C2 Middle School Lacrosse Summer Performance Program

Built for middle school lacrosse athletes competing at a high level through the summer. Two tracks in 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. Trap bar, dumbbells, and bodyweight only. Emphasis on movement quality and physical literacy. Learning to hinge, squat, push, pull, and brace correctly.

Development Track for grade 8

For 8th grade athletes with at least one year of structured training. Closer to high school structure. Trap bar at meaningful loads. Nordic hamstring curl introduced in Phase 3 as a deliberate progression toward the high school program.

What this program does not include and why

No barbell back squat or front squat. Axial loading during rapid growth carries real risk. The barbell squat is introduced in the high school program.

No Olympic lifting. Triple extension qualities are developed through trap bar jumps and box jumps instead.

No max effort testing. RPE ceiling stays at 8 throughout. The goal is movement literacy and physical confidence, not testing limits.

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 section written specifically for parents explains why rest is built into the structure on purpose and why a rested healthy athlete performs better than an overtrained one every time.

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 and compete beyond what their still developing bodies can absorb. Every movement in this program builds structural resilience at a level appropriate for the middle school athlete.

Single leg RDLs for hamstring protection. Copenhagen planks for groin strain prevention. Lateral band work and split squats for knee tracking. Single leg balance progressions for ankle stability. The RPE ceiling, trap bar focus, and dumbbell loading are all deliberate decisions to protect athletes through rapid growth.

What you get:

The complete 12 week program written out in full. Both tracks across all three phases and all three sessions per week. 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.

We are not just building lacrosse athletes. We are building athletes who will still be playing and performing at 18, at 22, and beyond.

Assessment before strategy. Every time