For All US Sports Online Strength and Conditioning Clients

Nate here with a quick reminder for all US Sports Online Strength and Conditioning Sytem users:

You have complete control on the adjustments of sets, reps, and weights of your program. After or as you workout please enter feedback for each exercise.:

Your feedback box is the drop down menu on the right:

Week 3 - Day 2	View Printer Friendly Version
After your workout, send your trainer feedback using the dropdown boxes on the right.   More on Sending Feedback to My Trainer

	Exercise Name	Set and Rep Combinations	Feedback Rating
1	Warmup and Stretch	8 minutes	Too Hard Hard Just Right Easy Too Easy
2	Video Theraband Internal\External Warmup Rotation (AD)	12 reps, 10 reps, 8 reps	Too Hard Hard Just Right Easy Too Easy
3	Video Dumbbell Incline Bench Press (45 Degree)	8 reps @ 105 lbs, 8 reps @ 105 lbs, 6 reps @ 105 lbs	Too Hard Hard Just Right Easy Too Easy

Once you choose the ratings for each exercise, Send your feedback with the button at the bottom of each workout:

*

This service as you can see is not the same run-of-the-mill cookie cutter, one size fits all program. It will be in a constant state of change as your abilities, and conditioning get better. This feedback feature helps me help you further customize your program. 

Feel free to contact me via email reply if you have any further questions.

Haven't received your program? Sign up today! The first 7 days is FREE and its only $9.99 thereafter. Click Here To Get Started

No Days Off For Da' Puck

 

Ice Hockey

The Competitive Ice Hockey programs were developed to help with the specific strength and muscular endurance needs of a hockey player. Hockey players also need a program that will help guard them against injuries. In addition to the strength training exercises there are specific plyometric exercises that will help with groin and lateral hip strength. It would be ideal to choose the Ice Hockey Program that has Power Cleans and the other Olympic exercises, but many may be unfamiliar with these exercises. For this reason, they have been removed in the "no Power Cleans" program. Check out the exercise videos to learn about the power clean and power snatch exercises, if interested. Once ready for these explosive exercises just switch the program over!

Throughout the length of the Ice Hockey 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 workouts.

The starting point of the workout is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best!

Select a Program

4 Day Competitive Ice Hockey Progam View a Sample Workout of this Program below

4 Day Competitive Ice Hockey Progam - no Power Cleans

Week 1 - Day 4 (Friday) of  Competitive Ice Hockey Progam*	Week Difficulty:Medium
View Printer Friendly Version

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

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Power Clean	5 reps @ 215 lbs, 4 reps @ 255 lbs, 3 reps @ 300 lbs, 1 reps @ 340 lbs, 1 reps @ 365 lbs, 4 reps @ 340 lbs, 5 reps @ 320 lbs, 4 reps @ 280 lbs
	3	Video Front Squat	10 reps @ 210 lbs, 5 reps @ 250 lbs, 8 reps @ 295 lbs, 10 reps @ 270 lbs
	4	Video Side to Side Single Leg Line Hops	12 reps, 8 reps, 8 reps
	5	Video Alternate Leg Bounding (Speed Skaters)	12 reps, 8 reps, 8 reps
	6	Video Barbell Close Grip Bent Over Row	10 reps @ 160 lbs, 10 reps @ 160 lbs
	7	Video Stretch Deadlifts	10 reps @ 220 lbs,

If it's time to get serious about your Strength and Conditioning Program, you need a structured program. I'll tailor a program specific to your goals and abilities, that will contain:

	Fully customized workouts, listing: exercises, sets, reps and weights.
	Exercise videos and descriptions demonstrating proper technique for every exercise.
	A built in feedback system and email contact with me anytime.

Using the world's most powerful online training tool I can design and deliver a 12-week fitness program fully customized to your personal fitness goals, abilities, and schedule.

For more information about my background, fee structure and how to get started, go to:

US Sports Strength and Conditioning

 Just fill out the brief contact form if you would like to get started.

Contact Me: Nathan Lewis CSCS US Sports Strength and Conditioning

US Sports Strength and Conditioning

Personal Trainers: Train More Clients, Make More, Have More Freedom

*The above workout was provided as a sample of our 48 workout program. Please do not attempt without consulting with a physician first!

Goooooaaaaaallll!

Sorry, couldn't help it with the World Cup only a few weeks away.
 Now you can train like the pro and elite level Soccer (Futbol) players and dominate on the field.

Soccer

                                                                             
The sport of Soccer requires the combination of muscular endurance, strength and the ability to generate explosive sprinting power over and over again. Developing these physical attributes will always be positive no matter what sport one competes in. However, because of the aerobic challenges of playing soccer these physical qualities are even more important. Engaging in a resistance training program like the Competitive Soccer Program will maximize these physical attributes as well as the intangibles of injury prevention and proper body positioning when competiting against an opponent for offensive and defensive ball control. The Soccer Fitness program will also help in the development of these physical attributes, but it focuses primarily on fitness rather than a high level performance!

The Soccer Programs begin with lower weights and higher repetitions to create a solid conditioning base for the muscles. Then, transition from this muscular endurance base into a strength and power focus by using heavier weights and less reps as the weeks progress will occur.

Throughout the length of the Soccer 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 workouts.

The starting point of the program is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best.

Select a Program

3 Day Competitive Soccer Program View a Sample Workout of this Program Below*

3 Day Soccer Fitness Program

Week 1 - Day 1 (Tuesday) of 3 Day Competitive Soccer Program	Week Difficulty:Medium
View Printer Friendly Version

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

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Back Extension	12 reps, 12 reps
	3	Video Power Clean	5 reps @ 215 lbs, 4 reps @ 255 lbs, 3 reps @ 300 lbs, 4 reps @ 340 lbs, 6 reps @ 320 lbs, 5 reps @ 280 lbs
	4	Video Lat Pulldown Close Grip Front	10 reps @ 160 lbs, 10 reps @ 160 lbs
	5	Video Barbell Shrug	12 reps @ 250 lbs, 8 reps @ 290 lbs, 8 reps @ 270 lbs
	6	Video Dumbbell Lateral Raise	15 reps @ 32 lbs, 10 reps @ 29 lbs
	7	Video Dumbbell Rear Lateral Raise	15 reps @ 25 lbs, 10 reps @ 23 lbs
	8	Video Alternate Leg Bounding (Speed Skaters)	8 seconds, 6 seconds, 6 seconds
	9	Video Static Squat Jumps	6 reps, 4 reps
	10	Video Front to Back Double Leg Cone Hops	8 seconds, 6 seconds

*Please consult a physician before attempting any fitness program

Nathan Lewis CSCS US Sports Strength and Conditioning

If it's time to get serious about your fitness program, you need a structured program tailored to your goals and abilities. Using the world's most powerful online training tool, I can design and deliver a 12-week fitness program fully customized to your personal fitness goals, abilities, and time constraints. Features include:

Fully customized exercises, sets, reps and weights. Videos demonstrating proper technique for every exercise. Routines utilizing equipment available to you — home or gym! Personal contact with me anytime via built-in email system. Integrated feedback loop for precise program monitoring.

For more information about my background fee structure and how to get started, go to US Sports Strength and Conditioning Just fill out the brief contact form to get started.

Personal Trainers: Train More Clients, Make More, Have More Freedom

Simple Guidelines for Effective Weight Training

This is Part 2 of a 2 Part article. 

What is weight training? - Machine or free weight implements that are pushed, pulled or lifted for the isolation of specific muscle groups. Machine exercises generally have a pre-set range of motion and require less balance and control so learning is faster. Free weights (dumbbell, barbells) are usually more advanced forms of training where virtually any movement can be done for overall development.

Fundamental Guidelines

• Frequency - 2 to 6 times per week
• Duration - 20 to 130 minutes
• 1RM - One repetition with maximum weight
• Intensity - Relationship of weight used to your maximum strength level
• Volume - Number of sets and repetitions performed

Intensity and Volume Guidelines

Phase Sets Reps Intensity of 1-Rep-Max (1RM) Endurance 2-4 15+ 50% or less Hypertrophy 3-5 8-12 60% to 70% Base Strength 3-5 6-8 70% to 80% Strength and Power 3-6 4-6 80% to 90% Max Power and Strength 3-6 1-3 90% to 100%

Each Phase of training has a corresponding intensity and volume range. Training for endurance is much different than training for maximum power! You should spend the most time in the phase of training that most closely matches your goals. However, you will always want to spend some time in the other phases of training so that your progress doesn't stagnate from a lack of variation. This is what periodization is all about! All Fitrex.com programs will follow a specific periodization ,map, depending upon the emphasis of the program that you choose!

Dan Wirth M.A., C.S.C.S.

Fitness Director (Fitrex.com)

Director of Strength and Conditioning

The University of Arizona

Personal Trainers: Train More Clients, Make More, Have More Freedom

Flash Sale On all Strength and Conditioning Programs On Now until midnight.

Flash Sale On Now Until Midnight! Get the US Sports Online Strength and Conditioning System Half-Off Today Only! All Sports Conditioning, and Fitness Plans On Sale. Hurry!
Click here to lock in your program!

-Thanks for the opportunty to help you!

Nate

Get Ripped! Train Like A Boxer!

Boxing

The Boxing Programs will enhance general strength and increase muscular endurance. There are also bouts of rope jumping interspersed throughout each workout day to enhance footwork and agility. The cross-training stimulus these programs provide will enhance overall boxing ability and help to prevent injuries as well!

Throughout the length of the Boxing Program, 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 workouts.

The starting point of the workout is based on an initial fitness level. With feedback, the actual progression of the program will follow the body's unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best!

Select a Program

3 Day Boxing Program View a Sample Workout of this Program Below:

Week 1 - Day 1 (Tuesday) of Boxing Conditioning Program	Week Difficulty:Medium
View Printer Friendly Version

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

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Squat	20 reps @ 310 lbs, 20 reps @ 310 lbs, 15 reps @ 310 lbs
	3	Video Dumbbell Step Up	15 reps @ 55 lbs, 12 reps @ 55 lbs
	4	Video Jump Rope General	2 Minutes
	5	Video Machine Leg Curl	15 reps @ 155 lbs, 10 reps @ 140 lbs
	6	Video Dumbbell Bench Press	15 reps @ 85 lbs, 12 reps @ 85 lbs
	7	Video Push Ups (regular position)	42 reps, 42 reps
	8	Video Push Ups (close position)	19 reps, 19 reps
	9	Video Dumbbell Military Press	15 reps @ 60 lbs, 12 reps @ 60 lbs

Get the Complete 36 workout Sports Specific Program Here

Nathan Lewis CSCS US Sports Strength and Conditioning

If it's time to get serious about your fitness program, you need a structured program tailored to your goals and abilities. Using the world's most powerful online training tool, I can design and deliver a 12-week fitness program fully customized to your personal fitness goals, abilities, and time constraints. Features include:

Fully customized exercises, sets, reps and weights. Videos demonstrating proper technique for every exercise. Routines utilizing equipment available to you — home or gym! Personal contact with me anytime via built-in email system. Integrated feedback loop for precise program monitoring.

For more information about my background fee structure and how to get started, go to US Sports Strength and Conditioning Just fill out the brief contact form to get started.

Personal Trainers: Train More Clients, Make More, Have More Freedom