TB9 Elite Training Program

Energy System Block + Strength Block + Triphasic Block + Power Block


Cost: $100

Duration: 16 Weeks

Van Dyke Strength has paired with TB9 Faceoff training to provide training to elite lacrosse athletes looking prepare for the sport at the collegiate level. This program is designed for those with a high level of experience in the weight room and are equipped to handle training at the highest level. The elite training program is sixteen weeks in length

These sixteen weeks are broken into multiple training phases, with each component of physical performance in the faceoff circle being carefully considered and trained. At the completion of these sixteen weeks, each athlete will be prepared to repeatedly dominate due to their enhanced strength, speed, and conditioning.  It begins with the Energy System Development Block to increase an athlete’s ability to produce high-intensity efforts continuously. The High-Quality Strength Training Block is then utilized to increase foundational levels of strength. Finally, the Triphasic Peaking Training Program is implemented to train every athlete to transfer their foundational strength into the most usable form on the competition field, SPEED.

Every program is hyperlinked and includes instructions to guarantee simple and efficient completion. This long-term developmental program is based on the same principles implemented with elite professional and collegiate level athletes and leads to optimal performance on the field.

As there are prescribed training loads for exercises are multiple options in this training model. These options and the numbers that correlate with a back squat and bench press one rep max are provided below. Please select the option that best fits your current training level.

Elite Intro Back Squat: 135 Bench Press: 105
Elite Intro-Moderate Back Squat: 225 Bench Press: 185
Elite Moderate Back Squat: 225 Bench Press: 185
Elite Moderate-Heavy Back Squat: 275 Bench Press: 205
Elite Heavy Back Squat: 315 Bench Press: 225
Elite Heavy-2 Back Squat: 365 Bench Press: 265

Van Dyke Strength and TB9 Training repeatedly suggest focusing on sound, quality movement skills over the increase of loading.

*Please purchase your desired program on a computer as the PDF generated will only be available from that device. From there downloading and printing options will be available.

Please email: mvd.tb9strength@gmail.com with any questions.