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Showing posts with label Sports conditioning. Show all posts
Showing posts with label Sports conditioning. Show all posts

Thursday, September 29, 2016

ACL Injuries Up 400 Percent in Young Athletes!

Athletes, Warriors, and anyone who love them! We are in code red in incidence of injury in sport and life.
ACL's (Anterior Cruciate Ligaments ) are getting huge publicity in part because of its commonality among professional athletes some of whom will suffer these injuries in front of a National TV audience.
Watch this news report from Texas from 2015 that illustrates how severe this epidemic is and some of the ways that you can help prevent or reduce the chances of this kind of injury.
-Natekidaclinjuries041312_722x406_2222766458.jpg


How do you prepare your young athlete or seasoned vet to avoid ACL and other injuries? By engaging in a year round training program that helps him/her prepare for their sport. If a good strength coach or personal trainer is not feasible or affordable; train online with US Sports Online Strength and Conditioning.Saving money, time and possibly you or your child's knees, ankles, shoulders, etc.,Go to http://www.fitnessgenerator.com/ussportsradioand fill out the fitness profile form to get started.

Once we have determined a course of action to include ACL injury prevention, then part of your year round program will include our ACL rehab strength and power program described below:

Custom Strength and Power Programs
These are a group of Custom Strength and Power Programs with some great additions and variations to the original Strength and Power Programs.

The programs with the word "Olympic" in the title will have the Olympic lifts (power clean, snatch etc) added in. The programs with "Advanced" in the title will use something called "phase jumping". Phase jumping means it includes a set that calls for one rep at an intensity level that is 5-10% higher than the work sets. This set has been added at the end of the descending warmup for the "bigger" or primary strength exercises like squat, power clean, bench etc. The set combinations for these exercises appear rather long, but usually half of them are actually warmup based! These phase jumping sets allow the body to neurally adapt to the training poundages that will be experienced in the next phase of training in the workout.

Included as one of these Custome Programs is an ACL "Functional" Rehab Programthat is designed to bring strength levels back up over a 12 week time period. This ACL Rehab Program should not be done unless full range of motion exists in the knee joint, and physician clearance has occurred.
4 Day Advanced ACL Rehab and Upper Body
Click here, fill out the fitness profile form to view a sample workout of this program

Thursday, November 27, 2014

US Sports Strength and Conditioning Black Friday Sale On Now!



Black Friday/Cyber Monday Sale! All Programs Are 1/2 Off Until Monday!

Regular Online Program Price $9.99 per month.  Black Friday's Price Only $5.00 per month for life if you lock in and sign up now! Lose the Fat, Build the Muscle, Get Bigger, Stronger, Faster, and Better Now. Simply sign up using the exclusive paypal link on the front page. Your coach will contact you within 24 hours of sign up to get you started. Click here to start training for results!

Thursday, November 6, 2014

How Did He Make That Catch?


Kelvin Benjamin (WR Carolina Panthers), is one of the most promising young players in all of Football
Much of the world saw this in one play as he literally TOOK a pass away from defending Super Bowl Champion DB's Richard Sherman (All Pro and one of the Highest Paid DB's in the game),  and Safety Earl Thomas albeit in a losing effort against the Seattle Seahawks.

Now, when I see a physically impressive athlete I immediately go and find out  where and who he was coached by to get that strong. That's not just talent, size, and speed folks! This young man has done his strength and conditioning work! Most likely year round.
Sure enough this Florida State Alum had a pretty good strength and conditioning program to benefit from as evidenced in this video

Now this small glimpse into a top notch strength and conditioning program gives you a picture of what will be expected of you, your sons and daughters should If you have the opportunity to play any sport at the highest level.
So learning to train the right way as early as possible will lead to success on and off the field.
If a good strength and conditioning coach or personal trainer is not feasible or affordable, train with me (Nate Lewis CSCS) Online; training properly to excel, avoid injury and getting bigger, stronger, and faster. Without the expense and scheduling that goes into training with me in person. I can train you anywhere, anytime using the worlds best online training tools.
Let's get started today! Click here and fill out the free fitness profile form. Special discounts for atheltes (5 or more) from the same team or school.
Train year round the right way, play hard, have fun, and you will always Win!
-Nate
AthletesThe Fat Burning Workout> Police, Fire, Military > Warriors > The SKLZ Workout Of The Week

"I started the NFL Combine program about 7 weeks ago. Since then I have noticed a tremendous increase in my strength and muscle stamina. All my lifts have gone up in weight and repetitions. I have gained about 4 lbs. of muscle while dropping my body fat by 2%. As a running back I need to be in top physical condition. I’ve found that out of all the programs I have done in the past, this one is the most beneficial for preparing me for football." Justin Football player George Mason University. 
NFL Combine Workout at 25% off Today! ====================================

Saturday, October 18, 2014

Your 'Someday' Is NOW!


If it's time to get serious about your fitness, 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 programfully 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 Online Strength and Conditioning

and sign up for the FREE 7 day trial

Contact Me:
Nathan Lewis CSCS
US Sports Online Strength and Conditioning

US Sports Online Strength and Conditioing

Sunday, October 12, 2014

Happy Sunday! Athletes and Fitness Warriors!

Psalm 118:24New King James Version (NKJV)

24 This is the day the Lord has made;
We will rejoice and be glad in it.

Just a quick note for all registered Athletes and Fitness Warriors of the US Sports Online Strength and Conditioning System

Be reminded that you can go at your own pace during your customized 12 week  programs.  Freely use the feedback feature as that is the best way for me to adjust sets, reps, weights and entire programs if necessary.  Also once you have or are near completion of your 12 week program, contact me via email or on our facebook page messenger, and I will update your program to a new training cycle. There is always a next step, a next level, always another place you can go on this lifetime fitness journey so we will never run out of different programs and training cycles to help you excel.

Thank you so much for the opportunity to help you be your best. I am so blessed to be able to help you.

Haven't received your program? Click here for instant access.

-Nate

Saturday, September 20, 2014

Let's Do This!






If it's time to get serious about your fitness, 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

Saturday, August 2, 2014

Iron Supplementation In Athletes - Current Recommendations



From our friends at the I.S.S.A
Like to sample Iron and other supplements to see if they are right for you?
Click here for more supplement information
-Nate
 
By I.S.S.A.
There is still debate in the literature on whether or not endurance athletes tend to have low iron stores. In this article, we propose that endurance athletes really are at risk of becoming iron deficient due to an imbalance between absorption of dietary iron and exercise- induced iron loss. The purpose of this article is to present a critical review of the literature on iron supplementation in sport. The effect of iron deficiency on performance, its diagnosis and suggestions for treatment are also discussed.
Studies of the nutritional status of athletes in various disciplines have shown that male, but not female, athletes clearly achieve the recommended dietary intake of iron (10 to 15 mg/day). This reflects the situation in the general population, with menstruating women beings the main risk group for mild iron deficiency, even in developed countries. Whereas the benefit of iron supplementation in athletes with iron deficiency anaemia is well established, this is apparently not true for non- anaemic athletes who have exhausted iron stores alone (prelatent iron deficiency); most of the studies in the literature show no significant changes due to supplementation in the physical capacity of athletes with prelatent iron deficiency. However, the treatment protocols used in some of these studies do not meet the general recommendations for the optimal clinical management of iron deficiency, that is, with respect to adequate daily dosage, mode of administration and treatment period. For future studies, we recommend a prolonged treatment period (greater than or equal to 3 months) with standardised conditions of administration (use of a pharmaceutical iron preparation with known high bioavailability and a dosage of ferrous (Fe++) iron 100 mg/day, taken on an empty stomach).
We believe that there are sufficient arguments to support controlled iron supplementation in all athletes with low serum ferritin levels. Firstly, the development of iron deficiency is prevented. Secondly, the nonspecific upregulation of intestinal metal ion absorption is reverted to normal, thus limiting the hyperabsorption of potentially toxic lead and cadmium even in individuals with mild iron deficiency.

10 Rules of Fat Loss
Personal Trainers: Train More Clients, Make More, Have More Freedom

Thursday, June 5, 2014

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 NameSet and Rep CombinationsFeedback
Rating
1
 
Warmup and Stretch
8 minutes 
2
   Video
Theraband Internal\External Warmup Rotation (AD)
12 reps,10 reps,
8 reps  
3
   Video
Dumbbell Incline Bench Press (45 Degree)
8 reps @ 105 lbs,8 reps @ 105 lbs,
6 reps @ 105 lbs  
   

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

Thursday, May 22, 2014

Get to the Gym, Play Better Tennis!

               
It's no shame to admit that you would enjoy the game much more if you were in better condition. No worries! Get to work with our customized training program that will have your primed and ready for the court!
Tennis

The Tennis Programs are designed for the person who loves tennis! Whether the goal is simply to get in better shape and reduce injury risk, or to compete at a high level on the court, these programs will get results. All Tennis Programs take into account the specific movements and physical demands required in the game of tennis.
In the constant quest to provide quality workouts there are always variations within each one of the major program goals. These variations are dependent upon how much equipment is available, and how aggressivly training will be.
The "Gym Oriented Tennis Program" requires the use of a fully equipped gym but will help to achieve fitness goals more quickly and in many instances will give the the best performance increases in the game!
The "Dumbbell Oriented Tennis Program" can be done just about anywhere! It is an excellent program for those who want quality physical development and wish to train in the privacy of the home. Training with dumbbells requires more balance and control to perform the required exercises. It also enhances functional strength development for injury prevention.
The "Competitive Tennis Program" was designed with the serious athlete in mind! This workout includes full body Olympic training along with more advanced plyometric exercises for explosive power. This program requires the use of a fully equipped facility.

Select a Program

3 Day Competitive Program
View a Sample Workout of this Program Below
3 Day Dumbbell Program
3 Day Health Club Program
 

Week 1 - Day 2 (Thursday) of Tennis ProgramWeek Difficulty:Medium
  View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
1
 
Warmup and Stretch
8 minutes 
2
   Video
Straight Arm Back Extension and Squeeze
20 reps,20 reps 
3
   Video
Lying Cross Body Floor Extension
14 reps,14 reps 
4
 
Theraband Rotators (all positions)
12 reps,8 reps,
8 reps  
5
   Video
Squat
15 reps @ 340 lbs,15 reps @ 340 lbs 
6
   Video
Dumbbell One Leg Squat
15 reps @ 55 lbs,10 reps @ 50 lbs 
7
   Video
Dumbbell Walking Lunge Twists
15 reps @ 55 lbs,10 reps @ 50 lbs 
8
   Video
Machine Leg Extensions
15 reps @ 190 lbs,10 reps @ 170 lbs 
9
   Video
Machine Leg Curl
15 reps @ 155 lbs,

If it's time to get serious about your fitness, 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

Tuesday, April 8, 2014

Today's Feature Program: Martial Arts Conditioning


Get the most out of your Martial Arts Program with this intense Martial Arts Power Blast!
Martial Arts
Martial Arts Girl

The Martial Arts Program was built specifically for developing full body power for use in the Martial Arts. Within this program are Olympic movements like Power Cleans and Snatches. Also included are strength development exercises such as the Squat and Bench press. Finally, there are some fun exercises for fine tuning leg power such as the plyometric exercises Tuck Jumps and Static Squat Jumps. There is extra biceps work because many Martial Artists have found this to be beneficial! 

The starting point of the Martial Arts 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!
Here is a sample of the program:
  View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
1
 
Warmup and Stretch
8 minutes 
2
   Video
Power Clean Deadlift
5 reps @ 105 lbs,4 reps @ 130 lbs,
3 reps @ 150 lbs,5 reps @ 160 lbs,
3 reps @ 140 lbs  
3
   Video
Squat
10 reps @ 305 lbs,5 reps @ 370 lbs,
3 reps @ 430 lbs,2 reps @ 490 lbs,
8 reps @ 430 lbs,10 reps @ 400 lbs,
8 reps @ 370 lbs  
4
   Video
Dumbbell Step Up
12 reps @ 50 lbs,8 reps @ 60 lbs,
8 reps @ 55 lbs  
5
   Video
Side to Side Double Leg Line Hops
8 seconds,6 seconds 
6
   Video
Theraband Internal\External Warmup Rotation (AD)
12 reps,8 reps 
7
   Video
Dumbbell Bench Press
15 reps @ 55 lbs,12 reps @ 50 lbs 
8
   Video
Dumbbell Incline Fly (45 Degree)
15 reps @ 20 lbs,10 reps @ 20 lbs 
9
   Video
Med Ball Chest Pass (standing)
12 reps,8 reps 

icon

If it's time to get serious about your fitness, 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 programfully 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