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Wednesday, June 11, 2014

Goooooooooaaaaaallll! 2

Hi Nate Here. 
When I sent this last week the demand was off the chain from players of all ages, their parents and coaches. So by popular demand, here is a sample of our Soccer Conditioning Programs:

The sport of Soccer requires the combination of muscular endurance, strength and the ability to generate explosive sprinting power over and over again. Developing these physical attributes will always be positive no matter what sport one competes in. However, because of the aerobic challenges of playing soccer these physical qualities are even more important. Engaging in a resistance training program like the Competitive Soccer Program will maximize these physical attributes as well as the intangibles of injury prevention and proper body positioning when competing against an opponent for offensive and defensive ball control. The Soccer Fitness program will also help in the development of these physical attributes, but it focuses primarily on fitness rather than a high level performance!

The Soccer Programs begin with lower weights and higher repetitions to create a solid conditioning base for the muscles. Then, transition from this muscular endurance base into a strength and power focus by using heavier weights and less reps as the weeks progress will occur.

Throughout the length of the Soccer 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 starting point of the 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.
Select a Program

3 Day Competitive Soccer Program
View a Sample Workout of this Program Below*
3 Day Soccer Fitness Program

Week 1 - Day 1 (Tuesday) of 3 Day Competitive Soccer 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 
Back Extension
12 reps,12 reps 
Power Clean
5 reps @ 215 lbs,4 reps @ 255 lbs,
3 reps @ 300 lbs,4 reps @ 340 lbs,
6 reps @ 320 lbs,5 reps @ 280 lbs 
Lat Pulldown Close Grip Front
10 reps @ 160 lbs,10 reps @ 160 lbs 
Barbell Shrug
12 reps @ 250 lbs,8 reps @ 290 lbs,
8 reps @ 270 lbs 
Dumbbell Lateral Raise
15 reps @ 32 lbs,10 reps @ 29 lbs 
Dumbbell Rear Lateral Raise
15 reps @ 25 lbs,10 reps @ 23 lbs 
Alternate Leg Bounding (Speed Skaters)
8 seconds,6 seconds,
6 seconds 
Static Squat Jumps
6 reps,4 reps 
Front to Back Double Leg Cone Hops
8 seconds,6 seconds 
*Please consult a physician before attempting any fitness program
Nathan Lewis CSCS
US Sports Strength and Conditioning
If it's time to get serious about your fitness program, you need a
structured program tailored to your goals and abilities.

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 time constraints. Features include:
Fully customized exercises, sets, reps and weights.
Videos demonstrating proper technique for every exercise.
Routines utilizing equipment available to you — home or gym!
Personal contact with me anytime via built-in email system.
Integrated feedback loop for precise program monitoring.
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 to get started.

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