Elite Recruit HS Lacrosse: Training by JC in TrainHeroic

Elite Recruit HS Lacrosse

FAST Performance

Lacrosse
Coach
JC

This program is for the Elite High School Lacrosse Player who is in the recruiting process to play the College Level. The athlete should have a good understanding of lifting technique, sprint/lateral movement skills, agility and conditioning modalities. This is an advanced program for those players looking for an edge over their competition!

Features
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Access to your coaches
Q and A always available through the app!
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Programming 4 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for elite athletes.
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Focused Workload
Designed to push you to your very best!
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Videos with descriptions.
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The "Separator Program"
This is the best remote programming you can buy!
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Delivered through TrainHeroic
The app allows you to follow video instruction and communicate with JC with questions and feedback.
Equipment
Required
Standard Gym Equipment
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Sample Week
Week 1 of 12-week program
Sunday
LB Pull/UB Push Day 1

A1

Jump Rope

1 x 8:00

A2

Spiderman Plank

2 x 10

A3

Hands-Free Side Plank

2 x 10

A4

Movement Prep Detail

1 x 5

B1

Fast Feet/Slow Arms

2 x 10

B2

2-Step Lateral Shuffle

2 x 15

B3

Lateral Power Skip

2 x 20

B4

Single Leg Depth Jump

3 x 12

C1

Single Leg RDL

4 x 10

C2

Hamstring Tantrums

4 x 0:20

C3

Frankenstein Sled Drag

4 x 10

D1

Alternating Bench Press

4 x 12

D2

Alternating Cable Chest Fly

4 x 8

D3

Close Grip Push-Up

4 x 8

E1

Janda Sit Ups

4 x 10

E2

Glute Med Side Plank

4 x 10

E3

1/2 lunging cable lift

4 x 12

E4

Lying Leg Lift bicep Curls

4 x 20

Monday
LB Push/UB Pull Day 1

A1

Bike Warm Up

1 x 5:00

A2

Adductor Plank

2 x 10

A3

Plank Walk outs

2 x 10

A4

Movement Prep Detail

1 x 5

B1

Ankle Bounces

2 x 30

B2

Straight Leg Skips

2 x 15

B3

DL Quick Box Jump

2 x 0:20

C1

Bulgarian Split Squat

4 x 10

C2

45* Lunge

3 x 8

C3

Single Leg Press

4 x 10

D1

1-Arm DB Row

4 x 10

D2

Band Assisted Pull-Ups

4 x 8

D3

Cable Push / Pull

4 x 12

D4

EZ Bar Lying Tricep Extension

4 x 12

E1

SB Back Extension with Rotation

4 x 10

E2

Walking Pallof Holds

4 x 10

E3

Plank Pull Through

4 x 12

E4

V-Ups

4 x 10

Wednesday
LB Pull/UB Push Day 2

A1

Jump Rope

A2

Plank Body Saws

1 x 12

A3

Side Plank w/Abduction

1 x 12

A4

Movement Prep Detail

1 x 5

B1

Mini band monster walks

2 x 10

B2

Skater Hops

2 x 12

B3

Lateral B-Skip

2 x 20

C1

Trap Bar Deadlift

4 x 10

C2

SB Hammy Curl

4 x 8

C3

Barbell Hip Thrust

4 x 10

D1

1/2 Supported DB Bench

4 x 12

D2

1/2 kneeling cable chop

4 x 12

D3

Side Plank w/Cable Press

4 x 12

E

Reverse incline bicep curls

4 x 12

F1

Reverse Hyper on an incline bench

4 x 12

F2

TRX Atomic Push-Up

4 x 12

F3

Olympic Bar Rollouts

4 x 10

Thursday
LB Push/UB Pull Day 2

A1

Bike Warm Up

1 x 5:00

A2

Plank Jacks

2 x 16

A3

Plank Toe Touch

2 x 12

A4

Movement Prep Detail

1 x 5

B

Banded running in place

3 x 0:20

C1

Sprint Wall Drill

3 x 0:20

C2

Box Sprint

3 x 0:20

C3

Single Leg Depth Jump

2 x 12

D1

Front Squat

4 x 10

D2

TRX Suspended Lunge

4 x 10

D3

Lateral 1-leg box blast

3 x 10

E1

Cable Skier Pull-Downs

4 x 12

E2

DB Pullover

4 x 10

E3

Supine DB Tricep Press

4 x 12

F1

TRX Oblique Crunches

4 x 12

F2

Prone Banded Supermans

4 x 12

F3

Side Plank w/Knee Drive

4 x 12

F4

Pallof Press with Rotation

4 x 12

Coach
coach-avatar JC

CSCS*D RSCC*D XPS Certified Performance Coach JC has 30+ years in the Sport Performance Industry. His clients have achieved the highest levels of performance in HS, NCAA and International Success through his programming.

Elite Recruit HS Lacrosse