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Tuesday, May 27, 2014

Softball Players! Work hard, Work Smart, Have Fun!

 Hi there Nate Here! I have been getting a ton of emails asking whether we had any programs for Softball and Other Summer Sports. The Answer Is Yes! I look forward to helping you excel! Sign Up today for US Sports Online Strength and Conditioning. The first 7 days is FREE and then its only $9.99 per month. Cancel at anytime. Let's Rock The Diamond!

The Softball Programs have everything needed to maximize the physical tools used for playing softball. Rotational power movements, shoulder and lower back injury prevention exercises, forearm strength, it's all here! Playing softball places specific demands on the body and these programs will help meet these demands!

In these Softball Programs, the sets, repetitions, exercise prescription, and actual weight of the programs are based off an initial fitness level and a specific strength to bodyweight ratio. With simple feedback, the progression of the program will follow the body’s unique adaptation process to exercise.

Work hard, play hard, and have fun!

Select a Program

3 Day Competitive Softball - Pitcher
View a Sample Workout of this Program Below:
3 Day Competitive Softball - Fielder
Week 1 - Day 2 (Thursday) of Softball 3 Day Competitive Pitcher'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 
Theraband Rotators (all positions)
12 reps,8 reps,
8 reps  
Back Extension
13 reps,13 reps 
Kneeling Cross Body Extension
14 reps,14 reps 
Cable Close Grip Row (Low Pulley)
15 reps @ 160 lbs,12 reps @ 160 lbs 
Lat Pulldown Close Grip Front
15 reps @ 140 lbs,10 reps @ 125 lbs 
Dumbbell Lateral Raise
15 reps @ 32 lbs,10 reps @ 29 lbs 
Dumbbell Rear Lateral Raise
15 reps @ 25 lbs,10 reps @ 23 lbs 
Dumbbell Seated Forearm Extension
15 reps @ 11 lbs,10 reps @ 10 lbs 
Dumbbell Seated Forearm Flexion
15 reps @ 23 lbs,10 reps @ 21 lbs 
Standing Toe Press
15 reps @ 240 lbs,10 reps @ 215 lbs 
Seated Toe Press
15 reps @ 120 lbs,10 reps @ 110 lbs 
Med Ball Side Throw (standing)
6 reps,
If it's time to get serious about your fitness, you need a structured program. I'll tailor a program specific toyur 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 program fully 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

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