Strength and Power Workouts

Hello there Athletes and Warriors! The Fall sports and life season is underway I pray you are playing and living better than ever!

To help our athletes and warriors today's example is from our Strength and Power Programs:

Strength and Power Workouts The Strength and Power Programs were designed to maximize the body's ability to generate strength. There will also be a certain amount of muscle mass developed through the stimulus of using progressively heavier weights!

Throughout the length of the Strength and Power 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 workout. 


The Strength and Power EXPRESS Programs are for those people short on time that still want a very effective workout. An EXPRESS Program will give you most of the benefits of the regular programs, but will take less time each day to complete. It will not change the primary emphasis of the program, it simply reduces the number of assistance exercises for the calves, forearms and neck muscle groups.

The Strength and Power ADVANCED Programs will really push you physically. Make sure to pay high attention to recovery processes such as eating quality foods and keeping the body properly hydrated. Sleeping at least 8 hours per night is also key. And, stretching or massage both before and after the workout is also vital. This will help to stimulate passive blood flow to the muscles aiding the removal of metabolic waste products. Crank it up!

Step 1: Log on to US Sports Online Strength and Conditioning and Fill Out The Fitness Profile Form

Step 2: Choose The Exact Program You Want Just enter the name of the program that you wish to do on the "Fitness Goals" box of the profile form Remember: You can switch programs at anytime! You can preview what a week might look like for any program by asking your coach for a sample week' 2 Day   View a Sample Week of 2 Day 2 Day Advanced   View a Sample Week of 2 Day Advanced 2 Day EXPRESS   View a Sample Week of 2 Day EXPRESS 2 Day EXPRESS Advanced   View a Sample Week of 2 Day EXPRESS Advanced 3 Day   View a Sample Week of 3 Day 3 Day Advanced   View a Sample Week of 3 Day Advanced 3 Day Back To The Basics - Strength and Power   View a Sample Week of 3 Day Back To The Basics - Strength and Power 3 Day EXPRESS   View a Sample Week of 3 Day EXPRESS 3 Day EXPRESS Advanced   View a Sample Week of 3 Day EXPRESS Advanced 4 Day   View a Sample Week of 4 Day 4 Day Advanced   View a Sample Week of 4 Day Advanced 4 Day EXPRESS   View a Sample Week of 4 Day EXPRESS 4 Day EXPRESS Advanced   View a Sample Week of 4 Day EXPRESS Advanced 5 Day   View a Sample Week of 5 Day 5 Day Advanced   View a Sample Week of 5 Day Advanced 5 Day EXPRESS   View a Sample Week of 5 Day EXPRESS 5 Day EXPRESS Advanced   View a Sample Week of 5 Day EXPRESS Advanced 6 Day   View a Sample Week of 6 Day 6 Day Advanced   View a Sample Week of 6 Day Advanced

You've Got The SWOD? You've Go The Power!

Good Morning Athletes and Warriors!
Today's SWOD is not for the faint of heart as Strength and Power are at he core of any fitness endeavor.  The stronger you are, them more weight you can lose, the leaner you can get, your heart and lungs can work better and on and on. Now pumping 'de Ions' is not the only factor, but a great foundation to work from.

Remember to consult a Doc' before engaging in any fitness workout or program. To get your very own custom program designed for you, click here and fill out the fitness profile form and we can have your program designed and delivered to you in as little as 24 hours.

And now as the prophet Rock Speaketh: "Just Bring It!"

-Coach Nate.

Strength and Power Workouts

The Strength and Power Programs were designed to maximize the body's ability to generate strength. There will also be a certain amount of muscle mass developed through the stimulus of using progressively heavier weights! 

Throughout the length of the Strength and Power 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 workout. 

The Strength and Power EXPRESS Programs are for those people short on time that still want a very effective workout. An EXPRESS Program will give you most of the benefits of the regular programs, but will take less time each day to complete. It will not change the primary emphasis of the program, it simply reduces the number of assistance exercises for the calves, forearms and neck muscle groups. 

The Strength and Power ADVANCED Programs will really push you physically. Make sure to pay high attention to recovery processes such as eating quality foods and keeping the body properly hydrated. Sleeping at least 8 hours per night is also key. And, stretching or massage both before and after the workout is also vital. This will help to stimulate passive blood flow to the muscles aiding the removal of metabolic waste products. Crank it up!

Today's SERIOUS WORKOUT OF THE DAY is from US Sports Online Strength and Conditioning's Strength and Power Menu The 3 Day Strength and Power Express.
Week 1 Day 3.

Week 1 - Day 3 (Friday) of Your Strength and Power Program Week Difficulty: Medium   View Printer Friendly Version (Print Friendly Version and Exercise Descriptions Are Available to Fully Registered Clients) 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 Bench Press 10 reps @ 100 lbs, 5 reps @ 120 lbs, 10 reps @ 130 lbs, 12 reps @ 120 lbs, 10 reps @ 110 lbs  3    Video Dumbbell Seated External Rotation 12 reps @ 11 lbs, 10 reps @ 12 lbs  4    Video Dumbbell Step Up 12 reps @ 25 lbs, 10 reps @ 30 lbs  5    Video Lat Pulldown Wide Grip Front 12 reps @ 80 lbs, 10 reps @ 85 lbs  6    Video Dumbbell Shrug 12 reps @ 50 lbs, 10 reps @ 55 lbs, 10 reps @ 50 lbs  7    Video Dumbbell Biceps Curl 12 reps @ 25 lbs, 10 reps @ 30 lbs  8    Video Cable Triceps Pushdown 12 reps @ 70 lbs, 10 reps @ 75 lbs  9    Video Reverse Crunches 23 reps, 23 reps  10    Video Theraball Weighted Crunches 15 reps @ 15 lbs, 10 reps @ 15 lbs

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