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Read your planTraining plan
Jordan Blake
Lacrosse · High school
Grounded in strength & conditioning scienceWhere you are now
High school lacrosse athlete
What this block builds
A strength & power base
The off-season builds max strength and explosive power on a general-prep base — the foundation the season converts into on-field speed and repeatability. Your athletic markers — strength, power, speed — rise together over the block; that's what team-sport progress looks like.
Your sport
Lacrosse
all positions
Key qualities
acceleration
dodging agility, rotational power
Block
12 wks
Your training foundation
Team-sport athletic development is built from these qualities — universal across sports, weighted to what yours rewards most (highlighted).
Olympic-lift variants, med-ball throws, and jumps — turning strength into fast, explosive output.
Acceleration, max-velocity sprint mechanics, and change-of-direction / reactive agility.
Energy-system work matched to the sport's work-to-rest demands (repeat-sprint vs sustained).
Heavy compound lifts (squat, hinge, press, pull) at 80–90%+ 1RM. The force base everything else expresses.
Jumps, bounds, and landings — periodized low-to-high intensity for elastic power and joint resilience.
Movement prep, joint mobility, and injury-prevention work — the durability that keeps the block going.
Your season
How the block builds from a general base to sport-specific power, then holds it.
- General Prep (GPP)Weeks 1–5
Hypertrophy + general strength, movement quality, and a conditioning base. Higher volume, moderate intensity.
- Special Prep (SPP)Weeks 6–10
Max strength converts to power; speed, agility, and sport-specific conditioning sharpen. Volume eases as intensity climbs.
- Pre-competitionWeeks 11–12
Peak power and sport-specific work, tapering into the season. Arrive fast, strong, and fresh.
A week in the block
- MonKey
Lower strength + power
Squat/hinge heavy, then a power lift (clean or jump squat) and short plyometrics. Movement prep to open.
- TueKey
Speed & agility
Acceleration, max-velocity runs, and change-of-direction drills — acceleration focus.
- Wed
Mobility + recovery
Movement quality, prehab, and light conditioning. Low intensity so the hard days absorb.
- ThuKey
Upper strength + power
Press/pull strength + upper-body power (med-ball throws). Prehab for the sport's at-risk joints.
- Fri
Conditioning
Energy-system work matched to your sport: repeat-sprint over a running-heavy field game.
- Sat
Skill / competition
Optional: sport practice, a scrimmage, or a lighter full-body power session in a heavy week.
- Sun
Rest
Full recovery. Strength and power adapt between sessions, not during them.
The science your plan is built on4 principles
- Off-season training runs a preparatory progression — general prep (hypertrophy + base) into special prep (max strength then power) into in-season maintenance — with progressive overload and built-in recovery (NSCA, Periodization and Programming for Team Sports).
- The strength and power foundation is largely universal across team sports; the sport and position shift the emphasis and exercise selection, not the underlying qualities (NSCA position statements).
- Conditioning is matched to the sport's work-to-rest demands — repeat-sprint sports train repeat-sprint capacity, interval sports train their shift/point pattern — rather than generic distance running.
- A properly designed and supervised resistance-training program is safe and effective for adolescents, building strength, power, and bone density — provided it's technique-first, age-appropriate, and progressed gradually under supervision (NSCA Youth Resistance Training position statement, 2009).
The science your plan is built on
- Off-season training runs a preparatory progression — general prep (hypertrophy + base) into special prep (max strength then power) into in-season maintenance — with progressive overload and built-in recovery (NSCA, Periodization and Programming for Team Sports).
- The strength and power foundation is largely universal across team sports; the sport and position shift the emphasis and exercise selection, not the underlying qualities (NSCA position statements).
- Conditioning is matched to the sport's work-to-rest demands — repeat-sprint sports train repeat-sprint capacity, interval sports train their shift/point pattern — rather than generic distance running.
- A properly designed and supervised resistance-training program is safe and effective for adolescents, building strength, power, and bone density — provided it's technique-first, age-appropriate, and progressed gradually under supervision (NSCA Youth Resistance Training position statement, 2009).