US Sports Online Strength and Conditioning Baseball Program Sample

3 Day Competitive Baseball Program - Fielder
Sample Client
Week 1

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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

Exercise Sets 1 Warmup and Stretch 5 minutes 2 Squat 18@25 lbs, 15@25 lbs 3 Dumbbell Walking Lunge Twists 15@10 lbs, 15@10 lbs 4 Leg Extension 15@20 lbs, 10@15 lbs 5 Lying Leg Curl 15@15 lbs, 10@10 lbs 6 Theraband Internal\External Warmup Rotation (AD) 12 reps, 8 reps 7 Dumbbell Bench Press 15@25 lbs, 15@20 lbs 8 Push Ups (regular position) 18 reps, 18 reps 9 Dumbbell Fly Stretch 2 minutes 10 Dumbbell Military Press 15@15 lbs, 15@15 lbs 11 Dumbbell Lateral Raise 15@10 lbs, 10@10 lbs 12 Dumbbell Rear Lateral Raise 15@10 lbs, 10@10 lbs 13 Cable Triceps Pushdown 15@35 lbs, 10@30 lbs 14 Med Ball Overhead Throw (kneeling) 6 reps, 4 reps 15 Barbell Standing Forearm Flexion 15@15 lbs, 10@15 lbs 16 Dumbbell Seated Forearm Extension 15@5 lbs, 10@5 lbs 17 Seated Toe Press 15@20 lbs, 10@20 lbs 18 Reverse Crunches 28 reps, 28 reps 19 Theraball Weighted Crunches 15@10 lbs, 10@5 lbs 20 Plate Twists 15@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

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 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! http://bit.ly/USSportsMarketing US Sports Online Strength and Conditioning Powered By RAIN's SOUL!

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.   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 Off Price: $ 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!

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! 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 US Sports Strength and Conditioning Powered By: Discover Why SOUL Will Be the Perferred SuperFood Of Pro Athletes and Celebrities Worldwide! Get Paid To Play Live Online Sports Games Free! The Fat Burning Workout! Burn The Fat and Build Muscle. The Workout Program Everyone Is Talking About. Athletes! Improve Your Strength, Speed, Agility, and Reaction With The #1 Online Strength Coach Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Endorsed By Professional Athletes! The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos. The 91 Exercises Every Athlete Should Know! Add 10 Inches Or More To Your Vertical Leap-The Jump Manual StrengthCoach.com BodyByBoyle OnlineShapeShifter Yoga Discount Sports Supplements US Sports Recruiting Assistance. 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.

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:

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!

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 Program	Week Difficulty:Medium
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	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.
Athletes> The Fat Burning Workout> Police, Fire, Military > Warriors > The SKLZ Workout Of The Week

Tawan Deshawn Downs 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!

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 The Golf Programs are designed for those wanting to achieve fitness, and, to improve their perform... Football This is it! Here are the 12-Week Off-Season Football Strength and Power Programs! The off-season... Tennis The Tennis Programs are designed for the person who loves tennis! Whether the goal is simply to g... Basketball In today's competitive arena, Basketball is a POWER GAME! The athletes are bigger, more powerful ... 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 The off-season is the best time of the year for making great improvements in your Rugby game. The... 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 ...

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.

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

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!

-Thanks for the opportunty to help you!

Nate

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