Intensity Or Insanity? 'hmmm....'

What is Intensity and How does it apply to my strength and conditioning program?

I don't get this kind of question a lot, but I wish I did. This could be the key component to your winning on the field this season.
It is not an easy concept to convey but we can start with the 'all knowing' Wikepedia short definitions:
Physical ability

    * Physical strength, as in people or animals
    * Superhuman strength, as in fictional characters
    * A common character attribute in role-playing games

Conflict between persons or groups:

    * Virtue and moral uprightness
    * Courage or fortitude in the face of moral or social pressure
    * Persuasiveness of an argument
    * Military strength

 Politics

    * Party strengths. See political party

 Physics

    * Strength of materials, ability to withstand an applied stress without failure
          o Compressive strength, capacity to withstand axially directed pushing forces
          o Tensile strength, maximum stress while being stretched or pulled before necking
          o Shear strength, the ability to withstand shearing
    * Strength (explosive), the ability of an explosive to move surrounding material
    * Field strength, the magnitude of a field's vector
    * Signal strength, the magnitude of an electric field at a reference point
Okay that is getting a little brainy. Let me put it this way:
Intensity is when you are doing a heavy barbell squat and you don't think you can do any more reps and do one more rep.
Intensity is when you have to muster that little extra energy that causes a lift, a little more burst of speed, a little higher vertical that you didn't even know you had.

Intensity is hitting harder in the 4th quarter than you do in the 1st quarter of a close game.

In essence intensity is giving everything you got in every workout, every practice, every film study, every class, every exam, every relationship, every day. Maybe this is what Charlie Sheen meant by: "Winning"

Now you can't be very intense on the field if you consider playing Madden all day, all summer long your preparation off the field. Don't give your opponents the decided advantage this season. If a personal trainer or strength coach is not an affordable option, then think again. The US Sports Online Strength and Conditioning System starts at $25 per month! Train online save money, save time, and most of all; be ready to play! Click on the banner below to get started.

O-linemen, Lose the Fat Not Weight

"My QB Is Safe!"

Age old debate here. Would you rather have bunch of athletic 'hogs' or a Panzer Division protecting your QB and making holes for the horses in the backfield.

Well the answer is already on the field. Offensive linemen do not look that offensive anymore in modern football. They are leaner, faster and quicker while still weighing in on average over 300 lbs.

So how do you big boys train in the off season to achieve this level of performance? As there are days of our lives, there are many ways to go here, but the basic answer is: Much like the rest of your team. Here is a sample of the NFL Combine Workout from the Us Sports Online Strength and Conditioning System:

Week 12 - Day 3 (Thursday) of Billy Dee Arnez'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 Power Clean	5 reps @ 125 lbs, 4 reps @ 150 lbs, 3 reps @ 175 lbs, 1 reps @ 200 lbs, 1 reps @ 225 lbs, 1 reps @ 235 lbs, 1 reps @ 225 lbs, 1 reps @ 225 lbs, 2 reps @ 210 lbs
	3	Video Reverse Hypers	8 reps @ 70 lbs, 8 reps @ 70 lbs, 8 reps @ 70 lbs
	4	Video Close Grip Pull Ups	17 reps, 17 reps, 13 reps
	5	Video Cable Close Grip Row (Low Pulley)	10 reps @ 175 lbs, 10 reps @ 175 lbs, 10 reps @ 175 lbs
	6	Keiser Hip Extension	10 reps @ 195 lbs, 10 reps @ 195 lbs, 15 reps @ 165 lbs
	7	Keiser Hip Flexion	10 reps @ 130 lbs, 10 reps @ 130 lbs, 15 reps @ 110 lbs

As always don't try any program without consulting your physician first. So big boys...Get Lean before camp and you are that much closer to securing a starting position in September.

Get your Max Lifts In Now!

Your Strength Coach Right There In  Your Hard Drive!

Nate Lewis-US Sports Strength and Conditioning
Friday May 27, 2011 1:26pm EST
With a little over 3 months until training camp for most of you, Get your max lifts in now to set the bar for your heaviest lifts. Your summer 8-12 week training cycle should consist of endurance type lifts heavy enough to be challenging, but light enough generally to get multiple  reps and sets.

This will help get your body ready for the pounding of training camp and minimize the shock of the first days in pads. I will usually take the football players that I train through a boxing conditioning program that will consist of many typical lifts but obviously with the anaerobic threshold in mind. Here is a snippet from a workout I designed for a D-lineman in Texas:

Select		Exercise Name	Set and Rep Combinations
	1	Warmup and Stretch	8 minutes
	2	Video Squat	10 reps @ 320 lbs, 5 reps @ 385 lbs, 3 reps @ 445 lbs, 2 reps @ 510 lbs, 4 reps @ 540 lbs, 6 reps @ 510 lbs, 6 reps @ 510 lbs, 10 reps @ 385 lbs
	3	Video Dumbbell Step Up	6 reps @ 70 lbs, 6 reps @ 80 lbs, 6 reps @ 80 lbs
	4	Video Dumbbell Reverse Lunge	6 reps @ 70 lbs, 6 reps @ 80 lbs, 6 reps @ 80 lbs
	5	Video Jump Rope General	3 Minutes
	6	Video Machine Leg Curl	8 reps @ 200 lbs, 8 reps @ 200 lbs
	7	Video Dumbbell Incline Bench Press (30 Degree)	6 reps @ 110 lbs, 6 reps @ 125 lbs, 6 reps @ 125 lbs
	8	Video Push Ups (regular position)	68 reps, 68 reps, 53 reps
	9	Video Push Ups (wide position)	51 reps, 51 reps
	10	Video Dumbbell Arnold Press	6 reps @ 75 lbs, 6 reps @ 85 lbs, 6 reps @ 85 lbs

You can see the Jump Rope intervals after the leg portion of the workout. This is a good way for you to 'get your legs' conditioned for the grind of the season ahead.

This is just a portion of a workout for a specific player so please do not try this at home without your doctor's clearance and proper supervision. In other words don't be a knucklehead!

To get your own custom workout, speed, agility, and quickness program with a detailed nutrition plan go to www.fitnessgenerator.com/ussportsradio and I will personally help you get ready to play!

Here we go again time to get ready to play!

Well it seems to happen year-round, but I see it more this time of year. Top-notch football players wasting their time in the gym doing bodybuilding or even worse 'no intensity' style workouts.

Look it's OK to look good for the beach in May, but guess what? You are going to look real good in your uniform in September flat on your back, ball fumbled, games los,s because you weren't training for football but your best body contest.

Hey if you want to be the next Tyson Beckford then stay on your path, but if you want to get ready to win, talk to you trainer or strength coach immediately or your six-pack is going to look like a rusty tall boy if you don't get serious now.
Need help?

Divas 'D' for Devastating!

-by Nate Lewis US Sports Network
After 3 weeks of football (which by comparison has to be the same at 6 weeks of the men's game) If your D.C. Divas are the championship squad that they look to be; then we will continue to see the 'shut down', 'lock down' performances of the Defense.

While the offense is averaging 326 yards per game and more importantly leading the WFA in first downs (41) the so far always fresh defense has allowed 8.7 points per game while sporting bona fide defensive stars in Tiffany Matthews (LB) and Rookie Nicole Fisk (DB). 'Tiff' by the way is 2nd in tackles for loss with 11 which will create a lot of down time for the defense with 3 and outs.

LB Tiffany Matthews has been a major headache for opposing offenses

Now there are still things that the Diva 'D' need to work on. There seem to be soft spots in the zone from a passing perspective that teams have had some success with. The Divas have been able to hide those deficiencies with pressure on opposing Quarterbacks thus far. But with tough matchups against good passing squads coming up, Diva Nation is hoping that that issue is addressed during this bye week.
Also the Divas are leading the league in penalties (31) and even though the Offense shares in this burden, you don't want to give away first downs to high scoring teams like New York and Boston down the stretch.

Look, in football nobody's glass is 100% full but the Divas particularly on the defensive side of the ball, certainly have more than half with more water out there.

Tune in Friday 04/21 at 9:15am for Diva Time, The D.C. Divas Football Show. We will be talking to Divas coaches players and special guests BJ from Womens Football Talk. go to www.ussportsentertainment.com or click on the big player above to tune in. We will be taking your chat questions as well.

D.C. Divas Looking Good Nearing the 1/2 way mark...

-Nate Lewis US Sports Network 04/20/11 11:11AM EST

 In case you haven't noticed, your D.C. Divas are winning impressively, even when they aren't playing at their best. The good news for the 2-0 Divas is that they can get even better as this season progresses, especially in the defensive backfield. Explosive as they want to be on offense the 'real first ladies of football' have outscored opponents 110 to 26 after 3 games.
They have the ability to run the ball 30-40 times per game with Grisby and Pickett in the backfield. And oh by the way wait until Rachelle Pecovsky works her way back into football shape." Tomorrow a few thoughts on the Divas 'D' because as they say: You can score 35 points a game, but you better keep your opponent under 35 to win." More profound insights tomorrow.


-(Pictured) Okima Pickett is averaging 5.3 yards per carry from her fullback position in 2011

William Bailey Earns All-American Status At NCAA Indoor Track and Field Championships

(ALBUQUERQUE, NM)  Bowie State University sophomore William Bailey (Upper Marlboro, MD, Bowie) placed sixth overall in the Long Jump at the NCAA Division II Indoor National Championships hosted by Adams State College.

Bailey went 7.40m in the preliminary event and jumped 7.12m (23-04.50) in the finals which earned him All-American status.  This marks the second time in Bailey's career that he has earned All-American status.  He was selected an All-American in the same event at the 2010 Outdoor Nationals and was also named Atlantic Region Field Athlete of the Year by the U.S. Track & Field and Cross Country Coaches Association (USTFCCCA) in 2010.

Bulldogs junior Artavius Williams (Baltimore, MD, Baltimore Polytechnic) also participated in the 2011 Indoor Nationals, placing 11th overall in the Triple Jump (14.13m / 46.04.25).