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Do you have what it takes to be an elite Soccer player? Get to work!

Our Soccer conditioning programs are live and ready to be customized to you. 

Soccer is one of those sports where there litterally is no offseason, so smart training has to take place year round.

Train the right way off the field so that you can have a bigger impact on it. The future is bright and the possibilities are practically endless for the best conditioned athletes. Lets Go!

-Nate

Soccer

The sport of Soccer requires the combination of muscular endurance, strength and the ability to generate explosive sprinting power over and over again. Developing these physical attributes will always be positive no matter what sport one competes in. However, because of the aerobic challenges of playing soccer these physical qualities are even more important. Engaging in a resistance training program like the Competitive Soccer Program will maximize these physical attributes as well as the intangibles of injury prevention and proper body positioning when competiting against an opponent for offensive and defensive ball control. The Soccer Fitness program will also help in the development of these physical attributes, but it focuses primarily on fitness rather than a high level performance!

The Soccer Programs begin with lower weights and higher repetitions to create a solid conditioning base for the muscles. Then, transition from this muscular endurance base into a strength and power focus by using heavier weights and less reps as the weeks progress will occur.

Throughout the length of the Soccer 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.

Select a Program

3 Day Competitive Soccer Program View a Sample Workout of this Program below

3 Day Soccer Fitness Program

Week 1 - Day 3 (Saturday) of 3 Day Competitive Soccer 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 Hang Snatch High Pull	5 reps @ 150 lbs, 4 reps @ 180 lbs, 3 reps @ 210 lbs, 4 reps @ 240 lbs, 3 reps @ 225 lbs
	3	Video Bench Press	15 reps @ 230 lbs, 15 reps @ 230 lbs
	4	Video Dumbbell Incline Bench Press (45 Degree)	15 reps @ 70 lbs, 12 reps @ 70 lbs
	5	Video Dumbbell Seated External Rotation	10 reps @ 24 lbs, 10 reps @ 24 lbs
	6	Video Static Squat Jumps	12 reps, 8 reps, 8 reps
	7	Video Lat Pulldown Wide Grip Front	10 reps @ 175 lbs, 10 reps @ 175 lb

Get Your Program Now! Click Here and Sign Up For US Sports Online Strength and Conditioning With 7 Day Free Trial

Six Bowie State Football Players Named to Beyond Sports Network Pre-Season Team

BOWIE, Md. - Beyond Sports Network (BSN) released their 2014 Preseason D2 (CIAA) All America Football Team and six Bowie State University Bulldogs were among those selected. The 2014 Preseason All America Football Team was chosen based on returning All Americans from the 2013 BSN All America Football Team, highest vote recipients in the 2013 BSN All American Voting, statistics, and game evaluations. FULL CIAA TEAM

Bowie State seniors Khari Lee (Baltimore, Md.), Keith Brown (Temple Hills, Md.), Austin Hochman (Annapolis, Md.), Anthony McDaniel (Fort Washington, Md.), Mario Diaz-Aviles (Washington, D.C.) and sophomore Justin Nestor (Dayton, Md.) were a part of the 25-member team.

Coppin State women’s basketball announces recruiting class

BALTIMORE --- Following a memorable season which featured a run to the Mid-Eastern Athletic Conference (MEAC) championship game, Coppin State women’s basketball coach Derek Brown will look to rekindle the magic with the 2014-2015 recruiting class.

Coppin State’s recruiting class of Oluwaseun Adeniji, Candice Beverly, and D’ajahnae Smith come from winning backgrounds in high school and have the size and athleticism to make an immediate impact.

“I think they will be able to play right away,” Brown said. “We are looking for some size, we have some size in Oluwaseun, we have a shooter in D’ajahnae and we have a wing player in Candice Beverly.”

Adeniji is a 6 foot, 3 inch center from Staten Island, NY. She anchored the defense while helping Curtis High to a first place finish in the Staten Island A league and a 13-5 overall record. She averaged 5.7 rebounds per game for the Warriors and upped it to 6.5 per game, during their playoff run.

Beverly is a wiry six-foot athletic wing from Fredericksburg, Va. She led Riverbend to 15 wins while leading the team in scoring (15.8 points per game) and rebounding (7.4 rebounds per game). Beverly wasn’t just a prolific scorer but served as a defensive stopper as well, leading the Bears in steals and blocks with 1.5 per game for both categories. During her senior campaign, she was named first team all-area in Fredericksburg according to FLSvarsity.com.

“She’s a long wing player with a good outside shot and who can slash to the basket,” Brown said.

Brown admitted that strength will be her next oncoming challenge at the college level, but with her size and shooting ability, she can be a special player that will put points on the board right away.

Smith is a quick and versatile forward from Miami, Florida. She has the quickness to play a guard position, but at 5-8, also has the length and athleticism to be a forward. Averaging an impressive double-double stat line (12 points per game, 11 rebounds) in her last two seasons at American High, Smith has proven she can do it all. As a senior, she led her team in rebounding, and was named third team all-Dade according to MiamiDade.com.  She also helped lead the Patriots to two consecutive appearances in the title game.

“D’ajahnae Smith I think is a little diamond in the rough,” Brown said. “She’s going to be a terrific player in the years to come. I’ve likened her already to (two-time MEAC Player of the Year) Sherry Tucker.”

Beverly, Adeniji, and Smith will join seven key returnees from last year’s team that won 17 games and helped the Eagles advance to the MEAC title game. The Eagles will begin the season in November. The complete 2014-15 schedule will be released later this week.

Jones joins Coppin State men’s basketball staff as an assistant coach

BALTIMORE --- The final piece of the Coppin State men’s basketball staff is now in place with the announcement of local native Kevin Jones being named as an assistant coach.

Born and raised in Baltimore, Jones worked for two seasons as an assistant coach for St. Frances Academy in Baltimore on its varsity staff. During his tenure at St. Frances, it reached heights of being ranked as high as 18th nationally, produced a top 40 nationally ranked prospect in Dwayne Morgan as well as a Baltimore Sun Player of the year in Tevon Saddler.

Before joining St. Frances Academy, Jones spent six years as an A.A.U. coach where he helped develop and mentor over 30 Division I players. Jones has worked numerous camps and is well respected within the city of Baltimore.

Prior to coaching A.A.U, Jones was a member of Bowie State University’s staff as a student team assistant in the 2004-05 season. During that season, the Division II Bulldogs won 24 games, advanced to the Sweet 16 and was ranked No. 1 in the nation during the season.

Jones is a graduate of Baltimore Polytechnic Institute and earned his bachelor’s degree in sociology from Bowie State.

Lowe Powers Big Train to Victory over Rockville!

Lowe Powers BT to Victory! Brandon Lowe connects on a grand slam. (Video: Alan Dobbins) Box Score: W, 13-6 On Saturday night the Bethesda Big Train (24-6) hosted the Rockville Express (16-13).  Taylor Stiles (Maryland) received the start in the 13-6 win and pitched three innings, allowing three runs and six hits in a tough three innings of work.  Tim Yandel (Tulane) notched his second win of the season tossing three innings, giving up four hits and zero earned runs. The Express crossed the plate three times before the Big Train was able to score in the bottom of the 3rd inning.  Ryne Willard (N.C. State) lined a double down the left field line and then scored on a double off the scoreboard by Justin Morris (Maryland) to put the score at 3-1, Express. In the 4th inning, the Express scored two more runs to push their lead to four runs. However, the bottom of the 4th was a huge inning for the Big Train, as they reached base nine times on two hits and five walks, scoring eight runs of their own to give the Big Train a 9-5 lead.  Andrew Brown (San Diego State) recorded an RBI on a fielders choice and both Justin Morris and Kevin Tatum (Cornell) received RBIs by walking with the bases loaded.  To put the scoring over the top, Brandon Lowe (Maryland) hit a grand slam over the right center field wall, his fourth home run of the season.   The Big Train tacked on one more run in the bottom of the 6th inning on a sacrifice fly hit by Chris Lewis (Sacramento State) that scored Logan Farrar (Virginia Commonwealth). The Express scored a run in the top of the 8th to cut the Big Train lead to 10-6. The Big Train provided three insurance runs in the bottom of the 8th inning.  Brandon Lowe knocked a double off the right field wall scoring Justin Morris and Logan Farrar, who both reached base after being hit by a pitch.  Lowe recorded his fifth and sixth RBIs of the game on the double, and then scored when Chris Lewis lined a double off the left field wall.  The last two games, Lowe has gone 4-5 with three doubles, one home run, six walks, and eight RBIs, while scoring eight runs.  Notes: Brandon Lowe had six RBIs with two hits and two walks....Chris Lewis had two RBI....Justin Morris went 2-2 with a walk and hit-by-pitch....Next home game is Tuesday night.  2014 CRCBL Standings  TEAM W L % GB BIG TRAIN  24 6 .800  - Baltimore Redbirds 16 10 .615 6 Alexandria Aces 18 12 .600 6 Rockville Express 16 13 .552 7.5 Vienna River Dogs 13 13 .500 9 FCA Herndon Braves 13 14 .481 9.5 Gaithersburg Giants 13 14 .481 9.5 Youse's Orioles 12 17 .417 11.5 Baltimore Dodgers 11 18 .379 12.5 SS-Takoma T-Bolts 10 19 .345 13.5 DC Grays 9 18 .321 14

FedExCup: PGA Tour Golf Trophy

Produced by Aford Awards a UK manufacturer of golf trophies as well as other glass sports trophies.

US Sports Hoops Nation! Activate!

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.