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Want to take your conditioning to the next level on the lacrosse field and outlast the competition? Incorporate this barbell complex into your regular strength & conditioning program for massive improvements your endurance & stamina.  Background:  The Beastly Barbell Complex was originally developed by Ashley Jones, a legendary professional strength & conditioning coach with over 25 years of experience. Ashley has worked across multiple sports, but is best known for his work in the sport of Rugby at both the professional club and international levels in multiple countries.  Why this Complex is great & why you should apply it in your...

Looking to get faster for the upcoming season? Ditch the sprints and and drag a sled instead.  Sled drags are great for targeting the primary muscles used in sprinting and often the muscle groups that many athletes are lacking. Louie Simmons of Westside Barbell calls power walking with a sled “the Tai Chi of speed and strength training”  Power walking while pulling a weighted sled will build powerful hamstrings, glutes, calves, and hips. Not only that, it is a low impact exercise that actually decompresses the spine as you walk making it also an effective rehab exercise.  Putting less strain...

Recently, Josh Neumann, a lacrosse coach, and strength and conditioning coach based in Vancouver, BC contacted us sharing a free training program that he put together while in the midst of the COVID19 pandemic. Josh created this program called "The 4-Week Advantage" as a gift to the lacrosse community and was kind enough to share it with us so that we could share it to our own Primo community.  What is great about this program is that it is completely customizable to the specific goals and skills you are trying to develop as a lacrosse player.  "The 4-Week Advantage" is...

In an effort to help stay sane and put your focus on a more positive outlet; we've compiled a list of free resources you can utilize to help sharpen your skills during this quarantine period.  These are some of the best we’ve come across in terms of overall content and value and cover a wide variety of drills for every position, workouts, and X’s & O’s to help improve your overall lax IQ.  1. Coaching Through Cancellation Coaching Through Cancellation is a new Youtube Channel derived from the COVID19 pandemic and features “Daily drills from college coaching staffs across the...

Getting bored while on quarantine? Give this one-handed wall ball routine a try.   This routine is sure to challenge you and give your forearms a workout. Expect them to be sore the day after completing this routine.  Performing this routine over time, expect to see an improvement to your wrist dexterity which will lead to better overall stick control and shot power. Routine: One-cradle & Out Quick Stick Cross-handed Catch Bottom Hand Behind the Back Around the World Behind the Back Catch A video example of exercise can be seen below. Perform 20 reps for each drill. Remember to always...