The NFL Combine Workout Week 4 Day 1

(Sponsor this newsletter)

   Watch The Super Bowl and More Sports Live Online FREE Click Here                                         

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!                

Your workout program is ready! Choose your program goal below and get your customized workout, nutrition, and lifestyle plan in a matter of minutes all for just 66 cents per day!

Step 1: choose (click on) your program goal:

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...

*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

full stats

• 
• 
• 
• 
• 
• 

full gallery

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

full stats

• 
• 
• 
• 
• 

full gallery

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.