Swing it like Serena? Only the SWOD knows...

Another great Sunny Morning  here in D.C. Truly a Blessing to write to you today!
Ready to swing it like Serena? Rafael? Martina? Yes warriors I am talking about Tennis strength and conditioning on your Friday SWOD menu!

Make no mistake a big part of the reason these present and former champions are so, is due to the year-round commitment to their strength, conditioning, nutrition and lifestyle programs.

So whether you are looking to go pro or simply want to enjoy the game playing it at your best, get your program and get to work. On to the SERIOUS WORKOUT OF THE DAY!
-As usual fired up
-Coach Nate.

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 aggressively 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.

No matter where you decide to initiate your program US Sports Online Strength and Conditioning will design and deliver your program for you! Click here and fill out the fitness profile form to get started! Please consult a physician before attempting any exercise or program.

Week 1 - Day 1 (Monday) of Your Tennis Program	Week Difficulty: Medium
View Printer Friendly Version Printer Friendly Version and Exercise descriptions are available in the fully registered version of the programs. Click here fill out the fitness profile form to get your custom program today

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	11 reps, 11 reps
	3	Video Static Squat Jumps	6 reps, 4 reps
	4	Video Cable Close Grip Row (Low Pulley)	15 reps @ 75 lbs, 15 reps @ 70 lbs
	5	Video Lat Pulldown Close Grip Front	15 reps @ 65 lbs, 10 reps @ 60 lbs
	6	Video Cable One Arm Rear Lateral Raise	15 reps @ 20 lbs, 10 reps @ 15 lbs
	7	Video Cable One Arm Lateral Raise	15 reps @ 25 lbs, 10 reps @ 20 lbs
	8	Video Dumbbell Reverse Curl	15 reps @ 15 lbs, 10 reps @ 15 lbs
	9	Video Cable High Pulley Torso Twists	15 reps @ 15 lbs, 10 reps @ 15 lbs
	10	Video Cable Low Pulley Torso Twists	15 reps @ 15 lbs, 10 reps @ 15 lbs
	11	Video Dumbbell Seated External Rotation	15 reps @ 10 lbs, 10 reps @ 9 lbs
	12	Video Dumbbell Seated Forearm Extension	20 reps @ 5 lbs, 15 reps @ 5 lbs
	13	Video Dumbbell Seated Forearm Flexion	20 reps @ 10 lbs, 15 reps @ 11 lbs
	14	Seated Toe Press	20 reps @ 50 lbs, 15 reps @ 55 lbs
	15	Video Reverse Crunches	23 reps, 23 reps
	16	Video Plate Twists	15 reps @ 15 lbs, 10 reps @ 10 lbs
	17	Video Med Ball Side Throw (standing)	12 reps, 8 reps
	18	Video Bent Knee Crunches	52 reps, 52 reps

Your program awaits! Click here fill out the fitness profile form to get started today!

The Only 3 Arm Workouts You Need For Sexy Summer Arms

The Only 3 Arm Workouts You Need For Sexy Summer Arms (From Hitchfit.com)

Looking for a way to sex up those arms without turning them into power-house muscles that don’t quite fit inside your t-shirt arms? These 3 moves are your ticket to sculpted beauty that says “Don’t mess with me”, but also looks amazing in a strapless dress.

Don’t be afraid to work on your arms! Strengthening those muscles does not automatically lead to hulk-like resemblances. Unless you are intending to become a body builder, keep it simple, and follow these basic workouts for slimmer, sexier arms this summer:

The Workouts

1. Bench Press – Using a weight-lifting bench, lay down on your back, keeping both of your feet planted on the ground. Lift the bar containing your weights and start repetitions of pulling the bar down to your chest, then lifting to the sky. Twelve repetitions is ideal for building lean muscle, and use as much weight as you can handle. If it’s easy, it’s not helpful. Don’t forget to have someone spot you on this!
   Muscles worked: triceps and pectoral muscles.
2. Push-ups – The is a classic exercise – and for good reason! Check out our blog post on how NOT to do push-ups to make sure you’re getting the best results from your work. Keep those arms and your body straight, and even put your feet up on a higher surface for more of a challenge! Not quite ready for the traditional pushup? Use the knee variation – just make sure to still keep that body and your arms in line.
   Muscles worked: triceps, anterior deltoids, and pectoralis major.
3. Biceps Curl – Keep your feet about shoulder-width apart, and with the palms of your hands facing forward, bend your elbows, pulling the weights up toward shoulders. Five or eight-pound dumbells will do the trick, but keep in mind how much weight you likely carry around in a day. It’s likely you carry around a toddler or even 40 lbs of groceries in the house every week, so consider upping that dumbell weight. You’re stronger than you think!To kick this exercise up a notch, do repetitions in sevens, and vary the height of each rep. Start at the bottom and lift to halfway – so your arms end up at a 90 degree angle. Repeat 7 times. Next, lift from the halfway point up to your shoulders 7 times. Finally, do a full bicep curl from bottom to top 7 times.
   Muscles worked: Biceps

Keep up with these 3 stellar moves and your will be looking at some defined, sexy arms in no time!

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By Heather Aguayo|May 29th, 2017|Build Muscle, Building Muscle, Workout Plans|0 Comments

Jamie Got Ripped 6 Pack Abs and Dropped His Mile Time

I will introduce today's transformation with a simple statement: If you want to get into great shape, you need a great plan and coaching. Jamie below got both with our friends at Hitchfit -Nate Jamie Got Ripped 6 Pack Abs and Dropped His Mile Time I want to give a special thank you to Micah LaCerte at Hitch Fit for coaching me through a 16 week weight loss program. During the 16 weeks I trained online with Micah, I decreased my body weight by 30.7 pounds, from 222.4 pounds to 191.7 pounds. The program, while challenging, was both enjoyable and rewarding. I came to Micah after gaining 40 pounds working my first year as an investment banker. My lifestyle had changed dramatically as I adjusted to an intense work schedule and a sedentary lifestyle. While I continued to lift weights 4 – 5 times a week, my training and diet were based on what I had learned in the high school weight room. I lifted heavy weights with long breaks in between sets, performed no cardio, and consumed somewhere north of 4,000 calories a day – habits I learned during a different time in my life when I played sports, maintained an active lifestyle, and struggled to put on weight. The outcome of a low-cardio, heavy-weight lifting training regimen combined with what could only be described as a WWF wrestler’s diet (as many as 4 Chipotle burritos in a sitting!) was quite predictable – my weight exploded from 200 pounds to a peak of 240 pounds in the span of 12 months. After blowing apart my fifth and final pair of slacks at the seam, I realized it was time to switch gears. I decided I needed to change my training regimen and to take a holistic approach to a healthy lifestyle that embraced a clean diet and cardio exercise. The problem was I had no clue where to start! I hadn’t the faintest idea how to shed meaningful weight while maintaining the muscle mass and strength I had gained over the previous years of training. I decided to look for a personal trainer, and spent over a month looking for a trainer that fit my criteria. I was looking for someone who (a) was actually in top physical condition him- or her-self, (b) offered aggressive training programs that offered real results, and (c) had great references and a track record of helping clients truly succeed. I was also interested in working with a trainer who could provide a personalized training program, but didn’t have to meet his or her clients on a regular basis. Given my decade plus of on-off weightlifting experience, I didn’t need someone to show me exercises I already knew and could perform safely. When I came across Micah and Hitch Fit, I knew I had found exactly what I was looking for. Micah’s innovative online training program provided an aggressive approach to tackling my weight problem while working around my busy personal schedule. Working with Micah was also economical. In-person trainers can cost as much as $100+/session, while 16 weeks or effectively 80 “virtual” weight sessions with Micah cost a grand total of $330. For only ~$20/week – much cheaper than a night out – I got to work with one of the best trainers in the business. After signing up and filling out a questionnaire, Micah quickly delivered a set of customized workouts as well as a tailored meal plan. I was quite shocked by the number of calories in the diet – 3,000 per day – and excited that I could eat well while losing weight. As I soon learned, it is much easier to stick with a weight loss program with a controlled diet providing ample calories than with a crash diet that leaves you feeling weak, hungry, and exhausted. The training program was intense, and consisted of 5 – 7 cardio workouts per week, along with 5 weight training sessions, and optional cardio sessions. The weight training was lighter than I was used to, but proved challenging due to the high number of sets and reps with very little rest in between. These circuit / HIIT style workouts allowed me to maintain muscle mass while greatly increasing the calorie burn of each weight session, and also left enough “gas in the tank” for the day’s cardio workout. I struggled to complete 12+ training sessions per week at first, and had to focus to make it through the first 2 months. However, I quickly realized it is much easier to stick to a challenging program that delivers fast, visible results. Subtle changes are visible every few days and more dramatic changes become apparent every two weeks or so. If you’re losing 2 pounds of fat per week, you will find yourself asking “I wonder how much better I will look if I can lose 4 more pounds? Hey, that should only take me two weeks!” I found this inner dialogue and the quick, albeit hard-won, results much more motivating than gradually trying to lose a few pounds each month, with the slim hope of having decent results sometime in one or two years. With Micah, losing weight had become a real and practical goal that was achievable in a definite time horizon. Somewhere around weeks 6 – 8, the results really took off. On top of having already lost 15 pounds, working out 12+ times a week became significantly easier. My endurance, energy, and fitness increased and I just plain felt better and more relaxed. As I continued my training, I accomplished several feats I previously thought beyond my reach, including averaging 8 – 12 miles of running per day for nearly a month, dropping my mile time from ~10:00 min / mile to 7:20 min / mile over 5 miles, and completing a 16 ½ mile continuous run. After 16 weeks of hard work, I weighed in at 191.7 pounds – a weight I haven’t achieved since high school – with 6% – 8% body fat and looking and feeling great. If you are on the fence about giving Hitch Fit a try, as I was initially, don’t hesitate and simply sign up. You can start with a 12-week program to minimize your risk, and upgrade to a 16 week program at the end of 12 weeks. If you stick with the program and put in honest effort, there is no healthier or rewarding way to lose weight than training with Micah. I am so satisfied with the results that I have signed up to work with Micah on a16-week mass building program, and can’t wait to get started! Thanks again! Jamie S. Want to get in the Best Shape Of your Life? Jamie’s Program Choice – Lose Weight Feel Great – Online Weight Loss Program Follow this link for Rates, Program Details, to Purchase and get started!