Built for the serious high school lacrosse player who trains with a club program, competes at showcases, and understands that the physical margins at the highest level of club lacrosse are decided in the summer. This is not for the athlete who wants to get in shape. It is for the athlete who is already in shape and wants to become something different by August. What is inside the program: Twelve weeks. Three phases. Three lifting sessions per week. Phase 1 builds movement quality and foundation. Phase 2 develops maximal strength through progressive overload. Phase 3 expresses everything built in Phase 2 as athletic power and prepares the athlete for fall season. Every Session A opens with the trap bar jump. Every phase. Every week. The most direct transfer movement from the weight room to the field. The tournament week framework: Built around 6 to 8 tournament weekends across the summer. Standard tournament week protocol, consecutive weekend protocol, and an Express Session C that compresses a full session into 30 minutes for the weeks when a full schedule is not possible. Injury prevention architecture: Every movement in this program prevents a specific injury pattern. Single leg RDLs and Nordic hamstring curls for hamstring and ACL protection. Copenhagen planks every Session A for groin strain prevention. Face pulls and band external rotation every Session B for shoulder health. Twenty four sessions of shoulder care across 12 weeks. What you get: The complete 12 week program written out in full. Every exercise with sets, reps, RPE, rest periods, and coaching notes. Tournament week framework. Express Session C for compressed weeks. Optional sessions for stability, mobility, game day activation, and Phase 3 speed and agility. Equipment list. Tournament weekend nutrition guidance. Evolt 360 body composition assessment section. Session tracking sheet. Instant download after purchase. Train anywhere in the country. Assessment before strategy. Every time. . "I have a son who plays competitive lacrosse and another heading to college to play soccer. I know what this life looks like from the sideline. I also run a strength and conditioning facility in Cornelius where I have spent over a decade preparing athletes for the next level. I continually see athletes show up to summer showcases physically unprepared. Not because they did not work hard. Because nobody built them a plan that accounted for playing five games in 95 degree heat on a Saturday after lifting heavy on Tuesday. These programs are what we actually run at C2. Built around the calendar your athlete is living right now." Onward and Upward Mike Ratnofsky Owner, C2
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