“Without a doubt our pre-season conditioning with Actualize Sports & Fitness has been instrumental in the growth of our high school lacrosse program. It is apparent on day 1 of Spring practice who participated in this program. Being conditioned physically and mentally at the start of our season jumps us right into the important strategy components of our lacrosse season. Players start ready and maintain a high level of fitness throughout the season. Take advantage of this opportunity!”
Brandon Parker – Head Coach, Wenatchee High School Lacrosse Team
High School Lacrosse Athletes & Parents,
The 2021-2022 Wenatchee Valley Lacrosse Off-Season Strength & Conditioning program at Actualize starts in November!
Actualize is excited to get back to work with the aim of actualizing:
- Athleticism, performance, strength & power
- SARQ (Speed, Agility, Reaction & Quickness)
- Conditioning, workload capacity & endurance
- Reduced likelihood of injury
- Team building & camaraderie
- And much more!
- Price: $450 (~$10/session)
- Training Schedule (11/1/21 – 2/18/22 – 16 Weeks)
- Mondays: 5:30pm-7:00pm
- Tuesdays: 6:30pm-8:00pm
- Wednesdays: 5:00pm-6:30pm
- Bring: Athletic training apparel, cross-training shoes and water. Water, pre/intra/post training supplements and nutrition are also available at Actualize and can be charged to the card on file with parent permission.
- COVID Requirements: Masks are required
Click here to enroll now!
WHAT TO EXPECT
- Week 1
- Body composition testing
- Strength & performance metric testing
- Nutrition meeting: on the second day of training, we will conduct a nutrition meeting that will educate and equip you with time-tested principles for athlete nutrition. You will learn a starting place for your individual nutritional requirements (calories, protein, carbohydrates, fats) based on your goals, age, body composition and type, and energy expenditure to name a few. See the Nutrition section below for more information. We will also conduct goal exploration and setting during this meeting.
- Weeks 2-11: General Physical Preparedness (GPP)
- Improve technique
- Increase lean muscle mass
- Improve strength
- Improve power
- Improve elasticity, force production and absorption
- Improve neuromuscular coordination
- Improve kinesthetic awareness
- Increase aerobic capacity
- Weeks 11-16: Special Physical Preparedness (SPP)
- Energy system training to mimic sporting demands of lacrosse
- Continued improvement of the aforementioned qualities
- Main emphasis with transference of training to field situations
Click here to enroll now!
- At the nutrition meeting mentioned above, you will work through an equation from clinical studies for elite athletes to help you identify a starting place for your individualized nutrition: 1) Baseline body composition analysis 2) Body type 3) Goals 4) Projected energy expenditure from daily life, lacrosse practice & Actualize training. If you want to get started on your nutrition right away, use the following worksheet to learn your nutrition requirements: Actualize Sports & Fitness Nutrition Worksheet: Learn Your Caloric & Nutrient Intake.
- High Performance Handbook Nutrition Guide by Brian St. Pierre. A Registered Dietician who works extensively with high performance athletes, Brian provides athletes and parents holistic, cutting-edge information to help you actualize more of your purposes and potential in athletics and life. From nutrition to sleep, shopping to meal prepping, supplements to restoration, Brian covers every category the elite athlete needs in their tool belt.
- Example Meal Plan & Supplement Templates: Most people have difficulty using and sticking with meal plans. This shared, it’s often helpful for people to see examples of how the nutrition principles we teach are put into action. Consider the caloric and nutrient suggestions we’ve made on your Actualize Sports Featured Athlete Page or from the Actualize Sports & Fitness Nutrition Worksheet: Learn Your Caloric & Nutrient Intake. to select which meal plan is best for you. Disregard “female”
- Male Athlete – Evening Training
- Male Endurance Athlete – Morning Training
- Male Athlete Scrawny Beanpole – Morning Training
- Male Athlete Scrawny Beanpole – Evening Training
- Male Fitness Enthusiast – Morning Training
- Male Get Big – Morning Training
- Male Get Big – Evening Training
- Male Get Lean – Morning Training
- Male Get Lean – Evening Training
- Male Intermittent Fasting – Morning Training
- Male Maintenance – Morning Training
- Male Maintenance – Evening Training
- Male Paleo – Evening Training
Because you are not expected to eat the same meals everyday on the meal plans above, use this 50 Recommended Recipes resource to add variety and as a shopping list.
Parents, because you’re part of the puzzle here too, we have added some additional resources that may be encouraging to your health, nutrition and fitness journey:
- Precision Nutrition Coaching Secrets
- Forget Calorie Counting: try this calorie control guide for men and women
- How to Fix A Broken Diet
- Body Type Eating: Find out how to eat for your body type
- Exercise and Workout Nutrition Explained: What to eat before, during and after
- Three-Day Dietary Record
- Precision Nutrition Super Shake Guide
- Precision Nutrition: The Food Ritual
- Precision Nutrition Protein, Fat & Carbohydrate Chart
- Grocery List for Successful Nutrition
- Precision Nutrition 21 Superfoods Reference Guide
- Precision Nutrition Appetite Awareness Worksheet
- Precision Nutrition Urine Color Chart
- Kitchen Makeover Worksheet
- Readiness for Change Worksheet
- Social Support Worksheet
- Holiday Baking Recipes
- All About Sleep
PARENTS, INTERESTED IN ACTUALIZE?
Take a look at the following options for first timers at Actualize:
ACTUALIZE YOUR PURPOSE & POTENTIAL