US Sports Online Strength and Conditioning 2 Day Sports Specific Training Programs

I was first introduced to Sports Specific Training by one of my former High School Football Coaches Kevin Rogers  who I continue to credit and thank to this day, for teaching me strength and power basics that I am able to share with you today.

Check out some of our 2 day training programs and when you are ready to train the right way for your sport, activity, or life click here and fill out the fitness profile form and I will contact you in 24 hours or less with your program recommendations. Keep in mind that these are only a few of the programs that I can custom design and deliver to you anywhere in the world. Online saving money and time over traditional in person training. 

And make no mistake if you can afford and schedule a qualified in person coach, Do It! There is no substitute. However, if a good strength coach or personal trainer is not feasible or affordable, I am here for you and have been since 1999. So let's get to to work!

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!

Select a Program

Golf The Golf Programs are designed for those wanting to achieve fitness, and, to improve their perform...	Motocross (Sample Below) Motocross racers need a program that will help guard them against injuries and give them enough stren...
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... Week 1 - Day 2 (Thursday) of Sample Motorcross 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    Video Bench Press 15 reps @ 110 lbs, 15 reps @ 110 lbs  3    Video Dumbbell Step Up 15 reps @ 25 lbs, 10 reps @ 20 lbs  4    Video Machine Leg Curl 15 reps @ 70 lbs, 10 reps @ 60 lbs  5    Video Back Extension 11 reps, 11 reps  6    Video Cable Close Grip Row (Low Pulley) 15 reps @ 75 lbs, 15 reps @ 70 lbs  7    Video Lat Pulldown Close Grip Front 15 reps @ 65 lbs, 10 reps @ 60 lbs  8    Video Dumbbell Lateral Raise 15 reps @ 15 lbs, 10 reps @ 14 lbs  9    Video Dumbbell Rear Lateral Raise 15 reps @ 12 lbs, 10 reps @ 11 lbs  10    Video Dumbbell Concentration Curl 15 reps @ 20 lbs, 10 reps @ 15 lbs  11    Video Dumbbell Hammer Curl 15 reps @ 25 lbs, 10 reps @ 25 lbs  12    Video Cable Triceps Pushdown 15 reps @ 65 lbs, 10 reps @ 60 lbs  13    Video Reverse Crunches 23 reps, 23 reps  14    Video Alternate Heel Touchers 52 reps, 52 reps  Complete Exercise Videos and Descriptions Are Available To Fully Registered Clients. Click Here and Fill out the Fitness Profile Form And Your Coach Will Contact You In 24 Hours Or Less With Your Program Recommendations.

Get Your Revved Up Edge With Your Motorcross Power Program!

Do you know that Motorcross, Race car driving, and other motor sports require just as much skill, strength, power, agility, and balance as many of our traditional sports that require human horsepower? Learn why its just plain smart to train to handle these powerful machines and to work with rough terrain and other different conditions. And I got news for you. These same types of programs can help any athlete or warrior excel on and off the track. -Nate Motocross Motocross racers need a program that will help guard them against injuries and give them enough strength and muscular endurance to help them be as competitive as possible. In addition to the strength training exercises, specific plyometric exercises that will help condition the legs for the riggors of landing from jumps and handling whoops have been added to all Motorcross Programs. The 4-Day Motorcross Program is great for the off-season, or for non-racing weeks. The 2-Day Motorcross Programs are perfect for racing weeks. It is recommended to have 48 hours of rest before the next race! Throughout the length of the Motorcross Program, 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. View a sample of this program: Week 1 - Day 1 (Monday) of Motorcross 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  Video Squat 18 reps @ 135 lbs, 15 reps @ 150 lbs 3  Video Machine Leg Curl 15 reps @ 70 lbs, 10 reps @ 60 lbs 4  Video Dumbbell Bench Press 15 reps @ 45 lbs, 15 reps @ 40 lbs 5  Video Dumbbell Military Press 15 reps @ 30 lbs, 15 reps @ 25 lbs 6  Video Dumbbell Rear Lateral Raise 15 reps @ 12 lbs, 10 reps @ 11 lbs 7  Video Dumbbell Biceps Curl 15 reps @ 25 lbs, 10 reps @ 20 lbs 8  Video Dumbbell Triceps Kickback 15 reps @ 11 lbs, 10 reps @ 10 lbs The starting point of the Motorcross Programs are 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! Our trainers are ready to help you excel! Go to US Sports Online Strength and Conditioning and fill out the fitness profile form to get started. US Sports Strength and Conditioning Powered By: Discover The Awesome Healing Power Of SOUL! 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.