Beast Sports Nutrition Presents The Serious Workout Of the Week! Week 3

Hello there Athletes and Warriors!
Hey from this point forward you can plan your entire workout week as we will be publishing your SWOD every Saturday or Sunday.

As always remember to eat, and sleep right as that will dictate your fitness success just as much as how much you bench this week.
If this is your first SWOD be sure to consult a doctor before engaging in any exercise, fitness, or nutrition program. The sets, reps, weights, and overall intensity of the below workout were originally designed for a specific athlete. Please adjust any factor to fit your present fitness level. 

After this word from our pals at Beast Sports Nutrition, we will get to this week's workout.

-Coach Nate

Athletes and Warriors! Printer Friendly Versions, Exercise Descriptions and Some videos are available exclusively for US Sports Online Strength and Conditioning client version of the program. Click here to get your custom strength, conditioning, or performance program today!

Week 3 - Day 1 (Saturday) of US Sports Strength and Conditioning Free Demo's Program	Week Difficulty: Medium Hard
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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 Leg Press (45 Degree)	10 reps @ 570 lbs, 5 reps @ 685 lbs, 3 reps @ 795 lbs, 6 reps @ 910 lbs, 7 reps @ 855 lbs, 6 reps @ 795 lbs
	3	Video Dumbbell Plie Squat	8 reps @ 135 lbs, 8 reps @ 135 lbs, 6 reps @ 135 lbs
	4	Video Machine Leg Curl	10 reps @ 160 lbs, 10 reps @ 150 lbs
	5	Video Dumbbell Incline Bench Press (30 Degree)	8 reps @ 105 lbs, 8 reps @ 105 lbs, 6 reps @ 105 lbs
	6	Video Dumbbell Arnold Press	8 reps @ 70 lbs, 8 reps @ 70 lbs, 6 reps @ 70 lbs
	7	Video Dumbbell Rear Lateral Raise	10 reps @ 32 lbs, 10 reps @ 30 lbs
	8	Video Dumbbell Lying Triceps Extension	8 reps @ 40 lbs, 8 reps @ 40 lbs, 6 reps @ 40 lbs
	9	Video Reverse Crunches	23 reps, 23 reps
	10	Video Bent Knee Crunches	51 reps, 51 reps, 39 reps

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Week 3 - Day 2 (Sunday) of US Sports Strength and Conditioning Free Demo's Program	Week Difficulty: Medium Hard
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Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	5 Minute Cardio Warmup	105 Beats Per Minute. This is a basic warmup. Keep things nice and smooth! You can choose any exercise that feels best to you. Biking, Elyptical, Jogging, Walking etc.
	2	25 Minute Cardio Session	128 Beats Per Minute. You're getting some great work in. It's great to exercise and to be healthy! Focus on your goals and enjoy the process.
	3	5 Minute Cardio Session	135 Beats Per Minute. We are pushing the intensity up a little for this one. Stay focused and keep going. You will enhance your conditioning level and burn more calories in this more intense phase. Monitor your heart rate periodically as you exercise.
	4	5 Minute Easy Cooldown Activity	105 Beats Per Minute. Great job on your workout. Now, back off on the intensity and sowly cool your body down. As always, a few minutes of light stretching can help in the recovery process!

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Week 3 - Day 3 (Monday) of US Sports Strength and Conditioning Free Demo's Program	Week Difficulty: Medium Hard
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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 Back Extension	11 reps, 11 reps, 8 reps
	3	Video Cable Close Grip Row (Low Pulley)	8 reps @ 225 lbs, 8 reps @ 225 lbs, 6 reps @ 225 lbs
	4	Video Lat Pulldown Close Grip Front	10 reps @ 180 lbs, 10 reps @ 165 lbs
	5	Video Dumbbell Lateral Raise	10 reps @ 41 lbs, 10 reps @ 38 lbs
	6	Video Dumbbell Rear Lateral Raise	10 reps @ 32 lbs, 10 reps @ 30 lbs
	7	Video Dumbbell Hammer Curl	10 reps @ 70 lbs, 10 reps @ 65 lbs
	8	Video Standing Toe Press	10 reps @ 250 lbs, 10 reps @ 230 lbs
	9	Video Reverse Crunches	23 reps, 23 reps
	10	Video Alternate Heel Touchers	51 reps, 51 reps, 39 reps

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Week 3 - Day 4 (Tuesday) of US Sports Strength and Conditioning Free Demo's Program	Week Difficulty: Medium Hard
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Click on an Exercise Name to view a description of that exercise

Select		Exercise Name	Set and Rep Combinations
	1	5 Minute Cardio Warmup	105 Beats Per Minute. As always I will start things off nice and easy for you. Warming your body up is important for both injury prevention and for performance. Have a great workout and keep a positive attitude!
	2	25 Minute Cardio Session	128 Beats Per Minute. You're getting some great work in. It's great to exercise and to be healthy! Focus on your goals and enjoy the process.
	3	12 Minute Cardio Session	135 Beats Per Minute. Monitor your heart rate by taking your pulse at the carotid artery. Just place two fingers near your Adam's apple. Count the beats for 15 seconds and multiply this number by four.
	4	5 Minute Easy Cooldown Activity	105 Beats Per Minute. You made it! See, it wasn't so bad. :) This last 5 minute section is important to bring your bodies physiological functions back to normal. Again, good job on your workout!

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Week 3 - Day 5 (Wednesday) of US Sports Strength and Conditioning Free Demo's Program	Week Difficulty: Medium 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 Bench Press	10 reps @ 225 lbs, 5 reps @ 270 lbs, 3 reps @ 315 lbs, 6 reps @ 360 lbs, 7 reps @ 340 lbs, 6 reps @ 315 lbs
	3	Video Dumbbell Incline Bench Press (30 Degree)	8 reps @ 105 lbs, 8 reps @ 105 lbs, 6 reps @ 105 lbs
	4	Video Dumbbell Side Lunge	8 reps @ 40 lbs, 8 reps @ 40 lbs, 6 reps @ 40 lbs
	5	Video Dumbbell Step Up	10 reps @ 55 lbs, 10 reps @ 50 lbs
	6	Video Machine Leg Extensions	10 reps @ 195 lbs, 10 reps @ 180 lbs
	7	Video Machine Leg Curl	10 reps @ 160 lbs, 10 reps @ 150 lbs
	8	Video Cable One Arm Row	10 reps @ 120 lbs, 10 reps @ 110 lbs
	9	Video Dumbbell Biceps Curl	10 reps @ 60 lbs, 10 reps @ 55 lbs
	10	Video Cable Triceps Pushdown	10 reps @ 170 lbs, 10 reps @ 155 lbs
	11	Video Bent Leg Knee Ups from Bench	26 reps, 26 reps, 20 reps
	12	Video Bent Knee Crunches	51 reps, 51 reps, 39 reps

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Week 3 - Day 6 (Thursday) of US Sports Strength and Conditioning Free Demo's Program	Week Difficulty: Medium 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	5 Minute Cardio Warmup	105 Beats Per Minute. This easy warmup will allow you to start preparing your body and your mind for your workout. Make sure you drink some water throughout your workout. It is very important to stay hydrated. Work hard and you will feel great!
	2	25 Minute Cardio Session	128 Beats Per Minute. You're getting some great work in. It's great to exercise and to be healthy! Focus on your goals and enjoy the process.
	3	15 Minute Cardio Session	135 Beats Per Minute. Aerobic exercise will help you to lose fat by burning excess calories. It will also help to lower blood pressure levels and improve your cholesterol ratios. But best of all, it makes you feel great!
	4	5 Minute Easy Cooldown Activity	105 Beats Per Minute. I hope you had a great workout. Don't forget this last 5 minute session. Make an effort to eat healthy foods. It takes a combination of consistent exercise and healthy eating to achieve your goals. Again, good job on the workout.

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iHealthTube Featuring: How to Maintain and Monitor Proper pH Balance and Ketogenic Diet

Are you feeding your body with the right kinds of foods? What does alkaline balance mean for your health? Dr. Anna Cabeca discusses the ketogenic diet and how it can help maintain pH balance in your body. But what may be more important, she discusses how you can continue to check to see if your body is in balance! [Video and more below]

Ketogenic Diet

By: Mikael San

The Ketogenic Diet is also famously known as Keto Diet, which considered as a low-carb diet and LCHF (Low-carb high-fat) diet. Following the ketogenic diet is the best way to lose weight. Also, several studies prove that the keto diet can reduce the risk of heart diseases, diabetes, Alzheimer’s, Stroke, Epilepsy, and various other diseases. The keto diet makes the body burn the fat quickly instead of carbohydrates. The carbohydrates convert into glucose and it will spread around the body, which is important for brain functioning. However, if you consume fewer carbohydrates in the diet, then the liver converts the fat into ketone bodies and fatty acids. The ketones transported into the brain and it replaces glucose as an energy supply. When you are on a keto diet, your body goes into a metabolic condition called as ketosis. In this state, your body uses ketone bodies as an energy source instead of using glucose. The ketone bodies extracted from the fat stored in your body and these ketone bodies are more stable than glucose, and steady source of energy than glucose derived from carbohydrates. Your body goes into ketosis condition between three days to a week, and once it is in ketosis or a metabolic condition, then the body starts using the fat as energy source, and it uses the stored body fat and the fat you consume. When you eat high carbohydrate food, then your body will instantly produce insulin and glucose. The body converts the glucose, into energy quickly as it is the easiest molecule and definitely it is the best energy source for your body. The body produces insulin to transport the glucose into your blood stream and spread it around the body. That is why the glucose considered as the primary energy source, and the body does not use any fat as an energy source, and therefore it stores in your body in unwanted places. By reducing the intake of carbs, the body is forced to use the fat as an energy source, and this state called as ketosis. Ketosis is a process that naturally happens when you consume less food; the body initiates use other ways to keep you alive. When the food intake is low, the body goes into ketosis and produce ketones derived from the fats stored in your body and the liver. Benefits of a Ketogenic Diet: You can obtain several benefits with the ketogenic diet, including weight loss and enhance energy levels that can help you improve your therapeutic medical purposes. The best of all, you can benefit from this diet as it allows you to eat a high-fat diet and low carbs. Weight Loss: When you are on a ketogenic diet, your body uses fat as an energy source, which means all the store fat will be used as an energy source and the result is you lose all those extra fat from your body. Also, the insulin levels drop potentially and force your body to burn fat fast to supply the energy source. According to the reports, the ketogenic diet has shown improved results compared to high-carb and low-fat diets. The keto diet also helps you control blood sugar and increase your mental focus.

Yahoo Small Business Presents - 2019 USA Powerlifting High School Nationals

2019 USA Powerlifting High School Nationals - Sunday [Live Stream Video at the bottom of this page]

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Now this "Teachable Moment" from StrengthCoach.com!

Trap Bar Jumps- a New Favorite

Michael Boyle -  

I love Trap Bar jumps. I wish I could say who gave me this idea as I'd love to give them credit.

In any case, to properly discuss Trap bar Jumps, we need some context. I love Olympic lifts but, I also know they are not for everyone. All our athlete programs, except our baseball program, begin with Olympic lifts. However in our summer Pro Hockey group we have a number of athletes who have never trained with us before and are either unfamiliar with Olympic lifts, don't want to Olympic lift, or both.

This means that we need an alternative explosive exercise. In some cases we did additional jumps, in other swings, and in others we used our MVP Shuttle or Vertimax.

When we started to Trap Bar Jump, this quickly became our go-to exercise for power with athletes that were not Olympic lifting.

Before we get too carried away, lets talk a bit about “how” we do these. We know our “why” is explosive power development but, “how” can get a bit fuzzy. Our idea as to “how” to do Trap Bar Jumps comes from the work of JB Morin. JB's actual work was in sled sprinting but, if you bear with me you'll see how the two ideas mesh.

JB has spent years investigating the correct way to determine loads for sled sprints. To make a long story short, JB's extensive research basically led him to conclude that the sled load should result in a time that is 150% of the unloaded time at the same distance. This means that the correct load for a guy who runs a 1.5 sec 10 yard dash is a load that caused him to run a 2.25 sec 10 yard sled sprint. The big key point here is that load is not based on the athletes bodyweight but is based on how the load effects his speed. Join StrengthCoach.com today to keep reading........

Tactical Workouts Present Video Leak Police Featuring: Body Cams: Detective Involved Shooting. Louisville Metro PD

Louisville, Kentucky ---- The Louisville Metro Police Department released Friday Body cameras video that shows the moments leading up to a detective shooting a felony suspect that led to an eight-hour standoff in south Louisville. More Info in the video.

Revolutionary Tactical Strength and Conditioning Program Provides A Simple Training Blueprint to Help You Gain Strength, Boost Power, and Rebuild Your Body

World’s Greatest Military Operators and Law Enforcement Professionals Reveal the Secret Training System Used By Elite Tactical Athletes http://bit.ly/TacticalWorkout

🚨♦Disclaimer🚨: This video is NOT intended to be violent or glorify violence in any way. We are sharing the footage STRICTLY for the purposes of news reporting and educating. for training purpose, for public safety, to expose an injustice, documenting or foster debate about important events.🚨 My entire channel has been demonetized. 👮If ever you want to encourage me you could toss me a 1$ or 2$ or more one-time tip if you want at https://www.paypal.me/VideoLeakPolice .Thank you for watching and thank you for the ones who already help! Video Leak Police Primary Publish The New Police Dash Cam, Officer Body Camera footage releases. New Police chase, Police pursuit, Police Officer Body cam, New Video of Law enforcement Activity, Crimes and more. In HD 1080p. Also Video Leak Police publish news reporting videos, educational, for training purpose, Under Mini Documentary form, For public safety, to expose an injustice, documenting or foster debate about important events.

The Rock Almighty Devotional, Praise, and Worship with Joshua Perahia

MARCH 31 from cdm

“And he arose, and rebuked the wind, and said unto the sea, Peace, be still. And the wind ceased, and there was a great calm” (Mark 4:39).

Jesus was able to calm the storm because He already had peace inside Him to release against the storm. A relationship with Him gives us the same peace when storms arise in our lives.

Get Joshua Perahia @ 

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See Your Favorite Artists Live!

World Changers Church Featuring: Saturday Service and From Sons to Servants

Saturday Service Video and more below.

From Sons to Servants

Kenneth Copeland

And on my servants and on my handmaidens I will pour out in those days of my Spirit; and they shall prophesy: And I will show wonders in heaven above, and signs in the earth beneath; blood, and fire, and vapour of smoke.

Acts 2:18-19

You and I are living in the most exciting days this earth has ever seen. All around us God is pouring out His Spirit in preparation for the endtime revival that will bring this whole age to a glorious close.

Some of God's children are just standing by as spectators, watching Him work. Others, however, have become a vital part of it all. They've volunteered for service in this great end-time army. They've become what the Bible calls the servants and handmaidens of God.

Who are those servants and handmaidens? They are those who have committed themselves totally to their Lord. They are those who, instead of being content simply to be born-again children of God, have gone even further, stepping into servanthood out of love for the Father.

The servants and handmaidens of God are those who've said, "I want to be involved in what God is doing in this hour. I want to be His bondslave, available to do His bidding 24 hours a day."

Those who make that powerful decision are experiencing the great outpouring of God's Spirit that Peter spoke of in Acts 2. They are the ones whose Spirit-inspired words of prophecy and prayer are releasing the power of God upon the earth. They are the ones whose words are opening the way for the signs and wonders.

Do you want to be among them? You can be. God wants you to be. In fact, He needs you to be!

He needs those who will cut every cord that binds them to this natural world. He needs people He can call on in the middle of the night for intercession. People who will get up and do it no matter how tired they may be.

That's the quality and depth of dedication servanthood requires. It's a demanding role but its rewards are rich. Those who are willing to fill that role will be God's mouthpiece here on the earth in these final days. They will be vehicles of His Spirit and of His mighty power. They will be key players in the Holy Spirit's greatest earthly production.

Make a decision now to become one of them. Take the step of faith into servanthood today.

Scripture Reading:

Acts 2:1-21

© 1991 Eagle Mountain International Church, Inc. aka: Kenneth Copeland Publications    All rights reserved.

Target Presents March Madness Highlights on US Sports Net Featuring: Texas Tech to the Final Four: Watch the final five minutes

Texas Tech is going to the Final Four for the first time ever! Watch the final five minutes from their win over Gonzaga. [Video highlights and more at the bottom of this page]

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And now this "Teachable Moment" From CoachTube!

Dribble Drive Motion Offense: How to attack sagging man and zone defense

by Scott Peterman

About this Course

Coaches,

I just released my newest playbook which is 82 pages long. It is Dribble Drive Motion Offense: “How to Attack Sagging man and Zone defenses with DDM”. I spent the last month and a half breaking down 75 basketball games from Memphis Tigers led by Coach John Calipari, UMASS led by Derek Kellogg / Vance Walberg, and Marist College led by Chucky Martin (Former John Calipari Assistant Coach at Memphis).

I get a lot of requests on how do you use DDM to attack sagging man defense and versus zone defenses that I decided to do a lot of research. I noticed that all the teams used what I call “entry sets” to get their team into Dribble Drive Motion Offense and to create triple gaps. UMASS ran a lot of open post dribble-drive motion offense, because of their personnel and it was the first year in the system. These are just some ideas on how to attack sagging man defense and zone defenses using a DDM set.

Table of Contents:

Sets versus Sagging Man Defense: 18 entry sets
Sets versus Zone Defense: 16 zone offense sets
Sets versus Pressure Defenses: 2 set plays
Sets versus Junk Defenses: 2 set plays
Favorite Sets for DDM teams: 12 set plays
DDM Set Plays versus odd or even zones: 9 set plays
DDM Concepts: 11 Plays

I think that if you run dribble drive motion offense or have someone in your league that runs it. You will be able to gain more insight into ways to incorporate DDM concepts into your offense. Your dribble-drive motion offense will run smoothly against sagging man defense and zone defenses with these set plays to get you into DDM.

Coach Credentials

Scott PetermanMen's Basketball Hoop ScoopFollow

Men's Basketball Coach Scott Peterman has coached at the NCAA Division 2 (Southwestern Oklahoma State University), NAIA (USAO), and JUCO Levels (Blinn College and Carl Albert State College) as well as high school. Coach Peterman just felt that fellow coaches, especially young coaches, need to constantly work on their “game,” just like the basketball players that we coach. We as coaches need to improve ourselves.

MooseJaw Presents This ACC Update Featuring: Duke's Mike Krzyzewski And The Future Of College Basketball

Duke head coach Mike Krzyzewski responded to multiple questions about the potential end of the NBA's 1-and-done rule and what that means for the future of college basketball. While Coach K says that we don't know what the future holds, he stressed the importance for the NCAA to start preparations for what could happen and the importance for the NCAA and NBA to work together on guiding the future of the sport. [Video and more at the bottom of this page]

Presented on US Sports Net By MooseJaw!

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And now this "Teachable Moment" From CoachTube!

J.J. Redick: NBA Shooting Secrets

by J.J. Redick

About this Course

Want to learn what it takes to be a NBA-level shooter? Join J.J. Redick, top shooting guard for Philadelphia 76ers, (L.A. Clippers) as he reveals his secrets to becoming one of the best shooters in the game today.

Coach Credentials

J.J. RedickShooting Guard for NBA's L.A. Clippers

NBA Shooting Guard,  J.J. Redick currently plays for Philadelphia 76ers/L.A. Clippers. He was selected 11th overall by the Orlando Magic in the 2006 NBA draft. During his collegiate years, Redick played for Duke University. Redick's jersey was retired by Duke on February 4, 2007.

In college, Redick was known for his good three-point and free throw shooting. He set ACC records during his career for most points and most career ACC tournament points, though his ACC career points record was subsequently broken by UNC's Tyler Hansbrough in 2009. He also set several Duke records, including most points in a single season. Redick is currently the all-time leading scorer for Duke. Book this course.....