IMPROVE PERFORMANCE WITH CONTRAST SETS

Hello Athletes and Warriors! I pray your programs are rolling right along this new year and you are getting leaner, stronger, faster, and better than ever! One of the things that our members will notice is the vast variations in your programs. Everything from set, reps, weights, and the structure from the programs from week to week will vary. The longer you are in the program you will notice that the contrast becomes even deeper and more detailed. I should point out that this is not random, there is a science behind this method and its called many things and one of those terms is Contrast. To further explain this concept, I turn the floor over to our friends at GoProWorkouts.com -Nate One of the goals of athletic performance training should be to increase athletes' work capacity while improving (reducing) their recovery time. Contrast training is a highly effective method for improving many physical attributes involved in athletic performance, including strength, power, speed (acceleration) and agility — if implemented properly.Contrast training involves performing a set of a heavy resistance exercise, immediately followed by a set of a biomechanically similar power exercise (for example, a barbell back squat, immediately followed by a squat jump). Complex trainingis a similar approach, which involves performing 3-4 sets of heavy resistance training followed by 3-4 sets of the biomechanically similar power exercise. The benefits of contrast training include: • Effective in producing results • Highly efficient • Allows for high work density • Time effective • Allows athletes to complete fewer training sessions in order to yield the same or greater results • May have implications for injury prevention Here's an example of a simple contrast model for athletes to build explosive power: • Barbell Back Squat — 1 rep 65-80% 1RM + Box Jump — 1 rep; rest 15-20 seconds • Barbell Back Squat — 1 rep 65-80% 1RM + Box Jump — 1 rep; rest 15-20 seconds • Barbell Back Squat — 1 rep 65-80% 1RM + Box Jump — 1 rep; rest 15-20 seconds • Barbell Back Squat — 1 rep 65-80% 1RM + Box Jump — 1 rep • Rest 2-3 minutes, then repeat for a total of 2-4 sets Incorporate this superset into your workout for speed development: • Hex Deadlift — 1 rep 65-80% 1RM + Hurdle Hop — 1 rep; rest 20 seconds • Hex Deadlift — 1 rep 65-80% 1RM + Hurdle Hop — 1 rep; rest 20 seconds • Hex Deadlift — 1 rep 65-80% 1RM + Hurdle Hop — 1 rep; rest 20 seconds • Hex Deadlift — 1 rep 65-80% 1RM + Hurdle Hop — 1 rep • Rest 2-3 minutes, then repeat for a total of 2-4 sets And finally, a superset using two explosive/plyometric exercises: • Squat Jump — 25-30% (body weight) load + Depth Jump — 1 rep; rest 15-20 seconds • Squat Jump — 25-30% (body weight) load + Depth Jump — 1 rep; rest 15-20 seconds • Squat Jump — 25-30% (body weight) load + Depth Jump — 1 rep; rest 15-20 seconds • Squat Jump — 25-30% (body weight) load + Depth Jump — 1 rep • Rest 2-3 minutes, then repeat for a total of 1-3 sets Lean more and work with one of our Athlete/Trainers today click here US Sports Online Strength and Conditioning is Powered by:    Reach 6 Million New Customers Every Week With US Sports Marketing. Home Of The All-Biz Advertising Specials. Effective, Affordable Sports Marketing With Your Positive Bottom Line The Top Priority Let's Boost Your Business Today! http://bit.ly/USSportsMarketing

IMPROVE YOUR CORE CHEERLEADING STRENGTH WITH THESE 3 CHEERLEADING WORKOUTS

Good morning Athletes and Warriors! As we set out in 2017 to do better, what we have been doing for over 18 years now; that's of course help as many athletes and warriors that we can. We reach out the what I personally believe are pound-for-pound the best all around athletes at your school. The Cheer Leaders! That's right. With the combination of dance, gymnastics, balance and endurance, few sports are more demanding. So when you see your Squad on the sidelines this fall, the best will train year round to perform better and avoid the typical injuries that occur. Big thanks to our partners at GoPro Workouts for the guest article. -Nate If you're ready to take your cheerleading skills to the next level then it's time to incorporate some cheer-specific core workouts into your regimen. Core exercises will help to ensure that you maintain good base stability so that each and every time you land from a jump, you're able to stay on top of your feet and carry on right to the next movement. Those dancers who have poor core strength will really struggle with this, which can significantly hinder their performance. To help boost your core, let's look at some great exercises to incorporate into your training. Handstand Plank The first of the core exercises that you'll definitely want to get in place is a plank on an exercise ball. The plank itself is excellent for generating good muscle endurance and strength and then by placing the hands up on the exercise ball, you only intensify it. Note that this one is rather advanced to do, so if you can't hold a normal plank for at least 30 seconds on its own, work on building up to that first and then advancing from there. If you jump onto the ball too soon, you won't be able to stabilize yourself. Handstand Plank - Morgan Laskey Roll-Up on Core Ball Next is the Roll-Up on Core Ball. When performing this exercise make sure to keep your core engaged. Because you're working with a core ball you get the added benefit of working the core muscles in the front of the stomach as well as the obliques, so really is a great choice all around. Perform it in a slow and controlled movement pattern to keep as much tension as possible on the muscles at all times. Sit-Ups - Morgan Laskey Supine Lateral Ball Roll with Hip Extension Finally, last but not least, consider the Supine Lateral Ball Roll with Hip Extension. This is a good one to add to your cheerleading workouts because it's core focused and hits several muscle groups. Furthermore, it's great to maintain good body control as well, which can be helpful when doing more advanced cheerleading movements. Supine Lateral Ball Roll with Hip Extension - Gretchen Bleiler So there you have three great workouts that you should include in your cheerleading workouts. Try these today and become a better cheerleader! Click here to get your cheerleading workout started today! Reach 6 Million New Customers Every Week With US Sports Marketing. Home Of The All-Biz Advertising Specials. Effective, Affordable Sports Marketing With Your Positive Bottom Line The Top Priority Let's Boost Your Business Today! http://bit.ly/USSportsMarketing US Sports Online Strength and Conditioning Powered By RAIN's SOUL!

Go To College With A Cheerleading Scholarship

I am often asked by our athletes about Athletic Scholarship opportunities. Although I am hardly an expert on insider on these matters, I do know doing your homework will reveal opportunities that you may not have considered before. Check out Owen's article below: -Nate Go To College With A Cheerleading Scholarship by Owen Jones A major part of a good upbringing is a decent education. Parents have diverse financial resources but they also have different means of organizing their children's education. Some parents are better at it than others. Likewise, not all children want to become doctors or dentists, no matter what their parents would like and most of us thank God for that. Diversity is the spice of life, because luckily we are not all the same. Paying for your child's higher education is quite another thing. The costs of higher education never seem to fall, in spite of the fact that there is a depression and parents are being laid off. State funding is also in question. Therefore, there is a huge pressure on the subsidies that are available. If you are short of the necessary amount of money to send your child to college or pay for it yourself, you will have to use your best gift to try to gain a grant from private industry. You alone know what you or your child is best at and the best thing to do is to exploit that talent in order to attract a grant. One of the kinds of scholarship that is often overlooked by the academically inclined is a cheerleading scholarship. If you can dance, if you are out-going and if you like showing off, you might get a cheerleading grant, even if you want to study pure or applied mathematics! Tangents off this variation are scholarships for gymnastics and track events. There are four things to think about when seeking a cheerleading grant and they can all be made to begin with the letter 'W,' so that they are easy to remember. First find out WHO is in charge of cheerleading in your school and if they know where you can go to get more information. If the coach in your school is not up to speed, go higher. Go over his or her head, otherwise you might miss out. If that does not work out, ask around for big local sports teams and write to the sports club directly. Once you have the pertinent information about where the organizations are, find out WHAT they require from you. A good approach would be to look at old games and practice the moves that the cheerleaders perform in those games. Once you know the cheerleading moves from previous games, you will have demonstrated an interest in the club. Find out whether the fund that you are applying to has limitations on WHERE you can be educated. Will you be restricted to the USA? If you want to study English in London, that will be a problem Find out WHEN the application has to be sent in by. In other words, what are the deadlines. There is a lot to do if you want a 'free education' no matter which way you try to obtain it. The point of this piece is to make you conscious of the fact that you do not have to only go down the road of applying for academic grants or even sports grants, things like cheerleading subsidies are also out there. More Information: Train Online With This Former NBA Dance/Cheer Athlete! Source: http://www.PopularArticles.com/article240242.html Athlete/Coach Resources... Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Endorsed By Professional Athletes! The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos. The 91 Exercises Every Athlete Should Know! Add 10 Inches Or More To Your Vertical Leap-The Jump Manual StrengthCoach.com BodyByBoyle OnlineShapeShifter Yoga Discount Sports Supplements US Sports Recruiting Assistance. Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance! For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators. Check out the US Sports Elite Athlete Highlight Reel Center: Sign up for US Sports Recruiting Assistance here.