C2 College Lacrosse Summer Performance Program

For the college lacrosse player who just finished a full season and has a critical window before preseason begins. This is not for the athlete looking to maintain. It is for the athlete who plans to come back in August as a measurably different player.

What is inside the program:

• Ten weeks.
• Three phases.
• Four lifting sessions per week.

Phase 1 rebuilds technique and movement quality after the season. Phase 2 introduces the hang power clean in Week 3 and drives maximal strength through progressive overload. Phase 3 expresses everything as athletic power and includes an optional speed and agility peaking block.

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

The Return to Season framework:

Most college programs send athletes home with a general conditioning protocol. They are intentionally broad. Not built around your specific athlete, their injury history, or the structural weaknesses that accumulated over a full college season. They are a floor, not a ceiling. What we build at C2 is the ceiling.

A complete two week peaking protocol delivers the athlete to preseason fast and fresh. Week 9 reduces volume while holding intensity. Week 10 drops to two sessions with full rest 72 hours before the first preseason session. We also recommend sharing this program with your college strength staff before preseason begins. They will respect the preparation.

Built around what a season creates:

A full college season creates predictable physical asymmetries. Dominant side shoulder imbalance from throwing. Posterior chain fatigue from sprinting. Adductor weakness from lateral movement. This program addresses all of them.

Face pulls and band external rotation every Session B and D. Forty times across 10 weeks. Copenhagen planks every Session A. Thirty times across 10 weeks.

What you get:

The complete 10 week program written out in full. Every exercise with sets, reps, RPE, rest periods, and coaching notes. Hang power clean progression. Return to Season framework. Five optional sessions including stability, mobility, game day activation, grip and throwing arm health, and Phase 3 speed and agility peaking. Equipment list. Nutrition and recovery 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