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Showing posts with label Cycling. Show all posts
Showing posts with label Cycling. Show all posts

Thursday, November 16, 2017

8 Exercises To Fit Around Your Day | Strength And Conditioning For Triathlon



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Strength and conditioning exercises can not only make you stronger, but also help keep you injury-free and therefore, make you a better athlete, so we've put together a few simple exercises you could fit around your day. This exercise predominantly works your glute muscles and helps get them firing and functioning properly. Now, your glutes are needed for cycling and swimming, but they can be prone to switching off slightly and your hamstrings overcompensating for that weakness. Now, basically, all you need is some floor space, you can do it whilst watching the television, for example. Now, whilst lying on your back with your knees bent, you need to make sure you start by squeezing your glutes and then, just lift your hips up towards the ceiling, keeping your glutes firing the whole way through and then, lower down again gently. If you find that really easy and you're ready to progress, you can take it to doing it with one leg, make sure your hips stay level as you go up and then, lowering back down again. This is a simple exercise and, as a result, can be done pretty much anywhere. So, you could multitask, maybe doing it whilst you're doing the washing up or on the train on your commute to work. To progress it slightly, you can maybe hold at the top to really get those calves firing and then, lower down really slowly or even move it up to one leg at a time and then, if you did want to increase the range of movement, maybe do it on the edge of a step so you can drop your heel down that much lower. This is another exercise you can do in front of the TV and all you need is a bench or a chair with a firm edge and a little bit of space for your legs. Now, as the exercise says, it predominantly works you triceps, but also uses the rest of your shoulder muscles. Basically, all you need to do is lower your body down with your elbows pointing backwards. To make it easier, you can do it with your knees bent. If you want to make it harder, just move your feet slightly further away and have your knees straight. This is an easy exercise to fit into your day. You can maybe do it whilst lying in bed in the morning, having a cup of tea, or just before you go to sleep. You need to be lying on your side with your hips parallel to the wall in front of you with your knees roughly to a 90 degree bend and then, keeping your feet touching, all you need to do is lift your knee up towards the ceiling, keeping your hips level, and then, lowering it back down. It's particularly good for activating glute mead, which sometimes can be prone to switching off or having an imbalance. Subscribe to GTN: http://gtn.io/SubscribetoGTN Check out the GTN Shop: http://gtn.io/3r If you'd like to contribute captions and video info in your language, here's the link 👍 http://gtn.io/3s Music: Epidemic Sound Mile Soul - Da Tooby Watch more on GTN... 📹 Ask GTN With Pieter Heemeryck - http://gtn.io/AskGTNPH 📹 8 Essential Triathlon Training Tips - http://gtn.io/8TrainingTips The Global Triathlon Network (GTN) is the best triathlon YouTube channel, with videos for anyone who loves triathlon: from seasoned Ironman racers to first timers – and everyone in between. With the help of our pro and Olympic medal winning team, we’re here to inform, entertain and inspire you to become a better triathlete; including videos on: How to swim, bike, and run faster with expert knowledge Beat your PB with record-breaking expertise Get the best from your bike and gear with pro know-how In-depth, entertaining features from the heart of the sport Chat, opinion and interact with us across the channel and on social media every week Join us on YouTube’s best triathlon channel to get closer to the sport and to become a better, faster and fitter triathlete. Welcome to the Global Triathlon Network. Thanks to our sponsors: Cervelo bikes: http://gtn.io/cervelo ON Running: http://gtn.io/On-Running Assos of Switzerland clothing: http://gtn.io/Assos KASK helmets: http://gtn.io/kask Park Tool: http://gtn.io/parktool Profile Design: http://gtn.io/profiledesign Zipp wheels: http://gtn.io/zipp Quarq powermeters: http://gtn.io/quarq Polar: http://gtn.io/polar Vision wheels: http://gtn.io/vision Continental: http://gtn.io/continental Team Bath: http://gtn.io/TeamBath YouTube Channel - http://gtn.io/YouTube Facebook - http://gtn.io/Facebook Instagram - http://gtn.io/Instagram Twitter - http://gtn.io/Twitter Google+ - http://gtn.io/GooglePlus Strava Club - http://gtn.io/stravaclub

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Saturday, November 11, 2017

The Cyclists Kettlebell Strength Workout on US Sports Net!





Volt Athletic Cycling Program
The focus of the Cycling Programs is to develop muscular endurance and strength. The program will begin with lower weights and higher repetitions to create a solid conditioning base for the muscles. Then, a transition from this conditioning base into strength by using heavier weights and less reps as the weeks progress will occur.

Throughout the length of the Cycling 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. Click here to start training today!






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Amp up your cycling with a new strength routine!

Most technical descent on a bike! Tuna canyon GPS SPEED - #cycling Los Angeles on US Sports Net!



Volt Athletics Cycling Program
The focus of the Cycling Programs is to develop muscular endurance and strength. The program will begin with lower weights and higher repetitions to create a solid conditioning base for the muscles. Then, a transition from this conditioning base into strength by using heavier weights and less reps as the weeks progress will occur.

Throughout the length of the Cycling 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. Click here and start training today!

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Here is the full descent down Tuna Canyon. I think this is one of the most technical descends of the Los Angeles area. Especially the 2nd half from the one way street. Subsribe for more cycling Vlogs, tips & tricks and more! The ride on strava: https://www.strava.com/activities/890... Follow me: https://www.strava.com/athletes/793685 https://www.instagram.com/jasperverku...

Wednesday, October 19, 2016

These Athletes Always Go For the Trifecta!

Good morning Athletes and Warriors!
It takes a special somebody to take on the Triathlon as a sport and want to be good at it!
The levels of fitness have to be at their highest and on demand and the demands of the sport go beyond the three events.
Whether you are a budding Olympian or want to be the best Triathlete on your block. Let us show you in custom detail how to finish and maybe even win!
-Nate
Image result for Triathlon animated

Triathlon
The 12-Week Triathlon Programs focus on developing muscular endurance and strength. The program begins with lower weights and higher repetitions to create a solid conditioning base for the muscles. Then, a transition from this conditioning base into strength by using heavier weights and less reps as the weeks progress will occur. It is ideal to take 48 hours of rest between each weight training session. However, if scheduling makes this hard to do then simply choose the Consecutive Day Plan. With these Triathlon Programs, training with any combination of days is easy!

Throughout the length of the Triathlon 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.

Let's get ready to win! Log on to US Sports Online Strength and Conditioning and fill out the fitness profile form to get started today!


If it's time to get serious about your fitness/strength and conditioning, 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 tools I can design and deliver 12-month fitness programs fully customized to your personal fitness goals, abilities, and schedule.
Go to www.fitnessgenerator.com/ussportsradio and fill out the contact form to get started. 

Sunday, September 11, 2016

Spin Your Way To A Better Body!

Good morning Athletes and Warriors!
I find it interesting that here near our home base in Washington D.C.; that so many take cycling seriously. For fitness, health and to compete in various events at all levels.
Well, for those of you who have worked with me either online or in person, know what I know. That the best way to enjoy or excel at any physical activity is to train for it. So take a look at US Sports Online Strength and Conditioning Cycling Conditioning programs.
-Nate

Image result for Olympic Cycling animatedCycling
The focus of the Cycling Programs is to develop muscular endurance and strength. The program will begin with lower weights and higher repetitions to create a solid conditioning base for the muscles. Then, a transition from this conditioning base into strength by using heavier weights and less reps as the weeks progress will occur. Throughout the length of the Cycling 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.

Go to www.fitnessgenerator.com/ussportsradio, fill out the fitness profile form for a free sample workout. 



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Saturday, May 31, 2014

The Real Secret Behind Lance Armstrong's Success?


In a sport where 90% Of The Athletes Were Using Performance Enhancing Drugs, Lance Armstrong Was Far and Above The Pack. 
The secret is not a secret at all. He just trained harder and smarter that most of the competitive cyclist of the day.  Now its your turn to lead the pack from start to finish!
Cycling

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

Throughout the length of the Cycling 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 Cycling Program
View a Sample Workout of this Program Below

Fast Fat Burning Workouts Revealed
Week 1 - Day 3 (Saturday) of Cycling ProgramWeek Difficulty:Medium
  View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise
SelectExercise NameSet and Rep Combinations
1
 
Warmup and Stretch
8 minutes 
2
   Video
Bench Press
20 reps @ 205 lbs,20 reps @ 205 lbs,
15 reps @ 205 lbs  
3
   Video
Push Ups (close position)
21 reps,21 reps 
4
   Video
Dumbbell Reverse Lunge
20 reps @ 50 lbs,15 reps @ 55 lbs,
15 reps @ 50 lbs  
5
   Video
Dumbbell Step Up
20 reps @ 50 lbs,15 reps @ 55 lbs 
6
   Video
Machine Leg Extensions
20 reps @ 170 lbs,15 reps @ 190 lbs 
7
   Video
Machine Leg Curl
20 reps @ 140 lbs,15 reps @ 155 lbs 
8
   Video
Cable One Arm Row
20 reps @ 85 lbs,15 reps @ 95 lbs 
9
   Video
Lat Pulldown Wide Grip Front
20 reps @ 135 lbs, 15 reps @ 150 lb

Get the complete 36 workout Sports Specific Program with Speed Agility and Quickness, Our State Of The Art Nutritional Planner and Flexibility Programs Today! FREE for the first 7 days then its only $9.99 per month therafter. Click Here To Get Cranking!

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 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