Expert: Corey Crane - 7/3/2009

Question
Im going to the gym almost every day this summer, trying to get bigger and stronger for lacrosse next year. I am 18, 6'1,150 lbs. I am working on Biceps, back, core, and legs on one day, then chest, shoulders, triceps and cardio the next. I usually stay until I physically can't do any more reps for any part of my body on that given day. Is this okay, or is there a better way you can give me to get bigger for next season?

Answer
Hello Jamie,
Your split is good but I feel that an upper / lower split is better...especially for athletes.  This is what I recommend to all my lax athletes in the offseason.  
Monday & Thursday:  Power movements, lower body and core
Tuesday & Friday:  Upper body, grip and neck
Wednesday & Weekend:  Active Rest or sport specific speed and agility work

As far as volume, you should keep your workouts below 20 sets total.  Perform 1-2 warm-up sets and then the rest of the sets should be to or close to failure.  

For example:
Tuesday (max strength day):
4-Way Neck  1 x 10
Shrugs 3 x 10
Push Press   3 x 5
Bench Press  3 x 5
Lat Pulldowns  3 x 5
Incline Press  3 x 8
Cable Rows   3 x 8
Arms / Grip Work

If you want a more detailed plan, I do have an ebook that you can get at www.lacrosse-strategies.com   It outlines everything you need to do throughout the entire year.

I hope this helps,
Coach Crane