484.474.0601 | CM1Performance.Colin@Gmail.Com

CM1 Performance Transcribed Logo
How to Plan for Summer: A Practical Approach

A Practical Approach vs Impractical Approach

As a performance coach/fitness professional, I’ve seen many athletes and coaches who are passionate about their sport and always looking for ways to improve. While it’s essential to train hard and push your limits, it’s also crucial to understand the concept of volume and how it can impact your performance and health.

In the lacrosse world, where I do a majority of my coaching/training, the quick shift from a spring right into summer tournaments each weekend has led to a significant increase in the volume of training and games. Athletes, parents and coaches need to understand that too much volume can lead to overuse injuries, burnout, and decreased performance. Lets dive into how to build a practical approach.

Summer Training: A Practical Approach

When we talk about volume in sports, we are referring to the total amount of work done over a given period (7 day window). This includes the number of sets, reps, practice sessions, games, and training sessions an athlete does. While increasing volume can lead to improvements in strength, endurance, and skill, there is a limit to how much the body can handle.


7 Day Window (Normal)

Monday: Shooting Coach/Strength Training

Tuesday: Practice

Wednesday: Practice 

Thursday: Practice

Friday: Showcase

Saturday: Tournament 3+ games

Sunday: Tournament 3+ games


7 Day Window (Ideal)

Monday: off

Tuesday:Practice/Strength Training

Wednesday: Shooting/Skills

Thursday: Practice

Friday: Showcase (**I would select a few to attend)

Saturday: Tournament 3+ games

Sunday: Tournament 3+ games


Tournament Season: Creating A Schedule

In the case of lacrosse players, the summer tournament season can be particularly challenging. Athletes may play multiple games over a weekend, leading to high levels of fatigue, muscle soreness, and an increased risk of injury. It’s crucial for coaches to monitor the volume of training and games and ensure that their players have adequate rest and recovery time (remember recovery isn’t passive).

When athletes and coaches push themselves too hard, it can lead to overuse injuries such as tendonitis, stress fractures, muscle strains, and even more serious injuries. These injuries can be debilitating and take weeks or even months to heal, impacting an athlete’s ability to compete and enjoy their sport.  The number one reason for injury is previous injury.

It’s important to create a holistic schedule to monitor games, practices, training sessions, recovery and even travel and vacations.  Athletes, parents and coaches should work together to develop a training program that stimulates and does not annihilate an athletes CNS.  It’s also essential to listen to your body and take breaks when needed.

Strength Training: A Practical Approach

A missing piece I often see in the lacrosse space is the lack of formal strength training.  I know I am biased but if there is one thing I would hang my hat on to create a more resilient athlete it would be strength training.  Athletes should be training all year round.  The goals based on time of year should change (stay tuned for a later blog on this concept). Youth & middle school athletes should all be training at least 1x per week in and out of season. High School and College athletes should be training 2-3 x per week out of season and at least 1 if not 2 days per week in season. 

I often see athletes train all off-season only to stop once the season starts. WHY? Why not continue to get stronger in season?  By following an appropriate program that decreases volume and keeps intensity high we are able to continue to stimulate the body and build strength as the season progresses.  A stronger athlete is a more resilient athlete


In conclusion, understanding volume is crucial for athletes and coaches in the world of sports (lacrosse). Too much volume can lead to overuse injuries, burnout, and decreased performance. By finding a balance between training, rest, and recovery, athletes can stay healthy, improve their performance, and enjoy their sport.

With Strength,

Colin Masterson 

Owner: CM1_Performance

Let's Connect on Social!