 yards
Half field up and
back
Half mile
Mile
10 x 40 yards
10 x 20 yards
100 yard
Half mile
Mile
12 x 10 yards
15 x 20 yards
300 yard shuttles
Mile
10 x 40 yards
10 x 20 yards
Half field up and
back
Mile
Exercise
Run
Sprint
Rest :45 sec
Jog/run/step/etc
Sprint – rest :60
sec
Run
Sprint
Rest :45 sec
Jog/run/step/etc
Sprint – rest :60
sec
Run
Sprint
Rest :45 sec
Jog/run/step/etc
Sprints – rest :45
sec
Exercise
Sprint – rest :45
sec
Sprint – rest :45
sec
Jog
Run
Sprint – rest :45
sec
Sprint – rest :45
sec
Jog
Run
Sprint – rest :45
sec
Sprint – rest 2 min
Run
Sprint – rest :45
sec
Sprint – rest :45
sec
Run
Penn Manor Lacrosse Cardiovascular Workout Program
Distance Running Options: