GPP: Clutch Lax Foundation

Clutch Athletics

Lacrosse

Coach

Dan Prenatt

Clutch General Preparation Program: Build the Foundation to Dominate the Field.

The problem: Players and parents care about shot speed (MPH), first-step off the dodge, 5–10–5 agility, and staying healthy, but most “plans” are random, too heavy, or ignore arm/shoulder care and hip–groin workload ramp-up—the exact issues everyone debates in lax groups. You can’t rip a rocket with a shaky base.

Our solution: A beginner-proof 12-week progression that teaches the lifts, builds rotational power (med-ball throws), improves landing & decel mechanics, and micro-doses arm/shoulder + hip/adductor care so you feel better between practices and games. We personally film every exercise demo video.

This isn’t just a weight-room grind. It’s a strategic, performance-based system that targets the key pillars of elite lacrosse performance:

✅ Explosive Strength & Power – Turn strength into a heavier shot and stronger box-outs ✅ Rotational Speed & Mobility – Shoot on the run with smooth hip/T-spine rotation and stay healthy through every rep ✅ Speed, Agility, & Athleticism – Get quicker off the dodge, change direction cleaner, and win more ground balls ✅ Durability for Shoulders & Hips – Smart cuff/scap work + adductors/Copenhagens keep you on the field, not the sideline

Who it's for:

🥍True beginners or returners (HS/MS, adult rec) who want a safe on-ramp 🥍Players who feel unsure in the gym but want faster dodges, harder shots, and fewer tweaks 🥍Parents/coaches who want one simple base before team/subscription training

What Sets Clutch Prep Apart? We don’t just prepare you for a season. We build your foundation. Your athletic foundation. By the end of this program, you won’t just feel stronger, you’ll feel like a lacrosse athlete, and you’ll feel more confident in the weight room. You’ll be primed to transition into the Clutch Lacrosse Monthly Program, where we elevate your performance, personalize your progression, and guide you toward your destination.

This is your launchpad. The next level begins after this foundation. Clutch Lacrosse Performance Training takes you to the next stage where shot MPH, first-step speed, 5–10–5, and change-of-direction all climb—so you stand out in travel play and step into showcases ready to shine. 💪🥍

🔓 Start Clutch Prep Today 📲 Instant access | 💬 Coach support | 🏁 Ready for what’s next

$57

Get GPP: Clutch Lax Foundation

Confidence in the gym

simple cues, options for home setups

Faster First Step

For dodges and close-outs (10-yd split; 5-10-5 carryover) -> before you know it, they'll know you as a gamechanger.

More Power

Strength is king, but once you harness this trait, we need to apply it to your sport. Let's work together making this your power.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Every video I film provides you with the necessary instructions. Watch it all or skip around, but Coach Dan is always there when you need an assist.

Delivered through TrainHeroic

Sweating over a lifeless list is so 2010s. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell, Racks, Weights, Bands, Med Ball, Bench, Open Space

Sample Week

Week 1 of 12-week program

Monday

GPP: Phase 1 - Week 1 Day 2

Conditioning

Warm-Up 1

SMR (Foam Roll) -TFL 20 secs (per) -Glute 20 secs (per) -Hamstring 20 secs (per) -Lat 20 secs (per) -T-Spine Extension 20 secs AIS -Lying Piriformis Stretch 20 secs (per) -Active Straight Leg Kicks 10x (per) -Prone Blackburn 10x Pillar Prep -Plank 30 secs -Plank to Push-Up 5x -Shoulder Taps 10x (per) -Glute Bridge Reaches 5x (per) Dynamic -Three-Legged Dog 10x (per) -World's Greatest Stretch 5x (per) -Quad Stretch 5x (per) -Runner's Walk 5x (per) -Knee Hug 5x (per) Integrate -A-Hop 10 yards -A-March 3 Strikes 10 yards -A-March 10 yards -A-Skip 10 yards Neuro -Rapid Response 3x

Jump Rope

3 x 25

Broad Jump (NCM)

3 x 3

Prone: Sprint Starts

5 x 10

Plate Goodmorning

3 x 5

DB Seated Military Press

3 x 45

ASLR w/Band

3 x 5

Split Squats (BW)

2 x 45

Banded Lat Pulldown (TK)

2 x 45

Birddog

2 x 45

Alt Bicep Curls

2 x 45

Banded Clam Shells

2 x 45

Crunches

3 x 45

Reverse Crunch

2 x 45

Conditioning

Tempo Runs (Athlete)

Tempo Runs: Your speed will be slightly faster than a jog but less than a sprint...think 75% of max sprint speed. Maintain great posture/technique as you stride each set. Prescription: Perform 8 sets of 60 yard Tempo runs from A to B. Run from A to B at about 75% of max sprint speed. (Rest/Recovery between sets = walking half the distance performed = 30 yards; therefore you will walk 15 yards from B and back to B to begin second set towards A.

Tuesday

GPP: Phase 1 - Week 1 Day 3

Conditioning

Warm-Up 2

SMR (Foam Roller) -TFL 20 secs (per) -Glute 20 secs (per) -Quad 20 secs (per) -Lat 20 secs (per) -T-Spine Ext 20 secs AIS -Bretzel 20 secs (per) -HK Hip Flexor Activation 20 secs (per) -Groin Rockers 10x (per) Pillar Prep -Shin Box w/Glute Bridge 5x (per) -Birddog Hamstring Kicks 10x (per) -Side Plank 20 sec (per) -Hand Release Push-Ups 10x Dynamic -Copenhagen Adductor 15x (per) -World's Greatest Stretch 5x (per) -Knee Tuck to Lateral Lunge 5x (per) -Inverted Hamstring 5x (per) -Shuffles to Lateral Lunge 10yds (per) Integrate -Lateral March 10yds (per) -Lateral March Skips (Rhythmic) 10 yds (per) -Lateral March Skips (Distance) 10 yds (per) Neuro -Rapid Response (pogo) 3x

Wall Drill: ISO Hold

3 x 20

NCM Vertical Jumps

3 x 3

Falling Sprint Start

5 x 1 @ 10

Z-Sit Shoulder Press

3 x 6

Banded Squats (BW)

3 x 45

Wall Angels

3 x 15

Banded SA Lat Pulldown (TK Position)

2 x 45

DB Hip Thrust

2 x 45

3-Way Hip

2 x 5

Banded Tricep Pulldown

2 x 45

ISO Split Squat w/Band Pull-Apart

2 x 45

ISO Dead Hang Pull-Up

2 x 45

Banded Pallof

2 x 45

Conditioning: HPRT Aerobic Training

1 x 25:00 @ 6

Thursday

GPP: Phase 1 - Week 1 Day 5

Conditioning

Warm-Up 2

Jump Rope

3 x 25

Wall Drill: ISO Hold

3 x 20

Half-Kneeling Sprint Start

5 x 1 @ 10

Goblet Squat

3 x 6

TRX Pull-Up (Assisted)

3 x 45

Foam Roller T-Spine Extension

3 x 5

DB Staggered RDL

2 x 45

Standing SA Banded Shoulder Press

2 x 45

Bear Hold w/Shoulder Taps

2 x 45

Banded Bicep Curls

2 x 45

Farmer Carry

2 x 45

Bear Crawls

2 x 45

Y Cuffs

2 x 45

Circuit

Shuttle Run: 50 yards and back x2 trips = 1 set Perform 2 sets Rest 35-45 seconds between sets

Friday

GPP: Phase 1 - Week 1 Day 6

Conditioning

Warm-Up 1

Lateral Hurdle Jumps (NCM)

3 x 3

Depth Drop

3 x 3

Rapid Response Sprint Start

6 x 3 @ 10

Chest Supported Row

3 x 6

Banded Pullthrough

3 x 45

Psoas Holds

3 x 45

DB SA Seated Military Press

2 x 45

Step-Ups: Goblet

2 x 45

T-Spine Rotations

2 x 20

Skullcrushers w/DB

2 x 45

Hand Release Push-Up's

2 x 45

Side Plank

2 x 45

Copenhagen Adductor

2 x 45

Conditioning: HPRT Aerobic Training

1 x 25:00 @ 6

Coach

More from Clutch Athletics

Dan Prenatt

I help lacrosse athletes build first-step quickness, shot power, and in-season durability with simple progressions and real metrics (10-yd split, jumps, med-ball throws). You’ll get beginner cues, equipment swaps, and smart workload ramp-up so you feel better at practice and games.

No ego. No guesswork.

Just a step-by-step plan for a quicker first step, a heavier shot, and happier hips/shoulders. Tap Get—> log your first win this week.

Get GPP: Clutch Lax Foundation

FAQs

I'm new/have some experience, is this right for me?

This is perfect for you. There will be five different phases. If you need to stay in a specific phase longer, do so. If you need to skip a phase because it is too easy, do it. This is a safe way to be introduced to the world of strength training in 12 weeks, and it also accommodates your timeline.

How do I know I'm improving?

There will be testing exercises placed throughout, but also make sure to input your weights and sets to track these variables over time too.

Who is this program for?

This is for lacrosse players who have limited to no experience in the gym. Approximately 13+ years old. The first phase will focus on reinforcing movements, while the last phase will introduce how to lift outside your comfort zone, training you to become more comfortable with the uncomfortable.

What if I don't know how to perform an exercise?

Each workout has a video of me explaining every exercise just like I would if you were in the gym with me. The best part about this set-up is that you can have me explain an exercise on your time! If something does not feel right, you can message in the APP or email.

I have experience and ready for sport specific training!

Clutch. If you're ready and have a foundation in movement/weight training, it's time to start your monthly workouts that mirror your school and travel seasons as closely as possible. Follow this link: https://marketplace.trainheroic.com/workout-plan/program/dan-program-1663121869?attrib=284570-web