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Friday, August 31, 2012

US Sports Conditioning Online Boot Camp Demo

Welcome to another US Sports Online Conditioning Boot Camp! If this is your first time using the US Sports Conditioning Boot Camp, then please go at your own pace. You may lower the volume, to allow your body to become conditioned to these more challenging workouts. In other words: "Challenge by choice"
*Important Message:
This is a free Demo of the US Sports Conditioning Online Boot Camp Workouts:
Once or Twice-Weekly detailed sports conditioning workouts delivered to your inbox. Comprehensive Strength and Conditioning workouts with specific exercises, sets, reps, and weights. Videos and descriptions to help you execute each exercise with proper intensity and good form. Each training cycle will be periodically changed for maximal performance enhancement.
   Click Here to Sign Up
Once per week Delivered Tuesdays 5am EST= $2.75 per month
Twice per week Delivered Tuesday and Thursdays 5am EST=$5.00 per month

10 Rules of Fat Loss
Here it is Athletes! Your Free Demo* of our bi-weekly online Sports Conditioning Bootcamps.
Be sure to stay hydrated before, during, and after your workouts.
This program is generally geared towards the Winter Sports Athlete (Basketball, Wrestling, etc.,). We are going to stay with this multifaceted strength and conditioning workout until the first of December. This workout was originally designed as a Basketball  Conditioning program. This can be applied to conditioning for just about any sport*
The weights and intensities listed were originally programmed for a specific athlete. Adjust the weights as you see fit and have SAFETY FIRST in mind.
Equipment needed: Power Gym, Machines,
Week 1 - Day 1 (Friday) of US Sports Conditioning Boot Camp's Demo ProgramWeek Difficulty:Medium
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SelectExercise NameSet and Rep Combinations
Warmup and Stretch
8 minutes
2 Theraband Internal\External Warmup Rotation (AD)
12 reps,8 reps,
8 reps 
3 Snatch Deadlift
5 reps @ 115 lbs,4 reps @ 135 lbs,
3 reps @ 160 lbs,5 reps @ 170 lbs,
2 reps @ 160 lbs 
4 Bench Press
10 reps @ 225 lbs,5 reps @ 270 lbs,
8 reps @ 315 lbs,10 reps @ 295 lbs,
10 reps @ 270 lbs 
5 Dumbbell Bench Press
12 reps @ 105 lbs,8 reps @ 120 lbs,
8 reps @ 110 lbs 
6 Med Ball Chest Pass (standing)
6 reps,4 reps
7 Med Ball Overhead Throw (standing)
6 reps,4 reps
8 Dumbbell Fly Stretch
60 seconds
9 Dumbbell Lateral Raise
10 reps @ 41 lbs,10 reps @ 41 lbs
10 Dumbbell Rear Lateral Raise
10 reps @ 32 lbs,10 reps @ 32 lbs
11 Dumbbell Side-Lying External Rotation
10 reps @ 26 lbs,10 reps @ 26 lbs
12 Cable Triceps Pushdown
10 reps @ 170 lbs,10 reps @ 170 lbs
13 Hanging Bent Knee Leg Raises
15 reps,15 reps
14 Alternate Heel Touchers
48 reps,48 reps
15 Med Ball Side Throw (standing)
12 reps,8 reps,
8 reps 

Great Job! Ready To Sign Up For as little as 9 cents per day? Click Here!

Be sure to cool down and stretch after each workout.
To get your very own customized Strength and Conditioning program, Click Here
*Please consult a physician before engaging in any exercise program. US Sports Strength and Conditioning assumes no liability if injury or ailment should occur due to your engagement of this program or any of the US Sports Conditioning Bootcamp Workouts.


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