FRST Athletics — High School Lacrosse Performance Program

Give your lacrosse player the physical edge that actually translates on the field. The FRST Athletics High School Lacrosse Performance Program is a complete 12-week PDF training guide built for middle and high school lacrosse athletes. This program combines power development in the weight room with field conditioning built around the real demands of the sport — repeat sprints, change-of-direction, rotational strength, and the upper body durability to compete in every contact situation.

What's inside:

• 12 weeks of progressive training split across 3 phases (eccentric loading, pause strength, peak power)

• 2 lift days and 3 field sessions per week

• Weekly loading progressions with exact percentages for every phase

• Power-first lifting structure — trap bar jump shrugs, DB hang power cleans, loaded jumps

• Field sessions covering acceleration, tempo runs, repeat sprints, and change-of-direction

• Weighted chin-ups, push-ups, and inverted rows for upper body strength and stick resilience

• Medicine ball circuits as CNS primers before every speed session

• Full coaching notes at the front of the program

• Exercise and drill glossary — A-skips, A-runs, pogos, pro-agility, L-drill and more

Who it's for: Middle and high school lacrosse athletes ready to get serious about their physical development — and the parents behind them.

Instant digital download. Purchase today and start training immediately.