EVAD
EVAD for lacrosse players

Lacrosse strength work,
kept short on purpose.

Practice already took the running out of you. So the rule EVAD follows for lacrosse tells it to keep the lift concise around practice, and to spend that short time on the things the field never gets to: unilateral power, the rotation behind your shot, and deliberate groin, hamstring and shoulder work. Your coach keeps the stick.

GET EVAD ON THE APP STORE → SEE A REAL SESSION
CONCISE AROUND PRACTICE REPEAT-SPRINT POWER GROIN & HAMSTRING WORK
An EVAD training day, showing today's lift, the weekly goal and what is up next
The rules EVAD follows

What it builds — and what it leaves to your coach.

NEVER

Your coach's practice

Stickwork, dodges, rides and clears, the scheme walked through on Tuesday. EVAD does not write practice and does not rewrite it. It counts it.

ONLY IF SELF-COACHED

The running

Practice is your conditioning, so when a coach runs it EVAD leaves the running alone. Say nobody is writing it — a summer with no team, an offseason on your own — and it will: distances, rest and a cue on every rep, not "go run."

BUILDS

Sprints you have to repeat

Repeat-sprint speed is the first quality the lacrosse rule names, and a shift is never one sprint. Unilateral lower-body power is how the weight room pays into it, plus the change-of-direction strength a dodge is really made of.

BUILDS

The rotation behind the shot

A shot starts at the back foot and arrives at the stick. Trunk rotation and rotational power get their own place in the session, early, while you can still move fast.

BUILDS

Groin and hamstrings

Adductor and hamstring resilience is written into the rule by name. That means real sets with real loads, not thirty seconds of a stretch at the end of a warm-up.

BUILDS

A shoulder that shoots and gets checked

Two opposite jobs on one joint: an overhead, rotational shot and contact it did not choose. The rule asks for shoulder durability for both, so pressing and pulling stay in the week even when the week is short.

ACCOUNTS FOR

Practice and game day

Practices and games go in the calendar first and count as real load, which sets how often EVAD asks you to lift. No hard work on game day, and no heavy lower-body or maximal sprinting the day before. A lift can still share a day with practice — EVAD writes the lift, never your coach's session, and leaves the order of the two to you.

ADAPTS

A game that ran long

Tell it how you came out of the game and it offers a lighter next session, with the cuts listed, before you commit to it.

A day from a real block

What "concise" actually looks like.

An in-season varsity midfielder, lifting twice a week around four practices and a Saturday game.

WEEK 4 · DAY 1 — POWER + RESILIENCE

Unilateral Power & Rotation

IN-SEASON · 32 MIN · GYM
A Adductor & Hip PrepCopenhagen holds, banded hip work, ankle mobility 6 MIN
B Rotational Med Ball ThrowBack hip first, stick-side shoulder last. Throw it hard 4 × 5/SIDE
C Front Rack Reverse LungeDrive out, then own the brake on the way back 4 × 5/LEG
D Single-Leg Romanian DeadliftHamstring under length, slow on the way down 3 × 8/LEG
E Half-Kneeling Landmine PressOverhead strength a shooting shoulder tolerates 3 × 8/ARM
F Chest-Supported Row + External RotationPulling volume against a week of shooting 3 × 10
Representative session — your block is generated from your practice schedule, PRs, and equipment, and it adapts when practice runs hot.
Why it fits

Practice is already written. The gym is the part that isn't.

EVAD writes the weight room. It does not write practice. Stickwork, dodges, rides and clears, the scheme your coach installs — that is external. EVAD works around it instead of competing with it.

That is also why the lift is short. In season you have already spent the running, so the block is sized against the practices and games in your calendar and the gym time stays tight. In the off-season, with the field empty and nothing to work around, the same plan builds instead: more volume, heavier, and the running written out.

"I don't touch your coach's practice. I make sure you show up to it stronger." — COACH EVAD

Start

Build your block.

A few minutes of setup. It asks your position — attack, midfield, defense, goalie or faceoff — your level, your practice and game schedule, and your equipment. Every answer is editable before you build, and the account comes last.

GET EVAD ON THE APP STORE →

Another sport in the fall? See every sport EVAD programs →