Beware of these 7 Dieting Mistakes

Subscribe to Our Newsletter

Get motivating health and fitness articles sent directly to your inbox.

Having trouble viewing this email? Click Here to view the web version. Refer a Friend US Sports Strength and Conditioning News Powered By 202 Fitness May 26, 2014 (Sponsor this newsletter) Personal Trainers: Train More Clients, Make More, Have More Freedom Success in Fitness Starts with Renewing Your Mind The way to get started is to quit talking and begin doing. Walt Disney I love the interaction with so many Athletes and Fitness Warriors all over the world. You are truly a blessing to me and I pray that I can bless you with my passion for fitness and strength and conditioning. As it is in a venue such as this where I communicate with so many people from so many diverse backgrounds; I do come across a majority of those who I like to call "think about its." They (and I hope this is not you) will be fired up about training with me online or in person at 202 fitness, We have talked about goals, abilities, schedule and determined commitment. But unfortunately out of somewhere doubt sets in and it become a cycle of talking about the same goals, same abilities, same schedule, and same commitment. The difference is that a week or two has gone by and this person has not taken action.  Or worse yet, a year goes by, I get another fitness profile form from this same person and either they have gained fat, lost muscle and strength, have been cut from their team and have fallen into despair, depression, and just the 'blahs' because they would not take the next step. I can tell you that you can commit all you want, but unless you adopt the conviction to get started, the results that you are looking for will fade further, and further away.  So to help make it easier for your to commit to your program. Athletes Click Here to get started on our online program with the first 7 days free for your to try. Fitness Warriors looking to lose bodyfat, firm and tone, and build muscle click here to try our state-of-the-art Workout Engine FREE for the first 30 days. I will end on this note: Next year is a New You! Click Here To Get Started Today -Nate US Sports Strength and Conditioning 2014 is your year of change! Athletes! We are partnering with some of the best College sports recruiting services in the USA! Not only will we help you get jacked for your sport, but with the help of our partners (and the one who created them of course!) we can help you take those newfound abilities to the next level! Our recruiting and athlete performance services page can be found here.     Check out our new Strength and Conditioning Radio Show StrengthCast ClickHere To Listen Northern Virginia Athletes and fitness Warriors Ages 11 and up. Elite Year-Round Strength and Conditioning is now available with our Unlimited Strength and Conditioning Program.  You will be ready to play year round with our challenging yet fun program that meets at 202 Fitness In Falls Church Or Anywhere in the World Online Click Here To Try us FREE  Online Athlete Specific Conditioning Programs Are Now Live. If you have not started your off-season training, don't let it cost you performance on the field. If a personal trainer or Strength Coach is not feasible or affordable It is now! For as little as 66 cents per day You Can Take the steps toward helping your team to a championship Today! Click Here If you believe in yourself and have dedication and pride - and never quit, you'll be a winner. The price of victory is high but so are the rewards. Paul Bryant (Longtime University Of Alabama Football Coach) Be a critic! If you have used our services either in person or online please take a few minutes to write a review of our services. You honest review will help me help you and others along on their fitness journeys click here to review US Sports Strength and Conditioning.     US Sports Strength and Conditioning is part of the Family Of US Sports Networks.  US Sports Network. Watch Live NFL, NBA, MLB, NCAA, MMA and International Sports Live Online and FREE. Click Here To Watch Free Athlete and Warrior Workout Of The Week! The Stretch Run for Fall Sports Athletes Prime For Summer Conditioning! Welcome to the 8th week of the Athlete Workout of The Week! If this is your first time using the Workout Of The Week, then please go at your own pace. You may lower the volume, to allow your body to become conditioned to these more challenging workouts. In other words: "Challenge by choice" If this is the first week, for our newcomers, lets get a handle on the goals and objectives of what we want to accomplish over the next 12 weeks and beyond: (This particular Conditioning Program, Originally Designed As A Boxing Conditioning Program Can Be Applied To Almost Any Sport) Click Here To read more and view the free demo Whether we are training in person here in the Washington D.C. area, or wherever you are in the world online, click below on your desired goal to learn how to approach a successful fitness program. General Fitness Workouts General Fitness Programs are designed for overall health and the achievement of a leaner, stronger bo... Strength and Power Workouts The Strength and Power Programs were designed to maximize the body's ability to generate strength. T... Get Lean Workouts The Get Lean Programs were designed to have higher repetitions. This higher volume causes a greater ... Sports Specific Workouts The Sports Specific Programs are designed to give people an exercise program tailored to the demands ... Home Based Workouts The Home Workout Programs are great for those who wish to train in the privacy of their own home with... Youth Strength Training Youth Strength Training Programs are designed for overall health and the achievement of a leaner, str... Custom Favorites! These Custom Programs have been developed in response to special needs and requests. Some of the pr... Women's Fitness The Women's Fitness Programs are designed to bring about a toning and shaping effect to the body by u... Body Building The Body Building Programs were developed with the concepts and knowledge of cutting edge training pr... Armed Forces PFT Programs These Armed Forces PFT Programs will get you prepared for the PFT test. There are also running progr... Track and Field The Track and Field Programs will work the body to increase strength and power. These key elements a... Custom General Fitness Programs There are a wide variety of Custom Programs within this section There are Upper Body Only Programs, ... Metabolism Booster Workouts The Metabolism Booster Programs were designed to create an elevated caloric burning rate both during ... Cardiovascular Workouts These are "Cardio Only" Programs for those who want to focus exclusively on aerobic fitness. Just pe... Back To The Basics Series The Back To The Basics Series of Workout Pograms incorporate many different program goals. The major... Beware of these 7 dieting mistakes It's a common problem. You've been on a diet for weeks and aren't losing weight like you thought you would. It may be because you're consuming more calories than you think. Keep reading to discover seven sneaky habits that may be sabotaging your weight loss efforts. Mistake #1: Forgetting Liquid Calories  It's easy to forget that the things you drink have calories—some more than you'd think. In fact, some beverages have more calories than an entire plate of food. It is estimated that around 20 percent of your daily calories come from what you drink. So as you drink your juice with breakfast, rehydrate with a sports drink at the gym, or drink a glass of wine at dinner, think about the calories you're adding. For calories' sake, it's best to avoid all sweetened sodas, sweetened or flavored coffee drinks, sweetened tea, and smoothies. Replace these high-calorie drinks with water, skim milk, and unsweetened herbal tea. Because while they taste great, liquids generally don't satisfy hunger, so they are just empty calories. Mistake #2 Meal Skipping Many dieters think they'll cut their calorie intake by skipping a meal, usually breakfast. But this is a mistake. Research has shown that those who skip breakfast actually weigh more than those who eat three meals a day. Skipping a meal usually causes you to eat more calories during the day because you will end up eating even more food later in the day because you're so hungry. So aim to eat three (or more) meals a day. A healthy breakfast that will keep you feeling full all morning contains protein and fiber. An example would be whole-wheat toast and an egg. Mistake #3: Oversized Portions Just because restaurants load your plate with a mountain of food doesn't mean you should eat that much at home for a normal meal. Remember that your stomach, like your heart, is the size of your fist. Don't think you could fit much food into your fist? You're right. And contrary to what mama taught you as a child, you don't have to eat all the food in front of you. To eat a little less, use smaller plates and eat slower so you know when you're full. Also, remember that portion control also applies to healthy foods, as they, too, contain calories. Mistake #4: Too Many Extras A salad is a healthy, low calorie option. At least until you add dressing, bacon, cheese, and croutons. These add extra calories fast. One tablespoon of dressing contains 75 to 100 calories. With that in mind, it's no wonder grilled-chicken salads at a fast-food restaurant can have more calories than a hamburger. Mistake #5: Blaming Your Genes Many people give up on dieting or think there's no hope when it comes to meeting their goal weight because of their genes. Just like you may share your father's hair color or your mother's eye color, there is a small chance you also share your parent's body type. However, this is no excuse for doing nothing about trying to lose weight. Stick to your diet and exercise plan and you should definitely see results. Mistake #6: Eating Without Thinking It happens to everyone. You're tired after a long day and you just want to veg in front of the television or read a good book. Unfortunately, mindlessly eating is often involved. You may think that since it's not on a plate it doesn't matter, but every bite you take counts. When it comes to a successful diet, make rules for appropriate times to eat. And don't always feel the need to eat when relaxing. Try sipping on water or tea, chewing gum, or simply don't put anything in your mouth. Mistake #7: Eliminating All Treats Dieters often become overzealous in their plan and completely rid the house of all the food they enjoy, whether chips, sweets, snacks, or any high calorie food. This commitment may last a few days until you can't tolerate it any longer and you overindulge on what you deprived yourself of. A better plan is to allow yourself a treat every once in a while. Remember that everyone makes mistakes, but be smart and don't let these common pitfalls keep your from meeting your weight loss goal! Reach your fitness potential faster by coupling your good diet with a challenging exercise program. I'm here to motivate, instruct and encourage you to reach your goal. Call or email today to get started on a fitness program that will truly improve your quality of life. Write a Comment Aim to Add It's easy to only focus on the foods that you're not supposed to eat when on a diet, but by changing your focus to all the foods that you are able to freely eat you'll stay motivated and stick with it. Pack as many non-starchy vegetables as you'd like into your daily diet as well as fresh, seasonal fruits. Experiment with different methods of preparation for exciting variety. Milanese Steak Grill Give your taste buds an early summer vacation with this tantalizing combination of parsley, lemon peel, garlic and white wine. Make sure to trim your steak of all visible fat before grilling to enjoy the leanest cut possible. Add a side of steamed veggies and brown rice for a healthy, tasty meal. Yield: 4 servings  Here's what you need… 1 lb. boneless beef top round steak, 3/4 inch thick, trimmed of fat 1/4 teaspoon salt 1/8 to 1/4 teaspoon pepper 1/3 cup finely chopped fresh parsley 2 tablespoons grated lemon peel 3 large garlic cloves, minced 1/4 cup dry white wine or chicken broth 1 tablespoon Dijon mustard Heat grill. Lightly sprinkle both sides of steak with salt and pepper. When ready to grill, place steak on gas grill over medium heat or on charcoal grill 4 to 6 inches from medium coals. Cook 8 to 11 minutes until desired doneness, turning once. Meanwhile, on rimmed platter or in shallow baking dish, combine remaining ingredients; mix well. Place hot grilled steak in sauce mixture. Cut steak diagonally across grain into slices. Coat each slice with sauce mixture before placing on individual plates. Spoon any remaining sauce over steak slices. Nutritional Analysis: One serving equals 150 calories, 4g fat, 2g carbohydrates and 24g protein. Motivate your friends, family and co-workers! Use the “refer a friend” link below to forward this newsletter and subscribe your friends. Forward This Newsletter - Refer a Friend Click Here for a FREE Body Diagnostic Consultation Nathan Lewis US Sports Strength and Conditioning 202 Fitness  6316 Castle Place Suite 202Falls Church, VA, 22044 571-501-5306 US Sports Strength and Conditioning   US Sports Strength and Conditioning Feature Partners Sign up for the "US Sports Strength and Conditioning" Newsletter Tips on managing Stress Ways to stay motivated The benefits of resistance training Training the right way for your sport  How to improve your metabolism Learn why "conventional" diets fail How to target stubborn fat areas Healthy and tasty recipes What muscle soreness really means Learn how exercise affects your mood Weight loss and diet myths revealed Flexibility, how and when to stretch How to build personal motivation How to conquer procrastination Free sample sports conditioning workouts Email:   Email: ussportsradio@gmail.com Phone: 571-501-5306 Web: US Sports Strength and Conditioning

Today's feature exercise: The Snake Squat

Great Variation on the Basic Squat! Available in many of the US Sports Online Strength and Conditioning Programs

The Snake Squat exercise is a squatting technique that uses variations in the width of your stance to develop strength at various leg positions. This helps to maximize functional strength so that you can generate power whether your legs are close or wide! The Snake Squat is simple to understand. On the first set of your squat workout place your feet 6-8 inches closer than your normal squat position. On the second set place your feet in your normal squat position. On the third set place your feet 6-8 inches wider than your normal squat position. On the fourth set you would come back to the close squat position. If your workout only calls for 3 sets of squats you would complete one full Snake Squat sequence. If your workout has 6 sets of squats you would complete 2 sequences of the Snake Squat. Do not add sets to your workout. Just alternate your stance from close to normal to wide until the required number of sets are completed. Here are the fundamental squat techniques whether your feet are close or wide: Position the bar in a comfortable position across your trapezius muscle area. We recommend this "high bar" position because it promotes flexibility in the hips, it provides for a more balanced work output from the hips, glutes, quads and hamstrings, and it keep the torso in a more upright position lessening the stress to the lower back. However, if you are a competitive power lifter you will want to place the bar across your lower trapezius muscles and the posterior deltoid muscles. This "low bar" position moves the weight closer to your center of gravity and allows for a greater weight to be lifted but it also forces more of a forward lean of yor torso which can be stressful to your lower back! Your stance in the basic squat position should be slightly wider than your shoulders. The distance between your feet should be measured from your heels, not your toes. Your feet should be angled slightly outward. Begin the squat by inhaling deeply and moving your hips backward like you are going to sit in a chair. Your knees should then bend and travel in the direction that your toes are pointing. Don't let your knees wiggle from side to side or go into a knock-kneed position during the movement. This can place stress on your knee joint. Maintain a stable posture with your head and chest up as your slowly squat down until your thighs are parallel to the ground. For maximal development you can squat lower than the parallel position but your must be prepared physically before attempting the lower, Olympic squat position. Exhale as your drive out of the bottom position. Never forcefully lock your knees at the completion of the lift. Keep them slightly bent to remove pressure to the lower back. The squat exercise is a tremendous developer of leg strength and size. But, it must be done correctly to maximize the benefits and minimize the risks of injury. Always use an experienced spotter while performing the squat exercise.

View a video of this exercise 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 programfully 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 Contact Me: Nathan Lewis CSCS US Sports Online Strength and Conditioning US Sports Online Strength and Conditioning

Today's Feature Exercise: Alternate Leg Bounding-Speed Skater Exercise

With the Winter Olympics in full swing, we are seeing features on how many of these Winter Sports athletes train. Many skaters and other athletes use the following exercise to build power and balance in their lower bodies. Great for firming and toning the legs as well.
Ply - Alternate Leg Bounding (SR)	View Video
Exercise Description:
The Speed Skater exercise will develop the muscles in the hip, groin, ankles and quadriceps. It will help to improve lateral quickness and agility. Stand with your feet shoulder width apart, bend your knees to lower your body 8-10 inches and lean forward until your shoulders are positioned above your knees. Remember, even though you are leaning over you should do so by bending at the waist while maintaining good posture in your upper back. Begin by lightly hopping sideways about 2 feet and landing on your right foot, then hop sideways back onto your left foot and repeat for the required repetitions. Each leg must perform all the repetitions of the set. So, if your workout calls for 8 repetitions each leg must jump 8 times for a total of 16 jumps! Land with your feet in a strong, full-foot position. Don't just land on your toes! You can increase the lateral distance of your hopping from 2 feet to 6 feet as you become more powerful. You can also perform this exercise in a stationary fashion or in a linear fashion by moving forward slightly with each lateral jump. Your legs will look like a speed skater powerfully pushing from side to side. Get your complete Strength and Conditioning Program for your sport or favorite activity. Visit US Sports Strength and Conditioning today

Pumping Iron Greatly Reduces Severe Football Injuries

Lifting weights may be the key to preventing severe injuries to football players, according to a three-year study of high school athletes in Florida.

The study found 78% of severe injuries to the upper body, especially shoulder separations, occurred among football players not involved in a strength-training program of controlled weight lifting. In addition, 64% of those with severe injuries to the lower body, including knee injuries, also were athletes not involved in the training program.

"These are very significant numbers," said Dr. MaryBeth Horodyski, assistant professor of exercise and sports sciences at the University of Florida in Gainesville, Florida. "The bottom line is, those kids who did strength training typically did not have as severe injuries. They more often had mild or moderate injuries."

The study involving teams at 13 high schools turned up 887 injuries among football players. Mild injuries were defined as those which kept players out of practice or a game for seven days or less. Downtime for moderate injuries was 7 to 21 days, and severe injuries included those that kept players out of action for more than 21 days.

Roughly one third of the players in the study sustained injuries. However, Horodyski said that she and the team of athletic trainers and doctors assigned to the study were not surprised by that figure. According to national statistics, some type of injuries occur in 25% to 50% of athletes playing football during a given year, she points out.

The Florida study found defensive linemen are the most frequently injured players, and the most common type of injury for all positions is a sprain.

Fewer injuries were recorded during spring football, probably because it is less intense than fall play, the researcher said.

"The take-home message for coaches is, they need to implement a well-structured strength-training program for their players throughout the entire season," Horodyski stated. "It won't cut down on the total number of injuries, but time-loss goes down drastically if the injuries are not severe."

Source: Stroke (1997;28:1908-1912)

Stretch before you go 'Down the Stretch'

The importance of stretching before a run.

It's always a good idea to begin any aerobic workout, especially a run, with a light bout of walking or light jogging to allow muscles, tendons and other tissues to warm up gradually. Some fitness experts believe that's all you need to do to prepare for a workout--that stretching serves no useful purpose. However, limited joint mobility can predispose you to injury and taking a few minutes to increase flexibility in muscle groups that might be overused cannot hurt. In fact, Research by Peter and Lorna Francis support the use of appropriate flexibility exercise before and after a walking or jogging workout.
There are several types of stretching but they can be placed into two main categories: passive stretching and active stretching. During a passive stretch, the elastic components of the muscle are usually relaxed, and the portion of muscle most likely to be loaded is the connective tissue. The static stretch method is an excellent example of passive stretching. Active stretching has greater effects on the elastic components of the joints. It requires muscle contraction through a range of motion and prepares the muscles, tendons and joints for the functional activities at hand.
Regardless of which stretch you choose to use resist the temptation to rush through the stretching phase of your warm up. Stretches performed improperly and in haste are of little value.

Excellence does not happen by accident

-By Marie

The Desire to Win

What will YOU do to win???

1.  Will you train hard?
2.  Eat right?
3.  Get enough sleep?
4.  Work on proper technique?

I will mention Michael Jordan right now,  because he started at the bottom and ended on the top.  He was cut once from his High School basketball team, and now he is considered to be one of the best, if not THE best basketball player of all time.

As you lace up your shoes to walk out on to the court/field, can you say that you have properly prepared for the game you are about to play?  Have you done each of the 4 things mentioned above?  If your answer is yes, you have made a step in the right direction.  Nothng can beat proper preparation  Not natural physical talent, or coaching during the game.

I have never heard anyone say at the beginning of a game that they don't care if they win or lose, but if you have not done all you can do before the game starts, that is EXACTLY what you are saying.

As a professional player MJ was known for his game preparation.  He worked out in the gym 2 hours a day during the season, and 3 to 4 hours a day during the off-season.  Even after scoring 60 points in a game, he would watch that film and point out the things he could have done better.

Everyone wants to PLAY like Mike.  But ask yourself again.  Have you PREPARED like Mike?

DeMatha Training Camp Report2 Defensive Backfield is Catching Up

If yesterday's practice is any indication, DeMatha will have one of its fastest defensive backfields in the school's history. They are young so expect them to make big plays and some big mistakes all at warp speed. Defensive coordinator Deno Campbell talked with US Sports Radio's Nate Lewis about the D' so far. (Coach Campbell is recovering from a collision with a player, [Joe Pa' style] which is why he did this spot sitting down)



On the other side of the ball Brent Wilkerson (TE committed to Penn State) talked about where he needs to improve to help the Stags in the run game.

Next week we will have special teams and team updates as the Stags get ready for their first live scrimmage against Westfield next Friday.

Here we go again time to get ready to play!

Well it seems to happen year-round, but I see it more this time of year. Top-notch football players wasting their time in the gym doing bodybuilding or even worse 'no intensity' style workouts.

Look it's OK to look good for the beach in May, but guess what? You are going to look real good in your uniform in September flat on your back, ball fumbled, games los,s because you weren't training for football but your best body contest.

Hey if you want to be the next Tyson Beckford then stay on your path, but if you want to get ready to win, talk to you trainer or strength coach immediately or your six-pack is going to look like a rusty tall boy if you don't get serious now.
Need help?

Will Weightlifting Help or Harm My Future Superstar?

One of may favorite subjects! Many a concerned parent wonder if heavy weight lifting for their preteen student-athlete is healthy and be a hindrance to their growth.

Now that we are much better informed on the subject; the answer is that a safe, well planned, strength and conditioning program can implemented for any child at any age. Heck you can hand them a 4 gram Dumbbell as soon as your next 'Peyton Manning' exits the womb! Because Mom and Dad may be busy with such things as medical bills and cribs, might be a good idea to wait a while after the blessed event.

Because unfortunately so many parents will opt to not have their youngster pump iron along with athletic skill training, the child that does incorporate weight lifting with speed, agility, and quickness will have a decided advantage when he/she hits the field in the fall.

I have found the key with most children under the age of 15 is to make weight training fun while challenging. I can't emphasize enough though that the primary reason for weight training for sport is to reduce or eliminate the chance of injury. With that in mind the weight training has to be progressive. Conservative in the beginning, with a gradual increase in the overall weight lifted.

From Missourifamilies.org:

All strength-training activities should be supervised and monitored closely.

Remember that children are physiologically immature.

The primary focus, at least initially, should be directed at learning proper techniques for all exercise movements and developing an interest in resistance training.

Proper techniques should be demonstrated first, followed by gradual application of resistance or weight.

Proper breathing techniques (i.e., no breath holding) should be taught.

"

Essentially weight training is no more dangerous than your child riding their bike. It is just as natural for them to swim, climb trees, and certainly more beneficial than video games.

So get that future Heisman Trophy winner into the gym pronto!

Here is today's feature exercise from the US Sports Online Strength and Conditioning System

Double Crunch 1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Start position: Hands behind head and knees bent at 90 degrees. 3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest. 4. Return to start position. 5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

June 1- Football 'Playuhs' Keep the Pedal To The Medal!

Almost exactly 3 months to training camp for High School and College fall sports athletes. Little over 2 months for the pros.

This should be the month where you hit those highs with the max lifts (Squats, Cleans, Snatches) and yes even though it is the most overrated exercise in sport, Bench Press is still a must if you are to impress in camp.

Do your coaches a favor and ditch the so called "Energy" drinks and get used to hydrating yourself with water. It is awfully hard to drink too much water but as a general rule you High School age players should be regularly drinking 2 gallons a day. Yes I said 2 gallons. You carry more muscle that 98% of the population of your school and that muscle is sucking up water all day long. Add the intense off season training and the upcoming training camp in 100 degree heat; You can stay on the field and off the IV.

Those energy drinks contain caffeine, ephedra and other hydration stealing 'crapola el grande' that will have you writhing on the ground grabbing at your calves as opposed to jacking up the freshman walk on during the 'man up' drills.

If you are not in a strength and conditioning program right now, don't fret. Get help right now. If a personal strength coach that could cost as much at $1000 per month not an option there are plenty of online resources. Here comes the hint:

Feel free also to post any questions here and we will certainly do our best to point you in the right direction. Train now in August you will be glad you did. Now here is today's sample football training exercise fro the US Sports Online Strength and Conditioning System:

Stay strong my friends

Power Cleans Starting Position: Grab the barbell with your body is in a bentover stance with your back flat. Explode up by pushing your feet through the floor keeping the bar close to your legs. Keep your arms straight and forcefully extend your hips, knees, and ankles. At the same time shrug your shoulders and at their highest point curl the bar up while forcing your hips forward and support the bar at chest level . Return to starting position and repeat.

Down to business. Off-season training rolling along?

This is the time of year that concerns me. It is only March turning into April and I see way to many football players, mostly high school and younger waisting their time doing essentially bodybuilding workouts. Please if you can get some help from a pro; you will not only give yourself a chance to play varsity, but more importantly get your body ready for the pounding. Mom and Dad don't really want to put healthcare reform to the test!

(Pictured) Nate (On the Bench) with training 'pahtnuh' the mysterious 'Biggie Shorty White'

Here is a suggested workout split for football, assuming training camp starts in early August:

Monday-Chest and Back

Wednesday-Shoulders, Biceps, and Triceps,

Friday-Legs. (The how and what can be acquired at US Sports Online Strength and Conditioning).

Tuesday And Thursday would be set aside for speed, agility, and quickness (SAQ) training. I know there is a movement afoot to try to do it all in each workout. Let me preface this next statement by stating that I am a certified strength and conditioning coach with 35 years experience. The combined strength and SAQ with cardio thrown in workouts are OK, but [which means 'zero' eliminating the previous statement] with the athletes that I have helped improve; who have focused during the off season on weight lifting on weightlifting days. SAQ on SAQ days have not only improved in all physical areas, but have in comparison avoided and recovered from injury faster than those doing the combo workouts now made popular by the crossfit phenomenon.

Not bashing the crossfit idea mind you just an informal observation.

So get to cracking now before the pads crack in August. Now I am aware of this little economic situation that many of you and your parents may be experiencing. Maybe a professional strength coach is not in the budget. So you may ask: Nate what can I do? Well there are many good resources on this 'internet thing' that are available to you. Ranging from free to a small fee.

So now you may ask: Well Mr. '35 years of strength coaching experience' what do you recommend? Funny you should ask! To help athletes like yourself or your sons or daughters, I started the US Sports Online Strength and Conditioning System. Click 'dat' link right 'der' and I can design and deliver your program online and you can take this guide to sports greatness....Ok at least getting into better shape for your sport, into your gym as early as tomorrow! Oh yes Mom, Dad, it is only $15 per month.

American 'Footballers' February is the month where you get really serious!

Unless you are getting ready for the Super Bowl, you as a football player are or should be deep in your preparation for the 2010-2011 season. It is my deepest hope that you are using the month of February to push your training and your bodies (within reason and always keeping safety first in mind) to the absolute limits. This should be where your squats, deadlifts, Olympic movements, and other lifts are attempted at their max. This is where you sprint, box jump, hurdle, zig-zag, until at times meals are recycled the hard way! You paint that picture.

As the saying goes: "champions are built in the off-season." Mark Bendorf two time state champion at Robinson High School In Fairfax Virginia once told me that which I hold true as a strength coach today. "We have one many a game in the weight room" For those of you who are not in a structured strength program for any number of reasons. (Time, resources, economic, etc.) There are many ways of getting your program going so that you can best help yourself, your team, coaches, parents (by being in condition so that you have the opportunity to avoid injury), and the list can go even further.

The internet has not only provided a pathway to the best sports blog on the planet; but plenty of resources many free to help you get into a good strength and conditioning program. If you are a self starter with a little smidge of discipline you have a chance to physically get into game shape by start of training camp. You are certainly welcome to visit the US Sports Online Strength and Conditioning System for additional information.

I look forward to seeing you "Jacked Up" and holding a championship trophy in December.