In-Season Lacrosse 2026
Joe Aratari
Need a program to follow this spring? Look no further! Follow the program I have my elite lacrosse players follow during the in-season period!
My in-season lacrosse program is the perfect template to follow this spring while you are busy with spring lacrosse.
Each week, we will progress from the end of February through the start of June. It's ok if you did not start the program from the beginning as you can adjust the weight and exercises as needed.
Each week will consist of daily warm ups, 2-3 strength workouts, speed/agility work, pre-game routines and recovery days.
Each week I will program the whole week's worth of workouts ahead of time so you can train on you own schedule.
Feel like you need more? Feel free to add some accessories as needed but keep in mind, the goal of in-season is NOT to do more but to do the right things.
The best part? It's only $15/month! Cancel at anytime!
A
Body Weight
B
Body Weight Warmup A
1 x 2:00
C1
Snap Down/ Box Jump/ Depth Landing
2 x 3
C2
Overhead Rotational Slam
2 x 3
D
Depth Jump For Height
2 x 5
E1
Farmer Split Squat
3 x 5
E2
1-Arm DB Row
3 x 8
F1
Barbell Bench Press
3 x 5
F2
Suitcase Carry
3 x 20
G
90-90 Breathing
1 x 10
A
Body Weight Warmup B
1 x 5:00
B
Mobility + Dynamic Warm Up Routine
1 x 10:00
C
Push up position sprint starts
1 x 6 @ 10
D
20 Yard Sprint-ALL OUT SPRINT
1 x 3
E
90-90 Breathing
1 x 10
A
Body Weight
B
Body Weight Warmup B
1 x 2:00
C1
MB Sprint Start Chest Pass
2 x 3
C2
Seated Start Broad Jump
2 x 3
D1
Deadlift
3 x 5
D2
Kneeling Alternating KB Press
3 x 8
E1
TRX Row
3 x 8
E2
Goblet Lateral Lunge
3 x 5
F1
Weighted Side Plank Raises
3 x 10
F2
Hip internal Rot. Lifts
3 x 5
G
90-90 Breathing
1 x 10
A
90-90 Breathing
1 x 10
B1
Next Level Warm Up
1 x 10:00
B2
Change of Direction Specific Dynamic Warmup
1 x 2:00
B3
20 Yard Sprint-ALL OUT SPRINT
1 x 1 @ 20
C1
90-90 Breathing
1 x 2:00
C2
Foam Roll
1 x 5:00
C3
Aerobic Flush (BPM under 140)
1 x 15:00
C4
RFE Hip Flexor Stretch
1 x 30
C5
Elevated 90/90 Hip Mobility
1 x 30
C6
1 Leg Downward Dog
1 x 30
C7
Seated Straight Leg Groin Stretch
1 x 30
A
Flow Movement Prep
1 x 10:00
B
Steady State Recovery
1 x 30:00
C
90-90 Breathing
1 x 2:00
D1
Foam Roll Calves
1 x 6
D2
Foam Roll Quads
1 x 6
D3
Foam Roll Adductors
1 x 6
D4
Foam Roll Glute / Ankle Over Knee
1 x 60
D5
Foam Roll Back
1 x 5
D6
Foam Roll Lats / Under Armpit
1 x 6
E1
Neck CARs
1 x 5
E2
Shoulder CARs
1 x 5
E3
Quadruped Hip CARs
1 x 5
E4
Knee CARs
1 x 5
F1
90-90 Breathing
1 x 10
F2
Dead Hang
1 x 30
F3
RFE Hip Flexor Stretch
1 x 30
F4
Elevated 90/90 Hip Mobility
1 x 30
F5
1 Leg Downward Dog
1 x 30
F6
Seated Straight Leg Groin Stretch
1 x 30
Joe Aratari
Strength coach for over 10 years to MS, HS, College and Professional Athletes. Currently work in the National Lacrosse League
Going 1-2+ weeks without training will leave you weaker and slower before summer lacrosse. Train with me and make gains this spring!
Get In-Season Lacrosse 2026
Madison Taylor
D1 Athlete
Verified Athlete"THE PROGRAM JOE ARATARI CREATED HAS HELPED ME GET READY TO COMPETE AGAINST THE TOP LACROSSE PLAYERS IN THE WORLD. MY STRENGTH, SPEED, AND CONDITIONING HAVE IMPROVED. THE PROGRAM WAS USER FRIENDLY THAT INCLUDED VIDEOS, AND TEXTS TO HELP ME IMPROVE THROUGHOUT THE TRAINING SESSIONS."
Peyton Rothuss
D1 Commit
Verified Athlete"This is my 5th year working with Joe Aratari and I have gotten faster and stronger since starting. He has helped me improve my lacrosse game so much!"
When you join a team you’re getting more than programming, you’re joining an online community.
In-Season Lacrosse 2026
In-Season Lacrosse 2026
In-Season Lacrosse 2026
