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Saturday, April 6, 2019

Beast Sports Nutrition Presents The Serious Workout Of The Week-Week 4

Hey there Athletes and Warriors!
In this program Weeks 4, 9, and 12 are the hardest or highest volume. But don't fret, if you have followed the workouts thus far you are more than ready for the bombs that are about to drop.
Please do not bring your B-52's into any public place. The original sets, reps, weights, and overall intensity of the below workout were set for a particular athlete. Please adjust any factor to fit your present fitness level. Also talk to your doctor before engaging in any exercise or nutrition program. After this exercise tip from our bois' at Beast Sports Nutrition, we rock your week 4 workout. 
-Coach Nate
Exercise Descriptions, Printer Friendly Versions and some videos are available to fully registered members of US Sports Online Strength and Conditioning. We have a few lifetime memberships available for only a one time fee of  $5! Click here to learn more


Week 4 - Day 1 (Saturday) of US Sports Strength and Conditioning Free Demo ProgramWeek Difficulty: 
Very Hard
  View Printer Friendly Version


Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet 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,2 reps @ 910 lbs,
4 reps @ 965 lbs,6 reps @ 910 lbs,
6 reps @ 910 lbs,4 reps @ 855 lbs 
3
   Video
Dumbbell Plie Squat
6 reps @ 135 lbs,6 reps @ 155 lbs,
6 reps @ 155 lbs 
4
   Video
Dumbbell Walk Lunge
6 reps @ 60 lbs,6 reps @ 65 lbs,
6 reps @ 65 lbs 
5
   Video
Machine Leg Curl
8 reps @ 175 lbs,8 reps @ 175 lbs 
6
   Video
Dumbbell Incline Bench Press (30 Degree)
6 reps @ 105 lbs,6 reps @ 120 lbs,
6 reps @ 120 lbs 
7
   Video
Dumbbell Incline Fly (45 Degree)
8 reps @ 45 lbs,8 reps @ 45 lbs 
8
   Video
Dumbbell Arnold Press
6 reps @ 70 lbs,6 reps @ 80 lbs,
6 reps @ 80 lbs 
9
   Video
Dumbbell Rear Lateral Raise
8 reps @ 35 lbs,8 reps @ 35 lbs 
10
   Video
Barbell Lying Triceps Extension
6 reps @ 130 lbs,6 reps @ 145 lbs,
6 reps @ 145 lbs 
11
   Video
Reverse Crunches
26 reps,26 reps 
12
   Video
Cross Crunches
29 reps,29 reps,
23 reps 



Week 4 - Day 2 (Sunday) of US Sports Strength & Conditioning Free Demo's ProgramWeek Difficulty: Very Hard
  View Printer Friendly Version


Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet 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
143 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
151 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! 



Week 4 - Day 3 (Monday) of US Sports Strength & Conditioning Free Demo's ProgramWeek Difficulty: Very Hard
  View Printer Friendly Version


Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
1
Warmup and Stretch
8 minutes 
2
   Video
Reverse Hypers
8 reps @ 60 lbs,8 reps @ 60 lbs 
3
   Video
Cable Wide Grip Row (Low Pulley)
6 reps @ 225 lbs,6 reps @ 255 lbs,
6 reps @ 255 lbs 
4
   Video
Dumbbell One Arm Row (elbow close)
8 reps @ 105 lbs,8 reps @ 105 lbs 
5
   Video
Cable Straight Arm Pulldown
8 reps @ 160 lbs,8 reps @ 160 lbs 
6
   Video
Dumbbell Lateral Raise
8 reps @ 45 lbs,8 reps @ 45 lbs 
7
   Video
Dumbbell Rear Lateral Raise
8 reps @ 35 lbs,8 reps @ 35 lbs 
8
   Video
Cable Standing Reverse Curl
8 reps @ 95 lbs,8 reps @ 95 lbs 
9
   Video
Standing Toe Press
8 reps @ 265 lbs,8 reps @ 265 lbs 
10
   Video
Bent Leg Knee Ups from Bench
26 reps,26 reps 
11
   Video
Cross Crunches
29 reps,29 reps,
23 reps 



Week 4 - Day 4 (Tuesday) of US Sports Strength & Conditioning Free Demo's ProgramWeek Difficulty: Very Hard
  View Printer Friendly Version


Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet 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
143 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
151 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! 



Week 4 - Day 5 (Wednesday) of US Sports Strength & Conditioning Free Demo's ProgramWeek Difficulty: Very Hard
  View Printer Friendly Version


Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet 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,2 reps @ 360 lbs,
4 reps @ 385 lbs,6 reps @ 360 lbs,
6 reps @ 360 lbs,4 reps @ 340 lbs 
3
   Video
Dumbbell Bench Press
6 reps @ 120 lbs,6 reps @ 135 lbs,
6 reps @ 135 lbs 
4
   Video
Dumbbell Incline Fly (30 Degree)
8 reps @ 50 lbs,8 reps @ 50 lbs 
5
   Video
Dumbbell Front Lunge
6 reps @ 60 lbs,6 reps @ 65 lbs,
6 reps @ 65 lbs 
6
   Video
Dumbbell Plie Squat
8 reps @ 135 lbs,8 reps @ 135 lbs 
7
   Video
Machine Leg Extensions
8 reps @ 210 lbs,8 reps @ 210 lbs 
8
   Video
Machine Leg Curl
8 reps @ 175 lbs,8 reps @ 175 lbs 
9
   Video
Stretch Deadlifts
8 reps @ 210 lbs,8 reps @ 210 lbs 
10
   Video
Dumbbell One Arm Row (elbow close)
8 reps @ 105 lbs,8 reps @ 105 lbs 
11
   Video
Barbell Curl
8 reps @ 130 lbs,8 reps @ 130 lbs 
12
   Video
Cable Triceps Pushdown
8 reps @ 180 lbs,8 reps @ 180 lbs 
13
   Video
Bent Leg Knee Ups from Bench
29 reps,29 reps,
23 reps 
14
   Video
Alternate Heel Touchers
57 reps,57 reps,
45 reps 



Week 4 - Day 6 (Thursday) of US Sports Strength & Conditioning Free Demo's ProgramWeek Difficulty: Very Hard
  View Printer Friendly Version


Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet 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
143 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
151 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. 

iHealthTube Featuring: 5 Supplements Most People Need and Why Do We Need Antioxidants in Multivitamin Supplements?

It's hard to know where to start when it comes to vitamins and supplements. But Dr. Nalini Chilkov discusses the five supplements that most of us probably need. Also, learn more specifics about these supplements, especially if you have certain health conditions!


Why Do We Need Antioxidants in Multivitamin Supplements?
By: Adrian Scott
In the fight against free radicals, antioxidant multi vitamin supplements used to be considered pretty effective. Yet, disturbing data has been revealed by recent research, because while up to a point antioxidant multi vitamin supplements counteract the impact of free radicals, they make them more powerful from a certain point onwards. Before you start using any form of supplements, you should first review your diet.

What are free radicals?
Free radicals are some by products of cellular activity, extra molecules released by the body in the condition of excessive sun exposure and pollution. Free radicals are held responsible for the aging process, they weaken the body and make recovery slower. Free radicals are called 'free' because they attached to the wall of the cell and steal essential elements causing immense tissue damage.

Why do we need antioxidant multi vitamin supplements?
Vitamins A, C and E are normally taken from diet, on the one condition that we consume a balanced amount of nutrients from all the food categories. Yet, irregular meals and chaotic schedules prevent many people from eating regularly. Doctors prescribe antioxidant multi vitamin supplements to people who can hardly stick to their meals over the day. With two or three capsules daily you can achieve good disease prevention against heart illness, stroke or cancer.

What to use instead of antioxidant multi vitamin supplements?
If you don't want to supplement, then watch your diet carefully. Dark green vegetables are the richest in nutrients. They should be consumed raw, because by cooking vitamins are destroyed. Just wash them well and make some delicious salads; use olive oil for the dressing. We should here mention beets, eggplants, onions, broccoli, Brussels sprouts and yellow corn. As for fruits, there are some that contain more antioxidants than others: raisins, berries, oranges, grapes and cherries.

Side effects of antioxidant multi vitamin supplements
Some people have reported adverse reactions to antioxidant supplements. Most problems are digestive including constipation, diarrhea, nausea and black stools. The incidence is higher for the consume of liquid multivitamins. If you pay attention to the dosage and you follow the doctor's orders, you can easily reduce the risk of such side effects. Do not self-medicate particularly when you suffer from some chronic disease.

Other natural antioxidants!
There are other substances and chemicals that the body can use to fight free radicals, and these elements act in combination with vitamins. Normally, the secretion of free radicals increases because of pollution and extensive sun exposure. Green tea, gingko biloba, grape seed extract, zinc and selenium have a powerful antioxidant effect. These substances are either taken from diet or from herbal supplements. Have several fruit servings per day and drink one or two cups of green tea.
Adrian Scott, media director at Pro Vitasupps enjoys writing and educating about health and fitness on several online publications.The company's first product Multivitamin For Men is now available on Amazon.

Tactical Workouts Present Bodycam Channel Man on LSD and Cocaine charges at police with a knife

Fredonia, NY - The Chautauqua County District Attorney gave an update on a police officer-involved shooting in Fredonia on Friday afternoon. [Video and more below] During the time of the incident, police were responding to a home on Liberty St. to assist firefighters with a medical-related call.


Revolutionary Tactical Strength and Conditioning Program Provides A Simple Training Blueprint to Help You Gain Strength, Boost Power, and Rebuild Your Body
Image result for Fredonia, NY - The Chautauqua County District Attorney gave an update on a police officer-involved shooting in Fredonia on Friday afternoon


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

Police say Officer Nathan Scriven, a 15-year veteran of the police department, was attacked by a person with a knife while inside the home. After the officer retreated to the street, he fired at the attacker, police say. That person died at the scene. Officials announced on Friday that the person who was shot was under the influence of both cocaine and LSD at the time. According to officials, police say the shooting victim had been struggling with the loss of a friend, and turned to drugs. The person who allegedly sold him the LSD will be charged. According to police, the last time a Fredonia police officer had to fire a weapon was 15 years prior to the incident. Following the incident, Scriven was placed on administrative leave, but will not face charges related to the shooting. Officials called his actions "lawful and appropriate." 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 . Or Bitcoin: 1D5dqpHKvBq5Kg6C1wjyt68cpTqYaod6Uf. Thank you for watching and thank you for the ones who already help! I do it for you.

The Rock Almighty Devotional, Praise, and Worship with Demon Hunter

APRIL 6 from cdm

“Jesus Christ the same yesterday, and to day, and for ever” (Hebrews 13:8).
Jesus Christ is the embodiment of God’s nature, and we can be sure that God will never change. No matter what situations we may find ourselves in or what mistakes we make, His love for us remains constant.

Put Demon Hunter on your playlist @

Joel Osteen Ministries Featuring: Exceptional You! Episode 6 and Don’t Take the Bait

Victoria Osteen sits down with a few of her friends to talk about her new book Exceptional You! Get your copy of Victoria's book Exceptional You! today. [Video and more below]



Don’t Take the Bait

Post by Joel Osteen

I heard about a man and his friend who walked into the corner store where this man bought the newspaper every day. The clerk behind the counter was unfriendly, cold, inconsiderate, and treated this man like he was bothering him. The man bought the paper, smiled, and said, "I hope you have a great day." The clerk didn't even look up to acknowledge that he had said anything. The friend said to the man, "Is that clerk always that rude?" The man said, "Every morning." The friend said, "Are you always that nice?" He said, "Every morning." The friend looked puzzled and said, "Why?" The man said, "I've made up my mind that I'm not going to let another person ruin my day."
Jesus said, "Offenses will come" (Luke 17:1). He didn't say they might come. He didn't say that if you're kind, you pray and quote the Scriptures, you'll be exempt from grumpy people and people who cut you off in traffic. He said offenses will come. You will have opportunities on a regular basis to get upset, to become offended and bitter, to argue, to try to pay people back. That word "offense" comes from a Greek word that means "to bait," referring to the bait that's used to lure animals into a trap. When you're tempted to be offended, someone leaves you out, they say something derogatory to you, recognize that's the enemy trying to deceive you into his trap, saying, "Come on, get upset, argue with them, tell them off." Instead of letting it upset you, say, "No, thanks. I'm not taking the bait. I'm going to enjoy this day."The Scripture talks about how we should put on the whole armor of God. One part of that armor is the shoes of peace. It's interesting that God chose our feet for peace. It implies that everywhere we go, we're going to have to choose to stay in peace. You can have on your helmet of salvation, your belt of truth, your shield of faith, but if you don't put on your shoes of peace, if you don't make the decision that you're not going to let other people bait you into conflict, then even though you have on all the other armor, without peace it's not going to be effective. Every morning make the decision that nothing that comes against you is going to get you upset—that's putting on your shoes of peace. You're saying, "God, my life is in Your hands. I believe that You're directing my steps. Everything may not go perfect today, but I trust You. I know You're working all things for my good."

Friday, April 5, 2019

Oklahoma State Live Baseball and Softball Featuring: Oklahoma State Cowgirl Softball vs. Kansas



Presented on US Sports Net By Walmart
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Watch LIVE as the Oklahoma State Cowgirl Softball team takes on Kansas from the Cowgirl Softball Complex in Stillwater, OK. [Live Stream Video and More bottom of this page]









softball-d1 flag

JEREMY VILLANUEVA | NCAA.COM | MARCH 20, 2019

Academics, softball and running a business — How La Salle's Emma Schweigert balances it all Identifying needs in her community, Schweigert collected excess food from the week to deliver to non-profit organizations in the area.


HOME-FIELD ADVANTAGE: These 5 teams dominate at home
Schweigert worked with Saxbys management to start delivering bagels and pastries to local organizations: Face-to-Face, a legal and health service for underprivileged individuals and Rock Ministries Kensington, an after-school exercise program for kids.
Get Better at Softball
She and her Saxbys team also developed a “Pay as You Wish Day” at the café that would raise funds for the La Salle Fund for Students in Crisis, which helped provide resources for the on-campus food pantry, the Basket.
“Anybody could come in and get anything off the menu that they wanted for any price,” Schweigert said. “If they wanted to come up and get a coffee and pay nothing, that was totally fine. Give them a free coffee. But if somebody wanted to come up and pay $20 for a smoothie, then that was okay too.”
La Salle softball


















The effort raised $5,800 which included a matching donation from the Saxbys corporate office.
Balancing her work as the SCEO and a student-athlete was no simple task.
As the SCEO, Schweigert, a double major in marketing and finance, managed a 20-person cafe team while keeping up on schoolwork and practice.
A typical day for Schweigert meant waking up at 5:15 a.m. for conditioning, opening the café at 7 a.m., working an eight-hour day and then heading to softball practice.
Softball, though, helped her accomplish all she was being asked to do.
“I was going to do both, and I wanted to be successful in both. I didn't want either commitment to suffer. That drive and determination that softball has instilled in me really helped,” Schweigert said.
Her hard work and perseverance have paid off - Schweigert is now the student COO for the café. She recently finalized a partnership between Saxbys and La Salle athletics, adding another accomplishment to her resumé before she takes the next plunge in her career.
Oh and after tying the program’s single season record for home runs with 10 last year, she has two this season while leading the team in batting average with a .311 clip.
“I feel super confident going into interviews being able to say I was a student CEO and I also was able to manage being a Division I athlete at the same time,” she said. “I've learned so much and can talk to so many different points that I was unable to before. I can talk about team development things not only through softball and athletics, but also, through a professional scope as well.”
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NBA Store Presents March Madness Featuring; Press Conference: Michigan State - Preview


Press Conference Video and more at the bottom of this page

TomIzzo

Description

Tom Izzo's Defensive and Rebounding Skills course consists of a game-tested set of drills that can be used to enhance the fundamentals and techniques that are essential elements of great defensive play. Ideal for coaches and athletes at all competitive levels, this coaching video uses on-court player demonstrations to help explain and illustrate a series of instructional tools for developing basic defensive skills for basketball.

Highlights include:
  • Defensive mindset
  • Jumping to the ball
  • Defending cuts
  • Elbow and block coverage
  • Defending screen-the-screener plays
  • Defending screen-and-roll plays
  • Transition defense
  • Developmental drills


Tom Izzo and Coachtube


The Coach

Tom Izzo

Head Coach for the Michigan State Spartans
NCAA Division I Tournament Championship (2000)
6 NCAA Regional Championships – Final Four (1999, 2000, 2001, 2005, 2009, 2010)
7 Big 10 Championships (1998, 1999, 2000, 2001, 2009, 2010, 2012)
4 Big 10 Tournament Championships (1999, 2000, 2012, 2014)

Accomplishments
8 Elite Eight (1999, 2000, 2001, 2003, 2005, 2009, 2010, 2014)
12 Sweet Sixteens (1998, 1999, 2000, 2001, 2003, 2005, 2008, 2009, 2010, 2012, 2013, 2014)
17 NCAA Tournament bids (1998, 1999, 2000, 2001, 2002, 2003, 2004, 2005, 2006, 2007, 2008, 2009, 2010, 2011, 2012, 2013, 2014)

Awards
1 AP National Coach of the Year (1998)
1 Henry Iba Coach of the Year  (1998)
3 Big Ten Coach of the Year (1998, 2009, 2012)

Tom Izzo is the head men’s basketball coach at Michigan State University, a position he assumed in 1995. In his exceptional career at the helm of the Spartans, he has firmly established Michigan State as one of the most prominent programs in the country.  Book this course.....
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CoachTube Presents Claire Mulholland Soccer Recruiting Video- Class of 2020

Claire Mulholland Soccer Recruiting Video- Class of 2020
Club: SJEB Rush 01G Academy Number: #7 Email: clairemuls7@gmail.com Coach: Don D’Ambra Coaches Email: ddambra@sjelite.com [Video at the bottom of this page]


Presented by CoachTube Soccer!
KwikGoal

Explosive Soccer Speed and Power


Description

Become the most EXPLOSIVE SOCCER player on the field!
SPORTAMERICA teams up with SPEED QUEST, the #1 speed training system to bring you SPEED and  POWER!
Learn to gain full body control through a comprehensive series of drills. Move faster, jump higher, and gain the ability to beat out your opponents. The perfect workout for any player and any position. 
COACHES: Use drills in team settings for speed and conditioning! 

The Coach

KwikGoal

Kwik Goal is the largest manufacturer of soccer goals and field equipment in North America. We are an Official Supplier to: U.S. Soccer, U.S. Soccer Foundation, Canadian Soccer Association, and NSCAA. Book this course.......


HOW TO DECIDE WHICH SOCCER POSITION IS RIGHT FOR YOU



Current Barcelona and Argentina star Lionel Messi once said, “The best decisions aren’t made with your mind, but with your instinct.” The best way to garner one’s instincts is through practice and confidence in the position you’re placed. However, with the variety of positions on the soccer pitch, it can be difficult to perfect these instincts. In this article, I’ll help give you an idea of the skillsets required for each position.
Goalkeeper
There are many attributes that go into an effective goalkeeper. One of the most obvious ones is physical ability. While goalkeepers can come in smaller sizes, it is usually best to have one of decent height. With this said, leaping ability and reaction time is important. You have to be able to reach those balls dipping just under the crossbar and not be afraid to come off your line as the opposition attacks. Another key attribute is upper body strength. On crosses or corners, there is going to be battles in the air. As a goalkeeper, you need to win in the air and either control the ball or punch it to safety.
As a goalkeeper, you ought to serve as a coach on the pitch. Being the last player back, you’ll have a view of the entire field and should be able to position defenders in appropriate places. In order to be a successful goalkeeper, you must be able to admit failures. In order to have all your teammates on one page, their trust and respect is needed. If you’re constantly blaming them for goals or shots on goal, then it’ll be difficult to achieve this level of respect. In the end, the goalkeeper position requires players that are both physically talented and possess valuable cerebral skills.
Outside Fullback
The outside fullback position requires you to play both ways, helping out in the offensive and defensive sides. At the same time, speed and pace is essential in keeping up with the other team’s wingers. If you’ve ever seen Patrice Evra (pictured) or Danny Alves play, you’ll recognize this in no time. As fullbacks take the ball up the side in attack, they’ll need the technical skills to serve a lofted ball into box. As a result, fullbacks should always be comfortable with the ball at their feet. Meanwhile, on the defensive side, fullbacks should be able to clear the ball easily and stay composed in tight situations. Ultimately, with the outside fullback position, you’re looking for a player possessing composure and significant soccer ability.
Center Back
Center backs are often the face of the defense. They are the big, physical players that have terrific upper body and lower body strength. The upper body is utilized in challenging for aerial passes, whereas the lower body is needed to tackle attacking players and clearances. Center backs can’t be afraid to be vocal on the pitch, as they’ll communicate between the other defenders to keep everyone in line. Finally, they must be able to act as a complementary player to their fellow center back.
Center Midfielder
While you can technically break down the center midfield position into an attacking and holding midfielder, for the sake of this argument, I’ll just discuss the position as a whole. I’ve often heard the center midfielder described as the quarterback of a soccer team and that is a very accurate statement. Center midfielders desperately need versatility. They must be able to help in a wide variety of areas. First and foremost, ball handling is essential as they are constantly receiving, possessing, and then distributing the ball. In doing so, it isn’t difficult to understand why they’re some of the calmest players on the field. If you watch the United States women’s national team, you’ll see that Lauren Holiday and Morgan Brian always seem to have the necessary composure when the game tenses up. Basically, they need to be at least mediocre in every area. You never know where they’ll end up during a game.
Winger
Also known as wide midfielders, wingers need to possess above-average speed, be great on the ball, and deliver accurate and consistent passes. In addition to the speed required, they’ll need to be tremendously conditioned as they should be able to play both sides of the ball. With this being the case, wingers have to be a bit more selfless. You can’t become stubborn after you do a ton a work that nobody sees. It’s just part of the job.
Finally, a good first step and confident playing style is needed. Possessing an explosive first step will allow wingers to beat a defender in a one-on-one scenario and get a cross sent into the box. At the same time, the confidence is needed to take on the opposition in one-on-one situations.
Striker
Usually, the striker position is the one that gets all the love. They score the goals and get all of the attention. Despite all this enjoyment, it is also a technically-difficult position. One of the skills required is the ability to play with your back to the goal. This will either set up a turnaround shot for yourself or a lay-off pass to the attacking midfielder.
Next, strikers can’t be hesitant to pull the trigger once an opening presents itself. Failing to be decisive in these moments can be the difference between a goal and a turnover. They need to be technically-gifted. This includes ball control, passing, and hitting the appropriate first touch.
Lastly, a short memory can be quite helpful. Even at the highest levels of soccer, I’ve seen strikers miss a couple of potential goals and let it affect their entire game for weeks. You can’t let this happen if you expect to be a starting striker.
Second Forward
Whether you refer to it as a second forward or a withdrawn striker, this player is utilized as an additional attacker in a 4-4-2 formation. In order to excel here, you must balance terrific skills in two areas: passing and technical ability. Passing is required in order to feed the striker in positions where they can put the ball in the back of the net. At the same time, strikers may back-pass the ball to the second forward in an attacking situation. In these scenarios, the forward must be technically-sound enough to control the ball and either fire a shot or pass it out to the flank to an attacking winger.
Choose What Fits You
As you can see from the above sections, each of these soccer positions require different skillsets. Whether it’s the goalkeeper’s communication skills or the center back’s physical dominance or the striker’s goal scoring ability, each position should be filled by varying talents. My best advice is to pick one that fits you and run with it. By this, I mean you should perfect the attributes required to excel at the position and carefully observe professionals occupying the same position.

BodyrockTV - THE SECRET TO A YOUNGER BRAIN MAY BE FOUND IN EXERCISING YOUR BODY


It should be no secret by now that your mental fitness is determined by your physical fitness. But if how exactly this works is still a mystery to you, you’re not alone. We’ve had clues thanks to neuroimaging studies in which activity in different parts of the brain can be seen but we haven’t been able to link the two definitively. Until now.
A 2015 study by Dr. Hideaki Soya and his colleagues from the University of Tsukuba in Japan, has shown a direct relationship between brain activity, brain function and physical fitness in a group of older Japanese men. The results saw fitter men performing better mentally than unfit men by activating part of their brains in the same way they did as youths.
As we get older, we use different parts of our brains. When we are younger, we mainly use the left side of our prefrontal cortex (PFC) for mental tasks involving short term memory, understanding the meaning of words and the ability to recognize previously encountered events, objects, or people. When older, we tend to use the equivalent parts of our PFC on the right side of the brain for these tasks. The PFC is found at the front of the brain, behind the forehead, and plays a big part in executive function, memory, intelligence, language and vision.
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When it comes to performing tasks that involve temporary storage and manipulation of memory, long term memories and inhibitory control, young adults use the right side of the PFC while older adults use both sides. Older adults use both sides because as we age, the brain reorganizes itself to compensate for reduced capacity and efficiency due to age related structural and physiological decline.
In the study, men over 60 (64-75 years), underwent testing to determine their level of physical fitness. Then they took on a test to measure their selective attention, executive function and reaction time. The test used was the Stroop test which involved showing the men words meaning colour, such as blue, green, red, but asking them to name the colour of the letters rather than read the word itself. Activity in the PFC was determined by using a neuroimaging technique called functional near infrared spectroscopy or fNIRS. The results were combined and statistically analysed to determine associations between aerobic fitness, reaction time and brain activity.
Analysis of the relationship between brain activity and reaction time during the Stroop test found that the men who favoured the left side of their PFC while performing the test had better reactions times. The next analysis was of level of fitness and Stroop reaction time. The results indicated that fitter men had a shorter reaction time.
Based on these results, researchers have concluded that higher levels of fitness are associated with high left-PFC activity. The fitter men used the more youthful sides of their brains. But how? Professor Soya says “one possible explanation suggested by the research is that the volume and integrity of the white matter in the part of brain that links the two sides declines with age. There is some evidence to support the theory that fitter adults are able to better maintain this white matter than less fit adults, but further study is needed to confirm this theory.”
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We don’t know yet if exercising later in life helps mental fitness but it can’t hurt to try! Make it a habit today and hope for the best, right? As you know, physical fitness can improve all areas of your life, from your health to your mood and energy levels. For a sure fire way to whip yourself into shape, sign up for SweatFlix! It is loaded with hundreds of hours of on demand, real time workouts, designed to get you into the best shape of your life and with new content being added all the time, you’ll never get bored again! Whether you’re a beginner or a seasoned fitness buff, looking for 21 day challenges like Tone In Rome or would rather do short, quick, targeted workouts like the Strong and  Sexy Abs: 5 Day Challenge, you can find what you need SweatFlix! It is like having a personal trainer in your own home for next to nothing! What are you waiting for? Get active physically and hopefully you’ll keep yourself active mentally, too! Give it a go, it is free to try for 30 days — don’t wait any longer!
Do you think being physically fit can help your brain stay younger?

BODYROCK GEAR


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Chris Beat Cancer Featuring: Diet soda is slowly killing you and The perfect diet, anyone?

My book CHRIS BEAT CANCER is a National Bestseller ranked by USA Today, The Wall Street Journal, and Publishers Weekly! Get it on Amazon here: https://amzn.to/2QsVrAx *Also available in audio book, read by yours truly. :)


The perfect diet, anyone?
By: Alex Ellorde
Just recently, a South American teenage model died of suspected malnutrition. That sad news topped the headlines and stunned the fashion industry. It happened just six months after her "size zero" sister starved herself to death on a diet of lettuce leaves and Diet Coke. Like her elder sister, preliminary indications suggest that she died suddenly of a heart attack, as a result of malnutrition. In response to these incidents, ultra-thin or size zero models were barred from participating in the Madrid Fashion Week 2006. Organizers of the fashion show for the Milan leg also followed suit.

These tragic deaths sparked an international debate about the ethics of using models who have "size zero" measurements. Size zero, in metric terms, is having the following vital statistics: 31.5 inches in bust size; 23 inches in waistline; and 34 inches in hip measure. Zero size is indeed alarming of one goes by the standard measurements. The average waistline of an eight year-old Caucasian is about 22 inches, making the size zero waistline of 23 inches incredible and dangerous at the same time.

These ultra skinny super models are idolized and imitated by thousands if not millions of women around the world. While not all of these super models starve themselves almost to the point of death, great care must be exercised in marketing their unique looks as the ideal for women to follow. One area of urgent action is the need to address myths and misconceptions about dieting. The proliferation of super model diets and other diet fads have left many women sick and unsightly. Many who were uninformed or ignorant about the science behind dieting have pursued their quest for physical perfection by following some supposedly "perfect diet program" that guarantees the attainment of a super model body. But is there really a perfect diet?

By definition, a diet is something you undertake for weight loss. A diet will require you to alter your food choices and consumption. Most of the diets have either lots of fibers, or steamed vegetables, and very little or practically no room for carbohydrates. Although it might make you feel light, it certainly induces a series of side effects. These may vary from severe head aches, to black outs, to low mental balances to even desperate carbohydrate cravings --- to something as serious as heart failure and death.

There are a lot of popular diet plans that currently being offered to weight-watchers and regular consumers. Research has shown that the majority of people who start on a diet plan tend to lose between 5 to 10% of their starting weight within 3 months of starting their plan. However, when the weight loss slows down, people tend to become disappointed with the slow progress of the plan and often abandon the diet and then regain the weight they had lost.

No single diet will work perfectly for everyone, but there are diet plans that might suit an individual. The way to pick a diet program that is right for you is to find a plan that contains the food you like and the one that reflects your lifestyle. These diet plans should be accompanied by regular exercise and adequate rest and sleep.

Everyone knows the keys to losing weight achieved through discipline and balance in all aspects of the diet and exercise program. It sounds simple enough, but in real life, losing those excess pounds can be very demanding on one's time and level of effort. Individual diet plans really depend on each person's health and weight loss goals. The best weight loss diet is one that will help you to eat less, eat healthy, and exercise more. The perfect diet should not end up in deprivation, starvation, or much worse, the loss of one's life. Losing the extra pounds and gaining more enjoyment in life are the real outcomes of a perfect diet.