Dick's Sporting Goods TODAY ONLY: $20 Off Your Online Footwear Purchase

Plus, Athletic Gear Deals You Won’t Want To Miss! Web Version

Today's SWOD's (Serious Workouts Of The Day)

Good Day Athletes and Warriors!
Wherever you are in the Universe, its a honor and pleasure to serve you today.

Today's SWOD will take us from Fitness, Bodybuilding, and Sports Specific Strength and Conditioning. I pray that they inspire you to be your best in and out of the gym. Summer is here and the US Sports Online Strength and Conditioning Nation Rocks on!
Let's get after it!


We kick off the festivities with our friends Micah and Diana Lacerte from their #1 ranked online program Hitchfit  with what else? Abs baybee!' Just in time for Summer.




Our PALs at BPI Sports not only manufacture the best in sports nutrition. They know a thing or two about applying that knowledge into maximum gains 'under the rack' Check them out here:






And for you athletes out there looking for a fitness solution to get ready to bang on the field, let's bring in our boys' and gals' from Stack Fitness with some great sports related strength and conditioning tips.

Now all you have left to do is Get After It! If you have any questions about today's SWOD's or even more fitness tips, visit The US Sports Online Strength and Conditioning System today! Peace and have a great Monday!
-Nate

Your SWOD is headed to the Gridiron!

Hello there and Good Morning Athletes and Warriors!
Today on US Sports Network its another great day and as the sun is shining behind a few clouds here in DC, I am blessed to write to you today to help you get the most out of your fitness and strength and conditioning programs to be the healthiest, leanest, biggest, fastest, strongest, and best athlete or warrior you can become.

So today we help the Football Athletes get the most out of your programs now so that you can play your best and be in a position to play injury free this fall. I have to admit that these football programs I specialize in as I see so many football player in corporate gyms and fitness centers training incorrectly for one of the most physically demanding sports in the biz'

So if you are a serious player or just starting out, check out Today's SERIOUS WORKOUT OF THE DAY, as we sample our 3 Day High School Football Strength and Conditioning Program from the US Sports Online Strength and Conditioning System

Remember to consult a doctor before engaging in any fitness program.
Let's get to the SWOD!

Football

This is it! Here are the 12-Week Off-Season Football Strength and Power Programs! The off-season is the best time of the year for making great improvements. It is the time to develop your strength, power, quickness and conditioning. Those of you who have played football know what needs to be done to get yourself into the kind of shape it takes to be a dominant player. And, if you are new to a football program, just follow the workouts and see great results!

Strength and power are two of the most important physical qualities that a football player can have. These Off-Season Football Programs are specifically designed to improve these qualities. There will be an evolution in these programs from a base strength phase through to a peak power phase. Remember to keep a positive attitude and work hard!

Week 1 - Day 1 (Monday) of Matt Ahrens's Program	Week Difficulty: Medium
View Printer Friendly Version (Printer Friendly Version Available in the Fully Registered Version)

Click on an Exercise Name to view a description of that exercise
(Exercise descriptions are available in the fully registered version)

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Power Clean	5 reps @ 90 lbs, 4 reps @ 105 lbs, 3 reps @ 125 lbs, 6 reps @ 135 lbs, 8 reps @ 115 lbs, 6 reps @ 105 lbs
	3	Video Bench Press	10 reps @ 100 lbs, 5 reps @ 120 lbs, 10 reps @ 130 lbs, 12 reps @ 120 lbs, 10 reps @ 110 lbs
	4	Video Incline Bench Press (30 degree)	12 reps @ 95 lbs, 10 reps @ 100 lbs, 10 reps @ 95 lbs
	5	Video Med Ball Chest Pass (standing)	6 reps, 4 reps
	6	Video Dumbbell Fly Stretch	60 seconds
	7	Video Front Squat	10 reps @ 90 lbs, 5 reps @ 110 lbs, 10 reps @ 120 lbs, 12 reps @ 110 lbs
	8	Video Dumbbell Jump Squat	6 reps @ 15 lbs, 4 reps @ 15 lbs
	9	Video Barbell Reverse Lunge	12 reps @ 60 lbs, 10 reps @ 60 lbs
	10	Video Dumbbell Lateral Raise	12 reps @ 17 lbs, 10 reps @ 18 lbs
	11	Video Dumbbell Rear Lateral Raise	12 reps @ 13 lbs, 10 reps @ 14 lbs
	12	Video Cable Triceps Pushdown	12 reps @ 70 lbs, 10 reps @ 75 lbs
	13	Video Cable One Arm Reverse Triceps Pushdown	12 reps @ 30 lbs, 10 reps @ 30 lbs
	14	Video Reverse Crunches	23 reps, 23 reps
	15	Video Cross Crunches	26 reps, 26 reps

Get your own customized strength and conditioning program today! Click here and fill out the fitness profile form to start today FREE

Today's SWOD Has Got That Swing!

Good Morning Athletes and Warriors!
Getting things started bright and early today because we care, and I have an early appointment today so why not reach out to my Athlete and Warrior Nation a little earlier than usual! :)

Okay let's get to the SWOD as many of you are hitting the links, its important to get yourself into your best condition year round so that not only can you smack that little white sphere 300 + yards or more, but more importantly play without injury or ailment. That requires a specific program designed to address performance, action, recovery, rest, nutrition and more.

You will get all of these pieces together as one of our online clients. Click here, fill out the fitness profile form to get your custom workout today.

Okay let's get to your  SERIOUS WORKOUT OF THE DAY Golf Strength and Conditioning workout. Remember to talk to your doctor before engaging in any fitness program. Now enjoy the rest of your hump day!
Today's workout will be from the US Sports Online Strength and Conditioning Sports Specific Golf Program. This sample is Day 1 of Week 2 of the 3 Day Health Club Program.

-Coach Nate.

Golf

The Golf Programs are designed for those wanting to achieve fitness, and, to improve their performance on the golf course! Millions of people enjoy playing golf and what better way is there to get in shape than to perform an exercise program that takes into account the specific movements and physical demands of the great game of golf.

The first available golf workout is our "Dumbbell Golf Program". This program can also be done just about anywhere! It is an excellent program for those who want more physical development and wish to train at home. Training with dumbbells requires more balance and control to perform the required exercises. It also enhances functional strength development for injury prevention.

The second available golf workout is our “Health Club Golf Program”. This program requires the use of a fully equipped gym but will help achieve fitness goals quicker and in many instances will give the best performance increases!

The final golf program is our "No Equipment Golf Program". This program will be for those who can't make it to the gym, or simply want to work out at home with no equipment required.

All of our Golf Programs will add more distance and more consistency to any golf game!

Week 2 - Day 1 (Monday) of Your Program	Week Difficulty: Hard
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	Video Straight Arm Back Extension and Squeeze	18 reps, 18 reps
	3	Video Lying Cross Body Floor Extension	13 reps, 13 reps
	4	Theraband Rotators (all positions)	15 reps, 12 reps
	5	Video Leg Press (45 Degree)	15 reps @ 310 lbs, 15 reps @ 310 lbs, 12 reps @ 280 lbs
	6	Video Dumbbell Squat Lunge	15 reps @ 30 lbs, 15 reps @ 30 lbs
	7	Video Machine Leg Extensions	15 reps @ 80 lbs, 15 reps @ 80 lbs
	8	Video Machine Leg Curl	15 reps @ 70 lbs, 15 reps @ 70 lbs
	9	Video Dumbbell Military Press	15 reps @ 30 lbs, 15 reps @ 30 lbs, 12 reps @ 25 lbs
	10	Video Dumbbell Lateral Raise	15 reps @ 15 lbs, 15 reps @ 15 lbs
	11	Video Dumbbell Rear Lateral Raise	15 reps @ 12 lbs, 15 reps @ 12 lbs
	12	Video Cable Triceps Pushdown	15 reps @ 65 lbs, 15 reps @ 65 lbs
	13	Video Standing Toe Press	20 reps @ 95 lbs, 15 reps @ 105 lbs
	14	Video Barbell Standing Forearm Flexion	15 reps @ 30 lbs, 15 reps @ 30 lbs
	15	Video Dumbbell Seated Forearm Extension	15 reps @ 5 lbs, 15 reps @ 5 lbs
	16	Video Bent Leg Knee Ups from Bench	26 reps, 26 reps
	17	Video Cross Crunches	29 reps, 29 reps, 23 reps
	18	Video Plate Twists	15 reps @ 15 lbs, 15 reps @ 15 lbs
	19	Video Med Ball Side Throw (standing)	6 reps, 6 reps, 4 reps

Get your own custom Strength and Conditioning Program for any sport activity or fitness goal. Click here and fill out the fitness profile form to get started today!