C2 Middle School Lacrosse Summer Performance Program

Built for middle school lacrosse athletes competing at a high level through the summer. Two tracks are built into one program so the right athlete trains at the right level from day one.

Foundation Track for grades 6 and 7.

For athletes new to structured strength training or with a year or less of experience. Movement quality and physical literacy are the priority. Trap bar, dumbbells, and bodyweight only.

Development Track for grade 8.

For athletes with at least one year of structured training. Closer to high school structure with a clear path forward. Trap bar at meaningful loads. Nordic hamstring curl introduced in Phase 3 as a deliberate progression toward the high school program.

What is inside the program:

Twelve weeks. Three phases. Three sessions per week. Both tracks written in full across every phase.

Phase 1 builds movement quality and foundation. Phase 2 develops strength through progressive overload on both tracks. Phase 3 expresses power and prepares the athlete for fall season.

Every Session A opens with the trap bar jump. Both tracks. Every phase. Every week.

The tournament week framework:

Built for families on the summer travel circuit including showcases up north. Standard tournament week protocol with an Express Session C that compresses a full session into 25 to 30 minutes. A note for parents is included explaining why rest is built into the structure on purpose.

Injury prevention for growing athletes:

The most common injuries in youth lacrosse are not contact injuries. They are overuse injuries that develop when young athletes train beyond what their still developing bodies can absorb. Single leg RDLs for hamstring protection. Copenhagen planks every Session A for groin strain prevention. Lateral band work and split squats for knee tracking. The RPE ceiling of 8 and the trap bar and dumbbell focus are deliberate decisions to protect athletes through rapid physical growth.

What you get:

The complete 12 week program written out in full for both tracks across all three phases. Every exercise with sets, reps, RPE, coaching notes, and clear track distinctions. Express Session C for tournament weeks. Phase 3 speed and agility block. Note for parents section. Equipment list. 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