🥍 ENDORPHASM 30-Day High School Lacrosse Conditioning Program

ENDORPHASM 30-Day High School Lacrosse Conditioning Program

DON’T JUST PLAY LACROSSE. TRAIN TO BE HARDER TO PLAY AGAINST.

Lacrosse isn’t played at one speed.

You sprint. Stop. Cut. Dodge. Absorb contact. Fight for a ground ball. Accelerate again. Shoot. Recover. Defend. Then do it all over again—when you’re already tired.

The ENDORPHASM 30-Day High School Lacrosse Conditioning Program was built to train exactly that.

This is a progressive 30-day athletic performance program specifically designed for high school lacrosse players who want to become faster, stronger, more explosive, better conditioned and more physically prepared for the demands of the game.

And this isn’t 30 days of random conditioning designed to simply exhaust you.

Every workout has a purpose. Every week builds on the one before it.

WHAT ARE WE TRAINING?

⚡ SPEED + ACCELERATION
Develop a more explosive first step, better acceleration mechanics and the ability to create separation.

🔥 AGILITY + CHANGE OF DIRECTION
Learn to decelerate, plant, cut and re-accelerate efficiently for dodging, defending and reacting to play.

💪 FUNCTIONAL STRENGTH
Build the legs, hips, upper body, grip and trunk strength necessary to sprint, battle through contact, protect your stick and maintain position.

🥍 SHOT POWER
Develop force from the ground through the hips and trunk with rotational power training designed to transfer to a harder, more explosive shot.

🛡️ DEFENSIVE STRENGTH
Train lateral movement, low defensive positioning, crossover recovery, closing speed and the strength to hold your ground.

🥍 GROUND BALLS
Combine acceleration, low-body positioning, scooping, protection and explosive exits—because getting to the ball means nothing if you don't leave with it.

🫁 STAMINA + REPEAT-SPRINT ABILITY
Lacrosse isn't a 5K. You'll train repeated high-intensity efforts, incomplete recovery and shift-style conditioning so you can continue producing when everyone else starts slowing down.

THE PROGRAM GETS HARDER AS YOU GET BETTER.

The first part of the program establishes movement quality, sprint mechanics, strength and conditioning baselines.

Then we progressively increase the demand through more volume, heavier controlled strength work, harder change-of-direction drills, shorter recovery periods, longer sprint efforts and increasingly complex lacrosse-specific combinations.

By the final week, you're putting everything together.

SPRINT. CUT. SCOOP. PROTECT. CARRY. SHOOT. RECOVER. REPEAT.

That’s training for lacrosse.

NO OLYMPIC LIFTS.

You don't need cleans and snatches to become a powerful lacrosse player.

This program develops strength and explosiveness through squats, hinges, lunges, split squats, step-ups, presses, rows, carries, push-ups, trunk training, sprinting, medicine-ball work and controlled power development.

THIS IS ALSO AN EDUCATION IN HOW TO TRAIN.

I don't just tell athletes what to do.

I explain WHY we're doing it.

The program includes a complete movement-pattern library explaining how to perform the major movements correctly and how each one translates to lacrosse performance.

You'll also learn training terminology including sets, reps, supersets, trisets, circuits, AMRAPs, EMOMs, RPE, tempo, flying sprints, change of direction, repeat sprints and recovery.

MEASURE IT. DON'T GUESS.

Day 1 establishes your baseline.

Day 30 gives you the opportunity to prove what changed.

You'll test and track performance including:

10-Yard Sprint • 20-Yard Sprint • 5-10-5 Pro Agility • Ground-Ball Shuttle • Push-Ups • Goblet Squat Strength • Farmer Carry • 300-Yard Shuttle

Then compare Day 1 vs. Day 30.

Because feeling fitter is great.

Being able to prove you're faster, stronger and better conditioned is even better.

ACCOUNTABILITY IS BUILT INTO THE PROGRAM.

This isn't an eBook you download, look at once and forget about.

Every training day includes space to track:

✓ Workout completion
✓ RPE
✓ Loads and sprint times
✓ Sleep
✓ Energy before + after training
✓ Soreness
✓ Hydration
✓ Pre-workout fueling
✓ Post-workout fueling
✓ Your biggest win
✓ What still needs work

There's also a complete 30-Day Accountability Calendar to keep athletes engaged from the first workout through the final retest.

WHAT YOU GET

41-page digital performance eBook
30 progressively harder training days
Speed + acceleration training
Agility + change-of-direction work
Strength programming
Shot-power development
Defensive footwork + strength
Ground-ball conditioning
Repeat-sprint + game-stamina training
Recovery + mobility sessions
Movement-pattern library
Training terminology guide
Equipment guide
Day 1 baseline testing
Day 30 performance retest
30-Day Accountability Calendar
Daily performance + recovery tracking
Coach's Notes throughout the program

EQUIPMENT

The program was designed to work with a high school field and a basic weight room.

You'll use cones/field markers, lacrosse stick + balls, dumbbells, resistance bands, a stable box or bench and a timer.

A medicine ball and goal are recommended for the complete shot-power work. Kettlebells and a sled are optional and substitutions are provided where appropriate.

BUILT BY ERICA PORTER | ENDORPHASM

I've spent 30 years training athletes, and one thing hasn't changed:

Making an athlete tired is easy. Making an athlete better takes programming.

This program is about building athletes who move well, produce force, understand their training and can still perform when the game gets uncomfortable.

Quality first.
Progression second.
Then we learn to execute under fatigue.

30 DAYS. ONE BETTER LACROSSE PLAYER.

You don't need to wait for preseason to start getting ready.

You don't need another random collection of drills.

And you definitely don't need to spend an hour jogging around a field pretending that's lacrosse conditioning.

You need a plan.

BUILD THE ATHLETE.
BUILD THE PLAYER.
TRAIN FOR THE FOURTH QUARTER.

🥍 ENDORPHASM 30-Day High School Lacrosse Conditioning Program

INSTANT DIGITAL DOWNLOAD — START TODAY.

Digital product. No physical product will be shipped. Training information is educational and should be appropriately modified for the athlete's age, training experience, injury history, current practice/game schedule and coaching requirements.