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Monday, September 30, 2013

US Sports Strength and Conditioning-Today's Free Sample Program Tennis Conditioning


The Tennis Programs are designed for the person who loves tennis! 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 get results. All Tennis Programs take into account the specific movements and physical demands required in the game of tennis.
In the constant quest to provide quality workouts there are always variations within each one of the major program goals. These variations are dependent upon how much equipment is available, and how aggressivly training will be.
The "Gym Oriented Tennis Program" requires the use of a fully equipped gym but will help to achieve fitness goals more quickly and in many instances will give the the best performance increases in the game!
The "Dumbbell Oriented Tennis 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.
The "Competitive Tennis 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.

a Program

3 Day Competitive Program 3 Day Dumbbell Program
3 Day Health Club Program
Nathan Lewis CSCS
Current Client
3 Day Tennis CompetitiveProgram - Gym
Program Start Date
October 1, 2013

Week 1 - Day 1 (Tuesday) of Your Program Week Difficulty: Medium
  View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise
Select Exercise Name Set and Rep Combinations
Warmup and Stretch
8 minutes 
Back Extension
9 reps, 9 reps 
Power Clean Deadlift
5 reps @ 165 lbs, 4 reps @ 195 lbs,
6 reps @ 230 lbs   
Static Squat Jumps
6 reps, 4 reps 
Cable Close Grip Row (Low Pulley)
15 reps @ 130 lbs, 12 reps @ 130 lbs 
Dumbbell One Arm Row (elbow close)
15 reps @ 60 lbs, 10 reps @ 55 lbs 
Cable One Arm Rear Lateral Raise
15 reps @ 30 lbs, 10 reps @ 25 lbs 
Cable One Arm Lateral Raise
15 reps @ 40 lbs, 10 reps @ 35 lbs 
Dumbbell Reverse Curl
15 reps @ 25 lbs, 10 reps @ 20 lbs 
Click Here To Get Your Complete 12 Week Program: Only $9.99 per month or  Save 20% at $99 per year!

Very Important! The sample programs are just one day examples of 12 week programs. These are very specific examples for very specific clients. They are provided only as an example of the application of this service. Please do not try any of these sample programs as the weights, reps, and sets shown could present a danger if not applied properly. Please consult a physician before engaging in any fitness program.

Sunday, September 29, 2013

US Sports Strength and Conditioning's Golf Conditioning Programs


The Golf Programs are designed for those wanting to achieve fitness, and, to improve their performance on the golf course! Millions of people enjoy playing golf and what better way is there to get in shape than to perform an exercise program that takes into account the specific movements and physical demands of the great game of golf.
The first available golf workout is our "Dumbbell Golf Program". This program can also be done just about anywhere! It is an excellent program for those who want more physical development and wish to train at home. Training with dumbbells requires more balance and control to perform the required exercises. It also enhances functional strength development for injury prevention....More

Thursday, September 26, 2013

You probably worry too much about germs

Cancer Defeated Publications

Worried about Germs?
Maybe We Keep Things Too Clean

     We've spent the better part of the past century sterilizing everything in sight, from milk to meat to produce, our hands, and anything else that might carry a germ or two.

    You can call it "germophobia," and I confess I'm the biggest germophobe in sight. I wash my hands frequently, scrub raw produce clean and sometimes soak it in white vinegar or other natural microbe-killers, and keep an immaculate house (no outdoor shoes allowed). I handle chicken meat and eggs with extra caution, to avoid salmonella.

    I go crazy with caution in public restrooms (my hand seldom touches anything in a public restroom except water and a paper towel).

    Now it turns out all this caution may be a mistake. Read on for the latest...

Continued below...

Could Your Daily Diet Actually Cause Cancer?
    It's an alarming and little known fact, that the foods you love to eat daily can actually jumpstart and accelerates the growth of cancer in your body.

    Food is what really matters... and eating the wrong foods can create allergies and suppress your immune system. Your diet is key to giving you the maximum amount of energy and fuel needed to get through your hectic day.

    By eating the wrong kinds of food you actually weaken your immune system and could spark a chain reaction that creates the perfect environment for cancer cells to attack and thrive.

    But now, there's a revolutionary way to eat to eradicate your risk of cancer, heart disease and even Alzheimer's.

    Keith Scott-Mumby MD, the world's "Number One Allergy Detective", introduces his amazing world-class food regime, that's been proven to be thebest immunity and cancer fighting diet, for the last 32 years.

    Click here to discover the optimal foods to boost and strengthen your immune system and design your own personal anti-cancer diet!

    Research is turning up plenty of evidence we may have shot ourselves in the foot with all this cleanliness. Germs can be good for you.

    Scientists now know you're not alone in your body. You share it with about 100 trillion microbes. They're on the surface of your skin, on your tongue, and deep in the coils of your intestines. And you should be happy they're there.
The bugs outnumber you by ten to one
    The hundreds of bacterial species that call you home completely outnumber your own cells. For every intrinsically human cell in your body (i.e., one with your DNA), you have 10 resident microbes. And very few of them cause a disease.

    The quality of your health, as it turns out, is intimately linked to your microbial health. You probably know about "good" bacteria in your intestines. But that's old stuff. Other organisms play a much greater role in our health than mere digestion.
There's more to you than "you"
    Your gut constitutes what's known as your "second genome". The first one is your own DNA, your 23 chromosomes present in every cell that you would normally think of as "yours."

    But the second genome may exert a far greater influence on your health than the genes you inherited from your parents. An astounding 99 percent of your genetic expression ismicrobial. You're stuck with the genes you got from your parents, but you may be able to radically reshape your second genome.

    And you should want to, because disorders in your gut can lead to a whole list of chronic diseases, infections, allergies, and obesity.
Scientists are just beginning to unfold this mystery
    Despite new discoveries, many mysteries remain. For example:
  • Obese mice transplanted with the intestinal microbes of lean mice lose weight, and vice versa. The reasons are still unknown.
  • Gut bacteria of a lean donor were transferred to males with metabolic syndrome, resulting in marked improvements in insulin sensitivity.1
  • Installing a healthy person's gut microbes into a sick person's gut has been effectively used to treat the antibiotic-resistant intestinal pathogen C. difficile, which kills 14,000 Americans annually.
  • Nutritionists were at one time confounded about why a group of complex carbohydrates called oligosaccharides are found in breast milk, since babies lack the enzymes to digest them. Turns out they weren't there to nourish the baby, but a bacterium in the gut called Bifidobacterium infantis. This friendly bacterium helps break down the oligosaccharides in the milk.

    Mother's milk isn't sterile… it provides both a "prebiotic" (a food for microbes) and a "probiotic" (actual beneficial microbes). When nature creates a food, it feeds both the person and the gut bugs. Try doing that with processed foods!
Our mad crusade to rid the world of germs
    We don't have to worry much about infectious diseases like TB or typhus anymore. But people still living can remember when TB was the #1 cause of death.

    My grandmother died of an infection acquired in giving birth to my mother — most likely because the doctor didn't wash his hands. And my grandmother's brother had died just a couple years before that from typhus, most likely acquired from fecal-contaminated drinking water. So my great-grandparents lost both of their children in their twenties, and my mother never knew her mother — all because people didn’t worry about germs.

    I'm not nostalgic for the old days. Modern medicine's great claim to fame is the victory over these diseases and others caused by germs. But oddly enough, if you live past the age of 50 or so you're probably not as healthy as a person who lived to that age in 1900. Fewer people DID live that long, but those who did were remarkably hardy.

    Is all the chronic disease surrounding us linked to unintended side effects of our war on pathogens (i.e. germs)?

    For example, rural people from West Africa and the Amerindians in Venezuela not only have a larger selection of microbes than we have — they have different actual microbes than Americans and Europeans. They tend to live closer to the earth, in a dirtier environment, and eat more plant foods. And they have far less chronic disease.

    Is our lower biodiversity in the West linked to our reckless abandon with antibiotics (in health care and in food), too much processed food (which has been stripped of all bacteria, both good and bad), environmental toxins, and generally less exposure to grass, dirt, sand, and plants?
Be a good host to your microbes,
And they'll treat you like gold…
    So what services do these 100 trillion or so microbes do for you, provided you're a gracious host?
  • "Invasion resistance". Good germs keep bad germs from gaining a foothold by occupying potential microbial openings — and making your internal environment inhospitable to invaders. This may be why some people fall victim to food poisoning, while others can merrily eat the same foods with no problems.
  • Produce neurotransmitters, enzymes, vitamins, and signaling molecules.These include serotonin, with its benefits for mood, appetite, sleep, memory and learning, and social behavior... and amino acids, B vitamins and vitamin K.

    Good microbes also help regulate stress and may impact temperament.
  • Regulate the passage of food through their "kingdom". Good microbes produce and regulate signals that direct appetite, satiety, and digestion. "Satiety" is the feeling that you've had enough when you've eaten.
  • Keep your immune system engaged. Scientists now know your immune system is far more complex than earlier believed.
Super-fast growth may keep you alive
    One theory about why your microbes are so important is that they evolve incredibly fast. This means they can quickly respond to threats and changes in your environment in as little as 20 minutes.

    They're exquisitely reactive and adaptive, and can trade genes and genetic information among themselves. This helps when you're exposed to a toxin or food needing a specific gene to fight it. Or eat it.

    Your gut bacteria continually read your environment and respond on your behalf. They fight for you while you're busy living your life… if you encourage and nourish them.
Love 'em or lose 'em
    If you don't love your gut bacteria, they can't help you. Yet you may damage them every day by these two mistakes…
  1. Antibiotics.

    Farmers have performed a grandiose experiment for 60 years, giving sub-therapeutic antibiotics to animals for rapid weight gain. When you eat milk, meat, or cheese from conventionally-raised animals, you're getting a dose of antibiotics.

    Of course, that's not all. American doctors hand out antibiotics like M&M candies. American children receive a staggering 10 to 20 courses of antibiotics by the time they turn 18, on average. Many adults take them as well. It's a scandal and a nightmare.

    Strikingly, just one single course of antibiotics can cause your gut diversity to plummet… while causing an alarming rise of pathogens such as E. coli and salmonella.

    After one course of antibiotics, your gut can bounce back to something near normal. But a recent study found that recovery after a second course was far less complete.
  2. Processed foods.

    Americans eat mostly sterile foods (read: cooked, pasteurized, homogenized, canned or boxed…). It's impossible to get helpful bacteria from these processed foods. The damage is compounded by the fact that they're usually stripped of fiber, too.

    Finally, scientists voice concerns about the additives in processed foods… few of which have ever been studied for their effects on health.

    Emulsifiers like lecithin, Datem, CMC and polysorbate 80 can wreak havoc. These detergent-like compounds damage your mucosa — the protective lining of your gut wall — and can lead to leakage and inflammation.
Cancer Defeated Publications
Is this the hidden cause of inflammation?
    Inflammation is linked to nearly every chronic disease. It's a common feature of metabolic syndrome, which predisposes people to cardiovascular disease, obesity, Type 2 diabetes, and even cancer.

    But is inflammation a symptom of metabolic syndrome, or the cause of it?

    The new theory is that it may actually begin with out-of-whack microbes in your gut.

    An internal skin called your epithelium lines your digestive tract. It is literally large enough to cover a tennis court. More than 50 tons of food passes through it in the course of a lifetime.

    Your beneficial bacteria play a crucial role in maintaining the epithelium's health. Your epithelium doesn't get its nourishment from your bloodstream as other tissues do. Instead, it's nourished through bacteria, especially bifidobacteria and Lactobacillus pantarum (common in fermented vegetables).

    A malnourished epithelial barrier becomes permeable, allowing toxic byproducts of bacteria and proteins to leak into your bloodstream, initiating an immune system response.

    Eventually, this low-grade internal inflammation leads to metabolic syndrome and the chronic diseases linked to it.

    An experiment conducted in Brussels is telling… Mice fed a junk food diet also developed compromised gut barriers and endotoxin leakage, leading to metabolic syndrome.

    The researchers concluded that, at least in mice, gut bacteria can INITIATE the inflammatory processes linked to obesity and insulin resistance by increasing gut permeability... suggesting that these ailments may begin with the gut, and how you care for it.
How to take good care of your microbes
    Microbiologists studying the human gut are reluctant to make eating recommendations, citing the need for more study.

    But when asked what measures they took to improve their own health based on what they'd learned, most admitted to these:
  • They now avoid taking antibiotics whenever possible.
  • Some spoke of relaxing the sanitary regime in their homes. And encouraged their children to play outside in the dirt and with animals.
  • Many said they'd eliminated or cut back on processed foods, out of concern for additives, antibiotics, and lack of fiber.
  • They chose foods likely to encourage the growth of good bacteria… like fermented foods.
  • They ate a wider variety of raw plant foods, as different microbes enjoy chomping on different plant fibers. It's one of your best bets for increasing your microbial diversity.
    So don't wait for "official" recommendations to improve your gut health. The components of a gut-friendly diet are already in your farmer's market and your grocer's produce and fermented foods aisles.

    You depend on microbes for your life and health, so it's in your best interest to align yourself with their best interests by feeding them the things they like to eat.

    And don't look for absolute control. It's likely we've gone too far in our zeal to kill absolutely all bacteria. It's probably impossible to have absolute control without collateral damage. Antibacterial soaps, for example, are overkill. Regular soaps are adequate.

    Me? I don't view the new findings as a license to live dirty. Friendly germs and dangerous germs exist side by side and you can't be sure what kind are on the toilet you just sat on (or on the door handle of the restroom).

    I'm a firm believer in a concept called "toxic load." Your immune system might be well able to fight off a million salmonella microbes, for example, but would be overwhelmed by a billion. This means you don't have to sterilize everything you touch as if you were going to perform surgery with it. Rather, you want to keep the exposure to microbes low and your immune system high. You want to keep the exposure manageable while maintaining a strong immune system that can handle the exposure you permit.

    For example, E. coli, salmonella and most flu viruses only pose a danger to people with weak immune systems. As babies or elderly people tend to have weaker immune systems, they account for most of the fatalities you hear so much about. A person with a strong immune system may not get sick at all from a virus that can lay a weak person low or even kill him. Your emphasis should be on cultivating strong health that can handle life's normal challenges — NOT on killing every possible microbe.

    I'm still going to avoid touching anything in public restrooms. I'll probably relax my caution about shaking hands, except during cold and flu season! I would still advise cleaning produce carefully. For one thing — plenty of microbes will survive even a thorough cleaning, so I'm confident I'll get my share of "good" bacteria by eating clean raw produce.

    I already practice most of the cautions suggested in the list above. I haven't taken antibiotics in decades, I don't eat packaged and processed foods, and I eat plenty of raw and fermented foods.

    There are many things our society should change (and probably won't). Pasteurization has been a disaster. Almost every drink of every kind in a supermarket has been pasteurized, meaning its nutritional value has been reduced (and sometimes wiped out altogether). Make your own juices from fresh produce.

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Wednesday, September 25, 2013

Custom Strength and Power Programs Can Apply To Any Sport Or Fitness Goal

From US Sports Strength and Conditioning

Custom Strength and Power Programs

These are a group of Custom Strength and Power Programs with some great additions and variations to the original Strength and Power Programs.

The programs with the word "Olympic" in the title will have the Olympic lifts (power clean, snatch etc) added in. The programs with "Advanced" in the title will use something called "phase jumping". Phase jumping means it includes a set that calls for one rep at an intensity level that is 5-10% higher than the work sets. This set has been added at the end of the descending warmup for the "bigger" or primary strength exercises like squat, power clean, bench etc. The set combinations for these exercises appear rather long, but usually half of them are actually warmup based! These phase jumping sets allow the body to neurally adapt to the training poundages that will be experienced in the next phase of training in the workout.

Included as one of these Custome Programs is an ACL "Functional" Rehab Program that is designed to bring strength levels back up over a 12 week time period. This ACL Rehab Program should not be done unless full range of motion exists in the knee joint, and physician clearence has occurred.

Select a Program

6 Day Advanced with Olympics
View a Sample Workout of this Program
6 Day S & P with More Biceps EXPRESS!
6 Day with More Bicep Work6 Day S&P Machine Upper Body Oriented
Here's a sample:
Week 2 - Day 2 (Wednesday) of Your ProgramWeek Difficulty: Hard
  View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
Warmup and Stretch
8 minutes 
Power Snatch Overhead Squat
5 reps @ 125 lbs,4 reps @ 150 lbs,
3 reps @ 175 lbs,3 reps @ 175 lbs 
10 reps @ 240 lbs,5 reps @ 290 lbs,
3 reps @ 340 lbs,2 reps @ 385 lbs,
1 reps @ 410 lbs,6 reps @ 385 lbs,
6 reps @ 385 lbs,6 reps @ 385 lbs,
8 reps @ 290 lbs 
Dumbbell Step Up
5 reps @ 45 lbs,6 reps @ 60 lbs,
6 reps @ 60 lbs,7 reps @ 55 lbs 
Machine Leg Extensions
10 reps @ 175 lbs,8 reps @ 185 lbs,
8 reps @ 175 lbs 
Machine Leg Curl
10 reps @ 145 lbs,8 reps @ 155 lbs,
8 reps @ 145 lbs 
Stretch Deadlifts
10 reps @ 175 lbs,8 reps @ 185 lbs,
8 reps @ 175 lbs  ...... See More
Get the full 12 week Program Here

Tuesday, September 24, 2013

This snack food is a powerful cancer-fighter

Cancer Defeated Publications

Two Handfuls a Day Keeps Cancer at Bay

    New research underscores that walnuts have a unique power to inhibit certain types of cancer. We've written about walnuts before, but the news just keeps getting better. This food is starting to stand out as one of the best steps you can take to avoid cancer. Keep reading and you'll see why...

Continued below. . .

Video of the Week:
"Shocking Confessions of a Drug Company Insider"
    In this exposé, a top executive of a major pharmaceutical company spills the naked truth about the drugs you and your family take... which drugs heal, and which ones KILL... what doctors turn to when they don't know the cure... what they do when they themselves or their loved ones are stricken with disease or illness... what life-saving resource they insist should be in every home. Watch this must-see video now because your life -- or the life of your loved ones -- may depend on it.

    The most recent walnut study was reported by the journal Cancer Investigation. University of Texas Health Science Center researchers started with mice genetically programmed to develop prostate cancer. In most cases, these mice develop tumors within three or four weeks of receiving an injection of prostate cancer cells.

    But after being put on a high-walnut diet, "We found the results to be stunning…" said senior study author Russel Reiter, PhD. Of the mice consuming a walnut-enriched diet, only 18 percent developed prostate tumors. Compare this with 44 percent of mice in the control group that developed tumors. Eating walnuts cut the risk of cancer in these mice by nearly 60 percent. And that risk was exceptionally high in these animals.

    Plus, the average tumor size from the walnut-eating group was about a quarter the size of tumors in the control group. The mice who ate walnuts got fewer tumors AND much smaller tumors.

    Even more exciting, this research underscores earlier findings on the benefits of walnuts when it comes to fighting breast cancer. Back in 2011, researchers at Marshall University Medical School ran a study in which walnut-fed mice were injected with human breast cancer cells. The results were similar to those in the prostate study: fewer and smaller tumors in the walnut-eating group, with tumor growth slowed by as much as 50 percent.

    The results in both groups of mice were impressive considering the mice had preexisting genetic mutations that prompt high cancer rates. Yet, walnut consumption still reduced that risk.
Walnuts thwart multiple health problems
    This latest news is consistent with several other reports that praise the healing benefits of nuts. In another recent study, the journal BMC Medicine stated that folks who eat nuts more than three times a week have a lower risk of developing cancer or cardiovascular disease.

    These findings were based on a longitudinal study conducted in Spain where older folks followed a diet supplemented with either extra virgin olive oil or nuts, and were then compared to a control group.

    The people who ate the nuts had a lower body mass index (BMI) and smaller waist, on average. And they were much less likely to develop Type II diabetes or hypertension. In general, people in the nut-eating group had a 39 percent lower mortality. Those who ate walnuts in particular had a 45 percent lower mortality.

    According to Spanish professor Jordi Salas-Salvado, it is unknown how nuts, and walnuts in particular, can add years to your life. Though he did point out that walnuts have high levels of alpha-linolenic acid (ALA) and other phytochemicals, along with other nutritional bonuses like calcium, magnesium, and potassium.
Stunning anti-cancer benefits
    In terms of how and why walnuts are so effective at preventing cancer, one theory is that they contain compounds that easily alter gene activity, and especially where cancer development is concerned.

    What we do know is that walnuts are rich in omega-3 fats as well as antioxidants and various plant chemicals. In fact, they're chock full of antioxidants, with levels higher than those found in most other frequently-recommended foods, including strawberries, coffee, cranberries, pecans, and blueberries (walnuts are surpassed only by blackberries in terms of antioxidant content). Walnuts are especially rich in one well-known antioxidant, vitamin E, which appears to be a major factor in decreasing tumor growth.

    Their shockingly high level of ALA — alpha-linolenic acid — makes walnuts unique among other nuts. ALA is a plant-based omega-3 fatty acid needed by the human body. In fact, walnuts are the only nut with significantly high levels of ALA, beating out almonds, peanuts, pistachios, and pecans. And though most nuts have monounsaturated fats, walnuts are the only ones made mostly of polyunsaturated fat.

    By the way, don't get too hung up on the "fatty" side of walnuts. Most nutritionists and weight-loss experts now agree that carbs wreak havoc on your health much more than fats, and eating healthy fats can leave you much more satisfied for longer, so overall you end up eating less. We've been brainwashed about saturated fats. Many of them — especially those derived from plants — are the most nutritious foods you could possibly eat.

    Other beneficial nutrients in walnuts are phytosterols and melatonin. The natural phytosterols and antioxidants found in walnuts have powerful free-radical scavenging abilities that thwart the spread of cancer. Also, in terms of slowing breast cancer, phytosterols are known to bind to estrogen receptors, which slows the growth of breast cancers, especially those fueled by estrogen.
A delicious (and easy) way to get extra nutrition
    Where do you go from here? That's simple. Eat two handfuls of walnuts a day as part of your regular diet. They're the perfect go-to snack, with a long shelf-life and no preparation needed. You don't have to eat them plain, either—just add them to a salad, a vegetable dish, or a fruit mixture. Plus, they're a local snack. Around 38 percent of all walnuts are grown in the U.S., and almost 90 percent of those come from walnut trees in California.

    Make a point of eating them daily, or at least several times a week, and there's a good chance you'll either prevent or delay getting struck by cancer—prostate and breast in particular. I eat large amounts of several kinds of nuts myself, including walnuts. Eat them raw — unsalted and unroasted — for maximum nutritional value. Roasting very likely destroys valuable nutrients, and I like them better raw, anyway.

    Lately I've been taking advantage of almond butter and cashew butter sold at Whole Foods. They're similar to peanut butter, but made from other nuts. The store makes almond and cashew butters fresh on the premises with no preservatives or sugar -- and they're absolutely delicious.

    They seem to keep almost indefinitely, although I refrigerate them just to be on the safe side. They do solidify and lose their creamy texture when chilled, so I take them out of the fridge about an hour before eating to let them warm up. Unfortunately, the store doesn't offer walnut butter.

Youth Strength Training Programs To End Childhood Obesity

US Sports Strength and Conditioning-Youth Strength Training

Youth Strength Training

Youth Strength Training Programs are designed for overall health and the achievement of a leaner, stronger body. These programs are an excellent first step in helping a young person learn how to lift weights safely. Done correctly, and with supervision, weight training can be an excellent form of exercise that, once learned, can provide a lifetime of health benefits. 

Throughout the length of the Youth Strength Training 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 weights are lighter and the repetitions will be higher for added safety! 

As with all the programs, the starting point of the workouts are based on the child's initial fitness level. With feedback, the actual progression of the program will follow the child's unique adaptation process to exercise. 

Your strength and conditioning coach can fine tune the programs to include various exercises that can be matched to equipment at home or in the gym! In addition to strength training, encourage children to participate in their favorite sports for a well rounded fitness program. Have fun and get healthy!

Select a Program
3 Day Youth
View a Sample Workout of this Program Below

Week 1 - Day 1 (Tuesday) of Somer Abdeljawad's Program Week Difficulty: Medium
  View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise
Select Exercise Name Set and Rep Combinations
Warmup and Stretch
8 minutes 
Leg Press (45 Degree)
20 reps @ 105 lbs, 20 reps @ 105 lbs,
15 reps @ 105 lbs 
Dumbbell Squat
20 reps @ 25 lbs, 15 reps @ 30 lbs,
15 reps @ 25 lbs 
Machine Leg Curl
20 reps @ 50 lbs, 15 reps @ 60 lbs 
Dumbbell Bench Press
20 reps @ 15 lbs, 15 reps @ 20 lbs,
15 reps @ 15 lbs 
Push Ups (regular position)
8 reps, 8 reps 
Get the full 12 week program for your child now for just $9.99 per month or save $20 and get a year-round

program for just $99 per year. Click 

Elizabeth City State 3 - Bowie State 0 (VOLLEYBALL FINAL)

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India Mason Leads Bowie State with Five Kills in Three-Set Loss at Elizabeth City State

ELIZABETH CITY, N.C. - The Bowie State University Lady Bulldogs dropped their second division match in as many days, losing in three sets to Elizabeth City State University (11-25, 6-25 and 24-26) Monday night at the R.L. Vaughan Center.

Freshmen India Mason (Greenbelt, Md.) and Regan Taylor (Suffolk, Va.) tallied five and four kills respectively to lead the Lady Bulldogs. Taylor also tied with sophomore teammate Yaje Ngundam (Bowie, Md.) for team-high digs with two.  Ngundam and sophomore Alexis Fisher contributed three kills each in the setback.  

Rosetta Becerra recorded a match-high 18 kills to lead Elizabeth City State. She had seven of the Lady Vikings’ 13 kills in the opening set, including four straight to give ECSU set point and ultimately a 25-11 win.

ECSU’s Krystal Sawyer opened the second set with 10 straight serves as the Lady Vikings powered out to a 10-0 lead in route to the 25-6 win. Bowie State (1-10, CIAA 0-6) could never get their offense on track, totaling 10 hitting errors in set two versus only four kills for the home team.

In the final set, the Lady Bulldogs took an early 5-1 lead until ECSU charged back to knot the set a seven apiece. The remainder of the game was a see-saw battle as neither team could distance themselves by more than two points. Bowie State went on a 6-3 run to take a 23-19 lead an appeared to be poised to force a 4th set.

The Lady Vikings rallied, pushing BSU to a 24 all tie before back to back kills by Becerra ended the set (and match) 26-24.

Bowie State returns home to host Goldey-Beacom College in a non-conference match on Thursday (September 26th) at 7 pm.

Bowie State vs Elizabeth City State (Sep 23, 2013)


Volleyball Box Score

Volleyball Box Score
Bowie State vs Elizabeth City State
(Sep 23, 2013 at Elizabeth City,NC)

3  FINEY,Brelyn  14 -.143 2.5 
4  TAYLOR,Regan  12 .000 4.0 
6  FLOWERS,Briana  -1.000 11 0.0 
7  MASON,India  22 .000 5.0 
10 HARVEY,Amy  -.500 1.0 
11 NGUNDAM,Yaje  17 -.118 3.5 
1  GRANT,Alicia  -1.000 1.0 
2  MARTINEZ,Marissa  .250 10 1.0 
5  AFARI,Gennifer  -.500 0.0 
12 FISHER,Alexis  14 .071 4.0 
  LADY BULLDOGS                                
Totals 18 24 89 -.067 14 21 22.0 
Set TA Pct Sideout Pct 
10 23 -.261 9-25  36% 
10 30 -.200 5-26  19% 
10 36 .167 14-26  53% 
28-77  36% 
Bowie State  (0) 11 24   1-10,CIAA 0-6  
Elizabeth City State (3) 25 25 26   3-4, CIAA 3-3  

  Elizabeth City State   ATTACK SET SERVE SRV DEF BLOCK GEN   
1  WHITE,Emmesha  10 -.300 2.5 
2  BECERRA,Rosetta  18 28 .571 21.0 
3  SMITH,Kelsey  16 .312 11.0 
7  SAWYER,Krystal  .333 25 14 3.0 
9  REYNOLDS,Alicia  .500 6.5 
11 PINNER,Jazmine  -.250 2.0 
4  TWINE,Tracie  .000 0.0 
5  BARRETT,Grace  -.500 11 1.0 
10 ARTHUR,Jasmine  -.500 0.0 
Totals 35 15 74 .270 31 42 47.0 
Set TA Pct Sideout Pct 
13 21 .429 9-11  81% 
18 .389 6-7  85% 
14 10 35 .114 13-23  56% 
28-41  68% 
   Site: Elizabeth City,NC (R.L. Vaughan Center)
Date: Sep 23, 2013 Attend: 348 Time: 1:15
Referees: Jarry Farrior, James Segars 
Tie scores 13 
Lead changes