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Showing posts with label diving. Show all posts
Showing posts with label diving. Show all posts

Thursday, September 14, 2017

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.
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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 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
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.

Friday, October 14, 2016

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


Image result for Olympic Diving Animated

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

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    Thursday, April 10, 2014

    Today's feature program Olympic Diving Conditioning.


    Diving
    Male and female Divers

    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 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 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