Feature exercise AB - Theraball Cable Rope Crunches

I am often asked: "What is the best ab exercise?" Ask any trainer or Strength Coach and they will tell you that there is no one single answer to that question. This week we will bring you some of the better tried and true exercises involving the core that are a part of the US Sports Online Strength and Conditioning System. Enjoy!
Please consult a physician before attempting any exercise or exercise program.

AB - Theraball Cable Rope Crunches (Res)	View Video
Exercise Description:
Lie back on a large, rubberized exercise ball such as a Theraball. Make sure the ball is designed for your particular bodyweight. Use a rope handle attached to the lower pulley of a cable machine for the resistance. Exhale and crunch forward 3-5 inches. This is an excellent exercise that requires balance and a higher level of strength in order to perform it correctly.

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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
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Gatling Scores Career-High 30 Points in Bowie State's 78-66 Win over Virginia Union

Gatling Scores Career-High 30 Points in Bowie State’s 78-66 Win over Virginia Union

BOWIE, Md. – Bowie State led from beginning to end, sweeping the season series against Virginia Union and defeated the Panthers 78-66. The win keeps Bulldogs atop the conference’s Northern Division with a record of 6-2, 7-7 in the CIAA and 13-12 overall.

Senior Ray Gatling (Oxon Hill, Md.) recorded a career and game-high 30 points on 11-20 shooting to go along with eight assists, five rebounds and a steal. Junior Cameron Knox (Baltimore, Md.) came off the bench to contribute 14 points and senior Carlos Smith (Baltimore, Md.) grabbed a game-high nine rebounds for Bowie State.

“I thought we played a really good 30 minutes but the last 10 minutes (of the game) we lost focus on both ends of the floor, but I’m very happy with a win”, said Bowie State head coach Darrell Brooks.

The Panthers were paced by Avery Jirmnson (Harlem, N.Y.) and Ray Anderson (Wilmington, Del.) with 17 points apiece. Anderson had a team-high seven caroms while Omar Briggs scored 10 points for Virginia Union.

The Bulldogs opened the game with an 8-0 shutout over the first two minutes, all on Gatling field goals. Gatling drilled two deep 3-pointers to start things off and added a layup, forcing Virginia Union head coach Luqman Jaaber to burn a timeout.

Following the time out, the Panthers responded with a 7-0 run, but that’s as close as Virginia Union would get for the remainder of the game. Anderson was responsible for two of the field goals during that run and Akanni Salako (Bowie, Md.) drilled a 3-pointer.

A Gatling jumper at the 10:44 mark of the first half capped off a 13-4 Bulldogs run that gave Bowie State their first double-digit lead of the night at 21-11.

Virginia Union (6-17, 5-9 CIAA, 3-5 North) countered with an 11-3 run over the next 3:16 to narrow the Panthers deficit to 24-22 with 7:58 left in the first half.

The Bulldogs would respond with a 6-0 run to give the home team a little breathing room at 31-22 and used that momentum to lead by 12 at intermission with a 46-34 advantage.

Bowie State’s lead ballooned to 20 points (72-52) by the 5:49 mark of the second half only to see Virginia Union make a late surge to close within eight (74-66) with 2:11 left in the contest.

The Bulldogs return to the court on Wednesday (2/19) hosting the Trojans of Virginia State University at 7:30 pm.

Ayanna Tweedy Named National Student Athlete Advisory Committee (SAAC) Representative for the CIAA

BOWIE, Md. - On the morning of February 3, 2014, Ayanna Tweedy signed her acceptance papers as the new National Student Athlete Advisory Committee (SAAC) Representative for the CIAA for the next three years. For the past year in a half, she has served under the leadership of her advisor, Coach Michelle Latimer as Secretary and President for the SAAC committee on Bowie State's campus and wanted to take her leadership to another level. By being elected into this position, one of her main goals that she hopes to achieve is to create different avenues for student-athletes that will increase graduation rates and be able to focus on career settings. "Having an idea of what career you would like to seek before you graduate is the first step into knowing how to you will reach your goal", stated Tweedy. Having a plan B is very valuable for student-athletes to obtain especially when everyone does not make it to the professional level.  Tweedy stated that "Your first mission while being in college is to receive your degree and the second one is to focus on a career; these two items will allow you to stay focused and be successful.

Ms. Tweedy is currently one of the captains and throwers on the Track & Field team and continues to perfect her craft for what she loves. She is also a junior, studying Early Childhood/Special Education and inspiring to be an Educator for higher learning when she graduates. The Chesterfield, Virginia native was raised in a Christian home and became a member of the Spring Creek Baptist Church family. She is the daughter of Edward and Marlene Tweedy and a sister to three siblings; Jason Payne, Yana Penrose, and Yasmine Tweedy. While being very active in the athletic department, she is heavily active on campus as well. She serves as a resident assistant for the community and is an advocate for the student's voice. She is not only a good friend; she is a sister, a daughter, a leader, role model, and a trailblazer for her peers. She is very excited about what God has planned for her next three years in office and will be seeking guidance from above and her administrative leaders.

How the Amish beat cancer time and time again

The Amish Cancer Secret How to cure just about any cancer the Amish way Is it possible to cure just about any cancer the Amish way? Is it true that many Amish people easily get rid of cancer in just three or four weeks? Are the Amish onto something BIG? To find out, I interviewed Jakob and Fannie, a young Amish couple from southern Minnesota. Jakob and Fannie are just two out of roughly 800 Amish people each year who travel 2,000 miles by train to go to a little-known cancer clinic. They told me an amazing, lifesaving tip that everyone should know. . .but almost nobody does. Click here and I’ll share it with you, absolutely FREE.

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Today's Feature Exercise: Alternate Leg Bounding-Speed Skater Exercise

With the Winter Olympics in full swing, we are seeing features on how many of these Winter Sports athletes train. Many skaters and other athletes use the following exercise to build power and balance in their lower bodies. Great for firming and toning the legs as well.
Ply - Alternate Leg Bounding (SR)	View Video
Exercise Description:
The Speed Skater exercise will develop the muscles in the hip, groin, ankles and quadriceps. It will help to improve lateral quickness and agility. Stand with your feet shoulder width apart, bend your knees to lower your body 8-10 inches and lean forward until your shoulders are positioned above your knees. Remember, even though you are leaning over you should do so by bending at the waist while maintaining good posture in your upper back. Begin by lightly hopping sideways about 2 feet and landing on your right foot, then hop sideways back onto your left foot and repeat for the required repetitions. Each leg must perform all the repetitions of the set. So, if your workout calls for 8 repetitions each leg must jump 8 times for a total of 16 jumps! Land with your feet in a strong, full-foot position. Don't just land on your toes! You can increase the lateral distance of your hopping from 2 feet to 6 feet as you become more powerful. You can also perform this exercise in a stationary fashion or in a linear fashion by moving forward slightly with each lateral jump. Your legs will look like a speed skater powerfully pushing from side to side. Get your complete Strength and Conditioning Program for your sport or favorite activity. Visit US Sports Strength and Conditioning today

Symone Jordan Honored by the White House Initiative on HBCU's

BOWIE, Md. - Symone Jordan, a senior biology major from Accokeek, Md., was selected by the White House Initiative on HBCU's from 445 students who submitted applications that included a transcript, resume, essay and recommendation. In recognizing their accomplishments in academics, leadership and civic engagement, this first class of HBCU All-Stars will provide outreach and communication with their fellow students about the value of education and the Initiative as a networking resource. Jordan was one of 75 Historically Black College and University All-Stars to serve as an ambassador for the White House Initiative on HBCUs.

During the next year – through social media and their relationships with community-based organizations – the All-Stars will share promising and proven practices that support opportunities for all young people to achieve their educational and career potential. They will participate in regional events and web chats with Initiative staff and professionals from a wide range of disciplines, as well as engage with other scholars to showcase the individual and collective talent across the HBCU community.

In addition to being named an HBCU All-Star, Jordan is a recipient of a year-long National Institutes of Health Undergraduate Scholarship of up to $20,000 and a 2013-2014 Student Ambassador for the Thurgood Marshall College Fund, which provides scholarships and leadership opportunities for HBCU students.

Today's Feature Exercise. Push Jerk Front

OLY - Push Jerk Front	View Video
Exercise Description:
To begin this exercise you will need to position a bar across the front of your shoulders, on your finger tips, hands opened, and elbows up pointing forward, in the same manner as a Front Squat or the finish of a Clean. To do so either lift a bar from a squat rack, or perform a power clean (See Power Clean). Now you are ready to Push Jerk. Begin the movement by slightly flexing your knees and hips, your hips should move back slightly as you do so. Quickly and explosively extend your knees and hips thrusting the bar upward off of your shoulders. Once the bar comes off of your shoulders immediately bend your knees and flex your hips as you push up on the bar. At the same time you will be straightening your wrists and fully grasping the bar. The bar is moving up as your torso is moving down, allowing your arms to come to full extension. At this point you will be holding the bar overhead arms extended but knees and hips flexed. Extend your knees and hips to stand erect. This entire sequence is one fast continuous motion. To lower the bar either drop it to the floor or flex the elbows, knees, and hips. Lower the bar somewhat quickly but under control to your upper chest. Return to the beginning position and absorbing the impact with your flexed knees and hips. This is another great Olympic movement for power development. Develop Strength, Power, Muscularity, Speed, Agility, Quickness and looking good as well! Get your Customized Strength and Conditioning Program Here