US Sports Online Strength and Conditioning 2 Day Sports Specific Training Programs

I was first introduced to Sports Specific Training by one of my former High School Football Coaches Kevin Rogers  who I continue to credit and thank to this day, for teaching me strength and power basics that I am able to share with you today.

Check out some of our 2 day training programs and when you are ready to train the right way for your sport, activity, or life click here and fill out the fitness profile form and I will contact you in 24 hours or less with your program recommendations. Keep in mind that these are only a few of the programs that I can custom design and deliver to you anywhere in the world. Online saving money and time over traditional in person training. 

And make no mistake if you can afford and schedule a qualified in person coach, Do It! There is no substitute. However, if a good strength coach or personal trainer is not feasible or affordable, I am here for you and have been since 1999. So let's get to to work!

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!

Select a Program

Golf The Golf Programs are designed for those wanting to achieve fitness, and, to improve their perform...	Motocross (Sample Below) Motocross racers need a program that will help guard them against injuries and give them enough stren...
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... Week 1 - Day 2 (Thursday) of Sample Motorcross Program Week Difficulty: Medium   View Printer Friendly Version Click on an Exercise Name to view a description of that exercise Select Exercise Name Set and Rep Combinations 1 Warmup and Stretch 8 minutes  2    Video Bench Press 15 reps @ 110 lbs, 15 reps @ 110 lbs  3    Video Dumbbell Step Up 15 reps @ 25 lbs, 10 reps @ 20 lbs  4    Video Machine Leg Curl 15 reps @ 70 lbs, 10 reps @ 60 lbs  5    Video Back Extension 11 reps, 11 reps  6    Video Cable Close Grip Row (Low Pulley) 15 reps @ 75 lbs, 15 reps @ 70 lbs  7    Video Lat Pulldown Close Grip Front 15 reps @ 65 lbs, 10 reps @ 60 lbs  8    Video Dumbbell Lateral Raise 15 reps @ 15 lbs, 10 reps @ 14 lbs  9    Video Dumbbell Rear Lateral Raise 15 reps @ 12 lbs, 10 reps @ 11 lbs  10    Video Dumbbell Concentration Curl 15 reps @ 20 lbs, 10 reps @ 15 lbs  11    Video Dumbbell Hammer Curl 15 reps @ 25 lbs, 10 reps @ 25 lbs  12    Video Cable Triceps Pushdown 15 reps @ 65 lbs, 10 reps @ 60 lbs  13    Video Reverse Crunches 23 reps, 23 reps  14    Video Alternate Heel Touchers 52 reps, 52 reps  Complete Exercise Videos and Descriptions Are Available To Fully Registered Clients. Click Here and Fill out the Fitness Profile Form And Your Coach Will Contact You In 24 Hours Or Less With Your Program Recommendations.

Diving Take Gymnastics and Just Add Water!

In studying divers I noticed how close the skill training is to gymnastics as power, balance, vision, depth perception, and the proprioception (your ability to execute a movement based essentially on what you practice in regards to that movement) necessary to execute a high difficulty dive. So if you or someone you care about is either a beginner or budding Olympian, and if a good strength coach or personal trainer is not feasible or affordable, train with me online saving money, time, and possibly putting yourself in position to win a trophy, or medal. So let's get ready for the pool. -Nate Diving The Diving Program is a great strength and power maintenance 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. Click here, fill out the fitness profile form to get started. Just click on the name of the program you'd like to use at training.strengthengine.com. Remember: You can switch programs at anytime! You can preview what a week might look like for any program by clicking 'view sample week' 2 Day Diver Power Program Click here fill out the fitness profile form to see a sample of this program US Sports Strength and Conditioning Powered By: Discover Why SOUL Will Be the Perferred SuperFood Of Pro Athletes and Celebrities Worldwide! Get Paid To Play Live Online Sports Games Free! The Fat Burning Workout! Burn The Fat and Build Muscle. The Workout Program Everyone Is Talking About. Athletes! Improve Your Strength, Speed, Agility, and Reaction With The #1 Online Strength Coach 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.

Today's feature program Olympic Diving Conditioning.

Diving

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 Program Week Difficulty: Medium   View Printer Friendly Version Click on an Exercise Name to view a description of that exercise Select Exercise Name Set and Rep Combinations 1   Warmup and Stretch 8 minutes  2    Video Hang Clean 5 reps @ 85 lbs, 4 reps @ 100 lbs, 3 reps @ 120 lbs, 5 reps @ 125 lbs, 3 reps @ 110 lbs    3    Video Squat 10 reps @ 305 lbs, 5 reps @ 370 lbs, 8 reps @ 430 lbs, 10 reps @ 400 lbs  4    Video Dumbbell Triple - Extension Step Up 15 reps @ 40 lbs, 10 reps @ 35 lbs  5    Video Machine Leg Curl 10 reps @ 160 lbs, 10 reps @ 160 lbs  6    Video Theraband Internal\External Warmup Rotation (AD) 12 reps, 8 reps  7    Video Push Up Plus 10 reps, 10 reps  8    Video Dumbbell Incline Bench Press (45 Degree) 20 reps @ 60 lbs, 15 reps @ 65 lbs, 8 reps @ 60 lbs    9    Video 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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