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Flash Sale On all Strength and Conditioning Programs On Now until midnight.

Flash Sale On Now Until Midnight! Get the US Sports Online Strength and Conditioning System Half-Off Today Only! All Sports Conditioning, and Fitness Plans On Sale. Hurry!
Click here to lock in your program!

-Thanks for the opportunty to help you!

Nate

Baseball Players! The Diamond Never Takes a Day Off!

Baseball

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

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

Select a Program

3 Day Competitive Baseball Program - Fielder View a Sample Of This Program Below

3 Day Competitive Baseball Program - Pitcher

Week 1 - Day 2 (Thursday) of Baseball Fielder 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	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 External Rotation	15 reps @ 20 lbs, 10 reps @ 18 lbs
	10	Video Dumbbell Seated Forearm Extension	15 reps @ 11 lbs, 10 reps @ 10 lbs
	11	Video Dumbbell Seated Forearm Flexion	15 reps @ 23 lbs, 10 reps @ 21 lbs
	12	Video Standing Toe Press	15 reps @ 240 lbs, 10 reps @ 215 lbs
	13	Seated Toe Press	15 reps @ 120 lbs, 10 reps @ 110 lbs
	14	Video Med Ball Side Throw (standing)	6 reps, 4 reps

 Get the complete 12-72 workout Sports Specific program here

Nathan Lewis CSCS US Sports Strength and Conditioning

If it's time to get serious about your fitness program, you need a structured program tailored to your goals and abilities. 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 time constraints. Features include:

Fully customized exercises, sets, reps and weights. Videos demonstrating proper technique for every exercise. Routines utilizing equipment available to you — home or gym! Personal contact with me anytime via built-in email system. Integrated feedback loop for precise program monitoring.

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 to get started.

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

Big Train College Round Up and Players In Pro Ball

College World Series   College baseball's regular season has come to a close, but several future Big Train players are headed to postseason play. In total, eight players from the 2014 Big Train roster will be playing in the College World Series, and here's a breakdown of what each is facing in the Regional round of the tournament: Henry Sisson will look to help the UNC Tarheels upset top-seeded Florida and second-seeded Long Beach State. Shortstop Brandon Lowe and pitcher Tayler Stiles will both be playing for #2-seeded Maryland, who will look to edge out top-seeded South Carolina, Campbell and Old Dominion. This is Maryland's first tournament appearance since 1971. First baseman Chris Lewis will be playing for Sacramento State, who have their work cut out for them against a deep region with Cal Poly, Arizona State and Pepperdine. Outfielder Cody Brown and pitcher Jacob Billingsley will go head-to-head with first baseman Andrew Brown as Mississippi State and San Diego State fight it out to advance from the same region. For the full College World Series bracket, click here. End of Season Award Outfielder Logan Farrar (Virginia Commonwealth) was named to the Atlantic 10's All-Rookie team, finishing his freshman season with a .301 batting average and 24 RBIs. Farrar had four doubles, two triples and a homer as well, and will return to play his second season with the Big Train this summer. BT Players In Pro Ball Cody Allen (BT '08, '10), seen here on May 24th at Camden Yards, signs "Go Big Train!" on his trading card.   Martin Agosta, RHP (BT 2011) San Jose Giants (California Lg. - Hi A) 1-2, 10.55 ERA in 7 games; on disabled list. Cody Allen, RHP (BT 2008 & 2010) Cleveland Indians (American League - MLB) 2-1, 1 save, 3.38 ERA in 26 games. Adam Barry, OF/RHP (BT 2011-12) Just traded to Fort Worth Cats (United League - IND) no record yet; started year with Trinidad Triggers (Pecos Lg. - IND) .250, 11 hits, 2 HR, 13 RBI in 12 games; 1-0, 2.25 ERA in 3 games. Matt Bowman, RHP (BT 2010-11-12) Binghamton Mets (Eastern Lg. - AA) 3 -2, 4.24 ERA in 8 games. Collin Cargill, RHP (BT 2007) With New Orleans Zephyrs (PCL - AAA) for second time this year 0-1, 6.75 ERA in 5 games; was with Jacksonville Suns (Southern Lg. - AA) twice 0-0, 5.79 ERA in 10 games. Mike Costanzo, 3B (BT 2003) Louisville Bats (International Lg. - AAA) .206, 21 hits, 4 HR, 14 RBI in 33 games. Brian Dozier, 2B (BT 2006) Minnesota Twins (American Lg. - MLB) .247, 49 hits, 11 HR, 26 RBI in 50 games. Leads his team in runs scored (43), stolen bases (12), total bases (89), HR, and hits. Dozier leads all major league second basemen in runs scored and HR, and is third in Wins Above Replacement value. Chris Duffy, 1B (BT 2007) Sioux Falls Canaries (American Assn - IND) .282, 11 hits, 3 RBI in 12 games. Ryan Garton, RHP (BT 2011) Charlotte Stone Crabs (Florida State Lg. - Hi A) 3-0, 1 save, 2.79 ERA in 15 games. Ben Griset, LHP (BT 2012) Charlotte Stone Crabs (Florida State Lg. - Hi A) 1-1, 0.71 ERA in 5 games. T. J. Hose, RHP (BT 2004) Camden Riversharks (Atlantic Lg. - IND) 2-2, no saves, 1.10 ERA in 12 games. Alex Hudak, OF (BT 2011) Camden Riversharks (Atlantic Lg. - IND) .304, 28 hits, 4 HR, 19 RBI, in 28 games. Leads his team in HR and RBI. Matt Long, OF (BT 2006) Salt Lake City Bees (PCL - AAA) .262, 49 hits, 4 HR, 25 RBI in 50 games. Joe Mantiply, LHP (BT 2010) West Michigan White Caps (Midwest Lg. - Lo A) 3-1, 4 saves, 2.20 ERA in 17 games. Michael McKenry, C (BT 2004) Colorado Springs SkySox (Pacific Coast Lg - AAA) .328, 22 hits, 3 HR, 12 RBI in 18 games; given brief promotion to Colorado Rockies (NL - MLB) .211, 4 hits, in 8 games, and returned to Colorado Springs. Brennan Middleton, SS (BT 2010-12) Hagerstown Suns (So. Atlantic Lg. - Lo A) .314, 16 hits, 6 RBI in 16 games. Mason Morioka, C (BT 2009-11) Rockford Aviators (Frontier Lg. - IND) .143, 1 hit, in 3 games. Jimmy Reed, LHP (BT 2010) Peoria Chiefs (Midwest Lg. - Lo A) 2-1, 4.41 ERA in 9 games. Hunter Renfroe, OF (BT 2011-12) Lake Elsinore Storm (California Lg. - Hi A) .282, 59 hits, 12 HR, 40 RBI, .898 OPS in 53 games. David Wayne Russo, LHP (BT 2010-12) Rockford Aviators (Frontier Lg. - IND) 1-0, 6.75 ERA in 5 games. Danny Stienstra, 1B (BT 2008-09-10) Palm Beach Cardinals (Florida State Lg. - Hi A) no record, on disabled list. Nick Vickerson, 1B/2B/3B (BT 2010) Hickory Crawdads (South Atlantic Lg. - Lo A) .288, 40 hits, 3 HR, 19 RBI in 43 games. Matt Wickswat, LHP (BT 2006) Sioux Falls Canaries (American Assn - IND) - 0-0, 3.37 ERA in 4 games. Justin Wright, LHP (BT 2008) Springfield Cardinals (Texas Lg.- AA) 1-0, 1 save, 0.47 ERA in 14 games; given brief promotion to Memphis Redbirds (PCL - AAA) 2-0, 5.40 ERA in 3 games, and returned to Springfield.

Get Ripped! Train Like A Boxer!

Boxing

The Boxing Programs will enhance general strength and increase muscular endurance. There are also bouts of rope jumping interspersed throughout each workout day to enhance footwork and agility. The cross-training stimulus these programs provide will enhance overall boxing ability and help to prevent injuries as well!

Throughout the length of the Boxing 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.

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 the best!

Select a Program

3 Day Boxing Program View a Sample Workout of this Program Below:

Week 1 - Day 1 (Tuesday) of Boxing Conditioning 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	20 reps @ 310 lbs, 20 reps @ 310 lbs, 15 reps @ 310 lbs
	3	Video Dumbbell Step Up	15 reps @ 55 lbs, 12 reps @ 55 lbs
	4	Video Jump Rope General	2 Minutes
	5	Video Machine Leg Curl	15 reps @ 155 lbs, 10 reps @ 140 lbs
	6	Video Dumbbell Bench Press	15 reps @ 85 lbs, 12 reps @ 85 lbs
	7	Video Push Ups (regular position)	42 reps, 42 reps
	8	Video Push Ups (close position)	19 reps, 19 reps
	9	Video Dumbbell Military Press	15 reps @ 60 lbs, 12 reps @ 60 lbs

Get the Complete 36 workout Sports Specific Program Here

Nathan Lewis CSCS US Sports Strength and Conditioning

If it's time to get serious about your fitness program, you need a structured program tailored to your goals and abilities. 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 time constraints. Features include:

Fully customized exercises, sets, reps and weights. Videos demonstrating proper technique for every exercise. Routines utilizing equipment available to you — home or gym! Personal contact with me anytime via built-in email system. Integrated feedback loop for precise program monitoring.

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 to get started.

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