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Showing posts with label Soccer workout. Show all posts
Showing posts with label Soccer workout. Show all posts

Monday, October 9, 2017

Fun Soccer Drills For Kids

The secret to soccer drills for kids is that they not only improve a child's skill level but also keep their interest in training at a premium. We show you how in this informative guide.

Coming up with fun soccer drills for kids is easier said than done. One mistake many coaches make is taking a group of young children and throwing then straight into shooting for goal and header drills before they've even begun to master some of the basic fundamentals such as working in a tight space, passing, dribbling and receiving.

The key to keeping a group of kids in a happy frame of mind is to take the boredom out of the training. Shooting and heading the ball constantly will soon become laborious and for maintaining enthusiasm, developing soccer drills for kids revolves around instilling some competitive nature into their training. 

Fun Soccer Drills For Kids

Let's take a look at a couple of soccer drills for children which incorporate some competitiveness but also combines teaching some basic skills such as dribbling, passing and balance.

- Drills where you pit one player against two or more are a great way to develop both the balance of a young player and their competitive nature. Ideally, for inexperienced players, putting two players are against four is preferred.

- Simply place the larger number of players around a made up perimeter of about 30 feet and then put the two other players in the middle. 

- The larger group will then pass the ball to each other while the other two will be attempting to "rob" them of the ball. When one of the outside players surrenders the ball to one of the inside players they then swap positions. 

The biggest benefits with this soccer drill is it teaches the kids to work in a tight space and not overwork the ball as well work as a team.   

One On One Drill

This is another fun soccer drill for kids as it really gets the competitive juices going. No kid likes to look second best and when they are up against just one other opponent they generally want to win to not only impress the coach but also mom or dad who might be looking on not to mention gaining bragging rights.

- One player is the attacker and the other the defender

- Designate a space for them to work in but not too large

- The attacking player must try and pass a point(a line in the sand) using dribbling techniques

- If he succeeds he is award a number of points but if he doesn't then the defender gets the points

- Set up best out of five drills and to take it a step further, you could introduce a round robin where the last two standing get to square off in a final  




ABOUT THE AUTHOR
JD Dean

Monday, January 9, 2017

EVERYONE HAS POTENTIAL (INCLUDING YOU)

Athletes and Warriors!
I take great comfort in knowing that I don't have to be a fitness genius to help get the best fitness, strength, conditioning and performance information into your hands so that you are healthier and stronger for the rest of your life. I have surrounded myself with a great team to help you.

With that in mind here is a simple but powerful motivational message from our partners at GoPro Workouts to help you to forget about perfection, and always seek better in all areas.
-Nate

Not everyone can sprint like Usain Bolt, but everyone has the potential to get faster. Not everyone can be an Olympic power lifter, but everyone has the potential to get stronger.Not everyone can sprint like Usain Bolt, but everyone has the potential to get faster.

Not everyone can be an Olympic power lifter, but everyone has the potential to get stronger.

Not everyone can shoot like Stephen Curry, but every basketball player has the potential to become an improved shooter. (or ball-handler, etc.)

Not everyone can be Mike Krzyzewski, but every coach has the potential to be more effective in leading his or her team.

Not everyone can graduate at the top of their class, but every student has the potential to improve his or her grades.

Not everyone can be a world-renowned college professor, but every teacher has the potential to be a more effective educator.

Not everyone can be a great orator, but everyone has the potential to improve their public speaking skills.

Better parent. Better friend. Better teammate. It doesn't matter who you are or what you do. All of us have potential, and we can all improve in some area(s) of our lives. Talent, skill, and ability are great, but they're useless if they're not applied.

Potential is a double-edged sword. Having the potential to learn, grow, develop, and improve is a blessing. Unrealized potential is a curse.

What are you doing to unlock your potential? What are you willing to do to improve?

Need help? Click here
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Thursday, November 24, 2016

US Sports Online S&C Black Friday Sale!

Hey I understand the opportunities that Black Friday represent for a small business such as US Sports Online Strength and Conditioning, but what I will not fall into is a bunch of unnecessary hype and jive.
D.C.-Divas-2015-Super-Bowl-Champions!.jpgNate-and-Becky.jpgmwp_virtual_trainer.jpg NateLewis1.jpgNate-and-Michelle-Miller-Transformation-1997.jpgDiego-and-Nate-Senior-Night-2015.jpg



It' s simple I want to commit to giving you a full comprehensive, customized workout program that you can take anywhere you like to workout out and execute your fitness program that is as close as having me right there with your training step by step, like I have with many hundreds of my in-person clients for over 30 years. Without the logistics and expense that this traditional training brings.

So with that in mind, we are giving you our yearly, or annual membership at 1/2 off the regular yearly price. Its regularly $140 per year but today until 11:59pm EST Cyber Monday 11/28/2016 its only $70 per year.

This is you last excuse and I am glad you are smart enough now to not fall into the "New Years resolution" black hole of failure ever again. You know there will never be a better time than now to start. You know there will be ups and downs in your program, but now you are ready to commit to consistency. Not perfection but you will be ever moving forward in you fitness program. And I am proud and humbled to have the opportunity to guide you every step of the way. The first step is now for you to commit to a new you. Click here and choose:

US Sports Online S&C Black Friday Sale 1/2 OffPrice:
$ 70
for 1 Year
Recurring
1/2 price off of our annual membership (See annual membership details near the top of the sign up page) Sale is on now until Monday November 28, 2016 at midnight.


Let's ring in the new year with a newer and more improved body. Thank you for the courage to move forward.
-Coach Nate

Reach 6 Million New Customers Every Week With US Sports Marketing. Home Of The All-Biz Advertising Specials. Effective, Affordable Sports Marketing With Your Positive Bottom Line The Top Priority
Let's Boost Your Business Today!
http://bit.ly/USSportsMarketing

US Sports Online Strength and Conditioning Powered By RAIN's SOUL!
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Thursday, October 6, 2016

Train For The Gooooooooaaaaaaaaaaalllllllll!!!!!

Good morning Athletes and Warriors!
As Soccer (futbol, proper football (UK translations I've been told)) grows in participation worldwide, the opportunity advancement to college and for a few pro opportunities grow as well.
So not only do you want to train the right way for this sport to put yourself in a position to be injury free, but to also perform at your highest level. From there, the sky can be the limit. And the Goals will be plenty.
-Nate
Image result for Soccer Goal animatedImage result for Womens Soccer Goal animated
Soccer
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 competiting 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.
Just enter the name of the program you'd like to use onto the fitness profile form atwww.fitnessgenerator.com/ussportsradio

Remember:
  • You can switch programs at anytime!
  • You can preview what a week might look like for any program by replying to this email
  • 3 Day Competitive Soccer Program
    Log on to www.fitnessgenerator.com/ussportsradio fill out the fitness profile form to get started. 
    3 Day Soccer Fitness Program

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    Thursday, September 22, 2016

    Your Soccer Survival Of The Fittest Guide

    NateLewis1.jpgWhy you may ask are we sharing this info on so many of our programs?
    No one-size-fits-all answer here, but one of the main reasons is more and more athletes and warriors are going it alone into their gyms, home gyms. rec centers, parks, and more to train, but unfortunately they are training with little or no planning to their programs.
    So you get the situation like the one where this athlete wrote in stating:

    " I have been working with the B&*(%)!@y program for over a year and a half and have seen great results (lost 50 pounds! have gained good muscle tone). I've just reached a bit of a plateau with the last few pounds to get to that "shredded" look I desire."

    You should never get to a plateau with any good program. You program should have built in progressions where if followed properly, should ensure that you never stop progressing in some way shape or form. That is the difference with US Sports Online Strength and Conditioning and all of the other options out there.

    So with that in mind check out our Soccer program described below and when you are ready to stop your plateaus, the log on to www.fitnessgenerator.com/ussportsradio and fill out the fitness profile form to get started.
    -Nate

    Soccer
    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 competiting 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!
    Image result for Soccer Training animatedImage result for Soccer goal animated
    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.

    To see a free sample of the this program and to get started go towww.fitnessgenerator.com/ussportsradio and fill out the fitness profile form.




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    Do you care about your BRAIN? EHT Supplement for the Brain, Discovered and Patented at Princeton University Endorsed By Professional Athletes!
    The World's Best High School, College, and Pro Athlete's Highlight Reels and Training Videos.
    The 91 Exercises Every Athlete Should Know!
    Add 10 Inches Or More To Your Vertical Leap-The Jump Manual
    StrengthCoach.com
    BodyByBoyle OnlineShapeShifter Yoga
    Discount Sports Supplements


    US Sports Recruiting Assistance.

    Athletes! All Registered Athletes Will Have Their Huddl Or other Highlight Video Reel Priority Posted on Our Athlete Highlight Video Reel Center! We have Thousands Of College Coaches and Recruiters Visiting Our Network Daily. Get More Exposure With US Sports Recruiting Assistance!
    For just a one time fee of $25 we guarantee your highlight reel will be seen by over 5000 coaches, recruiters, and administrators. We will promote your highlight reels with all updates until you are signed to your desired college or pro team!
    Check out the US Sports Elite Athlete Highlight Reel Center:
    Sign up for US Sports Recruiting Assistance here.

    Wednesday, October 1, 2014

    Soccer Strength and Conditioning Programs

    Players! Time To get Ready. Get a leg up on the competition by being the strongest, fastest, most agile player on the field. That athlete happens in the off-season!

    Soccer

    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 competiting 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

    Competitive Soccer Program
    View a Sample Workout of one of our Programs
    Soccer Fitness Program
    View a Sample Workout of one of our Programs

    Tuesday, September 9, 2014

    Sports-Specific Strength and Conditioning Programs.


    However you are getting the training, make sure you train the right way for your sport
    -Nate



    Sports Specific Workouts
    The Sports Specific Programs are designed to give people an exercise program tailored to the demands of their chosen sporting activities. All sports, from Golf to Football, have specific movements and physical demands that can be improved with proper training. The knowledge and experience that goes into each of these sports specific programs is what makes them so effective.

    The most important attribute of any quality training program is injury prevention. Knowing how to start a program is the first step. These Sports Specific Programs provide injury prevention by first establishing a strength and conditioning base. The sets, repetitions, exercise prescription, and actual weight of the programs are based off an initial fitness level and specific strength to bodyweight ratio's. With simple feedback, the progression of the program will follow the body’s unique adaptation process to exercise.

    Whether the goal is performance enhancement or simply the enjoyment of participation in a favorite activity, these Sports Specific Programs can and will provide great results!

    Click on the link to your sport and specify your more detailed goals on the appropriate form during signup.  

    Step 1: Choose Your Fitness Goal

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    The Softball Programs have everything needed to maximize the physical tools used for playing softball...
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    The advantages of a quality strength training program for a swimmer has been well documented as more ...
    Wrestling
    The Wrestling Programs are designed for a combination of strength, power and muscular endurance. Wre...
    Boxing
    The Boxing Programs will enhance general strength and increase muscular endurance. There are also bo...
    Cycling
    The focus of the Cycling Programs is to develop muscular endurance and strength. The program will be...
    Track and Field
    The Track and Field Programs will work the body to increase strength and power. These key elements a...
    Baseball
    The Baseball Programs have everything needed to maximize the physical tools needed for playing baseba...
    Ice Hockey
    The Competitive Ice Hockey programs were developed to help with the specific strength and muscular en...
    Motocross
    Motocross racers need a program that will help guard them against injuries and give them enough stren...
    Soccer
    The sport of Soccer requires the combination of muscular endurance, strength and the ability to gener...
    Diving
    The Diving Program is a great strength and power maintenance program. In this program there are shou...
    Triathlon
    The 12-Week Triathlon Programs focus on developing muscular endurance and strength. The program begi...
    Walking Strength
    The focus of the 12-Week Walking Strength Programs is to develop balanced muscular endurance and stre...
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    The Winter Sports Program was developed to enhance the physical qualities required in skiing, snowboa...
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    The Martial Arts Program was built specifically for developing full body power for use in the Martial...
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    The Surfing Power Program helps to get the most out of the sport. There are many different exercises...
    Volleyball
    The Volleyball Program was built specifically for developing full body power for use in the sport of ...

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    Saturday, August 2, 2014

    Iron Supplementation In Athletes - Current Recommendations



    From our friends at the I.S.S.A
    Like to sample Iron and other supplements to see if they are right for you?
    Click here for more supplement information
    -Nate
     
    By I.S.S.A.
    There is still debate in the literature on whether or not endurance athletes tend to have low iron stores. In this article, we propose that endurance athletes really are at risk of becoming iron deficient due to an imbalance between absorption of dietary iron and exercise- induced iron loss. The purpose of this article is to present a critical review of the literature on iron supplementation in sport. The effect of iron deficiency on performance, its diagnosis and suggestions for treatment are also discussed.
    Studies of the nutritional status of athletes in various disciplines have shown that male, but not female, athletes clearly achieve the recommended dietary intake of iron (10 to 15 mg/day). This reflects the situation in the general population, with menstruating women beings the main risk group for mild iron deficiency, even in developed countries. Whereas the benefit of iron supplementation in athletes with iron deficiency anaemia is well established, this is apparently not true for non- anaemic athletes who have exhausted iron stores alone (prelatent iron deficiency); most of the studies in the literature show no significant changes due to supplementation in the physical capacity of athletes with prelatent iron deficiency. However, the treatment protocols used in some of these studies do not meet the general recommendations for the optimal clinical management of iron deficiency, that is, with respect to adequate daily dosage, mode of administration and treatment period. For future studies, we recommend a prolonged treatment period (greater than or equal to 3 months) with standardised conditions of administration (use of a pharmaceutical iron preparation with known high bioavailability and a dosage of ferrous (Fe++) iron 100 mg/day, taken on an empty stomach).
    We believe that there are sufficient arguments to support controlled iron supplementation in all athletes with low serum ferritin levels. Firstly, the development of iron deficiency is prevented. Secondly, the nonspecific upregulation of intestinal metal ion absorption is reverted to normal, thus limiting the hyperabsorption of potentially toxic lead and cadmium even in individuals with mild iron deficiency.

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    Tuesday, July 15, 2014

    Are you the next World Cup Star?

    Do you have what it takes to be an elite Soccer player? Get to work!
    Our Soccer conditioning programs are live and ready to be customized to you. 
    Soccer is one of those sports where there litterally is no offseason, so smart training has to take place year round.
    Train the right way off the field so that you can have a bigger impact on it. The future is bright and the possibilities are practically endless for the best conditioned athletes. Lets Go!
    -Nate

    Soccer

    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 competiting 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 3 (Saturday) 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
    1
     
    Warmup and Stretch
    8 minutes 
    2
       Video
    Hang Snatch High Pull
    5 reps @ 150 lbs,4 reps @ 180 lbs,
    3 reps @ 210 lbs,4 reps @ 240 lbs,
    3 reps @ 225 lbs  
    3
       Video
    Bench Press
    15 reps @ 230 lbs,15 reps @ 230 lbs 
    4
       Video
    Dumbbell Incline Bench Press (45 Degree)
    15 reps @ 70 lbs,12 reps @ 70 lbs 
    5
       Video
    Dumbbell Seated External Rotation
    10 reps @ 24 lbs,10 reps @ 24 lbs 
    6
       Video
    Static Squat Jumps
    12 reps,8 reps,
    8 reps  
    7
       Video
    Lat Pulldown Wide Grip Front
    10 reps @ 175 lbs,10 reps @ 175 lb
    Get Your Program Now! Click Here and Sign Up For US Sports Online Strength and Conditioning With 7 Day Free Trial

    Thursday, June 5, 2014

    Goooooaaaaaallll!


    Sorry, couldn't help it with the World Cup only a few weeks away.
     Now you can train like the pro and elite level Soccer (Futbol) players and dominate on the field.

    Soccer
                                                                                 
    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 competiting 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
    1
     
    Warmup and Stretch
    8 minutes 
    2
       Video
    Back Extension
    12 reps,12 reps 
    3
       Video
    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 
    4
       Video
    Lat Pulldown Close Grip Front
    10 reps @ 160 lbs,10 reps @ 160 lbs 
    5
       Video
    Barbell Shrug
    12 reps @ 250 lbs,8 reps @ 290 lbs,
    8 reps @ 270 lbs  
    6
       Video
    Dumbbell Lateral Raise
    15 reps @ 32 lbs,10 reps @ 29 lbs 
    7
       Video
    Dumbbell Rear Lateral Raise
    15 reps @ 25 lbs,10 reps @ 23 lbs 
    8
       Video
    Alternate Leg Bounding (Speed Skaters)
    8 seconds,6 seconds,
    6 seconds  
    9
       Video
    Static Squat Jumps
    6 reps,4 reps 
    10
       Video
    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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