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Thursday, April 10, 2014

Today's feature program Olympic Diving Conditioning.

Male and female Divers

The Diving Program is a great strength and power development program. In this program there are shoulder stability exercises, torso and low back strengthening movements and exercises for power development like Olympic lifting and plyometric jump exercises.

Select a Program

2 Day Diver Power Program
View a Sample Workout of this Program
Week 1 - Day 1 (Tuesday) of Diving Conditioning's ProgramWeek Difficulty: Medium
  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 
Hang Clean
5 reps @ 85 lbs,4 reps @ 100 lbs,
3 reps @ 120 lbs,5 reps @ 125 lbs,
3 reps @ 110 lbs  
10 reps @ 305 lbs,5 reps @ 370 lbs,
8 reps @ 430 lbs,10 reps @ 400 lbs 
Dumbbell Triple - Extension Step Up
15 reps @ 40 lbs,10 reps @ 35 lbs 
Machine Leg Curl
10 reps @ 160 lbs,10 reps @ 160 lbs 
Theraband Internal\External Warmup Rotation (AD)
12 reps,8 reps 
Push Up Plus
10 reps,10 reps 
Dumbbell Incline Bench Press (45 Degree)
20 reps @ 60 lbs,15 reps @ 65 lbs,
8 reps @ 60 lbs  
Pull Up Plus
10 reps,10 reps 
 Sign up to get this program here

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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