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Take Your Lacrosse Conditioning to the Next Level with Beastly Complex

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 Lacrosse Conditioning Routine:

Lacrosse is a sport that requires both explosive strength & strength endurance to be successful. Rarely are you ever just running in the sport of lacrosse. 

Lacrosse is a high impact game, that requires use of your full body in many situations, whether you're laying the lumber, laying the body, dodging physically to the cage, lacrosse is a sport that requires you to engage the entire body.  

The Beastly Complex utilizes different exercises that engage all of the primary muscles and energy stores used in a typical lacrosse game and then end with cardio to help you break through your current endurance level. Those who can get through the rigorous ups and downs of lacrosse game and still have energy stores left in the tank at the end, often end up on top of close game. 

This complex is great to vary your conditioning that mimic in-game situations above and beyond your typical sprinting & running programming.  

How to Perform: 

Perform 6 reps of each exercise below in circuit fashion (move to the next exercise immediately after the completing 6 reps of the preceding exercise. Repeat 6 times in total. 

  • Deadlift 
  • Hang Cleans 
  • Front Squat 
  • Push Press
  • Bent-Over Row
  • Romanian Deadlift

Rest period - Rest 30 - 90 sec  in between sets depending on conditioning level. Shorten rest period to increase intensity. 

The weight on the barbell should be heavy enough to struggle through the last set, but light enough so you are able to complete the entire complex without dropping the bar. 

At the end of the last set.  Complete 3 minutes of your choice of cardio. 

Cardio Options:

Examples of cardio options are listed below but are not limited to the following: 

  • Jump Rope
  • Row Machine
  • Bike
  • Run

Rest period - Rest 30 - 90 sec  in between sets depending on conditioning level. Shorten rest period to increase intensity. 

Weight should be heavy enough to struggle through the last set, but light enough so you are able to complete the entire complex. 

Closing Comments:

Depending on the weight and rest periods you use, this routine can be pretty taxing on your body.  It is not recommended to perform this more than 2 to 3 time per week. It is also important rest at least 48 hrs in between each session.

Lastly, like any new routine, if performed too frequently for too long, you will encounter the law of accommodation, and your progress and returns will diminish. It's important to rotate this routine with other conditioning routines every 8 to 12 weeks so you do not fully adapt and continue to break through your plateaus. 

Sources: 

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