Corey Crane and Manhattanville College Present:
Fundamentals of Power, Speed and Agility
(One day performance clinic)
This clinic will be directed by Corey Crane the Director of Strength & Conditioning at Manhattanville College. If you are looking for the competitive edge over opponents, then do not miss this cutting edge event.
This clinic is for boys and girls ages 13 and up.
You will learn:
Medicine ball exercises to increase explosive power!
Plyometrics for a quick first step!
Ladder drills for lightning quick feet!
Cone agility drills to be able to cut on a dime!
Acceleration techniques for blazing speed!
Strength exercises to help prevent those nagging injuries!
Date: Saturday, August 16th 2008
Times: 10am to 1pm
Location: Kennedy Gym, Manhattanville College
2900 Purchase Street - Purchase, NY
Cost: Only $75 per athlete
Register TODAY, space is limited.
For more information please email me at cranec@mville.edu
Wednesday, July 30, 2008
Monday, July 21, 2008
Best Speed Camp in the Nation...
For those lax players in the south...
If you are serious about increasing your speed and agility, Rashad Devoe is putting on a 4 week camp starting next week. Check it out at http://www.devoehp.com/SpeedCamp.html
If you are serious about increasing your speed and agility, Rashad Devoe is putting on a 4 week camp starting next week. Check it out at http://www.devoehp.com/SpeedCamp.html
Special Ops workout...
This is a workout that I got from Stew Smith an ex Navy Seal that I met at the national strength conference in Vegas last weekend. Go though each and see how long it takes you to complete the entire routine:
100 Chin-ups
200 Push-ups
300 Sit-ups
Run 1.5 miles as fast as possible
Record your total time...and then try it again in a few weeks and see if you can beat it!
100 Chin-ups
200 Push-ups
300 Sit-ups
Run 1.5 miles as fast as possible
Record your total time...and then try it again in a few weeks and see if you can beat it!
MMA training in the off-season...
About a month ago I started mixed martial arts training at a facility in Bedford, NY and absolutely love it! Being an ex wrestler and boxer, I blended right in immediately. Now being 34 years old, my body needs an extra day of rest between each session but the conditioning aspect is great! This is such a great way to cross train in the off-season. It works on reaction time, response time, explosiveness, quickness and straight up mental toughness. Now we are not going 100% and mainly working on technique and various skills so don't worry about getting your nose broke...haha. Check into it if you are interested...I am sure you will enjoy it!
Monday, June 23, 2008
Overload...
I am sitting back in my office chair and analyzing regular staff and students working out. Here at my new position at Manhattanville College, I have to let anyone use the facility when I don't have athletes in here...
Over the past few weeks, there are some guys that come in and do the exact same workout every other day! The exercise order never changes, the weight never changes, their intensity never changes...needless to say...their body never changes.
Why would you waste your time coming in to workout if you are not seeing any gains or changes in your body??? I think they don't understand that you need progressive overload to accomplish your goals. I even have athletes that think the same way...I have to educate them that they need to beat their last effort on all exercises and drills. Always trying to get stronger, faster and quicker.
How do you train in the gym? Make sure you always document all your exercises, sets and reps and try to push yourself each and every time you train...otherwise, why waste your time?!?!?!?
Over the past few weeks, there are some guys that come in and do the exact same workout every other day! The exercise order never changes, the weight never changes, their intensity never changes...needless to say...their body never changes.
Why would you waste your time coming in to workout if you are not seeing any gains or changes in your body??? I think they don't understand that you need progressive overload to accomplish your goals. I even have athletes that think the same way...I have to educate them that they need to beat their last effort on all exercises and drills. Always trying to get stronger, faster and quicker.
How do you train in the gym? Make sure you always document all your exercises, sets and reps and try to push yourself each and every time you train...otherwise, why waste your time?!?!?!?
Friday, June 6, 2008
Kayaking and Hiking in the Smokeys
I just got back from my vacation down in the Smokey Mountains. Boy, are my legs sore!!!! I was worried that I wasn't going to get into the gym for a week...but after hiking 30 miles the first two days, my body was done. It has been three days since I left the trail and I can still feel some residual effects from the hike.
So...the moral of the story. This summer you have to get out and cross train doing some sort of hiking. When you need a break from training or if you are in a unloading phase...plan a trip to your local state or national park. It not only overloads the body but it will free your mind from all of your daily stress.
Kayaking the Natahalla River was also a great workout for the upper body...I was suprised how tired I was after only a two hour kayaking trip. The pushing/pulling motion through the river definately produced the right about of overload...
So...the moral of the story. This summer you have to get out and cross train doing some sort of hiking. When you need a break from training or if you are in a unloading phase...plan a trip to your local state or national park. It not only overloads the body but it will free your mind from all of your daily stress.
Kayaking the Natahalla River was also a great workout for the upper body...I was suprised how tired I was after only a two hour kayaking trip. The pushing/pulling motion through the river definately produced the right about of overload...
Wednesday, May 28, 2008
At what age should you start training...???
I was down in Dallas last weekend at the Devoe Speed and Agility Camp. We had two groups of young athletes. The first group ranged from 10-13 years old and the second from 14 years and up. You could tell those who have been working with Coach Devoe - their coordination, balance and conditioning was hands down above the rest!
After seeing a 10 year old run around the cone drills like a skilled NFL running back, I started thinking how important it is for them to learn the basic mechanics of speed and agility. So I may opinion, you can start doing speed and agility training at a very young age...mix in the agility ladder, cone drills and various games and your kids will be having fun while learning the motor learning patterns that will help them in their future sports.
Remember when we were young...we played in the backyard until the street lights came on. Playing tag, relay sprints and all sorts of sports. Today's children are glued to the TV, playing video games or just lazy. I will be putting together other various speed and agility camps soon...check out my site for more information at www.laxspeedandagilityclinics.com .
After seeing a 10 year old run around the cone drills like a skilled NFL running back, I started thinking how important it is for them to learn the basic mechanics of speed and agility. So I may opinion, you can start doing speed and agility training at a very young age...mix in the agility ladder, cone drills and various games and your kids will be having fun while learning the motor learning patterns that will help them in their future sports.
Remember when we were young...we played in the backyard until the street lights came on. Playing tag, relay sprints and all sorts of sports. Today's children are glued to the TV, playing video games or just lazy. I will be putting together other various speed and agility camps soon...check out my site for more information at www.laxspeedandagilityclinics.com .
Hiking as training???
I am so lucky to live right next to the Hudson Valley Mountains! I usually go hiking at least twice a week. Last weekend I went on a long 10 mile hike through the southern Harriman State Park and when I got home...my feet, ankles, knees, calves, thighs and hips were sore and exhausted.
The trails are very rocky and the elevation gains are rough!!! If you want to cross train and get out of the gym, I recommend you find some trails, load up the backpack and head out. The stabilization that it creates for the ankles, knees and hips is amazing. The steep climbs overload the legs in a way that is unmeasurable. I guaratee I was close to my maximal heart rate a few times!! To top it all off...the eccentric loading of hiking down the trail is a workout that blasts the quads.
So if you are close to any trails - think about hiking as a substitute for your conditioning workout. I guarantee you would love it! It will clear your mind as well...
The trails are very rocky and the elevation gains are rough!!! If you want to cross train and get out of the gym, I recommend you find some trails, load up the backpack and head out. The stabilization that it creates for the ankles, knees and hips is amazing. The steep climbs overload the legs in a way that is unmeasurable. I guaratee I was close to my maximal heart rate a few times!! To top it all off...the eccentric loading of hiking down the trail is a workout that blasts the quads.
So if you are close to any trails - think about hiking as a substitute for your conditioning workout. I guarantee you would love it! It will clear your mind as well...
Wednesday, May 14, 2008
Developing Speed??
I have been asked so many times about how to develop speed and the first thing an athlete says to me is "should I go out and 100 yard sprints on the football field?"
The answer is NO!
Running 100's has it's place in a conditioning schedule but how often are you running 100yds straight ahead??? Not very often...
Most sports are very explosive and probably has no more than 20-40 yards of sprinting at one time. So most of your speed development should be geared toward working on acceleration.
Falling Starts, Ball Drop Starts, Push-up Starts are all great drills to get started with. Then learning how to decelerate is another important factor...then transitioning to changing direction under control and learning how to acceleration after making a cut.
There will be more to come but I just wanted to get the wheels turning in your head....
Coach Crane
The answer is NO!
Running 100's has it's place in a conditioning schedule but how often are you running 100yds straight ahead??? Not very often...
Most sports are very explosive and probably has no more than 20-40 yards of sprinting at one time. So most of your speed development should be geared toward working on acceleration.
Falling Starts, Ball Drop Starts, Push-up Starts are all great drills to get started with. Then learning how to decelerate is another important factor...then transitioning to changing direction under control and learning how to acceleration after making a cut.
There will be more to come but I just wanted to get the wheels turning in your head....
Coach Crane
Brutal Workout
Try this circuit if you have the guts...
Superset every exercise with not rest:
Bodyweight Chin-ups x Failure
Bodyweight Dips x Failure
Inverted Rows x Failure
Push-ups x Failure
Rest 1 minute after cycle and perform three times...
If you take each set to failure (with good form of course) it is a very tough upper body circuit. It reminds me of being back in the wrestling room.
Good luck and have fun!
Coach Crane
Superset every exercise with not rest:
Bodyweight Chin-ups x Failure
Bodyweight Dips x Failure
Inverted Rows x Failure
Push-ups x Failure
Rest 1 minute after cycle and perform three times...
If you take each set to failure (with good form of course) it is a very tough upper body circuit. It reminds me of being back in the wrestling room.
Good luck and have fun!
Coach Crane
Mindset
Last week in my newsletter I talked about having the right mindset. I can't explain how important this is to accomplish your goals and dreams.
Ask yourself "what do you really want?" What are you willing to do to achieve this? Are you doing something everyday to accomplish this goal? If not, why? People have so many excuses...not enough time, too hard, don't know where to start, etc...
STOP MAKING EXCUSES AND TAKE ACTION!
I always say that the first day I took action was the best day of my life. I have accomplished so much over the years and owe it to having the right MINDSET and TAKING ACTION everyday!
If you want to be on my newsletter list, go to www.lacrosse-strategies.com and sign up at the bottom of the page.
Coach Crane
Ask yourself "what do you really want?" What are you willing to do to achieve this? Are you doing something everyday to accomplish this goal? If not, why? People have so many excuses...not enough time, too hard, don't know where to start, etc...
STOP MAKING EXCUSES AND TAKE ACTION!
I always say that the first day I took action was the best day of my life. I have accomplished so much over the years and owe it to having the right MINDSET and TAKING ACTION everyday!
If you want to be on my newsletter list, go to www.lacrosse-strategies.com and sign up at the bottom of the page.
Coach Crane
Monday, April 28, 2008
Welcome!
Hello everyone!
I wanted to welcome all of you to my new blog. This is an exciting time for athletes and coaches. There is so much great information about training and conditioning. I am looking foward to sharing everything I know...talk to everyone soon!
Coach Crane
I wanted to welcome all of you to my new blog. This is an exciting time for athletes and coaches. There is so much great information about training and conditioning. I am looking foward to sharing everything I know...talk to everyone soon!
Coach Crane
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