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Showing posts with label sports training. Show all posts
Showing posts with label sports training. 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

    Tuesday, May 30, 2017

    Experts Warn: Ease Into Hot Weather Workouts


    Okay Athletes and Warriors! The weather is warming up in most parts of the globe, and even though that's a great time to amp up your workouts, be sure to take all safety into consideration before you do.
    Image result for Workout animated
    To further explain why, here are some lab-coat wearin' smart folk to break it on down and make it funky for ya!



    Experts Warn: Ease Into Hot Weather Workouts
    WASHINGTON (AP)--For couch potatoes who begin an exercise program when it's hot, even working up a sweat takes practice.

    The practice is called acclimatization. It's the process of getting your body used to the special demands of hot weather. "You don't sweat as much until you are acclimated," said Dr. Janice Zimmerman, director of the medical emergency center at Ben Taub General Hospital and an associate professor of medicine at Baylor College of Medicine in Houston.

    Beginners should not feel alone in this. Even trained athletes who plunge into working out in hot weather could benefit from time to adjust, Zimmerman said. "A period of acclimatization is necessary from a safety standpoint for just about everybody," she said. The risk in not easing into exercise is in overexerting before your body has learned how to shed heat efficiently. The outcomes could range from having a less rewarding workout to, in the worst cases, triggering an underlying heart problem or fatal heat stroke.

    The body has two main ways of doing controlling heat, Zimmerman said. One is to dilate blood vessels near the skin. Blood that's heated in the body core by exercise can be cooled by radiating the heat through the skin into the air. Dilated blood vessels bring more blood to the skin. "It operates kind of like a car radiator does," Zimmerman said. The other method is by sweat production, which acts more like the car's air conditioner. Evaporation has a cooling effect. And when sweat evaporates, it gives up heat, which cools the skin. "The more you sweat, the more heat you lose," Zimmerman said. "As people get acclimated, they sweat more and lose heat better."

    How long it takes to become acclimated varies from person to person, Zimmerman said. Trained athletes, who already sweat efficiently, take less time than do untrained people to get used to heat. However, the technique of acclimatization is the same for the trained and untrained - starting at a comfortable level and increasing it gradually.

    Sweat output requires liquid input to keep the body's water level up. And people can lose water more easily than they realize. "The best way to say it is, if you just go by thirst alone, you'll probably underdrink by a third," said Mike Sawka, chief of the Thermal and Mountain Medicine Division, U.S. Army Research Institute of Environmental Medicine, Natick, Mass.

    That's because the brain doesn't sense thirst until the fluid levels are already drawn down. The body then has to play catchup, drinking until the feeling of being thirsty goes away. As hot weather wears on and people become used to it, they become better at matching their liquid needs to their liquid output, Sawka said. But a person can lose 3 percent of body weight before feeling thirsty, Zimmerman said. And people may go through the summer in a continuous state of slight dehydration. This can account for the pounds that many people lose each summer, thinking they've been burning more calories by being more active, she said. "People are proud of that fact, but the reality is they are losing water, not fat," she said.
    People also can see their exercise performance drop without realizing it, Sawka said. "If I ride a bike and I'm not competing, I'll just notice I rode a little slower - or I might not notice," he said. An athlete keeping track of time or distance might feel thirsty but not care, focusing instead on the event, Sawka noted. And an older person might not notice thirst quickly, he said - age dulls the ability to sense thirst. This is especially a risk for older people because dehydration, which makes the heart beat faster, can trigger underlying problems such as heart disease, he said.

    For all exercisers, the way to head off trouble is to drink even when they are not thirsty, and water is the best drink, the experts said. Sports drinks that replace sweated-off carbohydrates and electrolytes are valuable only for people who exercise an hour or more, Sawka said. Some drinks should be avoided, Zimmerman said. Alcohol is among these, she said - it is a diuretic, so it makes you excrete water. Caffeine is a mild diuretic, so drinks with caffeine are "better than nothing," she said.

    However, a noted researcher sees value in some flavored drinks. The use of salt and carbohydrates, as found in sports drinks, stimulates thirst, said Dr. Oded Bar-Or of McMaster University in Hamilton, Ontario. His research looked at children, but the results probably hold for adults as well, the Canadian scientist said.

    In Bar-Or's experiments, children who got a lab-prepared flavored drink with salt and carbohydrates drank enough to keep themselves fully hydrated. Flavored water alone left his test subjects slightly dehydrated, and plain chilled water did even less good, he said.

    Sunday, March 6, 2016

    Fitness Ball Training for Golf

    Model-golf-swing.gifNate-@-Gilman-2.jpg
    Won't be long now Golf Athletes and Warriors, when some of you will be hitting the links. Before you attempt that first 300 yard drive or 50 foot putt, make sure you are conditioned properly to not only perform at your highest level, but to avoid many of the possible nagging injuries and ailments that many suffer at times playing the game. Sign up today for one of our Golf strength and conditioning programs to help you hit it long and straight all Spring and Summer long. Now here's our pal Susan with today's guest article:
    -Nate


    Fitness Ball Training for Golf

    by Susan Hill

    There are many training tools available to help achieve better balance in your golf swing. The most effective way to improve balance is by training the core musculature. Any time you put yourself in an unstable environment through the use of balance pads, fitness balls, or various other balance training aids, you increase your body's awareness and balance. As golfers make their way through the exercise continuum they will progress from simple to more complex exercises. Fitness balls are an effective training tool for increasing strength, improving joint and body stability and increasing joint flexibility. The ball's round surface allows activation of the core stabilizer muscles. The unstable surface forces the body to adapt from moment to moment producing better balance, coordination between muscles and, ultimately, greater stability.

    It can be suitable for people of all ages and activity levels because there are many progressions for each exercise. It can effectively and safely work essentially every muscle of the human body through a full range of motion with or without external resistance. The body's core is the foundation for all movement, so strong arms and legs without proportional core strength is counterproductive.

    The fitness ball is a great way to make even the simplest exercises more complex, improve coordination and engage smaller muscles, which are chiefly responsible for balance and stability. Your chest, abs, back and glutes can achieve more functional, sport-specific strength with exercises of varying complexity.

    Many golfers enjoy home based workout programs which allow them freedom away from the gym. Fitness balls are relatively inexpensive, versatile, and produce great results for your game. You can simply deflate the ball and take on trips so you don't miss workouts. Inflating a ball for use is simple and generally takes less than 5 minutes. Fitness balls are a natural training tool for most athletic endeavors and, in particular, golf.

    Susan Hill is a CHEK golf biomechanic, sports nutritionist and fitness trainer. For more information on her golf specific programs, visit http://www.fitnessforgolf.com



    Source: http://www.PopularArticles.com/article22732.html
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    Friday, October 31, 2014

    Ways to Protect Female Athlete's Knees

    Although there are certain considerations that must be accounted for in Female athlete and fitness Warrior programs, the basic protocols of injury prevention are the same. At US Sports Strength and Conditioning, we take a 9 month approach to long term injury prevention for a female athlete it would look like this:

    The Women's Fitness Programs are designed to bring about a toning and shaping effect to the body by using lighter weights and higher repetitions. There is also a greater emphasis on the parts of the body that many females want to work on: hips, legs, buttocks, back of the arms etc.

    One of the fundamentals in weight training is to not train the same bodypart on consecutive days. So, for these 3 Day Programs, take a day off in between each training session. However, the Consecutive Training Day Programs allow for grouping 3 training days any way one likes, depending on schedule.

    The starting point of the workout 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 best! To maximize the reduction of body fat, it is recommended to involve some cardiovascular exercise in the weekly exercise routine. Just choose one of the programs that has the cardio built right in. Have fun and get into the shape of your life!
    This first training cycle (above) would prepare her to train for her sport of choice:


     
    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!
    Then during her season she would keep her joints and muscles strong, and even get stronger as the season went along by doing one of our Strength and Power Programs:


    The Strength and Power Programs were designed to maximize the body's ability to generate strength. There will also be a certain amount of muscle mass developed through the stimulus of using progressively heavier weights!

    Throughout the length of the Strength and Power 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 workout.

    The Strength and Power EXPRESS Programs are for those people short on time that still want a very effective workout. An EXPRESS Program will give you most of the benefits of the regular programs, but will take less time each day to complete. It will not change the primary emphasis of the program, it simply reduces the number of assistance exercises for the calves, forearms and neck muscle groups.
    The Strength and Power ADVANCED Programs will really push you physically. Make sure to pay high attention to recovery processes such as eating quality foods and keeping the body properly hydrated. Sleeping at least 8 hours per night is also key. And, stretching or massage both before and after the workout is also vital. This will help to stimulate passive blood flow to the muscles aiding the removal of metabolic waste products. Crank it up!

    And now the science behind the US Sports Strength and Conditioning Programs

    Ways to Protect Women's Knees
    WASHINGTON (AP) - It took just one wrong jump, and women's basketball star Rebecca Lobo was on the floor in agony, yet another victim of a torn knee ligament called the ACL.
    The very day Lobo was writhing in pain last week, doctors were meeting to figure out how to battle a growing problem: Women are far more susceptible to this debilitating knee injury than men. It's not just a risk for professional female athletes, but for high school and college teams, and even women who like a little weekend skiing, soccer or hoops.
    Anterior cruciate ligament injuries are notorious because they're so painful and can require months of treatment and rehabilitation. But they also can predispose people to serious knee arthritis later in life, said Dr. Joan McGowan of the National Institutes of Health. The good news: There are some ways women can protect their knees, lowering the risk of injury by strengthening their hamstrings and learning to crouch properly while jumping, concluded a consensus conference sponsored by the American Academy of Orthopedic Surgeons.
    AthletesThe Fat Burning WorkoutPolice, Fire, Military > Warriors > The SKLZ Workout Of The Week
    Now doctors' quest is to alert women. "These injuries affect young people, and can affect the rest of their lives," said Dr. Letha Griffin, team physician at Georgia State University, who organized the meeting. "We really need to ... help the public know that there are injury prevention techniques." Her message: "If I'm doing jumping, pivoting, cutting sports, I really need to look into some of these prevention techniques."
    Inside the knee, two ligaments pass each other in the shape of a cross, connecting the upper and lower leg bones. The anterior cruciate ligament is the one in front, and it's important in pivoting. Many sports fans connect ACL injuries to football's crunching hits. But experts say most ACL tears actually are noncontact injuries - and studies show women suffer from them about five times more than men.
    ACL injuries are particularly common with lots of jumping, quick deceleration and pivoting, like in basketball, soccer and skiing. But recreational athletes who run, take boxing classes, even do step aerobics can suffer, too, said McGowan. Scientists are studying everything from hormones to anatomy to explain the gender discrepancy. But neuromuscular factors seem to play the biggest role, and that's where women can lower the risk, Griffin said.
    Hamstrings, muscles behind the thigh, relieve stress on the ACL when the knee bends. If your hamstrings are too weak, they may not protect the ACL. Men's hamstrings typically are 60 to 70 percent as strong as their quadriceps, muscles in front of the thigh. Women athletes may have strong quads, but they typically have significantly weaker hamstrings, said Dr. Thomas Lindenfeld of the Cincinnati Sportsmedicine Research and Education Foundation. So as they jump and pivot, the hamstrings don't do their job and the ACL tears. In addition, women jump and land differently than men - more straight-legged and flat-footed. Men bend their knees more as they jump and land, a built-in shock absorption.
    The Cincinnati foundation created a program called Sportsmetrics to strengthen hamstrings and train female athletes to jump with their knees properly bent and body correctly aligned so they don't land off-balance. In a study of 1,200 high school athletes, the six-week program lowered girls' injury risk to equal boys' risk, Lindenfeld said. The foundation now sells a video that demonstrates the program, and dozens of high school and college teams already are adopting the techniques.
    Also, many ski shops carry pamphlets describing Vermont research on avoiding ACL injuries. Scientists videotaped ski accidents to show positions where skiers got so off-balance that the stress tore an ACL. Teaching skiers about those risky positions and how to regain balance on the slopes can reduce injuries, Griffin said. This focus on injuries shouldn't scare off women - exercise is key to good health and American women don't exercise enough, stressed McGowan, who led a related NIH meeting last week on women and sports.
    But learning to prevent injuries in professional athletes could translate to a more fit general population, she said. It's important to know "this is the kind of thing amenable to training."
    Copyright The Associated Press. All rights reserved.

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

    Great coach, really becomes your friend and knows how to motivate you. He loves his job, there is nothing better than working with someone that loves their job and wants to better his athletes and themselves every time. I would definetaly recommend Nate to every athlete that is serious about their sport and wants to succeed. Learned something from Nate: success will always come, you just have to keep working.
    Diego O.

    Thursday, June 5, 2014

    For All US Sports Online Strength and Conditioning Clients

    Nate here with a quick reminder for all US Sports Online Strength and Conditioning Sytem users:
    You have complete control on the adjustments of sets, reps, and weights of your program. After or as you workout please enter feedback for each exercise.:
    Your feedback box is the drop down menu on the right:

    Week 3 - Day 2 View Printer Friendly Version

    After your workout, send your trainer feedback using the dropdown boxes on the right.
      More on Sending Feedback to My Trainer

     
     Exercise NameSet and Rep CombinationsFeedback
    Rating
    1
     
    Warmup and Stretch
    8 minutes 
    2
       Video
    Theraband Internal\External Warmup Rotation (AD)
    12 reps,10 reps,
    8 reps  
    3
       Video
    Dumbbell Incline Bench Press (45 Degree)
    8 reps @ 105 lbs,8 reps @ 105 lbs,
    6 reps @ 105 lbs  
       

    Once you choose the ratings for each exercise, Send your feedback with the button at the bottom of each workout:
      *
    This service as you can see is not the same run-of-the-mill cookie cutter, one size fits all program. It will be in a constant state of change as your abilities, and conditioning get better. This feedback feature helps me help you further customize your program. 
    Feel free to contact me via email reply if you have any further questions.
    Haven't received your program? Sign up today! The first 7 days is FREE and its only $9.99 thereafter. Click Here To Get Started

    Tuesday, May 27, 2014

    Softball Players! Work hard, Work Smart, Have Fun!

     Hi there Nate Here! I have been getting a ton of emails asking whether we had any programs for Softball and Other Summer Sports. The Answer Is Yes! I look forward to helping you excel! Sign Up today for US Sports Online Strength and Conditioning. The first 7 days is FREE and then its only $9.99 per month. Cancel at anytime. Let's Rock The Diamond!
                                  
    Softball

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

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

    Work hard, play hard, and have fun!

    Select a Program

    3 Day Competitive Softball - Pitcher
    View a Sample Workout of this Program Below:
    3 Day Competitive Softball - Fielder
    Week 1 - Day 2 (Thursday) of Softball 3 Day Competitive Pitcher'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
     
    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 
    9
       Video
    Dumbbell Seated Forearm Extension
    15 reps @ 11 lbs,10 reps @ 10 lbs 
    10
       Video
    Dumbbell Seated Forearm Flexion
    15 reps @ 23 lbs,10 reps @ 21 lbs 
    11
       Video
    Standing Toe Press
    15 reps @ 240 lbs,10 reps @ 215 lbs 
    12
     
    Seated Toe Press
    15 reps @ 120 lbs,10 reps @ 110 lbs 
    13
       Video
    Med Ball Side Throw (standing)
    6 reps,
     
    If it's time to get serious about your fitness, you need a structured program. I'll tailor a program specific toyur 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 Strength and Conditioning
     Just fill out the brief contact form if you would like to get started.

    Contact Me:
    Nathan Lewis CSCS
    US Sports Strength and Conditioning

    10 Rules of Fat Loss

    Monday, March 31, 2014

    Sports Specific Conditioning Programs 1/2 Off Sale Ends Tonight at Midnight!

    US Sports Strength and Conditioning One Day Sale! On Now!

    1/2 off the regular price of $9.99 per month of all Sports Specific Programs. Today only lock in your price of $4.45 per month.
    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!
    Regular price: $9.99 per month Lock in your price of $4.45 per month permanently! Today only. Click Here To Train Correctly For your Sport and Save

    Saturday, March 1, 2014

    Today's feature exercise: Wide Grip Chin Ups (Rep Only)

    Ole' Skool' exercises never die, they just end up in fancier marketing! As an athlete or fitness warrior, nothing helps build upper body strength all over, and especially in the lats, biceps, and forearms. You can see it is essential to performaning in many sports.
    Wide Grip Chin Ups (Rep Only) View Video
    Exercise Description:

    Position your hands 6 - 8 inches wider than your shoulders on either side. Your palms should be facing away from your body. Exhale and lift your body until your chin is above the bar. Lower your body down until your arms are in a fully extended position.

    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 Strength and Conditioning 

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

    Contact Me:
    Nathan Lewis CSCS
    US Sports Strength and Conditioning 
    US Sports Strength and Conditioning