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Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts

Tuesday, December 5, 2017

Sunday, November 5, 2017

NPC News Featuring: IFBB Women's Physique Pro Natalia Coelho Nutrition Prep Tip on US Sports Net!




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US Sports Online Strength and Conditioning SystemGalaxy Fitness Competitor Program

For those wanting to compete in a contest like the Galaxy Fitness Competition this program will definitely help. It incorporates strength and Olympic power exercises, plyometric exercises, and some intense core stabilization movements. It will get you ready to compete! 

Throughout the length of the program, the manipulation of the sets and repetitions for each exercise will be based on proven periodization concepts that involve changing the intensity and the volume of the workout. This variation provides a more consistent "programmed response" to exercise which will help to avoid those depressing plateau's in progress. 

The starting point of the program 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! Click here and fill out the fitness profile form to get started




IFBB Figure/ Women's Physique Pro Natalia Coelho Nutrition Prep Tip interview by Frank Sepe for npcnewsonline.com

Monday, September 18, 2017

US Sports Online Strength and Conditioning's 2 Day Bodybuilding Intro

Hello again Athletes and Warriors!
I have said it once and I will continue to submit that competitive Bodybuilding is the most difficult sport to see consistent success in. Steroids or "No-Roids"! Yep I said that!
Now to be responsible I do not advocate illegal steroid use as it is once again illegal and dangerous.
We'll have a more detailed discussion on that in a later post.

Everything we do in the world of fitness has its roots in bodybuilding and its concepts so whether you plan on stepping on stage on not its a good idea to understand the basic concepts and processes of bodybuilding.

Of course if you are looking for any reason to better your body and life and a good strength coach or personal trainer is not feasible or affordable. Train with me online saving money and time!
Simply log on to The US Sports Online Strength and Conditioning System and fill out the fitness profile form to get started as early as today! I look forward to helping you.

Nate
Tune In To Our Youtube Channel for the StrengthCast Power Minute Where We Feature Exercises and "How To's" Of the US Sports Online Strength and Conditioning System. Click Here To Watch!



  Body Building

The Body Building Programs were developed with the concepts and knowledge of cutting edge training principles needed to stimulate muscle growth. Volume and intensity changes, rest period manipulations, supersetting, drop sets, contraction speed variations, they're all here! However, the key to success is to not only know what to do but when and how to do it. This is where the concepts of Periodization and individualization come into play. Not everyone can handle the same quantities of muscle work. The sets, repetitions, exercise prescription, and actual weight in the Body Building 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 bodyƂ’s unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best! Also, the EXPRESS Body Building Programs are great for those that respond best to shorter programs. All of these features create an organized training plan. This takes the guesswork out of not knowing what to do and ultimately, leads to success!

Train Hard!



Select a Program
2 Day Bodybuilding Intro
View a Sample Workout of this Program Below:


Week 1 - Day 1 (Monday) of Matt Ahrens's 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
Machine Vertical Chest Press
10 reps @ 120 lbs,12 reps @ 145 lbs,
10 reps @ 130 lbs 
3
   Video
Dumbbell Fly
20 reps @ 20 lbs,15 reps @ 20 lbs 
4
   Video
Dumbbell Step Up
15 reps @ 25 lbs,10 reps @ 20 lbs 
5
   Video
Machine Leg Extensions
20 reps @ 75 lbs,15 reps @ 80 lbs 
6
   Video
Machine Leg Curl
20 reps @ 60 lbs,15 reps @ 70 lbs 
7
   Video
Cable One Arm Row
20 reps @ 40 lbs,15 reps @ 45 lbs,
10 reps @ 40 lbs 
8
   Video
Lat Pulldown Wide Grip Front
20 reps @ 65 lbs,15 reps @ 70 lbs 
9
   Video
Dumbbell Triceps Kickback
20 reps @ 10 lbs,15 reps @ 11 lbs,
10 reps @ 10 lbs 
10
   Video
Bent Leg Knee Ups from Bench
26 reps,26 reps 
11
   Video
Bent Knee Crunches
52 reps,52 reps 

Saturday, September 16, 2017

US Sports Online Strength and Conditioning Youth Strength Training

Hello Athletes and Warriors!
Great morning here in DC I pray its just as beautiful where you are today!
US Sports Online Strength and Conditioning's Youth Fitness Programs have helped hundreds of Athletes and Warriors get their fitness lifestyles started early.  This is the best case scenario for a healthy happy life.
Although any time to start is a good time. If you can get yourself, your son, daughter or young loved one started getting healthier and stronger the right way as soon as they are able to comprehend movement; you will have a youngster who will enjoy life and sport to a level you may not have thought possible. And there is a good chance that he or she will enjoy activities injury free or with a faster recovery time should they occur. So here is our description and sample workout of our Youth Fitness Programs.
When you or your child is ready (We recommend that your child be 11 years old  and above, but we can tailor a program for any child of any age), click here and fill out the fitness profile form. Your coach will contact you in 24 hours or less with program recommendations. 
The example shown was originally designed for a specific athlete and could be dangerous to be attempted by an inexperienced athlete or fitness warrior.
Please consult a physician before engaging in any exercise program. 

Youth Strength Training

Youth Strength Training Programs are designed for overall health and the achievement of a leaner, stronger body. These programs are an excellent first step in helping a young person learn how to lift weights safely. Done correctly, and with adult supervision, weight training can be an excellent form of exercise that, once learned, can provide a lifetime of health benefits.

Throughout the length of the Youth Strength Training 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 weights are lighter and the repetitions will be higher for added safety!

As with all the programs, the starting point of the workouts are based on the child's initial fitness level. With feedback, the actual progression of the program will follow the child's unique adaptation process to exercise.

Fine tune the programs to include various exercises that can be matched to equipment at home or in the gym! In addition to strength training, encourage children to participate in their favorite sports for a well rounded fitness program. Have fun and get healthy!



Select a Program


2 Day Youth Baseball (for Home)2 Day Youth
View a Sample Workout of this Program Below:


Week 1 - Day 2 (Thursday) of Sample Youth 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
Machine Vertical Chest Press
20 reps @ 120 lbs,20 reps @ 120 lbs,
12 reps @ 120 lbs 
3
   Video
Dumbbell Fly
20 reps @ 20 lbs,15 reps @ 20 lbs 
4
   Video
Dumbbell Step Up
20 reps @ 20 lbs,15 reps @ 25 lbs 
5
   Video
Machine Leg Extensions
20 reps @ 75 lbs,15 reps @ 80 lbs 
6
   Video
Machine Leg Curl
20 reps @ 60 lbs,15 reps @ 70 lbs 
7
   Video
Back Extension
11 reps,11 reps 
8
   Video
Lat Pulldown Close Grip Front
20 reps @ 60 lbs,15 reps @ 65 lbs 
9
   Video
Dumbbell Lateral Raise
20 reps @ 14 lbs,15 reps @ 15 lbs 
10
   Video
Dumbbell Rear Lateral Raise
20 reps @ 11 lbs,15 reps @ 12 lbs 
11
   Video
Dumbbell Concentration Curl
20 reps @ 15 lbs,15 reps @ 20 lbs 
12
   Video
Cable Triceps Pushdown
20 reps @ 60 lbs,15 reps @ 65 lbs 
13
   Video
Reverse Crunches
23 reps,23 reps 
14
   Video
Alternate Heel Touchers
52 reps,52 reps 


Exercise descriptions and some videos are available to fully registered clients. 
To register and start training with us today click here and fill out the fitness profile form.
Your coach will contact you in 24 hours or less with program recommendations. 
If you are ready to get started immediately you can click here to become a member today!

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