The NFL Combine Workout Week 4 Day 3

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Welcome to the US Sports Online NFL Combine Workout! If this is your first time using the US Sports Online NFL Combine Workout, then please go at your own pace. You may lower the volume, to allow your body to become conditioned to these more challenging workouts. In other words: "Challenge by choice" Lets get a handle on the goals and objectives of what we want to accomplish for this 12 week training cycle:

The NFL Combine Workout

This is it! Here is the 12-Week (NFL Combine) Off-Season Football Strength and Power Programs! The off-season is the best time of the year for making great improvements. It is the time to develop your strength, power, quickness and conditioning. Those of you who have played football know what needs to be done to get yourself into the kind of shape it takes to be a dominant player. And, if you are new to a football program, just follow the workouts and see great results!

Strength and power are two of the most important physical qualities that a football player can have. These Off-Season Football Programs are specifically designed to improve these qualities. There will be an evolution in these programs from a base strength phase through to a peak power phase. Remember to keep a positive attitude and work hard!

Get jacked and ready as a team. Forward this email to your team mates and work together on a championship run!

Be sure to stay hydrated before, during, and after your workouts.

 This program can be applicable for conditioning for any sport. This is a 5 day a week program you will receive workouts every Monday-Friday.

As you know; in today's sports environment, you have to be as fast and as agile as possible to compete at almost any level. Speed, agility, quickness, and endurance programs can compliment and complete your preparation for the upcoming season. You can purchase an easy to follow (very little equipment needed) speed agility and quickness program from US Sports Strength and Conditioning for a one time payment of only $10 by clicking here

To get a complete Strength and Conditioning and nutrition program designed especially for you  Click Here 

*The weights and intensities listed were originally programmed for a specific athlete. Adjust the weights as you see fit and have SAFETY FIRST in mind.

Equipment needed:  Power Gym, Machines, 

Week 4 - Day 3 (Wednesday) of US Sports Strength & Conditioning NFL Combine Workout's Program Week Difficulty:Very Hard   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 @ 150 lbs, 4 reps @ 180 lbs, 3 reps @ 210 lbs, 1 reps @ 240 lbs, 1 reps @ 270 lbs, 4 reps @ 255 lbs, 2 reps @ 255 lbs, 3 reps @ 240 lbs  3    Video Reverse Hypers 8 reps @ 60 lbs, 8 reps @ 60 lbs, 8 reps @ 60 lbs    4    Video Close Grip Pull Ups 9 reps, 9 reps, 7 reps    5    Video Barbell Wide Grip Bent Over Row 8 reps @ 205 lbs, 8 reps @ 205 lbs, 8 reps @ 205 lbs    6   Keiser Hip Extension 20 reps @ 70 lbs, 12 reps @ 85 lbs, 15 reps @ 75 lbs    7   Keiser Hip Flexion 20 reps @ 45 lbs, 12 reps @ 50 lbs, 15 reps @ 45 lbs    8    Video Standing Toe Press 8 reps @ 265 lbs, 8 reps @ 265 lbs  9   Seated Toe Press 20 reps @ 95 lbs, 12 reps @ 115 lbs, 15 reps @ 105 lbs    10    Video Barbell Standing Forearm Flexion 10 reps @ 75 lbs, 10 reps @ 75 lbs, 10 reps @ 75 lbs, 8 reps @ 75 lbs  11    Video Med Ball Twists 15 reps, 15 reps, 12 reps    12    Video Bent Leg Knee Ups from Bench 26 reps, 26 reps  13    Video Cross Crunches 29 reps, 29 reps, 23 reps

Be sure to cool down and stretch after each workout.                                                                 

                              Great Job! See You Next Tomorrow!                

Your workout program is ready! Choose your program goal below and get your customized workout, nutrition, and lifestyle plan in a matter of minutes all for just 66 cents per day!

Step 1: choose (click on) your program goal:

General Fitness Workouts General Fitness Programs are designed for overall health and the achievement of a leaner, stronger bo...	Strength and Power Workouts The Strength and Power Programs were designed to maximize the body's ability to generate strength. T...
Get Lean Workouts The Get Lean Programs were designed to have higher repetitions. This higher volume causes a greater ...	Sports Specific Workouts The Sports Specific Programs are designed to give people an exercise program tailored to the demands ...
Home Based Workouts The Home Workout Programs are great for those who wish to train in the privacy of their own home with...	Youth Strength Training Youth Strength Training Programs are designed for overall health and the achievement of a leaner, str...
Custom Favorites! These Custom Programs have been developed in response to special needs and requests. Some of the pr...	Women's Fitness The Women's Fitness Programs are designed to bring about a toning and shaping effect to the body by u...
Body Building The Body Building Programs were developed with the concepts and knowledge of cutting edge training pr...	Armed Forces PFT Programs These Armed Forces PFT Programs will get you prepared for the PFT test. There are also running progr...
Track and Field The Track and Field Programs will work the body to increase strength and power. These key elements a...	Custom General Fitness Programs There are a wide variety of Custom Programs within this section There are Upper Body Only Programs, ...
Metabolism Booster Workouts The Metabolism Booster Programs were designed to create an elevated caloric burning rate both during ...	Cardiovascular Workouts These are "Cardio Only" Programs for those who want to focus exclusively on aerobic fitness. Just pe...
Back To The Basics Series The Back To The Basics Series of Workout Pograms incorporate many different program goals. The major...

*Please consult a physician before engaging in any exercise program. It is highly recommended to have a good foundation of previous weight lifting experience before engagning in the NFL Combine Workout. US Sports Strength and Conditioning assumes no liability if injury or ailment should occur due to your engagement of this program or any of the US Sports Strength and Conditioning  Online or in-person Workouts.

The NFL Combine Workout Week 2 Day 3

(Sponsor this newsletter)
                                         
Welcome to the US Sports Online NFL Combine Workout! If this is your first time using the US Sports Online NFL Combine Workout, then please go at your own pace. You may lower the volume, to allow your body to become conditioned to these more challenging workouts. In other words: "Challenge by choice" Lets get a handle on the goals and objectives of what we want to accomplish for this 12 week training cycle:

The NFL Combine Workout

This is it! Here is the 12-Week (NFL Combine) Off-Season Football Strength and Power Programs! The off-season is the best time of the year for making great improvements. It is the time to develop your strength, power, quickness and conditioning. Those of you who have played football know what needs to be done to get yourself into the kind of shape it takes to be a dominant player. And, if you are new to a football program, just follow the workouts and see great results!

Strength and power are two of the most important physical qualities that a football player can have. These Off-Season Football Programs are specifically designed to improve these qualities. There will be an evolution in these programs from a base strength phase through to a peak power phase. Remember to keep a positive attitude and work hard!

Get jacked and ready as a team. Forward this email to your team mates and work together on a championship run!
Be sure to stay hydrated before, during, and after your workouts.
 This program can be applicable for conditioning for any sport. This is a 5 day a week program you will receive workouts every Monday-Friday. Speed, agility, quickness, and endurance programs can compliment and complete your preparation for the upcoming season. You can purchase an easy to follow speed agility and quickness program from US Sports Strength and Conditioning for a one time payment of only $10 by clicking here
To get a Strength and Conditioning program designed especially for you  Click Here 
*The weights and intensities listed were originally programmed for a specific athlete. Adjust the weights as you see fit and have SAFETY FIRST in mind.
Equipment needed:  Power Gym, Machines, 

Week 2 - Day 3 (Wednesday) of US Sports Strength & Conditioning NFL Combine Workout's Program	Week Difficulty:Hard
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 @ 150 lbs, 4 reps @ 180 lbs, 3 reps @ 210 lbs, 1 reps @ 240 lbs, 1 reps @ 255 lbs, 5 reps @ 240 lbs, 4 reps @ 225 lbs, 5 reps @ 210 lbs
	3	Video Reverse Hypers	10 reps @ 55 lbs, 8 reps @ 60 lbs, 8 reps @ 55 lbs
	4	Video Close Grip Pull Ups	8 reps, 8 reps, 6 reps
	5	Video Barbell Wide Grip Bent Over Row	10 reps @ 190 lbs, 8 reps @ 205 lbs, 8 reps @ 190 lbs
	6	Keiser Hip Extension	12 reps @ 85 lbs, 10 reps @ 90 lbs
	7	Keiser Hip Flexion	12 reps @ 50 lbs, 10 reps @ 55 lbs
	8	Video Standing Toe Press	12 reps @ 230 lbs, 10 reps @ 250 lbs
	9	Seated Toe Press	12 reps @ 115 lbs, 10 reps @ 125 lbs
	10	Video Barbell Standing Forearm Flexion	12 reps @ 70 lbs, 10 reps @ 75 lbs, 12 reps @ 70 lbs
	11	Video Med Ball Twists	15 reps, 12 reps, 10 reps
	12	Video Bent Leg Knee Ups from Bench	24 reps, 24 reps
	13	Video Cross Crunches	27 reps, 27 reps, 21 reps

Be sure to cool down and stretch after each workout.                                                                 

                              Great Job! See You Next Week!                

Your workout program is ready! Choose your program goal below and get your customized workout, nutrition, and lifestyle plan in a matter of minutes all for just 66 cents per day!

Step 1: choose (click on) your program goal:

General Fitness Workouts General Fitness Programs are designed for overall health and the achievement of a leaner, stronger bo...	Strength and Power Workouts The Strength and Power Programs were designed to maximize the body's ability to generate strength. T...
Get Lean Workouts The Get Lean Programs were designed to have higher repetitions. This higher volume causes a greater ...	Sports Specific Workouts The Sports Specific Programs are designed to give people an exercise program tailored to the demands ...
Home Based Workouts The Home Workout Programs are great for those who wish to train in the privacy of their own home with...	Youth Strength Training Youth Strength Training Programs are designed for overall health and the achievement of a leaner, str...
Custom Favorites! These Custom Programs have been developed in response to special needs and requests. Some of the pr...	Women's Fitness The Women's Fitness Programs are designed to bring about a toning and shaping effect to the body by u...
Body Building The Body Building Programs were developed with the concepts and knowledge of cutting edge training pr...	Armed Forces PFT Programs These Armed Forces PFT Programs will get you prepared for the PFT test. There are also running progr...
Track and Field The Track and Field Programs will work the body to increase strength and power. These key elements a...	Custom General Fitness Programs There are a wide variety of Custom Programs within this section There are Upper Body Only Programs, ...
Metabolism Booster Workouts The Metabolism Booster Programs were designed to create an elevated caloric burning rate both during ...	Cardiovascular Workouts These are "Cardio Only" Programs for those who want to focus exclusively on aerobic fitness. Just pe...
Back To The Basics Series The Back To The Basics Series of Workout Pograms incorporate many different program goals. The major...

*Please consult a physician before engaging in any exercise program. It is highly recommended to have a good foundation of previous weight lifting experience before engagning in the NFL Combine Workout. US Sports Strength and Conditioning assumes no liability if injury or ailment should occur due to your engagement of this program or any of the US Sports Strength and Conditioning  Online or in-person Workouts.

US Sports Conditioning Online Boot Camp Demo

Welcome to another US Sports Online Conditioning Boot Camp! If this is your first time using the US Sports Conditioning Boot Camp, then please go at your own pace. You may lower the volume, to allow your body to become conditioned to these more challenging workouts. In other words: "Challenge by choice"

*Important Message:

This is a free Demo of the US Sports Conditioning Online Boot Camp Workouts:

Once or Twice-Weekly detailed sports conditioning workouts delivered to your inbox. Comprehensive Strength and Conditioning workouts with specific exercises, sets, reps, and weights. Videos and descriptions to help you execute each exercise with proper intensity and good form. Each training cycle will be periodically changed for maximal performance enhancement.

   Click Here to Sign Up

Once per week Delivered Tuesdays 5am EST= $2.75 per month

Twice per week Delivered Tuesday and Thursdays 5am EST=$5.00 per month

Here it is Athletes! Your Free Demo* of our bi-weekly online Sports Conditioning Bootcamps.

Be sure to stay hydrated before, during, and after your workouts.

This program is generally geared towards the Winter Sports Athlete (Basketball, Wrestling, etc.,). We are going to stay with this multifaceted strength and conditioning workout until the first of December. This workout was originally designed as a Basketball  Conditioning program. This can be applied to conditioning for just about any sport*

The weights and intensities listed were originally programmed for a specific athlete. Adjust the weights as you see fit and have SAFETY FIRST in mind.

Equipment needed: Power Gym, Machines,

Week 1 - Day 1 (Friday) of US Sports Conditioning Boot Camp's Demo Program	Week Difficulty:Medium
View Printer Friendly Version

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Theraband Internal\External Warmup Rotation (AD)	12 reps, 8 reps, 8 reps
	3	Video Snatch Deadlift	5 reps @ 115 lbs, 4 reps @ 135 lbs, 3 reps @ 160 lbs, 5 reps @ 170 lbs, 2 reps @ 160 lbs
	4	Video Bench Press	10 reps @ 225 lbs, 5 reps @ 270 lbs, 8 reps @ 315 lbs, 10 reps @ 295 lbs, 10 reps @ 270 lbs
	5	Video Dumbbell Bench Press	12 reps @ 105 lbs, 8 reps @ 120 lbs, 8 reps @ 110 lbs
	6	Video Med Ball Chest Pass (standing)	6 reps, 4 reps
	7	Video Med Ball Overhead Throw (standing)	6 reps, 4 reps
	8	Video Dumbbell Fly Stretch	60 seconds
	9	Video Dumbbell Lateral Raise	10 reps @ 41 lbs, 10 reps @ 41 lbs
	10	Video Dumbbell Rear Lateral Raise	10 reps @ 32 lbs, 10 reps @ 32 lbs
	11	Video Dumbbell Side-Lying External Rotation	10 reps @ 26 lbs, 10 reps @ 26 lbs
	12	Video Cable Triceps Pushdown	10 reps @ 170 lbs, 10 reps @ 170 lbs
	13	Video Hanging Bent Knee Leg Raises	15 reps, 15 reps
	14	Video Alternate Heel Touchers	48 reps, 48 reps
	15	Video Med Ball Side Throw (standing)	12 reps, 8 reps, 8 reps

Great Job! Ready To Sign Up For as little as 9 cents per day? Click Here!

Be sure to cool down and stretch after each workout.

To get your very own customized Strength and Conditioning program, Click Here

*Please consult a physician before engaging in any exercise program. US Sports Strength and Conditioning assumes no liability if injury or ailment should occur due to your engagement of this program or any of the US Sports Conditioning Bootcamp Workouts.

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Having trouble viewing this email? Click Here to view the web version. Refer a Friend US Sports Strength and Conditioning News 23 July, 2012 Hello Warriors! I am the greatest, I said that even before I knew I was.... Muhammad Ali ...I figured that if I said it enough, I would convince the world that I really was the greatest. Muhammad Ali I hated every minute of training, but I said, "Don't quit. Suffer now and live the rest of your life as a champion." Muhammad Ali US Sports Strength and Conditioning Is Powered By WorkoutEngine Try our new service for 30 days FREE! Click Here Many of you have been asking about sharing the new online service with friends, family, and neighbors. It's easy. Simply forward this link to anyone interested: http://www.workoutengine.com/a/418.html If they sign up via your referral, I will have a free gift for you. Thanks so much! Existing Premium Members: Do you need a new batch of workouts? Never received your weekly update? Never received any workouts after signing up? Please contact me Want to know more about how the new US Sports Online Strength and Conditioning System works? Check out this demo video created by one of our trainers. Click Here To Watch To former or existing clients; your chance to be a critic! Whether it was one-on-one or if I consulted you online. Would you write a review of my services on Thumbtack? Now in making this request I know all of the reviews may not be glowing, so you can be candid. I will not remove any posts.  As long as your review is PG rated or better! :) Thanks for your time. Hello, I need your help getting more business. I just posted my service on Thumbtack -- a website where clients like you can learn more about my services and book me without picking up the phone. More people will book my services and my post will appear higher in search results if I have more reviews. Please help me get more business by writing a review about your experience with my work. Write a review  or copy this link onto your browser: http://www.thumbtack.com/reviews/services/GQDca0wSYRPjcw/write Thank you, Nathan Nathan Lewis US Sports Strength and Conditioning What makes a good review? Details about the type of work  US Sports Strength and Conditioning  has done for you The length of time you've worked with  US Sports Strength and Conditioning Traits that set  US Sports Strength and Conditioning  apart from other service professionals What is Thumbtack? Thumbtack is a website for you to list, discover, and book local services. Thumbtack has service professionals in all 50 states in categories from home improvement to health & beauty to tutoring & lessons and much more! Need to book a local service? Tell us what you need done and we'll e-mail you 3-5 quotes on your job within 24 hours. Gluten Free. Is it For Real? This Gluten-Free meal planing is not just a fad. It can change or even save your life. Get the Free Report Here Get Your Special Performance Meal Plan Delivered to you now! Click Here To 'smoke' the competition The Last Weight Loss Tip You'll Ever Need By now you've just about had it. You've been exercising and eating healthy for ages, but haven't met your weight loss goal. What gives? It's an issue that every whole-grain-veggie-and-lean-meat-eating health-seeker faces at some point in their fitness journey. Until you come face-to-face with one ugly truth about yourself, you'll always be stuck in this limbo of doing the right thing, eating healthy and yet not having the stunning body to show for it. Once you conquer this last issue, you'll quickly achieve your ultimate goal and will slide into the on-going maintenance phase. Here's your problem: You eat too many calories. That's it. Master this problem and you'll quickly and easily achieve the body of your dreams. "But I only eat healthy calories, so quantity doesn't really matter," you're thinking. While I applaud you for eating healthy calories, you're fooling yourself if you think quantity isn't an issue. Calorie Counting Works Have you heard of the professor from Kansas State University, Mark Haub, and his famous junk food diet? As an experiment for his nutrition class, Haub put himself on a diet of almost exclusively candy bars, packaged cakes and processed snacks. The catch was that he only ate 1800 calories each day – when his previous diet, of normal and healthy foods, was about 2600 calories each day. Within two months Haub had lost 30 pounds and his BMI dropped from the overweight category down to normal. While I would never recommend eating junk food, this is quite a dramatic demonstration of how reduced calorie intake works for weight loss. How many calories do you eat each day? If you don't know the answer, then get excited because this one weight loss tool will change everything for you. Start Your Food Journal Food journaling used to be a cumbersome act that involved lugging around a journal, writing down each food item throughout the day then looking everything up at the end of the day to manually tally calories. Not so anymore. Today food journaling has gone digital. Tracking calories takes only seconds of your time. Download a food journal application to your smart phone and at the touch of your fingers you'll be able to look up food items and instantly see your running calorie tally. Meet with your doctor to determine a daily calorie count that will allow for safe weight loss and diligently maintain that number. Eat healthy, fresh foods and when you decide to indulge, do so within your target calorie range. This one small, proactive step will give you structure and clarity when it comes to making food choices and will quickly result in pounds lost and goals achieved. Once your goal weight is met, your target calorie range will be adjusted for maintenance. To meet your weight loss goal quicker, pair your calorie-specific eating with a consistent and challenging exercise routine. My exercise programs are specifically crafted to get you into amazing shape. I'd love to hear from you. Call or email today to get started. This Week's Feature Exercise: Total Gym Cardio Pull  This is a great Exercisel to develop strength and body control applicable to any sport.  Also a great way to devlop stability and strength and the quadriceps muscles (front of the  leg above the knee).  This exercise is a part of programs available to premium members of US Sports Online Strength and Conditioning.* #1621   TG Cardio Pull Aerobic/Anaerobic Conditioning Total Gym Exercise Description: TG Cardio Pull Classification: Aerobic/Anaerobic Conditioning Instructions: 1. Start by lying on the board with your head towards the top. 2. Grab onto the handles with your arms extended and your legs bent. 3. In one motion press your feet into the plate and pull with your arms down towards your hips. 4. No rest at the top and immediately return to the starting position to repeat. Write a Comment Your Digital Food Journal If you have a smart phone, then doing your food journaling digitally is a no-brainer. The process is incredibly quick and painless. Here are 2 top-rated apps: My Fitness Pal: This app is free and works on the Web, Iphone, Ipad, Android, BlackBerry and Windows phones. My Net Diary: This app cost $5/month and works on the Web, Iphone, Ipad, Android or Blackberry. Try out different food journal apps until you find one that is easy for you to use, works well with your phone and makes tracking your calories simple and fun. Once you decide which app works for you, now it's time to get journaling! Stay within your target calorie range and watch as the pounds drop. Full Access to Digital Food Journals is included with all online training plans of the new US Sports Online Strength and Conditioning System Click Here To Get Yours Today! Roasted & Stuffed Eggplant Roasted veggies are low in calories and high in fiber, making them the perfect diet food. This dish will fill you up without adding too many calories to your daily tally. Add a side of lean protein for a complete meal. Servings: 6 Here's what you need... 3 medium eggplants 1 teaspoon olive oil 2 medium onions, diced 2 cups cherry tomatoes, halved 1/4 cup walnuts, chopped 2 teaspoons ground cinnamon 2 teaspoons dried oregano 1/4 cup reduced-fat feta cheese Cut the eggplants in half, lengthwise, and scoop out the flesh, leaving 1/2 inch on the shell. Chop the scooped-out flesh into 1/2 inch cubes and set in a colander. Sprinkle the eggplant cubes and the inside of the eggplant shells with salt. Let stand for 30 minutes, then rinse and pat dry. Bring a large pot of salted water to boil. Drop the eggplant shells in the water and simmer for 7 minutes. Shells should be barely tender when poked with a fork. Drain and pat dry. Heat the olive oil in a large skillet over medium heat. Saute the onions for 5 minutes. Add the chopped eggplant, tomatoes, walnuts, cinnamon, oregano and 1/4 cup filtered water. Cook for 8 minutes, until softened and browned. Preheat oven to broil. Place eggplant shells on a greased baking sheet. Broil for 5 minutes. Reduce oven heat to 375 degrees F. Fill each eggplant shell with the veggies, sprinkle with the feta. Bake for 35 minutes, or until browned on top. Nutritional Analysis: One serving equals: 153 calories, 4.7g fat, 86mg sodium, 25g carbohydrate, 11g fiber, and 6g protein. Motivate your friends, family and co-workers! Use the "refer a friend" link below to forward this newsletter and subscribe your friends. Forward This Newsletter - Refer a Friend Click Here for a FREE Body Diagnostic Consultation US Sports Strength and Conditioning Partners   Nathan Lewis US Sports Strength and Conditioning 4105 Duke Street  Alexandria, VA 22304 571-501-5306 US Sports Strength and Conditioning   Email: ussportsradio@gmail.com Phone: 571-501-5306 Web: US Sports Strength and Conditioning