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Showing posts with label baseball workout. Show all posts
Showing posts with label baseball workout. Show all posts

Tuesday, October 3, 2017

US Sports Online Strength and Conditioning Baseball Program Sample








3 Day Competitive Baseball Program - Fielder
Sample Client
Week 1




  • This is a "medium" week to help your body adapt to a new program without excessive soreness.
  • Rest 45 - 60 seconds between each set. You may take up to 2 minutes between the harder sets of the Squat, Bench and Deadlift (this includes Rack Deads but not Scoop or Stretch Deadlifts!) exercises.
  • Perform each repetition with a moderate tempo: (2 seconds down, 2 seconds up).
  • You can change the exercises or weight by clicking on the exercise you wish to change
  • .
  • During your workout, record how each exercise felt then, update your program accordingly so that we can track your progress and fine tune your program .
  • Your training.strengthengine.com workout uses the concept of Periodization. This means that as you progress, there will be built-in changes in exercises, sets, reps, or weight to provide your body with the perfect amount of stimulation to help you achieve the fitness level you want! 

    To update or exchange a particular exercise, click on the exercise within your program. Contact your coach for further instructions.

    Please note that exercise videos and descriptions are available to fully registered clients. Click here to register today!


    D
    a
    y

    1
    Sunday - Workout 1
    Perform the sets listed in your program from left to right
    ExerciseSets
    1Warmup and Stretch5 minutes
    2Squat18@25 lbs, 15@25 lbs
    3Dumbbell Walking Lunge Twists15@10 lbs, 15@10 lbs
    4Leg Extension15@20 lbs, 10@15 lbs
    5Lying Leg Curl15@15 lbs, 10@10 lbs
    6Theraband Internal\External Warmup Rotation (AD)12 reps, 8 reps
    7Dumbbell Bench Press15@25 lbs, 15@20 lbs
    8Push Ups (regular position)18 reps, 18 reps
    9Dumbbell Fly Stretch2 minutes
    10Dumbbell Military Press15@15 lbs, 15@15 lbs
    11Dumbbell Lateral Raise15@10 lbs, 10@10 lbs
    12Dumbbell Rear Lateral Raise15@10 lbs, 10@10 lbs
    13Cable Triceps Pushdown15@35 lbs, 10@30 lbs
    14Med Ball Overhead Throw (kneeling)6 reps, 4 reps
    15Barbell Standing Forearm Flexion15@15 lbs, 10@15 lbs
    16Dumbbell Seated Forearm Extension15@5 lbs, 10@5 lbs
    17Seated Toe Press15@20 lbs, 10@20 lbs
    18Reverse Crunches28 reps, 28 reps
    19Theraball Weighted Crunches15@10 lbs, 10@5 lbs
    20Plate Twists15@5 lbs, 10@5 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 Online Strength and Conditioning

     Just fill out the brief contact form if you would like to get started.


    Contact Me:
    Nathan Lewis 
    US Sports Online Strength and Conditioning


    US Sports Online Strength and Conditioning

    Monday, January 9, 2017

    EVERYONE HAS POTENTIAL (INCLUDING YOU)

    Athletes and Warriors!
    I take great comfort in knowing that I don't have to be a fitness genius to help get the best fitness, strength, conditioning and performance information into your hands so that you are healthier and stronger for the rest of your life. I have surrounded myself with a great team to help you.

    With that in mind here is a simple but powerful motivational message from our partners at GoPro Workouts to help you to forget about perfection, and always seek better in all areas.
    -Nate

    Not everyone can sprint like Usain Bolt, but everyone has the potential to get faster. Not everyone can be an Olympic power lifter, but everyone has the potential to get stronger.Not everyone can sprint like Usain Bolt, but everyone has the potential to get faster.

    Not everyone can be an Olympic power lifter, but everyone has the potential to get stronger.

    Not everyone can shoot like Stephen Curry, but every basketball player has the potential to become an improved shooter. (or ball-handler, etc.)

    Not everyone can be Mike Krzyzewski, but every coach has the potential to be more effective in leading his or her team.

    Not everyone can graduate at the top of their class, but every student has the potential to improve his or her grades.

    Not everyone can be a world-renowned college professor, but every teacher has the potential to be a more effective educator.

    Not everyone can be a great orator, but everyone has the potential to improve their public speaking skills.

    Better parent. Better friend. Better teammate. It doesn't matter who you are or what you do. All of us have potential, and we can all improve in some area(s) of our lives. Talent, skill, and ability are great, but they're useless if they're not applied.

    Potential is a double-edged sword. Having the potential to learn, grow, develop, and improve is a blessing. Unrealized potential is a curse.

    What are you doing to unlock your potential? What are you willing to do to improve?

    Need help? Click here
    Reach 6 Million New Customers Every Week With US Sports Marketing. Home Of The All-Biz Advertising Specials. Effective, Affordable Sports Marketing With Your Positive Bottom Line The Top Priority
    Let's Boost Your Business Today!
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    US Sports Online Strength and Conditioning Powered By RAIN's SOUL!
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    Thursday, November 24, 2016

    US Sports Online S&C Black Friday Sale!

    Hey I understand the opportunities that Black Friday represent for a small business such as US Sports Online Strength and Conditioning, but what I will not fall into is a bunch of unnecessary hype and jive.
    D.C.-Divas-2015-Super-Bowl-Champions!.jpgNate-and-Becky.jpgmwp_virtual_trainer.jpg NateLewis1.jpgNate-and-Michelle-Miller-Transformation-1997.jpgDiego-and-Nate-Senior-Night-2015.jpg



    It' s simple I want to commit to giving you a full comprehensive, customized workout program that you can take anywhere you like to workout out and execute your fitness program that is as close as having me right there with your training step by step, like I have with many hundreds of my in-person clients for over 30 years. Without the logistics and expense that this traditional training brings.

    So with that in mind, we are giving you our yearly, or annual membership at 1/2 off the regular yearly price. Its regularly $140 per year but today until 11:59pm EST Cyber Monday 11/28/2016 its only $70 per year.

    This is you last excuse and I am glad you are smart enough now to not fall into the "New Years resolution" black hole of failure ever again. You know there will never be a better time than now to start. You know there will be ups and downs in your program, but now you are ready to commit to consistency. Not perfection but you will be ever moving forward in you fitness program. And I am proud and humbled to have the opportunity to guide you every step of the way. The first step is now for you to commit to a new you. Click here and choose:

    US Sports Online S&C Black Friday Sale 1/2 OffPrice:
    $ 70
    for 1 Year
    Recurring
    1/2 price off of our annual membership (See annual membership details near the top of the sign up page) Sale is on now until Monday November 28, 2016 at midnight.


    Let's ring in the new year with a newer and more improved body. Thank you for the courage to move forward.
    -Coach Nate

    Reach 6 Million New Customers Every Week With US Sports Marketing. Home Of The All-Biz Advertising Specials. Effective, Affordable Sports Marketing With Your Positive Bottom Line The Top Priority
    Let's Boost Your Business Today!
    http://bit.ly/USSportsMarketing

    US Sports Online Strength and Conditioning Powered By RAIN's SOUL!
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    Wednesday, September 28, 2016

    Pitchers! Proper Training Might Save Your Arm.

    This is my second message for baseball players in about a month, because the rate of injury for baseball players keeps rising.
    I am convinced that it is because of the lack of good strength training in the early years of a young players' career.

    We must change this so-called 'injury bug' NOW!
    If a good strength coach is not feasible or affordable for you as a player or your son/daughter; train with me online saving money and time.

    I will even give you your first week of online training free! Details below.


    Baseball
    The Baseball Programs have everything needed to maximize the physical tools needed for playing baseball. Rotational power movements, shoulder and lower back injury prevention exercises, forearm strength, it's all here! Playing baseball places specific demands on the body and these programs will help meet these demands!
    Image result for clayton kershaw animated
    As will all the Baseball Programs, the sets, repetitions, exercise prescription, and actual weight of the programs are based off an initial fitness level and specific strength to bodyweight ratios. With simple feedback, the progression of the program will follow the body’s unique adaptation process to exercise.
    3 Day Competitive Baseball Program - Fielder
    Click here, fill out the fitness profile form to see a sample of this program and to get started
    3 Day Competitive Baseball Program - Pitcher
    Click here, fill out the fitness profile form to see a sample of this program and to get started
    4 Day Competitive Baseball Program - Fielder
    Click here, fill out the fitness profile form to see a sample of this program and to get started
    4 Day Competitive Baseball Program with Olympics - Fielder
    Click here, fill out the fitness profile form to see a sample of this program and to get started

    Sign up today and start for free for the first 7 days

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    Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance!
    For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators. We will promote your highlight reels with all updates until you are signed to your desired college or pro team!
    Check out the US Sports Elite Athlete Highlight Reel Center:
    Sign up for US Sports Recruiting Assistance here.

    Wednesday, November 5, 2014

    Are YOU The Next World Series MVP? #1 Baseball Conditioning Program In The World!


    Hey Players! Nate Lewis Here!
    The World Series (Congratulations Giants!) marks the begining of off season strength and conditionng for 2015!
    From Little League to World Series MVP this is by far the best program I have ever seen to help you maximize the physical requirements for baseball. Psst. Not to metion that this program will help you get ripped and shredded so you look even better in uniform (but don't tell yout coach. That's just our little secret :) )
    The best part is that you can get this program for yourself as a player or for your favorite player in your family, for  of $9.99 per month with the first 7 days FREE! Available only at US Sports Strength and Conditioning. Below is the complete description of the program with a sample:



    The Baseball Programs have everything needed to maximize the physical tools needed for playing baseball. Rotational power movements, shoulder and lower back injury prevention exercises, forearm strength, it's all here! Playing baseball places specific demands on the body and these programs will help meet these demands!

    As will all the Baseball Programs, the sets, repetitions, exercise prescription, and actual weight of the programs are based off an initial fitness level and specific strength to bodyweight ratios. With simple feedback, the progression of the program will follow the body’s unique adaptation process to exercise.

    Week 1 - Day 2 (Thursday) of Sample Baseball 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
     
    Theraband Rotators (all positions)
    12 reps,8 reps,
    8 reps  
    3
       Video
    Back Extension
    13 reps,13 reps 
    4
       Video
    Kneeling Cross Body Extension
    14 reps,14 reps 
    5
       Video
    Cable Close Grip Row (Low Pulley)
    15 reps @ 160 lbs,12 reps @ 160 lbs 
    6
       Video
    Lat Pulldown Close Grip Front
    15 reps @ 140 lbs,10 reps @ 125 lbs 
    7
       Video
    Dumbbell Lateral Raise
    15 reps @ 32 lbs,10 reps @ 29 lbs 
    8
       Video
    Dumbbell Rear Lateral Raise
    15 reps @ 25 lbs,10 reps @ 23 lbs 

    Get the Full Program Today Click here.
    AthletesThe Fat Burning Workout> Police, Fire, Military > Warriors > The SKLZ Workout Of The Week

    Thank you so much for everything Im an student athlete in Detroit, MI with a serious back injury and wow with 11 weeks of Mr. Lewis training (using the US Sports Online Strength and Conditioning System) I'm ready to get back on the field my strength in my back increase, my speed increase a little, i lost some weight, and i can see my abs coming in lol Click Here To Get The NFL Combine Workout at 25% off Today!

    Tuesday, September 9, 2014

    Sports-Specific Strength and Conditioning Programs.


    However you are getting the training, make sure you train the right way for your sport
    -Nate



    Sports Specific Workouts
    The Sports Specific Programs are designed to give people an exercise program tailored to the demands of their chosen sporting activities. All sports, from Golf to Football, have specific movements and physical demands that can be improved with proper training. The knowledge and experience that goes into each of these sports specific programs is what makes them so effective.

    The most important attribute of any quality training program is injury prevention. Knowing how to start a program is the first step. These Sports Specific Programs provide injury prevention by first establishing a strength and conditioning base. The sets, repetitions, exercise prescription, and actual weight of the programs are based off an initial fitness level and specific strength to bodyweight ratio's. With simple feedback, the progression of the program will follow the body’s unique adaptation process to exercise.

    Whether the goal is performance enhancement or simply the enjoyment of participation in a favorite activity, these Sports Specific Programs can and will provide great results!

    Click on the link to your sport and specify your more detailed goals on the appropriate form during signup.  

    Step 1: Choose Your Fitness Goal

    (Promote your business with US Sports Strength and Conditioning)
    Golf
    Football
    Tennis
    Basketball
    Softball
    The Softball Programs have everything needed to maximize the physical tools used for playing softball...
    Swimming
    The advantages of a quality strength training program for a swimmer has been well documented as more ...
    Wrestling
    The Wrestling Programs are designed for a combination of strength, power and muscular endurance. Wre...
    Boxing
    The Boxing Programs will enhance general strength and increase muscular endurance. There are also bo...
    Cycling
    The focus of the Cycling Programs is to develop muscular endurance and strength. The program will be...
    Track and Field
    The Track and Field Programs will work the body to increase strength and power. These key elements a...
    Baseball
    The Baseball Programs have everything needed to maximize the physical tools needed for playing baseba...
    Ice Hockey
    The Competitive Ice Hockey programs were developed to help with the specific strength and muscular en...
    Motocross
    Motocross racers need a program that will help guard them against injuries and give them enough stren...
    Soccer
    The sport of Soccer requires the combination of muscular endurance, strength and the ability to gener...
    Diving
    The Diving Program is a great strength and power maintenance program. In this program there are shou...
    Triathlon
    The 12-Week Triathlon Programs focus on developing muscular endurance and strength. The program begi...
    Walking Strength
    The focus of the 12-Week Walking Strength Programs is to develop balanced muscular endurance and stre...
    Winter Sports Program
    The Winter Sports Program was developed to enhance the physical qualities required in skiing, snowboa...
    Rugby
    Martial Arts
    The Martial Arts Program was built specifically for developing full body power for use in the Martial...
    Surfing
    The Surfing Power Program helps to get the most out of the sport. There are many different exercises...
    Volleyball
    The Volleyball Program was built specifically for developing full body power for use in the sport of ...

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    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.

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    Saturday, May 31, 2014

    Flash Sale On all Strength and Conditioning Programs On Now until midnight.


    Flash Sale On Now Until Midnight! Get the US Sports Online Strength and Conditioning System Half-Off Today Only! All Sports Conditioning, and Fitness Plans On Sale. Hurry!
    Click here to lock in your program!
    Ripped athlete
    -Thanks for the opportunty to help you!
    Nate

    Friday, May 2, 2014

    Earn a Free Workout With a Pro Athlete

     
     
     
     
     
     
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    Connect with Friends and Earn Free Workouts
    GPW wants to reward you for growing your network. As you connect with friends, you will receive special offers for discounts on programs. Reach 50 connections and earn a Free workout of your choice.
     
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