“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!
  • 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!

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:


Take a look at the following options for first timers at Actualize: