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Hey Warriors!
I don't post these announcements on the weekends, but I can't wait to get our Basketball Players' programs going. The time is now!
Your competition is sleeping on you right now. The summer is the time to get stronger, faster, more explosive, increase your vertical leap and all of the physical skills that will push you to becoming an elite basketball player.
If a good strength coach or personal trainer is not an affordable or feasible option, train with me (Nate Lewis CSCS) online anytime saving money and time.
Now, here are descriptions and examples of our Basketball Power Programs. Sign up today and get the first 7 days free. Then its only $9.99 per month thereafter. Now my favorite phrase: Let's Go!

Basketball

In today's competitive arena, Basketball is a POWER GAME! The athletes are bigger, more powerful and faster. Whether the goal is simply to get in better shape and reduce injury risk, or to compete at a high level on the court, these programs will work. All the Basketball Programs take into account the specific movements and physical demands required to play the best game of basketball!
In the constant quest to provide quality programs there are different variations within each one of the major program goals. These variations are dependent upon how much equipment is available, and how aggressivly the training schedule is.
The "Competitive Basketball Program" was designed with the serious athlete in mind! This workout includes full body Olympic training along with more advanced plyometric exercises for explosive power. This program requires the use of a fully equipped facility.
The "Gym Oriented Basketball Program" requires the use of a fully equipped gym but will help to achieve fitness goals quicker and in many instances will give the best performance increases in your game!
The "Dumbbell Oriented Basketball Program" can be done just about anywhere! It is an excellent program for those who want quality physical development and wish to train in the privacy of the home. Training with dumbbells requires more balance and control to perform the required exercises. It also enhances functional strength development for injury prevention.

Select a Program

4 Days/Week Competitive Basketball Offseason Program View a Sample Workout of this Program below:	4 Days/Week Basketball Dumbell Program
4 Days/Week Health Club Basketball Program

Week 1 - Day 1 (Tuesday) of Competitive Basketball Offseason Program	Week Difficulty:Medium
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 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)	12 reps, 8 reps, 8 reps
	3	Video Snatch Deadlift	5 reps @ 160 lbs, 4 reps @ 195 lbs, 3 reps @ 225 lbs, 4 reps @ 255 lbs, 3 reps @ 240 lbs
	4	Video Bench Press	10 reps @ 205 lbs, 5 reps @ 250 lbs, 8 reps @ 290 lbs, 10 reps @ 270 lbs, 10 reps @ 250 lbs
	5	Video Dumbbell Bench Press	12 reps @ 95 lbs, 8 reps @ 110 lbs, 8 reps @ 100 lbs
	6	Video Med Ball Chest Pass (standing)	6 reps, 4 reps
	7	Video Med Ball Overhead Throw (standing)	6 reps, 4 reps
	8	Video Dumbbell Fly Stretch	60 seconds  .......Sign Up To Get The Complete 12 Week Program

Members receive full access and Features: Fully customized exercises, sets, reps and weights. Videos demonstrating proper technique for every exercise. Routines utilizing equipment available to you home or gym! Full comprehensive Nutritional Counseling With 7-Day Meal Planning. Personal contact with me anytime via built-in email system. Integrated feedback loop for precise program monitoring.

Your competition will never know what hit them when you hit the court in top condition! Click Here To Get Started. 

Fat Loss/Weight Loss Programs from US Sports Strength and Conditioning.

Dear Friend,

Here are US Sports Strength and Conditioning's programs geared towards weight loss. If you have been struggling to lose fat, follow these programs, and watch the fat melt off of you in no time!

-Nate

Get Lean Workouts

The Get Lean Programs were designed to have higher repetitions. This higher volume causes a greater amount of calories to be burned. Higher repetitions during weight training helps maximize the body’s metabolism to create a caloric burning effect long after the workout is completed. There are also individualized cardio workouts that are based on V02 max and age predicted max heart rate.

Throughout the length of the Get Lean Programs, 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 workout. This variation provides a more consistent "programmed response" to exercise which will help to avoid those depressing plateau's in progress.

The regular Get Lean Programs are designed so that each muscle is trained twice per week to give the body a much leaner look and stronger, healthier muscles. The Get Lean EXPRESS Programs offer a shorter workout for those busier times when you simply can't spend as much time in the gym. They are also great for those who physically respond better to a program with less overall volume. Give these programs a try and prepare to feel the burn!

Select a Program

Get Lean Dumbbell Oriented	Get Lean Dumbbell Oriented EXPRESS
Get Lean EXPRESS!	3 Day Get Lean with 2 Days of Cardio

Get Lean with Upper Body Strengthening 

5 Day Get Lean with Cardio Interval &Bodyweight Exercises

               

Metabolism Booster Workouts

The Metabolism Booster Programs were designed to create an elevated caloric burning rate both during and AFTER a workout. Studies have shown that combining cardiovascular interval training with weight training will enhance the rate at which the body burns calories for up to 10 hours after an exercise session. There are short bouts of aerobic exercise strategically placed within a workout. This makes the program more exciting because there is constant movement and there is no "down time". Just choose between the standard Metabolism Booster Programs, Dumbbell Oriented Metabolism Booster Programs, or focus on a specific area of the body. The Metabolism Booster Program for the entire body will address all body parts, or look into the Metabolism Booster Program in which the exercises are put together so training on consecutive days can occur without running into overtraining problems.

Throughout the length of the Metabolism Booster Programs, 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 Program 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! Have fun and get healthy!

Select a Program

Consecutive Metabolism Booster	Full Body Metabolism Booster
Full Body Metabolism Booster - Dumbbell Oriented	Lower Body Metabolism Booster
Upper Body Metabolism Booster

Women's Fitness

The Women's Fitness Programs are designed to bring about a toning and shaping effect to the body by using lighter weights and higher repetitions. There is also a greater emphasis on the parts of the body that many females want to work on: hips, legs, buttocks, back of the arms etc.

One of the fundamentals in weight training is to not train the same bodypart on consecutive days. So, for these 3 Day Programs, take a day off in between each training session. However, the Consecutive Training Day Programs allow for grouping 3 training days any way one likes, depending on schedule.

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 best! To maximize the reduction of body fat, it is recommended to involve some cardiovascular exercise in the weekly exercise routine. Just choose one of the programs that has the cardio built right in. Have fun and get into the shape of your life!

Select a Program

Women's Leg Emphasis	Women's Entire Body Shaping
Women's Entire Body Shaping - Consecutive Training Days	Women's Entire Body Shaping Program with Same Day Cardio!
Women's No Equipment Program

 There is no better time than now to start your journey to excellence!

Click here to get your program today. FREE for the first 7 days then only $9.99 per month!

Personal Trainers: Train More Clients, Make More, Have More Freedom
VIDEO Reveals SECRETS to Transform Your Body Faster

Lewis added to Coppin State’s men’s basketball staff as an assistant coach

BALTIMORE --- With the announcement that Doug Lewis will join Coppin State as an assistant coach, first-year head men’s basketball coach Michael Grant has added another familiar face to be part of his staff.

Lewis, who coached with Grant at Central State University as an associate head coach for five years, comes to Baltimore from the University of Milwaukee-Wisconsin where he worked during the 2013-14 season as the men’s basketball Director of Player and Community Development.

Lewis was a head coach at Division II institutions Central State (Ohio) and Northern Michigan where he compiled a 10-year overall coaching mark of 148-116.

Lewis experienced his greatest success as a head coach at Central State, where led his team to three 20-win seasons. The Maurauders won 22 games and participated in the NCAA Division II tournament in 2009-10. His 2008-09 and 2007-08 squads won Independent Athletic Association titles, posting marks of 19-8 and 21-4, respectively.

In 2008 and 2009, Lewis was named the Independent Athletic Association Coach of the Year. In 2006-07, Central went 22-5 and was the runner-up in the NCAA Division II National Independent Tournament.

Lewis became head men’s basketball coach at Central State in May of 2003 after a five-year stint as an associate head coach. He joined the Marauder coaching staff in July of 1998. As an associate head coach, he helped the Marauders to an 81-59 record in five seasons under Grant.

Prior to joining Central State, Lewis served as an assistant basketball coach at the University of Wisconsin-Milwaukee, from 1993-1998. He played an important role that landed the best recruiting class for Wisconsin-Milwaukee in the Midwestern Collegiate Conference for the 1996-97 season.

Lewis also served as an assistant coach for Washington High School in Milwaukee, Wisconsin under legendary coach James Gordon, who coached NBA player Latrell Sprewell. That year Washington High School won the 1993 Division I - Wisconsin High School State Basketball Championship. He was also a player on the King High School state championship teams in the 1980s.

Lewis played for Missouri State University where he helped it win consecutive Mid-Continent Conference championships and participate in the NCAA Division I tournament in 1988 and 1989. He was named Mid-Continent Conference newcomer of the year in 1987 and honorable mention all-conference in 1989.

During his playing days at Mesa Community College from 1985-87, Lewis was ranked as one of the five best point guards in the nation among junior college players. He also helped Mesa win the Arizona Conference championship and finish third in the National Junior College Division I tournament.  In each of his two years at Mesa, Lewis was an all-conference & all-region player both years. 

Born in South Bend, Indiana and raised in Milwaukee, Lewis is married to Cheryl Lewis and has two daughters (Danielle 20, & Chelsea 12).

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Bodybuilder? Sure! If you want it bad enough!

Body Building is one of the most difficult sports to consistently achieve success . The rewards can be great if you are willing to dedicate yourself to not only the workout and diet (yes I said diet, but also a corresponding lifestyle. Bodybuilding is one of the few sports where purposeful dieting is a must), then a champions physique is yours for the taking. So let's rock!

-Nate

Body Building

The Body Building Programs were developed with the concepts and knowledge of cutting edge training principles needed to stimulate muscle growth. Volume and intensity changes, rest period manipulations, supersetting, drop sets, contraction speed variations, they're all here! However, the key to success is to not only know what to do but when and how to do it. This is where the concepts of Periodization and individualization come into play. Not everyone can handle the same quantities of muscle work. The sets, repetitions, exercise prescription, and actual weight in the Body Building 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 bodyÂ’s unique adaptation process to exercise. Fine tune the program to include all the exercises that feel the best! Also, the EXPRESS Body Building Programs are great for those that respond best to shorter programs. All of these features create an organized training plan. This takes the guesswork out of not knowing what to do and ultimately, leads to success!

Train Hard!

Select a Program

2 Day Bodybuilding Intro 3 Day Bodybuilding Intro 4 Day Bodybuilding Mass 6 Day Bodybuilding Mass 6 Day Bodybuilding Mass EXPRESS! 4 Day Bodybuilding Mass EXPRESS! 5 Day BodyBuilding (Mass Cycle) Pec, Delt, Tri Emphasis (Split 1) 5 Day BodyBuilding (Mass Cycle) Upper Body Emphasis - No Legs 5 Day BodyBuilding Mass 5 Day BodyBuilding Mass EXPRESS! 5 Day Chest/Legs Power - Back/Bi/Delt/Tri Bodybuilding Combo 5 Day Power BodyBuilding (Mass Cycle) Upper Body Emphasis - No Legs

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 program fully 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 Strength and Conditioning   Just fill out the brief contact form if you would like to get started. Contact Me: Nathan Lewis CSCS US Sports Strength and Conditioning
US Sports Strength and Conditioning

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

Big Train Pick Up Win #21 in Vienna; Dozier in MLB HR Derby

Big Train Win In Vienna Wes Rea's Game-Winning Home Run. (Video: Alan Dobbins)   The Bethesda Big Train traveled to Vienna on Tuesday afternoon and improved their record to 21-5 after picking up a 6-4 win over the Vienna River Dogs.   After Vienna scored three runs in the bottom of the 8th inning to tie the game, Wes Rea (Mississippi State) hit the game-winning two-run home run in the top of the ninth inning, driving in Tony DiLeo(Eastern Michigan).    The two teams were set to play the second game of the double-header, but severe weather prevented that from happening. A make-up date will be announced shortly.

Dozier In Home Run Derby   Brian Dozier (BT '06) was one of eight participants named Tuesday to the MLB Home Run Derby at Target Field. Dozier leads the Twins and all MLB second basemen with 16 home runs. "It's something you watch as a kid growing up and you [now] have an opportunity to do it," Dozier said. "Especially at Target Field in front of the home fans, it should be a lot of fun." Dozier will join Athletics outfielder and defending championYoenis Cespedes on the AL side, along with the Blue Jays' Jose Bautista and the Orioles' Adam Jones. The NL will have the Dodgers' Yasiel Puig, the Marlins' Giancarlo Stanton, the Rockies' Troy Tulowitzki and the Reds' Todd Frazier.

2014 CRCBL Standings    TEAM W L % GB BIG TRAIN  21 5 .808  - Baltimore Redbirds 14 8 .636 4.5 Alexandria Aces 16 11 .593 5.5 Rockville Express 15 11 .577 6 Vienna River Dogs 13 11 .540 7 Youse's Orioles 12 14 .463 9 Gaithersburg Giants 11 14 .440 9.5 FCA Herndon Braves 10 13 .435 9.5 SS-Takoma T-Bolts 10 16 .385 11 D.C. Grays 9 17 .346 12 Baltimore Dodgers 7 18 .280 13.5

Pre-Workout Snacks: What's the Best?

Hi there Nate Here!

This is one of the most frequent questions I get from Athletes and Warriors! I pray this helps.

(Prevention Magazine) Many exercisers wonder if they can get a pre-workout energy boost from food. But what can you eat that won't slow you down? And how much is too much? We asked the experts to compare two favorites -- energy bars and bagels. Here's what they found:

Bagels: Cheap, easy to find, satisfyingly crunchy (if you toast them).

Energy bars: Shiny wrappers, cool names, make you feel really athletic.

Which should you choose as your workout partner?

Performance: In a small study, David Pearson, PhD, of the Ball State University Human Performance Lab in Muncie, IN, failed to find a performance difference between cyclists who ate a bagel and those who ate a sports bar for breakfast before a workout on an exercise bike. "There was no recognizable benefit from the energy bar versus a common complex carbohydrate (i.e. bagel)," he says (Journal of Strength and Conditioning Research, November 1996).

To explore this issue further, we collected some information and did a little testing on a typical bagel and two popular sports bars:

Frozen Bagel PowerBar Clif Bar Size and Type 3.5 in. (plain, poppy or onion) 2.25 oz (banana) 2.4 oz (apple-cherry) Price: $0.33 $1.69 $1.29 Nutrition: Calories 195 230 250 Fat 1 g 2 g 2 g Calcium 5% Daily Value (DV) 30% DV 4% DV Iron 14% DV 35% DV 10% DV Vitamin C 0% DV 100% DV 0% DV

Bagel Energy Bars Size: Fits in purse or gym bag Fits in pocket, purse, gym bag Sit-test: Uncomfortable to sit on, gets crushed, leaves crumbs on pants Barely noticeable when sat on. Virtually invulnerable to crushing

Conclusion: If you like the taste, convenience and the extra nutrients of the bars, fine -- just keep an eye on their fat (some have more than 2 g.) and calorie content. But if you want an inexpensive source of carbohydrate energy for your next workout, the lowly bagel is up to the challenge.

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 program fully 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 Strength and Conditioning

 Just fill out the brief contact form if you would like to get started.

Contact Me: Nathan Lewis CSCS US Sports Strength and Conditioning

Tawan Deshawn Downs Thank you so much for everything Im an student athlete in Detroit, MI with a serious back injury and wow with 11 weeks of Mr. Lewis training (using the US Sports Online Strength and Conditioning System) I'm ready to get back on the field my strength in my back increase, my speed increase a little, i lost some weight, and i can see my abs coming in lol

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