WHAT
YOU
GET
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14-week progressive strength & speed program
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Full mobility + Proper warm-up and prep work
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Conditioning drills for on-field endurance
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Expert-created for world class lacrosse players
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Daily structured workouts
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Progress tracking
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Direct access to Joe
BUILT FOR LACROSSE
Program Structure
14-Week Lacrosse Strength & Conditioning Program
Prep Phase: Foundation (Weeks 1-2)
Build Base strength, prep joints, improve movements.
Phase 1: Strength + Size (Weeks 3-6)
Get stronger, jump higher, sprint faster, hit harder.
Phase 2: Power + Acceleration (Week 7-10)
Strength + speed = power, game speed, endurance
Phase 3: Game Ready (Week 11-14)
Max output, peak for tryouts and season start
WHAT ATHLETES & COACHES SAY
KYLE
The program was perfectly adapted to my lacrosse training which translated perfectly to the field. Getting stronger in specific movements that were weaker for me, and made me a more well rounded player on the field. I love that it includes more than just lifting and got me way faster.
DAWSON
Training with Joe got me more ready than I've ever been for a new season. I dramatically increase my strength and speed in the off season and went from third string to a starter. I couldn't be happier with my results and will be back next off season for more.
ALEX
I needed to get in shape quickly for the upcoming season, I didn't want to show up needing to catch up with my fitness. I did the Built for Lacrosse program leading into summer camp. I felt super prepared for that first practice and was ready to start the season in shape.
WHO IT'S FOR
FAQ
1 / What equipment do I need?
You'll need basic gym equipment: dumbbells or kettlebells, a bench or box, squat rack and barbell, trap bar, resistance bands or cables, space to sprint and jump, or perform change-of-direction drills. A turf field or open space is ideal for speed work, but modifications are included if needed and substitutions are easily available in the program.
2 / Can I do this in-season?
Yes - we should keep lifting even in-season. There's an option to adjust the workload if you're in-season. The focus shifts toward maintenance and performance, not crushing volume. You'll stay sharp without burning out.
3 / What if I'm younger or older than the target range?
The program is built for athletes aged 13-25, but if you're outside that range and motivated to train, it can still work for you. Just scale intensity based on your current level and goals.
4 / What if I don't see results?
If you follow the plan with consistency and effort and still don't see progress, I'll personally help troubleshoot. Plus there's a 14-day money-back guarantee - so there's no risk in trying.
5 / How is the program delivered?
You'll get instant access via the Trainerize platform, a free app that delivers your entire program - workouts, sets, videos, and progression tracking - right to your phone. You can track your progress, log results, and stay on course from anywhere
6 / How long are the workouts?
Most workouts are 45-60 minutes, including warm-up and mobility. Speed and conditioning sessions may be shorter and can be done on separate days or combined depending on your schedule
7 / Do I need to be in top shape to start?
No - this program builds you up week by week. Whether you're just starting out or already strong, the program is adaptable to meet you where you're at and take you further.
8 / Can I combine this with my team practices?
Yes - The program is structured to complement your lacrosse schedule. You'll learn how to manage volume so you're not overtraining but still making progress.
9 / Is there any coaching or feeback included?
Yes - there is direct messaging built into the app, you can ask questions for feedback or suggestions. It is primarily a self-led program. There is an option to upgrade to online coaching for custom feedback, accountability, program design and support.
10 / Is it a one-time payment or a subscription?
It's a one-time payment of $99 - no subscription, no hidden fees. Once you buy it, it's yours.
Got another question?
Send me an email. joe@3phasefitness.ca
Why You Need It
Lacrosse isn’t a slow sport—and showing up “in shape” isn’t enough.
You need acceleration, change of direction, core control, and endurance that actually translates to the field or box. That’s what this program delivers.
You’ll move better. Hit harder. Play faster.
And when everyone else is fading late in the game, you’ll still have gas in the tank.
Whether you’re heading into camp or aiming for a title, this is the difference between just playing—and playing to win.
Simple Plans
This program removes friction.
Straight Forward
No more guesswork,
No more over thinking
Train Smarter
Smart, focused training that gets results
What You Get
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14-week progressive training program built specifically for lacrosse
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Strength, power, speed, and conditioning in every phase
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Agility drills and movement prep for real-game impact
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Workouts designed for in-season or preseason prep
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Clear weekly structure with sets, reps, rest, tempo, and progression
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Accessible with standard gym or team facility equipment
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Built by a coach who understands what it takes to perform at a high level
How Much It Costs
One time payment $99
No subscriptions. No hidden fees. Just the full program and the tools to get better.
You’re getting a full 14-week performance system—not a one-size-fits-all plan.
Designed to prepare you for the highest level of play.
This isn’t a generic PDF or app. It’s a strategic system built to get you results - fast.
You’re investing in yourself - and you’ll see the return.
Trust Built In
I’ve coached lacrosse players at every level—club, varsity, and provincial.
I know the game, and I know how to build athletes who move well, stay durable, and dominate on the field on the box.
This program was created with the same methods I use with world class athletes - and now it’s yours to run on your schedule, at your pace.
You also get a 14-day money-back guarantee.
If it’s not the right fit, no stress. Just reach out.
And once you sign up, shoot me a message so I can send you a personal welcome video. You’ll know exactly how to get started and what to focus on.
