The NFL Combine Workout Week 4 Day 1

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Welcome to the US Sports Online NFL Combine Workout! If this is your first time using the US Sports Online NFL Combine Workout, 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" Lets get a handle on the goals and objectives of what we want to accomplish for this 12 week training cycle:

The NFL Combine Workout

This is it! Here is the 12-Week (NFL Combine) 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!

Get jacked and ready as a team. Forward this email to your team mates and work together on a championship run!

Be sure to stay hydrated before, during, and after your workouts.

 This program can be applicable for conditioning for any sport. This is a 5 day a week program you will receive workouts every Monday-Friday.

As you know; in today's sports environment, you have to be as fast and as agile as possible to compete at almost any level. Speed, agility, quickness, and endurance programs can compliment and complete your preparation for the upcoming season. You can purchase an easy to follow (very little equipment needed) speed agility and quickness program from US Sports Strength and Conditioning for a one time payment of only $10 by clicking here

To get a complete Strength and Conditioning and nutrition program designed especially for you  Click Here 

*The weights and intensities listed were originally programmed for a specific athlete. Adjust the weights as you see fit and have SAFETY FIRST in mind.

Equipment needed:  Power Gym, Machines, 

Week 4 - Day 1 (Monday) of US Sports Strength & Conditioning NFL Combine Workout's Program Week Difficulty:Very 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 Theraband Internal\External Warmup Rotation (AD) 15 reps, 15 reps, 12 reps  3    Video Bench Press 10 reps @ 180 lbs, 5 reps @ 225 lbs, 3 reps @ 270 lbs, 2 reps @ 315 lbs, 1 reps @ 360 lbs, 1 reps @ 405 lbs  4    Video Bench Press 225 Test (record reps) 5 record reps  5    Video Bench Press 225 Test 2 (record reps) 5 record reps  6    Video Incline Bench Press (45 Degree) 5 reps @ 190 lbs, 3 reps @ 225 lbs, 4 reps @ 270 lbs, 4 reps @ 270 lbs, 4 reps @ 270 lbs  7    Video Dumbbell Fly Stretch 60 seconds  8    Video Dumbbell Lateral Raise 8 reps @ 45 lbs, 8 reps @ 45 lbs, 8 reps @ 45 lbs  9    Video Dumbbell Rear Lateral Raise 8 reps @ 35 lbs, 8 reps @ 35 lbs, 8 reps @ 35 lbs  10    Video Dumbbell Seated External Rotation 8 reps @ 28 lbs, 8 reps @ 28 lbs, 8 reps @ 28 lbs  11    Video Cable Leaning Overhead Triceps Extension 8 reps @ 145 lbs, 8 reps @ 145 lbs, 8 reps @ 145 lbs  12    Video Cable One Arm Triceps Pushdown 8 reps @ 70 lbs, 8 reps @ 70 lbs, 8 reps @ 70 lbs  13    Video Barbell Standing Forearm Flexion 8 reps @ 80 lbs, 8 reps @ 80 lbs, 8 reps @ 80 lbs  14    Video Hanging Bent Knee Leg Raises 20 reps, 20 reps, 16 reps  15    Video Theraball Weighted Crunches 10 reps @ 40 lbs, 8 reps @ 40 lbs

Be sure to cool down and stretch after each workout.                                                                 

                              Great Job! See You Next Tomorrow!                

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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...
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Back To The Basics Series The Back To The Basics Series of Workout Pograms incorporate many different program goals. The major...

*Please consult a physician before engaging in any exercise program. It is highly recommended to have a good foundation of previous weight lifting experience before engagning in the NFL Combine Workout. US Sports Strength and Conditioning assumes no liability if injury or ailment should occur due to your engagement of this program or any of the US Sports Strength and Conditioning  Online or in-person Workouts.

Turnovers Plague District of Columbia in 81-60 Loss to Molloy

January 19, 2013

Photos | Video | Recap | Box Score | Preview

Junior transfer guard Michael Terry led all scorers with 18 points.

FINAL	1	2	T
Molloy (10-5, 6-1 ECC)	44	37	81
Dist. Columbia (2-13, 1-6 ECC)	20	40	60
Washington, D.C.

MOLLOY	DIST. COLUMBIA
Pts: Petrucelli, John - 17	Pts: Michael Terry - 18
Reb: Petrucelli, John - 13	Reb: 2 Players (#13, #20 - 7)
Ast: Petrucelli, John - 8	Ast: Michael Terry - 4

TEAM STATISTICS	MOLLOY	DIST. COLUMBIA
Field Goal %	51.6% (33-64 )	43.4% (23-53 )
Rebounds	40	31
Assists	17	11
Turnovers	14	22
Pts off Turnovers	28	17
2nd Chance Pts	13	7
Pts in the Paint	46	28
Fastbreak Pts	0	0
Bench Pts	31	16

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WASHINGTON, DC – The University of the District of Columbia men's basketball team uncharacteristically committed a season-high 22 turnovers as the Firebirds were dealt an 81-60 loss to Molloy on Saturday afternoon in East Coast Conference play.

District of Columbia has now lost three straight to fall to 2-13 overall and 1-6 in league play. Meanwhile, Molloy improved to 10-5 overall and 6-1 in the ECC to keep pace with a victorious NYIT today for 2^nd place in the league standings.

Junior transfer guard Michael Terry (Criminal Justice – Philadelphia, PA/Boston U), who played all 40 minutes, led the Firebirds with team-highs of 18 points and four assists. Junior transfer guardRalph Watts (Sociology – Peekskill, NY/UAlbany) turned in 11 points, seven rebounds, five steals and a season-high four blocks. Sophomore forward Florent Pontens (Business Management – Tarbes, France/Cheshire Academy) also gave the Firebids a lift off the bench with nine points and seven rebounds.

Molloy was led by its junior forward John Petrucelli, who packed the stat sheet with team-highs of 17 points, 13 rebounds, eight assists and seven steals. Four other Lions scored in double-figures including: Kevin Bowles (12 points, five rebounds), Richard Zoller (12 points five rebounds), Brandon Williams (11 points) and Matt McCleod (10 points). Molloy, who entered the game ranked No. 5 in the nation in steals per-game average at 11.8, came up with 18 thefts against a Firebirds offense which averaged an ECC-best, 12.1 turnovers per-game. The Lions cashed in on the 22 total turnovers they caused for 28 points.

Senior transfer forward D'Angelo Johnson (Mass Media – Washington, DC/Virginia St.) scored the game's first points, but that was to be the only lead the Firebirds would have all day long. A jumper by Pertrucelli near the 17-minute mark capped a 10-0 run which gave the Lions the lead for good. Trailing 10-2, the Firebirds crept back into the game with consecutive jump shots and a 1-of-2 trip at the foul line by Watts to cut the Lions' lead to 10-7, but Molloy put the game out of reach with a 19-2 spell over the next six minutes to take a commanding, 29-9 advantage. The Lions would later end the half on a 7-0 over the final three minutes of play and take their largest lead of the half, 44-20 into the intermission. Petrucelli, by halftime already had 11 points, nine rebounds and six steals as the Firebirds committed 16 turnovers (four more than their season game average) and surrendered 20 points off of those turnovers.

Still a 25-point game about six-and-a-half minutes into the second half, the Lions used an 8-0 charge to take their largest lead of the afternoon, 65-32 almost halfway into the closing frame. The Firebirds came storming back with a 19-2 run to close the gap to 16 (68-52) with just over five minutes to play, but Molloy answered with a 13-4 run in the waning minutes of regulation to claim an 81-57 lead with 46 seconds remaining. The Firebirds went on to score the final four points of the game to make it a final of 80-61.

Molloy out-shot District of Columbia 52-percent to 43-percent from the field and 46-percent to 22-percent from three-point range. The Lions also won the rebounding battle, 40-31 and were the more efficient team in the assist-to-turnover ratio (17/14 to 11/22).

The Firebirds, now 2-3 on their home floor for the season, will host ECC foe Queens on Wednesday, January 23^rd at 5 p.m.

 

January 19, 2013

Photos | Video | Recap | Box Score | Preview

Firebirds Snap Five-Game Losing Streak With Decisive, 73-52 Win Over Molloy

Freshman Tajruba Baldwin-Kollore came off the bench to score nine points.

FINAL	1	2	T
Molloy (6-9, 2-5 ECC)	26	26	52
Dist. Columbia (7-10, 2-5 ECC)	36	37	73
Washington, D.C.

MOLLOY	DIST. COLUMBIA
Pts: Guerriero, Kelly - 12	Pts: 2 Players (#05, #11 - 12)
Reb: Ross, Ikema - 9	Reb: Denikka Brent - 8
Ast: 3 Players (#01, #03, #05 - 2)	Ast: Teara Shaw - 9

TEAM STATISTICS	MOLLOY	DIST. COLUMBIA
Field Goal %	28.3% (15-53 )	44.2% (23-52 )
Rebounds	39	42
Assists	8	15
Turnovers	21	13
Pts off Turnovers	10	11
2nd Chance Pts	7	10
Pts in the Paint	6	28
Fastbreak Pts	0	0
Bench Pts	24	28

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WASHINGTON, DC – The University of the District of Columbia women's basketball team's five-game losing streak came to a halt as the Firebirds earned a decisive, 73-52 East Coast Conference victory over Molloy at home on Saturday afternoon.

With the win, the Firebirds improved to 7-10 overall and 2-5 in league play while Molloy fell to 6-9 overall and 2-5 in the ECC.

The Firebirds' two leading scorers, senior guard Janelle Junior (Administration of Justice – Riverside, CA/La Sierra HS) and sophomore guard Denikka Brent (Mechanical Engineering – Chesapeake, VA/Booker T. Washington HS) each registered game-highs of 12 points to help their team to victory. Junior shot 3-of-3 from behind-the-arc and Brent made 6-of-8 from the free-throw line while also adding eight rebounds and two assists.

Other key contributors for District of Columbia were junior guard Julissa Anderson (Criminal Justice – Greensboro, NC/Southeast Guilford HS) with 11 points, freshman reserve guard Tajruba Baldwin-Kollore (Public Health – Newport News, VA/Denbigh HS) with nine points, junior forward Robin Keke(Biology – Bowie, MD/Bowie HS) with eight points, five rebounds and three steals, and junior point guard Teara Shaw  (Health Education – Bronx, NY/John F. Kennedy HS) with seven points, a game-high nine assists, three rebounds and two steals.

Having shot just 31-percent from the field and scored a mere 45.6 points per-game over their last five, the Firebirds came out and shot 23-of-52 (44-percent) and scored over 70 points for the first time since November 28^th, 2012. Meanwhile, the defense continued to play well, holding its fifth opponent in six games to 60 points or less. The Firebirds held the Lions to 28-percent shooting and forced 21 turnovers.

Molloy put two scorers in double-figures – reserve guard Kelly Guerriero (12 points) and starting guard Ashley Addison (10 points, seven rebounds). Lions starting forward Ikema Ross had a game-high nine rebounds as well.

District of Columbia got off to a fast start as four different Firebirds scored to begin the game on an 8-0 run. Molloy answered back with a jumper by Alex Hampton and a three-pointer by Guerriero to cut the lead to 8-5, but back-to-back treys by Junior sparked a 9-0 Firebirds surge which put the hosts up 17-5 almost halfway through the first frame. The Lions crept back within single-digits after consecutive three-pointers by Addison and Guerriero and later closed within five after a jumper by Alexia O'Connor just before the seven-minute mark. Still leading by just seven with 2:40 to play in the first half, the Firebirds scored five of the final seven points to take a 36-26 cushion into intermission.

The Lions scored the first four points of the game when play resumed, and following a pair of free-throws by Nicole Arnone, the Firebirds' lead was just six with 18 minutes still to play. Brent's jumper at the 17:20 mark would then ignite a 7-0 Firebirds run, culminating in a layup by Anderson just before the 16-minute mark to put District of Columbia ahead 43-30. The Firebirds lead would remain in double-digits the rest of the way despite Molloy closing within 11 on four separate occasions. After another Guerriero three-pointer at the 11:21 mark brought them within 11 for the fourth and final time, the Firebirds put the game away with a 13-0 run over the next seven minutes to take a commanding lead, 66-42. District of Columbia's lead would balloon at 25 (71-46) at the 2:44 mark before the Firebirds settled for a 73-52 final verdict.

Next up, the Firebirds host ECC foe Queens on Wednesday, January 23^rd at 7 p.m.

LATE FREE THROW LIFTS LINCOLN (PA) TO 61-60 DIVISION VICTORY AGAINST BOWIE STATE

BOWIE, Md. – Mfon Ekanem (Springdale, Md.) stepped up to the free-throw line with 13 seconds left and sank one of two from the charity stripe as the Lincoln University women's basketball team rallied to defeat Bowie State, 61-60, on Saturday afternoon in the CIAA Northern Division opener at A.C. Jordan Arena.

With the game tied at 60, Ekanem hit the first of two shots at the foul line to give Lincoln a 61-60 lead. Her second shot hit the front iron and was rebounded by freshman Sandra Davis (Bronx, N.Y.). However, Bowie State couldn't get off a shot as the Lady Lions got the win.
 
Tahlar McIntosh (Pittsburgh, Pa.) tied her career-high with 21 points, including going 9-of-14 from the foul line. Cynthia Johnson (Randallstown, Md.) had 17 points, seven rebounds, three steals and three assists. Ekanem finished with six points, including 4-of-6 from the foul line and pulled down a game-high 12 rebounds as the Lady Lions (7-10 overall, 3-4 CIAA, 1-0 CIAA North) were 17-of-53 from the field for 32 percent.

The Lady Bulldogs (4-11, 1-6broke open a close game with an 8-1 run, capped by a Jasmine McIntosh 3-pointer with 3:35 remaining in the first half. Lincoln got a flurry of buckets by Johnson, Courtney Smith (Milwaukee, Wis.) and McIntosh during the final three minutes as the Lady Lions closed out the first half on a 16-5 run to take a 33-30 advantage into the break.

Lincoln opened the second half strong and used a 12-2 run to take a 45-32 advantage after a McIntosh 3-pointer with 15:35 remaining. Bowie State slowly responded and used a 14-1 run during the next seven minutes to tie the game at 46 after a bucket by sophomore Channell Mackey (Clinton, Md.) with 8:48 left.

The Lady Bulldogs grabbed a 56-51 lead after a layup by junior Kammera Johnson (Germantown, Md.) with 4:12 remaining, but the Lady Lions battled back and tied the contest at 60 after a pair of McIntosh free throws with 34 seconds left.

After a missed Bowie State shot, Ekanem was fouled with 13 seconds left, setting the stage for the late-game heroics.

Sophomore Jasmine McIntosh (Bowie, Md.) paced the Lady Bulldogs with 15 points, while junior Brooke Miles (Upper Marlboro, Md.) had nine points and senior Jasmine Jacobs (Baltimore, Md.) recorded eight points and nine rebounds as Bowie State shot 33 percent (22-of-66) from the floor.

Bowie State will look to snap their seven-game losing streak on Wednesday (January 23^rd), hosting the Lady Panthers of Virginia Union at 5:30 pm.

LINCOLN (PA) TOPS BOWIE STATE 66-64 IN OVERTIME ON NATIONAL TELEVISION

BOWIE, Md. – In front of a packed house between two heavyweights, the Lincoln University men's basketball team outlasted Bowie State and a buzzer beater attempt as the Lions edged the Bulldogs, 66-64, in overtime in a CIAA Northern Division contest on Saturday night at A.C. Jordan Arena.

Derrick Washington (Washington, D.C.) scored 21 points on 7-of-12 shooting and Kenny Sharpe (Chester, Pa.) had 20 points, seven rebounds and four assists as Lincoln (10-6 overall, 3-4 CIAA, 1-0 CIAA North) won at Bowie State for the first time since the 2010 season. George Jackson (Baltimore, Md.) poured in 10 points and Will Cole (Newark, N.J.) led the way on the glass with a game-high 12 rebounds as the Lions shot 36 percent (25-of-70).

Bowie State (7-9, 3-4, 0-1) jumped out to a 13-8 advantage after a layup by senior Bryon Westmorland (Baltimore, Md.) with 11:24 remaining in the first half, but Lincoln rallied and tied the contest after an 11-6 run at 19 as Sharpe sank a jumper with 6:37 left.

The Bulldogs closed out the final six minutes of the half on a 7-2 run to take a 26-21 lead into the break.

Bowie State extended the advantage to 33-23 with 17:08 left in regulation after a huge dunk by senior Najee White (Jamaica Queens, N.Y.), but Lincoln (Pa.) rallied with a 20-9 run during the next nine minutes to grab a 43-42 lead after Washington drained his third 3-pointer of the game.

The Bulldogs quickly answered and took a 54-49 lead after a pair of free throws by Westmorland with 2:04 remaining. However, the Lions answered with a 3-pointer by Sharpe and a pair of free throws to tie the game at 54 with 23 seconds left.

In overtime, the Lions used a small 5-1 run to take a 60-55 advantage after a layup by Sharpe with 3:26 left. The Bulldogs closed the gap to 64-61 after a three-point play by Westmoreland, but the Lions got a layup by Richard Glover (Baltimore, Md.)with 1:18 to push the advantage to 66-61.

A Westmorland 3-pointer cut the Lincoln (Pa.) lead to 66-64 with 1:18 left and the Lions survived a buzzer beater attempt by White to get the win.

Westmorland led Bowie State with 31 points on 9-of-23 shooting, including 5-of-12 from behind the 3-point line. He also added eight rebounds and one steal. White finished with 10 points and added with six rebounds. The Bulldogs were 20-of-55 from the field for 36 percent. Junior Carlos Smith (Baltimore, Md.) led Bowie State on the glass, tying his career-high with nine rebounds.

The Bulldogs will open the doors to the A.C. Jordan Arena to the Panthers of Virginia Union on Wednesday, January 23^rd for a 7:30 pm CIAA Northern Division matchup.

BSU UPCOMING ATHLETIC EVENTS

Here is a list of upcoming home athletic events …

Wednesday, January 23              Basketball vs. Virginia Union University

                                                            (Leonidas S. James Complex – A.C. Jordan Arena)

                                                            Lady Panthers vs. Lady Bulldogs @5:30 pm

                                                            Panthers vs.  Bulldogs @7:30 pm

            

Wednesday, January 30              Basketball vs. Virginia State University

                                                            (Leonidas S. James Complex – A.C. Jordan Arena)

                                                            Lady Trojans vs. Lady Bulldogs @5:30 pm

                                                            Trojans vs. Bulldogs @7:30 pm