A comprehensive 52-week strength and conditioning training plan to maximize power, speed, agility, strength and endurance for the sport of lacrosse.
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An inside look into the e-book manual:
Chapter One - Getting Started
Verifying and identifying your goals are very important. Following this proven five step plan will help you focus on the important aspects of your game and achieve your personal and performance goals. In addition, it addresses how to get started with a strength and conditioning training program after a long layoff of training. This will help prevent injuries and get the mind and body ready for the more intense training to come!
Chapter Two - Strength Training
There are five training principles that every athlete should follow. Understanding these strength training principles will give you a better understanding of how to implement the 52-week training plan outlined in chapter eight.
Chapter Three - Speed, Agility & Power Development
Speed, agility and power training are extremely important for a lacrosse player. The athlete that is able to stop on a dime, change direction quickly and accelerate to top speed faster than their opponent will win the battle on the field. Following these basic guidelines will also keep your training safe and prevent injury. A brief description of the components of speed, agility and plyometrics will be outlined. This will assist you in understanding how to develop these important performance characteristics.
Chapter Four - Conditioning
Having a good understanding of each energy system and how it correlates with your conditioning program is very important. Training the correct energy systems and having a proper progression will leave your competition gasping for air. This chapter discusses the three main energy systems of the body and how they are integrated into the training and conditioning plan.
Chapter Five - Flexibility
The benefits of stretching and is usually overlooked by many coaches and athletes. Two different types of stretching and what exercises to do for each routine will be outlined in this chapter. These routines will not only prevent injuries, increase flexibility but also increase performance.
Chapter Six - Mental Side of Training
The importance of attention and concentration as it relates to performance is an important aspect to maximizing your potential. The basic steps to help refocus your attention and concentration will be reviewed. The theory behind how to get your mind into the “Zone of Optimal Performance” will be discussed. A relaxation technique to calm the mind and body for those who get too worked up before the game is described. Various psych-up strategies to increase your arousal level and energize the mind and body prior to competition. Techniques such as positive thinking, mental practice, imagery and visualization and how it can enhance performance and get you into the “Zone”.
Chapter Seven - Sports Nutrition
Proper sports nutrition is another valuable dimension to gain the edge over your opponents. This chapter outlines the basic principles to sport nutrition, the six classes of nutrients and the importance of each on your athletic performance. How to calculate your caloric needs and what steps you need to do to gain or lose weight. What foods you should avoid eating during your pre-game meal and ten questions you should ask yourself before buying and taking a nutritional supplement.
Chapter Eight - The Plan
This is the most important chapter of the manual. There is a detailed description of all the strength and conditioning activities that need to be done throughout the entire year. The plan is divided up into Off-season Phase 1, Off-season Phase 2, Pre-season and In-season training. Areas that will be covered include what strength training exercises to do in each phase, the sets and reps for each exercise, when to transition from aerobic training to more explosive anaerobic training, what speed development exercises to do, when to incorporate agility drills, the progress from low to high intensity plyometrics and when to rest and recover. This plan will eliminate all the guess work out of your training and tell you exactly what exercises and drills you need to do each day of the year!
Chapter Nine - Descriptions of Exercises & Drills
Includes a complete description of all the strength training exercises and how to properly perform each one correctly so you can prevent injures and get the proper overload to the working muscles. In addition, there is a complete list of all the speed, agility, quickness and conditioning drills and a description of each.
Chapter Ten - Questions & Answers
The last chapter will answer the most common questions as it relates to strength and conditioning. Questions like:
- How do I get bigger?
- What is the easiest way to gain weight?
- What is the best way to increase strength?
- Are there certain rep schemes that work best?
- How do you develop power and explosiveness?
- Are there certain exercises that are more important than others?
- Should I use free weights or machines?
- What is he best way to develop speed?
- Should I take any supplements?
UNLEASH YOUR TRUE
ATHLETIC POTENTIAL!
 "Corey Crane's ability to tailor his knowledge of strength and conditioning specifically to the needs of a lacrosse player has helped me tremendously on the field. His expertise in this area is unmatched, and his book will advance the physical ability of any athlete looking to dominate in the game of lacrosse!"
Matt Luyster - #4 All-American
Patriot League Defensive player of the year
3-Time All-Patriot League Defenseman
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Order "Winning the One Goal Game" now and receive these added bonuses:
#1) A free 30 minute phone consultation
with Corey Crane
This is a $50 value alone. You will get one on one advice for your training questions and needs. Get the knowledge straight from the expert!
#2 New e-book called "Smoothies for Athletes" by Ryan Lee ($19 value). This downloadable
e-book is filled with over 120 smoothie recipes! These are great for a quick nutritious breakfast or a post-workout recovery shake. In addition, each recipe comes with a complete calorie, protein, carb and fat counts.
The original price for the e-book manual is $47. But now for a limited time only, get the product plus the bonuses for only $27! That is over $100 worth of information and knowledge for a fraction of the cost!
 "During my last three years at West Point (2003-2005) as the head lacrosse coach, we were in the best physical condition as a team of any I had coached in my 36 year collegiate career.
It was the main reason we consistently won the one goal games and it was the main reason we were selected to the NCAA Tournament all three years.
Now Corey Crane, our strength and conditioning coach, has put together a manual which covers it all from out-of-season to in-season work out programs and nutritional advice.
This is the bible for lacrosse conditioning and will make the difference in your team's success."
Jack Emmer
Head Lacrosse Coach
USMA 1984-2005
USA Gold Medal Team - 2002
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Note: Winning the One Goal Game is a downloadable
e-book. No physical products will be shipped. After you order, you will get INSTANT ACCESS to download the
e-book and the bonus e-book onto your computer. The format for the e-book
is adobe acrobat PDF, which can be viewed on a Mac or PC. Email Coach Crane to set up a time for the 30 minute consultation.
Sincerely,
Corey Crane
P.S. This season tune into the CSTV show "Behind Lacrosse" to see me in action discussing various topics as it relates to training for lacrosse.
Click here to see a clip from the
show... (opens new window)
P.P.S Make sure you sign up for the Lax strength Training Journal below. Every two weeks I will be sending out training tips that will help give you the edge over your opponents.
Sign up for the FREE bi-weekly
Lacrosse Strategies Training Journal! Inside, you will find cutting edge
secrets in strength and conditioning, sport psychology and nutrition to maximize your performance.
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"Without using this training system, I would have never reached my full potential. I strongly recommend this program to any lacrosse player who is serious about reaching the pinnacle of their abilities."