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Tuesday, April 8, 2014

Today's Feature Program: Martial Arts Conditioning

Get the most out of your Martial Arts Program with this intense Martial Arts Power Blast!
Martial Arts
Martial Arts Girl

The Martial Arts Program was built specifically for developing full body power for use in the Martial Arts. Within this program are Olympic movements like Power Cleans and Snatches. Also included are strength development exercises such as the Squat and Bench press. Finally, there are some fun exercises for fine tuning leg power such as the plyometric exercises Tuck Jumps and Static Squat Jumps. There is extra biceps work because many Martial Artists have found this to be beneficial! 

The starting point of the Martial Arts 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!
Here is a sample of the program:
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Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
Warmup and Stretch
8 minutes 
Power Clean Deadlift
5 reps @ 105 lbs,4 reps @ 130 lbs,
3 reps @ 150 lbs,5 reps @ 160 lbs,
3 reps @ 140 lbs  
10 reps @ 305 lbs,5 reps @ 370 lbs,
3 reps @ 430 lbs,2 reps @ 490 lbs,
8 reps @ 430 lbs,10 reps @ 400 lbs,
8 reps @ 370 lbs  
Dumbbell Step Up
12 reps @ 50 lbs,8 reps @ 60 lbs,
8 reps @ 55 lbs  
Side to Side Double Leg Line Hops
8 seconds,6 seconds 
Theraband Internal\External Warmup Rotation (AD)
12 reps,8 reps 
Dumbbell Bench Press
15 reps @ 55 lbs,12 reps @ 50 lbs 
Dumbbell Incline Fly (45 Degree)
15 reps @ 20 lbs,10 reps @ 20 lbs 
Med Ball Chest Pass (standing)
12 reps,8 reps 


If it's time to get serious about your fitness, you need a structured program. I'll tailor a program specific to your goals and abilities, that will contain:

Fully customized workouts, listing: exercises, sets, reps and weights.
Exercise videos and descriptions demonstrating proper technique for every exercise.
A built in feedback system and email contact with me anytime.
Using the world's most powerful online training tool I can design and deliver a 12-week fitness programfully customized to your personal fitness goals, abilities, and schedule.
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

US Sports Strength and Conditioning

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