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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
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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 
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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:

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 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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West Chester Controls Lady Bulldogs from Start to Finish in 6-0 and 9-0 Softball Wins (FULL STORY AND STATS)

West Chester Controls Lady Bulldogs from Start to Finish in 6-0 and 9-0 Softball Wins


WEST CHESTER, Pa. – Bowie State Lady Bulldogs softball dropped its sixth game in a row, falling 6-0 and 9-0 to the Golden Rams of West Chester on Wednesday afternoon. The losses set the Bowie State season mark at 7-27 while West Chester improves its season record to 24-11.

Junior Cassandra Clayborne (Damascus, Md.) continues her steady play, getting Bowie State’s only two hits of the afternoon, both in game one.

West Chester’s Kim Murl (Hamilton, N.J.) laced a two out, two-run homerun to left in the bottom of the 3rd inning to give the Golden Rams a 2-0 in game one. After a walk by Kelly Anderson (Middletown, Del.) and Lauara Altenburger (Featerville, Pa.) single, Jillian Murray stroked a homerun to center that gave the home team a 5-0 advantage.

The Golden Rams increased their game one lead to 6-0 in the bottom of the 5th inning on an Altenburger sacrifice fly, scoring Ali Vavala (Doylestown, Pa.). 

Bowie State managed just two hits in the opening game with those coming off the bat of Clayborne, one of which was a double. Senior Mariela Hernandez (Del Rio, Texas) took the game one loss, allowing 10 hits, struck out five and walked two.

Murray, Altenburger and Megan Kelly (Hatboro, Pa.) paced the Golden Rams with two hits each. Kim Murl (Hamilton, N.J.) went the distance for the Rams, striking out six along the way.

The Golden Rams scored three runs in the bottom of the 3rd of game two and pushed five more runs across the plate in the bottom of the 4th inning, ending the afternoon in the circle for Bowie State freshman pitcher Stefanie Ray (Damascus, Md.). West Chester scored their final run following a wild pitch by Hernandez.

The only base runners for the Lady Bulldogs in game two were Clayborne and senior Kiara Washington (Bowie, Md.) as the reached via the walk.

The Golden Rams top hitters in game two were Kelly, Anderson, Murl and Taylor Ciatto (Douglassville, Pa.) with a pair of hits apiece. Sam Brinskelle (Morganville, N.J.) pitched four scoreless innings for West Chester and picked up her first victory of the year.

The Lady Bulldogs close out their 2014 season at home on Saturday (4/11) hosting CIAA foe Shaw University for Senior Day. First pitch of the doubleheader at Lady Bulldogs’ field is scheduled for 12 pm.

Bowie State vs West Chester (Apr 9, 2014)    GAME 1

Box Score

BOWIE STATE SOFTBALL 2014
Bowie State at #23 West Chester (Game 1)
Apr 9, 2014 at West Chester, PA (South Campus Field)

Bowie State 0 (7-26)

Player   ab       r       h     rbi      bb      so      po       a     lob
CLAYBORNE,Cassandra cf  3       0       2       0       0       0       4       0       0
BETHKE,Hailey 2b        3       0       0       0       0       1       2       0       1
RAY,Stefanie ss         3       0       0       0       0       0       0       3       0
LEWIS,Adria c   3       0       0       0       0       0       5       0       1
HERNANDEZ,Mariela p     3       0       0       0       0       1       0       0       0
ATKINS,Erica 3b         2       0       0       0       0       1       0       1       0
LIZARDO,Victoria rf     2       0       0       0       0       1       1       0       0
FLINT,Hayley 1b         2       0       0       0       0       1       4       0       0
WASHINGTON,Kiara lf     2       0       0       0       0       1       2       0       0
Totals  23      0       2       0       0       6       18      4       2
 
West Chester 6 (23-11)

Player   ab       r       h     rbi      bb      so      po       a     lob
Norris ss       3       0       1       0       0       0       0       3       0
   McSpadden ss         1       0       0       0       0       1       0       0       0
Kelly cf        3       1       2       0       0       1       0       0       0
   Walasavage cf        1       0       1       0       0       0       0       0       0
Schuck 2b       3       0       0       0       0       1       1       2       1
   Rios 2b      0       0       0       0       1       0       0       0       0
Murl p  4       1       1       1       0       0       0       3       3
Anderson rf     1       1       0       0       1       0       0       0       0
   Vavala ph/rf         1       1       1       0       0       0       1       0       0
Altenburger 3b  2       1       2       1       0       0       0       3       0
   Bollinger 3b         0       0       0       0       0       0       0       1       0
Murray 1b       3       1       2       3       0       0       13      0       0
   Gray pr      0       0       0       0       0       0       0       0       0
Whitman dh      2       0       0       0       0       2       0       0       0
   Derstine ph/dh       1       0       0       0       0       0       0       0       1
Conaway lf      3       0       0       0       0       0       1       0       2
Ciatto c        0       0       0       0       0       0       5       1       0
Totals  28      6       10      5       2       5       21      13      7
Score by Innings                  R  H  E
-----------------------------------------
Bowie State......... 000 000 0 -  0  2  2
West Chester........ 005 010 X -  6 10  0
-----------------------------------------
E - ATKINS,E. 2. LOB - BOWIE STATE 2; Golden Rams 7. 2B - CLAYBORNE,C.; Norris. HR - Murl(3); Murray(3). SF - Altenburger. SB - Kelly 2; Walasavage; Gray.
Bowie State     ip      h       r       er      bb      so      wp      bk      hbp     ibb     ab      bf      fo      go
HERNANDEZ,Mariela L,4-13         6.0    10      6       5       2       5       0       0       0       0       28      31      9       4
 
West Chester    ip      h       r       er      bb      so      wp      bk      hbp     ibb     ab      bf      fo      go
Murl W,7-3       7.0    2       0       0       0       6       0       0       0       0       23      23      3       12
Win - Murl (7-3). Loss - HERNANDEZ,M. (4-13). Save - None.
Umpires -
Start: 2:30 pm Time: 1:23 Attendance: 40
Weather: SUNNY, 61 DEGREES



Play-by-Play

BOWIE STATE SOFTBALL 2014
Bowie State at #23 West Chester (Game 1)
Apr 9, 2014 at West Chester, PA (South Campus Field)

Bowie State starters: 35/cf CLAYBORNE,C.; 7/2b BETHKE,H.; 6/ss RAY,S.; 1/c LEWIS,A.; 44/p HERNANDEZ,M.; 73/3b ATKINS,E.; 17/rf LIZARDO,V.; 5/1b FLINT,H.; 13/lf WASHINGTON,K;

West Chester starters: 1/ss Norris; 4/cf Kelly; 17/2b Schuck; 13/p Murl; 5/rf Anderson; 10/3b Altenburger; 21/1b Murray; 2/dh Whitman; 7/lf Conaway; 9/c Ciatto;

Bowie State 1st - CLAYBORNE,C. doubled to right center. BETHKE,H. struck out looking. RAY,S. flied out to lf. LEWIS,A. grounded out to ss. 0 runs, 1 hit, 0 errors, 1 LOB.

West Chester 1st - Norris flied out to lf. Kelly singled to right field. Kelly stole second. Schuck struck out swinging. Murl popped up to 2b. 0 runs, 1 hit, 0 errors, 1 LOB.

Bowie State 2nd - HERNANDEZ,M. grounded out to 3b. ATKINS,E. grounded out to 2b. LIZARDO,V. struck out swinging, out at first c to 1b. 0 runs, 0 hits, 0 errors, 0 LOB.

West Chester 2nd - Anderson flied out to cf. Altenburger singled down the rf line. Murray singled to center field, advanced to second; Altenburger advanced to third. Whitman struck out looking. Conaway fouled out to lf. 0 runs, 2 hits, 0 errors, 2 LOB.

Bowie State 3rd - FLINT,H. grounded out to 3b. WASHINGTON,K struck out looking. CLAYBORNE,C. singled to shortstop. BETHKE,H. out at first 3b to 2b. 0 runs, 1 hit, 0 errors, 1 LOB.

West Chester 3rd - Norris grounded out to ss. Kelly singled to pitcher. Kelly stole second. Schuck flied out to rf; Kelly advanced to third. Murl homered to left field, RBI; Kelly scored. Anderson walked. Altenburger singled to third base; Anderson advanced to second. Murray homered to center field, 3 RBI; Altenburger scored; Anderson scored. Whitman struck out swinging. 5 runs, 4 hits, 0 errors, 0 LOB.

Bowie State 4th - RAY,S. grounded out to 2b. LEWIS,A. grounded out to p. HERNANDEZ,M. struck out looking. 0 runs, 0 hits, 0 errors, 0 LOB.

West Chester 4th - Conaway flied out to cf to right center. Norris doubled to left center. Kelly struck out swinging. Schuck popped up to 2b. 0 runs, 1 hit, 0 errors, 1 LOB.

Bowie State 5th - ATKINS,E. struck out swinging. LIZARDO,V. grounded out to p. FLINT,H. struck out swinging. 0 runs, 0 hits, 0 errors, 0 LOB.

West Chester 5th - Murl grounded out to ss. Vavala pinch hit for Anderson. Vavala singled, advanced to second on a throwing error by 3b, advanced to third. Altenburger flied out to cf, SAC, RBI; Vavala scored, unearned. Murray reached on an error by 3b. Gray pinch ran for Murray. Derstine pinch hit for Whitman. Gray stole second. Derstine grounded out to 3b. 1 run, 1 hit, 2 errors, 1 LOB.

Bowie State 6th - Walasavage to cf for Kelly. Rios to 2b for Schuck. Vavala to rf. Bollinger to 3b for Altenburger. Murray to 1b for Gray. Derstine to dh. WASHINGTON,K grounded out to ss. CLAYBORNE,C. flied out to rf. BETHKE,H. grounded out to p. 0 runs, 0 hits, 0 errors, 0 LOB.

West Chester 6th - Conaway flied out to cf. McSpadden to ss for Norris. McSpadden struck out looking. Walasavage singled to left center. Walasavage stole second. Rios walked. Murl grounded out to ss. 0 runs, 1 hit, 0 errors, 2 LOB.

Bowie State 7th - Norris to ss for McSpadden. RAY,S. grounded out to 3b. LEWIS,A. grounded out to ss. HERNANDEZ,M. fouled out to 1b. 0 runs, 0 hits, 0 errors, 0 LOB.



Bowie State vs West Chester (Apr 9, 2014)     GAME 2

Box Score

BOWIE STATE SOFTBALL 2014
Bowie State at West Chester (Game 2)
Apr 9, 2014 at West Chester, PA (South Campus Field)

Bowie State 0 (7-27)

Player   ab       r       h     rbi      bb      so      po       a     lob
CLAYBORNE,Cassandra cf  1       0       0       0       2       0       1       0       1
BETHKE,Hailey ss/rf     2       0       0       0       0       1       1       5       0
RAY,Stefanie p/ss       2       0       0       0       0       0       0       0       2
LEWIS,Adria c   2       0       0       0       0       0       2       0       1
HERNANDEZ,Mariela rf/p  2       0       0       0       0       0       0       0       0
ATKINS,Erica 3b         2       0       0       0       0       0       0       2       0
LUNA,Miranda 2b         2       0       0       0       0       0       0       0       0
FLINT,Hayley 1b         2       0       0       0       0       0       7       0       0
WASHINGTON,Kiara lf     0       0       0       0       2       0       1       0       0
Totals  15      0       0       0       4       1       12      7       4
 
West Chester 9 (24-11)

Player   ab       r       h     rbi      bb      so      po       a     lob
Norris ss       3       0       0       1       0       0       1       1       0
   Derstine ss  0       0       0       0       0       0       0       0       0
Kelly cf        3       2       2       1       0       0       1       0       0
Schuck 2b       1       1       0       0       2       0       1       4       0
   Mohan pr     0       1       0       0       0       0       0       0       0
Murl dh         3       2       2       3       0       0       0       0       0
Anderson rf/1b  3       1       2       1       0       0       4       1       2
Murray 1b       2       0       0       0       0       0       7       0       0
   Gray ph/rf   1       0       0       0       0       1       0       0       0
Altenburger 3b  2       0       0       0       0       0       0       2       1
   Bollinger ph/3b      0       0       0       0       1       0       0       1       0
Ciatto c        3       1       2       0       0       0       1       2       1
Conaway lf      2       1       1       0       0       0       0       0       1
   Vavala lf    0       0       0       0       0       0       0       0       0
Brinskelle p    0       0       0       0       0       0       0       0       0
   McSpadden p  0       0       0       0       0       0       0       0       0
Totals  23      9       9       6       3       1       15      11      5
Score by Innings               R  H  E
--------------------------------------
Bowie State......... 000 00 -  0  0  2
West Chester........ 003 6X -  9  9  0
--------------------------------------
E - BETHKE,H. 2. LOB - BOWIE STATE 4; Golden Rams 5. 2B - Anderson; Conaway. HR - Murl(4). SB - Kelly; Mohan; Murl; Anderson.
Bowie State     ip      h       r       er      bb      so      wp      bk      hbp     ibb     ab      bf      fo      go
RAY,Stefanie L,1-8       3.1    8       8       5       2       0       1       0       0       0       20      22      2       8
HERNANDEZ,Mariela        0.2    1       1       0       1       1       1       0       0       0       3       4       1       0
 
West Chester    ip      h       r       er      bb      so      wp      bk      hbp     ibb     ab      bf      fo      go
Brinskelle W,1-0         4.0    0       0       0       3       1       0       0       0       0       12      15      3       8
McSpadden        1.0    0       0       0       1       0       0       0       0       0       3       4       0       3
Win - Brinskelle (1-0). Loss - RAY,S. (1-8). Save - None. WP - RAY,S.; HERNANDEZ,M..
Umpires - HP: Bernadette Murphy 2B: Danny Wolff
Start: 4:15 pm Time: 1:20 Attendance: 40
Weather: SUNNY AND BREEZY 60'S



Play-by-Play

BOWIE STATE SOFTBALL 2014
Bowie State at West Chester (Game 2)
Apr 9, 2014 at West Chester, PA (South Campus Field)

Bowie State starters: 35/cf CLAYBORNE,C.; 7/ss BETHKE,H.; 6/p RAY,S.; 1/c LEWIS,A.; 44/rf HERNANDEZ,M.; 73/3b ATKINS,E.; 10/2b LUNA,M.; 5/1b FLINT,H.; 13/lf WASHINGTON,K;

West Chester starters: 1/ss Norris; 4/cf Kelly; 17/2b Schuck; 13/dh Murl; 5/rf Anderson; 21/1b Murray; 10/3b Altenburger; 9/c Ciatto; 7/lf Conaway; 26/p Brinskelle;

Bowie State 1st - CLAYBORNE,C. walked. BETHKE,H. reached on a fielder's choice; CLAYBORNE,C. out at second 3b to ss. RAY,S. flied out to rf to right center. LEWIS,A. grounded out to 2b. 0 runs, 0 hits, 0 errors, 1 LOB.

West Chester 1st - Norris grounded out to 3b. Kelly singled to first base. Kelly stole second. Kelly advanced to third on a wild pitch. Schuck walked. Murl grounded out to c unassisted; Schuck advanced to second. Anderson grounded out to ss. 0 runs, 1 hit, 0 errors, 2 LOB.

Bowie State 2nd - HERNANDEZ,M. grounded out to ss. ATKINS,E. grounded out to 2b. LUNA,M. grounded out to 3b. 0 runs, 0 hits, 0 errors, 0 LOB.

West Chester 2nd - Murray grounded out to ss. Altenburger flied out to cf. Ciatto singled to left center. Conaway flied out to lf to left center. 0 runs, 1 hit, 0 errors, 1 LOB.

Bowie State 3rd - FLINT,H. grounded out to c. WASHINGTON,K walked. CLAYBORNE,C. walked; WASHINGTON,K advanced to second. BETHKE,H. struck out swinging. RAY,S. out at first rf to 1b. 0 runs, 0 hits, 0 errors, 2 LOB.

West Chester 3rd - Norris grounded out to ss. Kelly singled to third base. Kelly advanced to second. Schuck walked. Murl singled, RBI; Schuck advanced to second; Kelly scored. Mohan pinch ran for Schuck. Murl stole second; Mohan stole third. Anderson singled to left field, advanced to second, RBI; Murl scored; Mohan scored. Murray grounded out to ss; Anderson advanced to third. Altenburger grounded out to 3b. 3 runs, 3 hits, 0 errors, 1 LOB.

Bowie State 4th - Schuck to 2b for Mohan. LEWIS,A. flied out to cf. HERNANDEZ,M. grounded out to 2b. ATKINS,E. lined out to 2b. 0 runs, 0 hits, 0 errors, 0 LOB.

West Chester 4th - Ciatto singled through the right side. Conaway doubled to left center; Ciatto advanced to third. Norris grounded out to ss, RBI; Conaway advanced to third; Ciatto scored. Kelly reached on an error by ss, RBI, advanced to second; Conaway scored. Schuck reached on a throwing error by ss; Kelly scored, unearned. Murl homered, 2 RBI, unearned; Schuck scored, unearned. BETHKE,H. to rf. RAY,S. to ss. HERNANDEZ,M. to p. Anderson doubled to center field. Gray pinch hit for Murray. Anderson stole third. Gray struck out swinging. Bollinger pinch hit for Altenburger. Bollinger walked; Anderson scored on a wild pitch, unearned. Ciatto fouled out to rf. 6 runs, 4 hits, 2 errors, 1 LOB.

Bowie State 5th - Derstine to ss for Norris. Anderson to 1b. Gray to rf. Vavala to lf for Conaway. McSpadden to p for Brinskelle. Bollinger to 3b. LUNA,M. grounded out to 3b. FLINT,H. grounded out to c. WASHINGTON,K walked. CLAYBORNE,C. grounded out to 2b. 0 runs, 0 hits, 0 errors, 1 LOB.