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Showing posts with label soccer conditioning. Show all posts
Showing posts with label soccer conditioning. Show all posts

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, 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

Wednesday, June 11, 2014

Goooooooooaaaaaallll! 2

icon
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:

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 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
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.


10 Rules of Fat Loss

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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10 Rules of Fat Loss