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.

Today's SWOD Has Got That Swing!

Good Morning Athletes and Warriors!
Getting things started bright and early today because we care, and I have an early appointment today so why not reach out to my Athlete and Warrior Nation a little earlier than usual! :)

Okay let's get to the SWOD as many of you are hitting the links, its important to get yourself into your best condition year round so that not only can you smack that little white sphere 300 + yards or more, but more importantly play without injury or ailment. That requires a specific program designed to address performance, action, recovery, rest, nutrition and more.

You will get all of these pieces together as one of our online clients. Click here, fill out the fitness profile form to get your custom workout today.

Okay let's get to your  SERIOUS WORKOUT OF THE DAY Golf Strength and Conditioning workout. Remember to talk to your doctor before engaging in any fitness program. Now enjoy the rest of your hump day!
Today's workout will be from the US Sports Online Strength and Conditioning Sports Specific Golf Program. This sample is Day 1 of Week 2 of the 3 Day Health Club Program.

-Coach Nate.

Golf

The Golf Programs are designed for those wanting to achieve fitness, and, to improve their performance on the golf course! Millions of people enjoy playing golf and what better way is there to get in shape than to perform an exercise program that takes into account the specific movements and physical demands of the great game of golf.

The first available golf workout is our "Dumbbell Golf Program". This program can also be done just about anywhere! It is an excellent program for those who want more physical development and wish to train at home. Training with dumbbells requires more balance and control to perform the required exercises. It also enhances functional strength development for injury prevention.

The second available golf workout is our “Health Club Golf Program”. This program requires the use of a fully equipped gym but will help achieve fitness goals quicker and in many instances will give the best performance increases!

The final golf program is our "No Equipment Golf Program". This program will be for those who can't make it to the gym, or simply want to work out at home with no equipment required.

All of our Golf Programs will add more distance and more consistency to any golf game!

Week 2 - Day 1 (Monday) of Your Program	Week Difficulty: Hard
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 Straight Arm Back Extension and Squeeze	18 reps, 18 reps
	3	Video Lying Cross Body Floor Extension	13 reps, 13 reps
	4	Theraband Rotators (all positions)	15 reps, 12 reps
	5	Video Leg Press (45 Degree)	15 reps @ 310 lbs, 15 reps @ 310 lbs, 12 reps @ 280 lbs
	6	Video Dumbbell Squat Lunge	15 reps @ 30 lbs, 15 reps @ 30 lbs
	7	Video Machine Leg Extensions	15 reps @ 80 lbs, 15 reps @ 80 lbs
	8	Video Machine Leg Curl	15 reps @ 70 lbs, 15 reps @ 70 lbs
	9	Video Dumbbell Military Press	15 reps @ 30 lbs, 15 reps @ 30 lbs, 12 reps @ 25 lbs
	10	Video Dumbbell Lateral Raise	15 reps @ 15 lbs, 15 reps @ 15 lbs
	11	Video Dumbbell Rear Lateral Raise	15 reps @ 12 lbs, 15 reps @ 12 lbs
	12	Video Cable Triceps Pushdown	15 reps @ 65 lbs, 15 reps @ 65 lbs
	13	Video Standing Toe Press	20 reps @ 95 lbs, 15 reps @ 105 lbs
	14	Video Barbell Standing Forearm Flexion	15 reps @ 30 lbs, 15 reps @ 30 lbs
	15	Video Dumbbell Seated Forearm Extension	15 reps @ 5 lbs, 15 reps @ 5 lbs
	16	Video Bent Leg Knee Ups from Bench	26 reps, 26 reps
	17	Video Cross Crunches	29 reps, 29 reps, 23 reps
	18	Video Plate Twists	15 reps @ 15 lbs, 15 reps @ 15 lbs
	19	Video Med Ball Side Throw (standing)	6 reps, 6 reps, 4 reps

Get your own custom Strength and Conditioning Program for any sport activity or fitness goal. Click here and fill out the fitness profile form to get started today!

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 (Promote your business with US Sports Strength and Conditioning) Golf The Golf Programs are designed for those wanting to achieve fitness, and, to improve their perform... Football This is it! Here are the 12-Week Off-Season Football Strength and Power Programs! The off-season... Tennis The Tennis Programs are designed for the person who loves tennis! Whether the goal is simply to g... Basketball In today's competitive arena, Basketball is a POWER GAME! The athletes are bigger, more powerful ... Softball The Softball Programs have everything needed to maximize the physical tools used for playing softball... Swimming 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... Winter Sports Program The Winter Sports Program was developed to enhance the physical qualities required in skiing, snowboa... Rugby The off-season is the best time of the year for making great improvements in your Rugby game. The... Martial Arts The Martial Arts Program was built specifically for developing full body power for use in the Martial... Surfing 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 ...

Sports Specific Strength and Conditioning Programs

Hi Athletes! Nate Lewis Here.
First a little 'tough love' the following information is for Serious Athletes Only. If you are not serious about getting into your best shape for your sport, there is really no need to look any further. Let me let one of the world's best known leaders explain:
"A dream doesn't become reality through magic; it takes sweat, determination and hard work."

Colin Powell

If you are ready to sacrifice your comfort and replace it with the aforementioned sweat, determination, and hard work, then read on and let's get started today!

  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 Golf The Golf Programs are designed for those wanting to achieve fitness, and, to improve their perform... Football This is it! Here are the 12-Week Off-Season Football Strength and Power Programs! The off-season... Tennis The Tennis Programs are designed for the person who loves tennis! Whether the goal is simply to g... Basketball In today's competitive arena, Basketball is a POWER GAME! The athletes are bigger, more powerful ... Softball The Softball Programs have everything needed to maximize the physical tools used for playing softball... Swimming 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... Winter Sports Program The Winter Sports Program was developed to enhance the physical qualities required in skiing, snowboa... Rugby The off-season is the best time of the year for making great improvements in your Rugby game. The... Martial Arts The Martial Arts Program was built specifically for developing full body power for use in the Martial... Surfing 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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