AboutCorey Crane Expertise Any questions regarding strength and conditiong as it relates to lacrosse. This include various training methods, sport psychology as well as sports nutrition.
Experience I am the West Point (Army) Lacrosse Strength and Conditioning Coach. Been in the strength and conditioning field at every level (NFL, College & High School) since 1992.
Organizations National Strength and Conditioning Association (NSCA)
Collegiate Strength and Conditioning Coaches Association (CSCCa)
Publications Various online newsletters and local newspapers in Orange County, NY.
Education/Credentials BA in Community Health Education w/ a Coaching Minor
MA in Exercise Physiology and Psychomotor Behavior
Certified Strength and Conditioning Coach
Level 1 Track and Field Coach
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.
