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

Saturday, March 29, 2014

Hey Ex-Athletes! We can help with #3


The following is from a Buzzfeed post that i saw yesterday. It reminded me that there are way more ex-athletes than active ones.

From:  12 Things Ex-Athletes Have To Learn

This one goes out to all the athletes trying to make it in the real world.

3. How to workout alone.

 
12 Things Ex-Athletes Have To Learn
Where’s my strength coach yelling at me to run another lap faster? Where’s the workout plan for the day? Where are my teammates that I get to bitch about the workout with? I CAN’T DO IT ALONE.
Don't fret ex-athlete! You don't have to go it alone. And if a personal trainer or strength and conditioning coach is not feasible or affordable; enter US Sports Strength and Conditioning! Train online with us. Save money and time. Clickhere to get started today.
Nate

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

Wednesday, March 26, 2014

Today's Feature Exercise: Hang Snatch High Pull


 

  
OLY - Hang Snatch High Pull View Video
Exercise Description:

Begin this lift by placing your hands in an overhand grip with palms facing your body. The width of your hands should be 16-18 inches wider than the total width of your shoulders. Lift the bar off the ground, or from blocks, to a standing position. Slowly lower the bar down until it is positioned slightly above your knee caps. This is the "Hang" position. Remember to keep your shoulders over the bar at the start of the lift. Keep your back flat and chest up as you elevate the bar until it reaches the upper part of your thighs. This first pull phase is controlled and is only for getting the bar into the proper position for the second pull phase. The second pull phase is very explosive and is initiated by extending your hips through the bar completely, shrugging your shoulders up, and pulling the bar as high as possible. Lead this pull phase with your elbows so the bar stays close to your body. Return to the hang position and repeat for the required number of repetitions. Once the first repetition is done you do not have to lower the bar back down to the ground. Start the remaining reps from the hang position.

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

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

Saturday, March 8, 2014

Letter to the Athlete and Fitness Warrior,,,

The enemy is not the opponent on the other sideline, its not the power forward posting you up, its not the midfielder looking to blow by you to the goal, its not the sand trapped, dog legged, infested golf course, its not the trash talking defensive end.
No warrior, the enemy is that voice that is trying to convince you to skip your workout today or to go into your strength and conditioning program with no plan just go to the gym and 'wing it' like you did last year, to pluck another fruit off the excuse tree and eat unhealthy again today, that voice that is trying to convince you that you cannot afford a good trainer or strength coach, that your uncle 'spike' used to lift weights 30 years ago and he can take you through another workout where every day you do only bench press and curls.
The reason why you didn't dominate on the field last year, was because you listened to the enemy in the off season, because you and your family were convinced that a good strength coach or personal trainer was only for "Rich" people, and all of the guys or girls bigger stronger, faster, and better that you were on steroids.

Your enemy lives inside of your head. Doubt, fear, hesitation, skepticism, giving up, hopelessness, defeat.
Warrior, none of the above are true! You were beautifully designed for victory. You were crafted to be physically mentally, spiritually, intellectually excellent. We have a basic task on this planet. To see the source of excellence and accept his invitation to grow, develop, love, laugh, conquer and evict the enemy trying to take up residence inside of us. We use our physical development as a small piece to this spiritual victory.
I am going to let you in on something very personal. I have been invited by almighty God to reach out to and help athletes and fitness warriors who would otherwise not afford my or any of my colleagues services.
By using his wonderful gift of the internet this opportunity to get proper strength and conditioning guidance is possible for you now. But you must cast aside "..imaginations and every high thing.." that is fighting to stop you. The enemy wants you to go another year frustrated and broken.
Your friend and more importantly heavenly father wants you to see his love in action by taking a chance on a different way to approach things. What I offer you warrior is an opportunity to excel physically without the cost of a traditional trainer or strength coach. No what I offer is not a replacement for an good trainer or strength coach in person; what I offer you is a way to overcome the obstacle of cost and eliminate it as an excuse.
The choice is yours. Are you willing to risk 33 cents a day to be in your best physical condition and see the power of God working in you in this small but important area of life? Or will you succumb once again befriending the enemy?

Try the US Sports Online Strength and Conditioning System FREE for the first 7 days now!
 Click here 

Tuesday, February 25, 2014

Today's feature exercise: Hang Snatch High Pull

This week we focus on pull movements that can be applied to almost any sport (football, swimming, skiing). Incorporate the following exercise on the days that you are doing primarily pull movements.  

OLY - Hang Snatch High Pull
 View Video
Exercise Description:

Begin this lift by placing your hands in an overhand grip with palms facing your body. The width of your hands should be 16-18 inches wider than the total width of your shoulders. Lift the bar off the ground, or from blocks, to a standing position. Slowly lower the bar down until it is positioned slightly above your knee caps. This is the "Hang" position. Remember to keep your shoulders over the bar at the start of the lift. Keep your back flat and chest up as you elevate the bar until it reaches the upper part of your thighs. This first pull phase is controlled and is only for getting the bar into the proper position for the second pull phase. The second pull phase is very explosive and is initiated by extending your hips through the bar completely, shrugging your shoulders up, and pulling the bar as high as possible. Lead this pull phase with your elbows so the bar stays close to your body. Return to the hang position and repeat for the required number of repetitions. Once the first repetition is done you do not have to lower the bar back down to the ground. Start the remaining reps from the hang position.

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
Train With Pro Athletes
The Fat Burning Workout Everyone Is Talking About

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Wednesday, February 12, 2014

Today's Feature Exercise. Push Jerk Front

OLY - Push Jerk Front View Video
Exercise Description:

To begin this exercise you will need to position a bar across the front of your shoulders, on your finger tips, hands opened, and elbows up pointing forward, in the same manner as a Front Squat or the finish of a Clean. To do so either lift a bar from a squat rack, or perform a power clean (See Power Clean). Now you are ready to Push Jerk. Begin the movement by slightly flexing your knees and hips, your hips should move back slightly as you do so. Quickly and explosively extend your knees and hips thrusting the bar upward off of your shoulders. Once the bar comes off of your shoulders immediately bend your knees and flex your hips as you push up on the bar. At the same time you will be straightening your wrists and fully grasping the bar. The bar is moving up as your torso is moving down, allowing your arms to come to full extension. At this point you will be holding the bar overhead arms extended but knees and hips flexed. Extend your knees and hips to stand erect. This entire sequence is one fast continuous motion. To lower the bar either drop it to the floor or flex the elbows, knees, and hips. Lower the bar somewhat quickly but under control to your upper chest. Return to the beginning position and absorbing the impact with your flexed knees and hips. This is another great Olympic movement for power development.

Develop Strength, Power, Muscularity, Speed, Agility, Quickness and looking good as well! Get your Customized Strength and Conditioning Program Here

Friday, January 17, 2014

Ergogenic Effects Of Creatine

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By ELSEVIER, PARIS
Objectives. - In the last few years many athletes and persons engaged in recreational sports activities have begun using creatine supplementation. Creatine feeding is possible by oral administration of creatine monohydrate. The objectives of this paper are to recall the mechanisms by which creatine might improve performance, to discuss the known effects of creatine supplementation on exercise performance, and to examine its side effects.
Topics. - The rate of turnover of creatine for a 70 kg male has been estimated around 2 g/d. Creatine is partly supplied by the diet that provides I g/d through meat and fish. Recent studies have shown that ingestion of about 20 g of creatine monohydrate per day is able to modulate total muscle creatine, free creatine and phosphocreatine. The aim of this article is to provide an overview of recent knowledge on the effects of creatine supplementation on exercise performance. Many studies demonstrate that creatine supplementation has beneficial effects on performance of short-duration exercises, during repeated isokinetic or isometric contractions of the quadriceps muscle, jumping or high-intensity cycling exercises. The beneficial effects of creatine supplementation on performance capacity are strongly related to the efficacy of the treatment for enhancing muscle creatine pool. If is thus clear that phosphocreatine stores play a key role for ATP resynthesis during muscle contraction and recovery. The improvement in performance following creatine supplementation is dependent on the characteristics of the exercise. It has been suggested that human skeletal muscles have an upper limit for total creatine concentration. In contrast with sedentary subjects, in athletes and well-trained subjects who have high initial total creatine concentrations in skeletal muscle, only a slight improvement in exercise performances is expected. Taken together, the results of most studies published to date suggest that only performances of repetitive high-intensity exercise bouts are positively affected by creatine supplementation. During this type of exercise, the expected increase in total creatine contributes to the fast resynthesis of phosphocreatine during recovery. Until recently, it was well accepted that except for a slight increase in body weight, no adverse effects have been associated with creatine supplementation. However, a recent report described a clinical case of renal dysfunction that was associated with oral creatine supplementation.


Nathan Lewis CSCS
US Sports Strength and Conditioning's WorkoutEngine
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's WorkoutEngine
And click on the 30-Day Free Trial To Get Started

Thursday, September 12, 2013

US Sports Strength and Conditioning's Ice Hockey Programs Now Available for Download

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!


Take a look at a sample of this program:
Week 1 - Day 4 (Sunday) of Your 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
Power Clean
5 reps @ 165 lbs,4 reps @ 195 lbs,
3 reps @ 230 lbs,1 reps @ 260 lbs,
1 reps @ 280 lbs,4 reps @ 260 lbs,
5 reps @ 245 lbs,4 reps @ 215 lbs 
3
   Video
Front Squat
10 reps @ 165 lbs,5 reps @ 195 lbs,
8 reps @ 230 lbs,10 reps @ 215 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 @ 135 lbs,10 reps @ 135 lbs 
7
   Video
Stretch Deadlifts
10 reps @ 175 lbs,10 reps @ 175 lbs 
8
   Video
Dumbbell Shrug
12 reps @ 85 lbs,8 reps @ 95 lbs,
8 reps @ 90 lbs  ............
Select a Program and then Choose: "US Sports Sports Online Strength & Conditioning"
A totally interactive, program that progresses and changes with you for only $9.99 per month!

4 Day Competitive Ice Hockey Progam4 Day Competitive Ice Hockey Progam - no Power Cleans

If you want to be ready to play great, you are going to need a Great Plan

Thursday, January 24, 2013

The NFL Combine Workout Week 4 Day 4


                                         
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 4 (Thursday) of US Sports Strength & Conditioning NFL Combine Workout's ProgramWeek Difficulty:Very Hard
  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
Theraband Internal\External Warmup Rotation (AD)
15 reps,15 reps,
12 reps  
3
   Video
Hang Snatch
5 reps @ 100 lbs,4 reps @ 120 lbs,
3 reps @ 140 lbs,2 reps @ 160 lbs,
4 reps @ 170 lbs,2 reps @ 160 lbs 
4
   Video
Close Grip Bench Press
10 reps @ 205 lbs,5 reps @ 245 lbs,
3 reps @ 285 lbs,2 reps @ 325 lbs,
4 reps @ 345 lbs,4 reps @ 345 lbs,
5 reps @ 305 lbs  
5
   Video
Dumbbell Incline Bench Press (30 Degree)
5 reps @ 90 lbs,3 reps @ 105 lbs,
4 reps @ 125 lbs,4 reps @ 125 lbs,
4 reps @ 125 lbs  
6
   Video
Dumbbell Fly Stretch
60 seconds 
7
   Video
Push Jerk Front
5 reps @ 160 lbs,4 reps @ 190 lbs,
3 reps @ 225 lbs,2 reps @ 255 lbs,
3 reps @ 285 lbs,2 reps @ 285 lbs,
1 reps @ 270 lbs  
8
   Video
Dumbbell Military Press
5 reps @ 70 lbs,3 reps @ 80 lbs,
4 reps @ 100 lbs,4 reps @ 100 lbs,
4 reps @ 100 lbs  
9
   Video
Dumbbell Leaning 1 Arm Lateral Raise
8 reps @ 45 lbs,8 reps @ 45 lbs,
8 reps @ 45 lbs  
10
   Video
Dumbbell Rear Lateral Raise
8 reps @ 35 lbs,8 reps @ 35 lbs,
8 reps @ 35 lbs  
11
   Video
Barbell EZ Lying Triceps Extension
8 reps @ 130 lbs,8 reps @ 130 lbs,
8 reps @ 130 lbs  
12
   Video
Isometric Neck Exercises
10 seconds,10 seconds 
13
   Video
Reverse Crunches
26 reps,26 reps 
14
   Video
Theraball Weighted Crunches
10 reps @ 40 lbs,8 reps @ 40 lbs 
 
 
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.
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