Written from 10 named sources In-Season Strength & Power Program 13-Year-Old Lacrosse Attackman Minimum Effective Dose In-Season Training Guide This program is built around one idea: the weight room serves the lacrosse field — it never competes with it. Because your athlete already practices or plays six days per week, gym sessions follow a "Minimum Effective Dose" philosophy [5][11], performing just enough work to trigger a power benefit without generating the soreness or nervous system fatigue that would bleed into game-day performance [10]. The week uses only three gym sessions — Monday, Wednesday, and Friday. A Saturday gym session has been deliberately removed; for an athlete already carrying this practice load, that extra day adds stress without meaningful benefit [5][11]. The biggest lower-body session falls on Friday specifically because it gives the athlete a full 96-hour window to recover before Tuesday's game [8][11]. Monday and Wednesday focus on the upper body and rotational core because those sessions challenge the body without heavily loading the legs directly before or after the Tuesday/Thursday game days [5]. Every session opens with cable and functional trainer movements, and this order matters. Cable exercises are placed first because they require the most coordination and directly mirror the multi-planar demands of lacrosse — rotating into a shot, bracing against a check, reaching explosively for a loose ball [4]. After those, the athlete moves to selectorized machines using Compensatory Acceleration Training (CAT) [2][6][15]. The rule is simple: "push fast, lower slow." On every machine CAT rep, the athlete drives the weight as explosively as possible on the push or pull phase, then returns it under full control — typically over 3 seconds [2][15]. It is the intent to move the weight as fast as possible that develops power, even if the machine's resistance limits the physical speed [2][6]. Two important safety modifications are built in: overhead pressing has been removed entirely to protect the rotator cuff and labrum, which already take continuous stress from shooting and passing; and explosive open-chain leg extensions have been replaced with controlled hamstring curls and closed-chain Leg Press work, protecting the ACL and patellar tendon [4][7]. During the season, watch closely for overtraining signals: persistent soreness that doesn't clear within 48 hours, a heavy or sluggish feeling at practice, loss of enthusiasm for the sport, irritability, trouble sleeping, or declining school performance [4][10]. If the athlete shows up to Monday or Wednesday practice flat or heavy-legged, the response is immediate — cut the next gym session to one set per exercise, or skip it entirely until energy rebounds [5][11]. The goal is for the athlete to feel faster and more explosive on the field as the season progresses, not just to survive the gym [10]. Eight to ten hours of sleep, proper nutrition, and consistent hydration are non-negotiable foundations for this kind of high-frequency schedule [3][4]. Key Design Principles Principle Rationale Shoulder Protection Overhead pressing excluded. Lacrosse players accumulate massive rotator cuff stress from shooting and passing; horizontal and incline pressing is used instead. Knee / ACL Protection Explosive open-chain leg extensions removed. Quad and lower-body power is developed safely through the closed-chain Leg Press [4][7]. Pre-Game Freshness Monday is a 20-minute micro-dose "activation" — enough to prime the CNS, not enough to create fatigue before Tuesday's game [5][11]. Grip Strength Dedicated grip finisher added to Friday. Grip endurance is vital for an Attackman to retain possession through stick checks and generate snap on shots. NSCA Youth Safety No maximal-effort or failure-rep sets; machine and cable paths protect growth plates; gradual, incremental load progression only [3][4][7]. Weekly Schedule at a Glance Mon Practice + Pre-Game Primer ███░░ 3/5 — Moderate CNS Load Tue GAME DAY █████ 5/5 — Very High CNS Load Wed Practice + Upper & Rotational ███░░ 3/5 — Moderate CNS Load Thu GAME DAY █████ 5/5 — Very High CNS Load Fri Practice + Full Body Power ████░ 4/5 — High CNS Load Sat Practice Only (No Gym) ██░░░ 2/5 — Low CNS Load Sun FULL REST ░░░░░ 0/5 — Recovery Day Primary Demand Gym Intensity (1–5) CNS Load Monday Practice + Pre-Game Primer Gym — Low 3/5 Moderate Tuesday GAME DAY No gym 5/5 Very High Wednesday Practice + Upper & Rotational Gym — Medium 3/5 Moderate Thursday GAME DAY No gym 5/5 Very High Friday Practice + Full Body Power Gym — Heavy 4/5 High Saturday Practice only No gym 2/5 Low Sunday FULL REST Recovery 0/5 None Why this distribution works: Tuesday and Thursday are the "peaks" — 100% of energy reserves go to the game. Friday is the most taxing gym day, but the athlete then has Saturday, Sunday, and Monday to recover before the next game [8][11]. Monday and Wednesday involve smaller total muscle mass (upper body) so CNS recovery is faster, keeping the athlete fresh for mid-week games [5]. The Workout Plan Warm-up for every gym day: 5 minutes of dynamic mobility — leg swings, arm circles, torso twists, walking lunges. Optional: 3-minute easy treadmill walk to raise core temperature [4]. Universal rule: No sets to failure. Stop with 1–2 reps in reserve. Every CAT rep should look and feel fast and crisp on the push or pull phase — never slow, shaky, or forced [2][4][15]. Monday — Pre-Game Primer (Micro-Dose) Focus: CNS activation, core stability, and shoulder health. Goal: The athlete should break a light sweat and leave the gym feeling bouncy and fresh in under 20 minutes [5][11]. Exercise Equipment Sets × Reps Tempo Lacrosse Application Pallof Press Functional Trainer 2 × 8 / side 2s hold at full extension Teaches the core to resist rotational forces during stick checks; connects upper and lower body into one unit. Cable Face Pulls Functional Trainer 2 × 12 Smooth / controlled Maintains posterior shoulder health; counteracts the forward-leaning posture of cradling and aggressive passing mechanics. Cable Standing Chest Press Functional Trainer 2 × 6 / side Fast push / 2s return Primes the "push-away" action used to create space at the X — activated, not exhausted. Estimated session time: 15–20 minutes Wednesday — Upper & Rotational Power Focus: Torso rotation, horizontal pushing and pulling, and shot speed. Goal: Maintain upper-body power and rotational torque for shooting without loading the legs before Thursday's game. Shot velocity is driven by the rotational kinetic chain — hips into core into shoulder into wrist [4]. Exercise Equipment Sets × Reps Tempo Lacrosse Application Cable Rotational Pull (Hip to High) Functional Trainer 2 × 8 / side Explode / 2s return Mirrors the full kinetic chain of a sidearm or underhand shot: hip drive → torso rotation → shoulder extension → wrist snap. Machine Chest Press (CAT) Fixed Machine 2 × 5 Max acceleration up / 3s down Develops explosive horizontal push power for passing, fending off defenders, and stick-on-body clearances [2][15]. Machine Seated Row (CAT) Fixed Machine 2 × 5 Max acceleration back / 3s down Builds upper-back pulling force for shot follow-through, ball protection, and absorbing contact from behind [2][15]. Cable Woodchop (High to Low) Functional Trainer 2 × 8 / side Fast chop / 2s return Builds the rotational "crunch" necessary for overhand and top-corner shot release angles. (If a med ball and safe wall are available, substitute Medicine Ball Rotational Slams 3×6/side for superior explosive power transfer.) Estimated session time: 30–35 minutes Friday — Full Body Power, Leg Drive & Grip Focus: First-step explosiveness, sprint mechanics support, hamstring prehab, and grip endurance. Goal: This is the heaviest session of the week. Placing it on Friday gives 96 hours of leg recovery before Tuesday's game [8][11]. Exercise Equipment Sets × Reps Tempo Lacrosse Application Leg Press (CAT) Fixed Machine 3 × 5 Max acceleration up / 3s down Builds raw lower-body drive for first-step acceleration off the dodge, powering through traffic, and cutting away from defenders [2][15]. Cable Pull-Throughs Functional Trainer 3 × 8 Fast snap / 2s return Trains explosive glute and hamstring hip extension — directly mirrors the push-off mechanics of top-end sprinting and ground-ball acceleration. Cable Incline Press Functional Trainer 3 × 8 Fast push / 2s return A safer alternative to overhead pressing; replicates the angled upward force of a cross-check or elevated passing motion. Seated Leg Curl (Controlled — No CAT) Fixed Machine 2 × 10 Slow and fully controlled Prehab movement to strengthen the hamstrings and protect knee integrity during high-speed cutting and turf play [4]. Dumbbell or Plate Grip Hold Heavy Dumbbells or Weight Plates 2 × Max Hold Time Static hold Builds grip endurance for ball retention through late-game stick checks, extended possession sequences, and maximum snap-force on shots. Estimated session time: 40–45 minutes Auto-Regulation & Progression Rules Youth athletes experience large swings in recovery capacity due to growth spurts, school demands, and sleep quality [3][4]. The following system allows the athlete or coach to adjust on the fly every session: ┌─────────────────────────────────────────────────┐ │ START GYM SESSION │ └────────────────────┬────────────────────────────┘ │ ▼ How does the athlete feel? │ ┌────────────┴────────────┐ ▼ ▼ Sluggish / Heavy Fresh / Normal │ │ ▼ ▼ Cut to 1 set per Proceed with standard exercise. End early volume and load. if needed. │ ▼ Rep speed on CAT sets? │ ┌──────────────┴──────────────┐ ▼ ▼ Slow / Grinding Fast / Explosive │ │ ▼ ▼ Reduce weight Complete all sets. immediately. │ ▼ Fast & clean for 2 full weeks? │ ┌──────────────┴──────────┐ ▼ ▼ YES: Add 1 pin NO: Hold current on stack (or weight and focus smallest DB on speed quality. increment). Execution Guidelines Summary Rule What to Do The Speed Rule If the concentric phase of any CAT set is slow, grindy, or the weight stack clangs uncontrollably, the load is too heavy or the athlete is fatigued — reduce it immediately [6][15]. The Heavy Legs Rule If the athlete looks or feels sluggish at Monday or Wednesday practice, cut the next gym session to 1 set per exercise until energy rebounds [5][11]. Progression Rule If all reps are fast and clean for two consecutive weeks, increase by the smallest available increment — typically one pin on a selectorized machine stack [4]. Rest Periods 90–120 seconds between CAT sets (Leg Press, Chest Press, Rows) to allow full CNS recovery and ensure the next set is just as explosive as the first [7]. Never Train to Failure Every set ends with 1–2 reps clearly still in reserve. No exceptions during the in-season [4][7]. Sources [2] Compensatory Acceleration Training (CAT) for More Power – ISSA — https://www.issaonline.com/blog/post/compensatory-acceleration-training-cat-for-more-power [3] Youth Performance and Fitness — Strength and Conditioning Information for Parents – NSCA — https://www.nsca.com/education/articles/ptq/youth-performance-and-fitnessstrength-and-conditioning-information-for-parents/ [4] Youth Resistance Training: Updated Position Statement Paper – NSCA — https://www.nsca.com/globalassets/about/position-statements/position_stand_youth_resistance_training---2009.pdf [5] Micro-Dosing for In-Season Strength Training – Iron and Inference — https://ironandinference.wordpress.com/2017/02/11/micro-dosing-for-in-season-strength-training/ [6] Compensatory Acceleration Training aka CAT – Power Athlete — https://powerathletehq.com/compensatory-acceleration-training-aka-cat/ [7] Youth Resistance Training Infographic – NSCA — https://www.nsca.com/education/articles/infographics/youth-resistance-training/ [8] In-Season Strength Training Optimization – XL Athlete — https://www.xlathlete.com/blog/in-season-strength-training-optimization/ [10] In-Season Speed and Strength Training For Youth Athletes – Erica Suter — https://ericasuter.com/in-season-speed-and-strength-training-for-youth-athletes/ [11] How to Use Micro-Dosing Effectively In-Season – Sportsmith — https://www.sportsmith.co/articles/how-to-use-micro-dosing-effectively-in-season/ [15] Compensatory Acceleration Training Guide – GymAware — https://gymaware.com/compensatory-acceleration-training-guide/