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Tuesday, June 6, 2017

You've Got The SWOD? You've Go The Power!

Good Morning Athletes and Warriors!
Today's SWOD is not for the faint of heart as Strength and Power are at he core of any fitness endeavor.  The stronger you are, them more weight you can lose, the leaner you can get, your heart and lungs can work better and on and on. Now pumping 'de Ions' is not the only factor, but a great foundation to work from.

Remember to consult a Doc' before engaging in any fitness workout or program. To get your very own custom program designed for you, click here and fill out the fitness profile form and we can have your program designed and delivered to you in as little as 24 hours.

And now as the prophet Rock Speaketh: "Just Bring It!"

Image result for The Rock animated

-Coach Nate.

Strength and Power Workouts

The Strength and Power Programs were designed to maximize the body's ability to generate strength. There will also be a certain amount of muscle mass developed through the stimulus of using progressively heavier weights! 

Throughout the length of the Strength and Power programs, the manipulation of the sets and repetitions for each exercise will be based on periodization concepts that involve changing the intensity and the volume of the workout. 

The Strength and Power EXPRESS Programs are for those people short on time that still want a very effective workout. An EXPRESS Program will give you most of the benefits of the regular programs, but will take less time each day to complete. It will not change the primary emphasis of the program, it simply reduces the number of assistance exercises for the calves, forearms and neck muscle groups. 

The Strength and Power ADVANCED Programs will really push you physically. Make sure to pay high attention to recovery processes such as eating quality foods and keeping the body properly hydrated. Sleeping at least 8 hours per night is also key. And, stretching or massage both before and after the workout is also vital. This will help to stimulate passive blood flow to the muscles aiding the removal of metabolic waste products. Crank it up!

Today's SERIOUS WORKOUT OF THE DAY is from US Sports Online Strength and Conditioning's Strength and Power Menu The 3 Day Strength and Power Express.

Week 1 Day 3.

Week 1 - Day 3 (Friday) of Your Strength and Power ProgramWeek Difficulty: Medium
  View Printer Friendly Version
(Print Friendly Version and Exercise Descriptions Are Available to Fully Registered Clients)

Click on an Exercise Name to view a description of that exercise

SelectExercise NameSet and Rep Combinations
Warmup and Stretch
8 minutes 
Bench Press
10 reps @ 100 lbs,5 reps @ 120 lbs,
10 reps @ 130 lbs,12 reps @ 120 lbs,
10 reps @ 110 lbs 
Dumbbell Seated External Rotation
12 reps @ 11 lbs,10 reps @ 12 lbs 
Dumbbell Step Up
12 reps @ 25 lbs,10 reps @ 30 lbs 
Lat Pulldown Wide Grip Front
12 reps @ 80 lbs,10 reps @ 85 lbs 
Dumbbell Shrug
12 reps @ 50 lbs,10 reps @ 55 lbs,
10 reps @ 50 lbs 
Dumbbell Biceps Curl
12 reps @ 25 lbs,10 reps @ 30 lbs 
Cable Triceps Pushdown
12 reps @ 70 lbs,10 reps @ 75 lbs 
Reverse Crunches
23 reps,23 reps 
Theraball Weighted Crunches
15 reps @ 15 lbs,10 reps @ 15 lbs 
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