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Tuesday, March 30, 2010

Down to business. Off-season training rolling along?


This is the time of year that concerns me. It is only March turning into April and I see way to many football players, mostly high school and younger waisting their time doing essentially bodybuilding workouts. Please if you can get some help from a pro; you will not only give yourself a chance to play varsity, but more importantly get your body ready for the pounding. Mom and Dad don't really want to put healthcare reform to the test!


(Pictured) Nate (On the Bench) with training 'pahtnuh' the mysterious 'Biggie Shorty White'

Here is a suggested workout split for football, assuming training camp starts in early August:
Monday-Chest and Back

Wednesday-Shoulders, Biceps, and Triceps,
Friday-Legs. (The how and what can be acquired at US Sports Online Strength and Conditioning).

Tuesday And Thursday would be set aside for speed, agility, and quickness (SAQ) training. I know there is a movement afoot to try to do it all in each workout. Let me preface this next statement by stating that I am a certified strength and conditioning coach with 35 years experience. The combined strength and SAQ with cardio thrown in workouts are OK, but [which means 'zero' eliminating the previous statement] with the athletes that I have helped improve; who have focused during the off season on weight lifting on weightlifting days. SAQ on SAQ days have not only improved in all physical areas, but have in comparison avoided and recovered from injury faster than those doing the combo workouts now made popular by the crossfit phenomenon.

Not bashing the crossfit idea mind you just an informal observation.

So get to cracking now before the pads crack in August. Now I am aware of this little economic situation that many of you and your parents may be experiencing. Maybe a professional strength coach is not in the budget. So you may ask: Nate what can I do? Well there are many good resources on this 'internet thing' that are available to you. Ranging from free to a small fee.


So now you may ask: Well Mr. '35 years of strength coaching experience' what do you recommend? Funny you should ask! To help athletes like yourself or your sons or daughters, I started the US Sports Online Strength and Conditioning System. Click 'dat' link right 'der' and I can design and deliver your program online and you can take this guide to sports greatness....Ok at least getting into better shape for your sport, into your gym as early as tomorrow! Oh yes Mom, Dad, it is only $15 per month.

Monday, March 22, 2010

Tiga', Tiga' Tiga' Woods Ya'll!


Oh let the Shizzle Hit The Fizzle! [that one was for the kids]. Tiger woods will come back and be on the links which is the only place I want to see the world's greatest golfer.
I heard a radio host this mornings state that he has lost is iconic status. GOOD! Because if his name is not Jesus Cristo Rey then he can't be my role model. I can however appreciate his God given talent to put that little ball in that little hole better than anybody in the world.
So hate if you want to. I will appreciate as that is healthier for moi!

Saturday, March 6, 2010

Tim Tebow just gained a new fan


Me! That's right yours truly who normally only likes 'playus' wit 3.9 40's and 100 inch verticals, will now go officially in the Tank for the 'Teebster'.

Not because he arguably was one of the most successful QB's to play the college game, not because he floated like a butterfly and threw (with a long release mind you) a stinger like a mutated Killer Bee. He ran for 57 TD's and was one of the most prolific of rushers in SEC history with over 3000 yards.

But those are not the reasons I have decided to give my unbridled support to the "..Bow". Nah the main reason is you, and you, and especially YOU! The haters. Why is it that when most people in the public eye who profess their faith and act on it become the object of scorn, jealously, envy, and unprovoked hate? Makes me ponder first who have I been hating on and how can I get over it.

No worries friends, I don't hate any of you, I would just like to open the discussion. What would be so wrong with Tim Tebow fulfilling his dream of playing the NFL and using it as a platform to be an instrument of God's love for all people? Even you!

Now mind you at this point I wouldn't want Tim Tebow as QB of my Raiders, but then again exhuming Sammy Baugh would be better than what we got in Russell. No hate just fact. Anyway I personally am hoping that Tebow becomes a hall of famer and proves the critics wrong to the point where a non-believer may say: "There is a God afterall"

Thursday, February 18, 2010

Little Business Note: Your Ads Aren't Working


know your ads aren't working.

How do I know this?

Because I'm betting that you're probably getting a pathetically
low click-through rate and an almost non-existent conversion
rate out of those ads.

Let me explain.

The truth is, banner ads and link exchanges just don't work
anymore. People just ignore them completely.

Google and other major companies that get the bulk of their
profits from advertising have tried to counteract this
'banner blindness' by making ads different sizes
- which worked ... for awhile.

You can be the best graphic designer or copywriter in the
world - and it doesn't make one bit of difference. Your ads
still have a horrible conversion rate.

Want to know which kind of ads people don't ignore?
==> Header Ads.

The header is the area at the very top of a web page. It
usually includes the product name, maybe a photo of the
creator and a graphic of a software box or book cover.

It's also the very first thing people notice on a website,
and the very first graphic to load.

Now what if you could take this same header area from
someone else's site and put YOUR ads on it?

Can you see just how much more targeted that would be?
The site visitors can't help but notice it - which means
you get more click-thrus and more eager buyers coming
to YOUR site!

See what I mean at http://www.HeaderAds.com/13193

It's like getting someone else to do all the marketing
for you. All you do is sit back and watch as the customers
pour in!

And best of all - if you go to http://www.HeaderAds.com/13193
- you'll find out exactly how much this advertising costs:

Nothing!

But I should warn you. As soon as the big marketing
pros hear about this - their servers are going to fill up
fast. And once the space fills up, they might have to
start charging.

Get in now before it's too late - http://www.HeaderAds.com/13193

Wednesday, February 10, 2010

NCAA Basketball: Bowie State at Lincoln (Pa.) Postponed

(BOWIE, Md. -- February 10, 2010) Record-setting snowfalls continue to alter the 2009-2010 Bowie State University men’s and women’s basketball schedules. Thursday’s (February 11) basketball doubleheader versus Lincoln University of Pennsylvania have been postponed. No makeup date has been determined at this time.

Bowie State's next scheduled game is Friday (February 12) at Virginia Union University. The Lady Bulldogs and Lady Panthers will get the evening started at 5:30 p.m. and the men will tip-off at approximately 7:30 p.m. in VUU's Barco-Stevens Hall.

For more information log on to: www.bsubulldogs.com

Friday, January 29, 2010

Big Night in WCAC Basketball


Amongst the big games taking place in WCAC tonight. A cool double header with the Bishop O'Connell Knights looking to establish a rhythm as we get closer to the tournament, taking on the Good Counsel Falcons who have more than a puncher's chance of being the WCAC champion in late February.

Followed by #1 Dematha taking on those pesky Gonzaga Purple Eagles at AU which has become the unofficial home court for the Eagles.

It is going to be rocking in the Nation's Capitol tonight. If you can't make it, US Sports Radio will be bringing you live play-by-play of both games with a bonus HD Audio feed available so you will get bruised listening to the elbows and dunks at AU tonight. Coverage starts at 5:25pm EST at www.ussportsradio.com

Wednesday, January 27, 2010

American 'Footballers' February is the month where you get really serious!



Unless you are getting ready for the Super Bowl, you as a football player are or should be deep in your preparation for the 2010-2011 season. It is my deepest hope that you are using the month of February to push your training and your bodies (within reason and always keeping safety first in mind) to the absolute limits. This should be where your squats, deadlifts, Olympic movements, and other lifts are attempted at their max. This is where you sprint, box jump, hurdle, zig-zag, until at times meals are recycled the hard way! You paint that picture.

As the saying goes: "champions are built in the off-season." Mark Bendorf two time state champion at Robinson High School In Fairfax Virginia once told me that which I hold true as a strength coach today. "We have one many a game in the weight room" For those of you who are not in a structured strength program for any number of reasons. (Time, resources, economic, etc.) There are many ways of getting your program going so that you can best help yourself, your team, coaches, parents (by being in condition so that you have the opportunity to avoid injury), and the list can go even further.

The internet has not only provided a pathway to the best sports blog on the planet; but plenty of resources many free to help you get into a good strength and conditioning program. If you are a self starter with a little smidge of discipline you have a chance to physically get into game shape by start of training camp. You are certainly welcome to visit the US Sports Online Strength and Conditioning System for additional information.

I look forward to seeing you "Jacked Up" and holding a championship trophy in December.

Tuesday, January 26, 2010

An Ode to well trained sports franchise owners...

Let the record show that the two teams playing for the 'Big Game' as the National Football League does not let anyone who is not on their payroll to use the phrase 'Super Bowl' oops! Anyway the two teams playing for the championship are not only the top two seeds but seems as though they are two team with the least visible owners.

Funny don't know if there is any direct correlation as Jerry Jones' Cowboys got close enough with a guy in Mr. Jones who is no stranger to being in front of the camera or microphone.

If your team is serious about being in position of a championship, they should possibly work on creating a culture similar to those in New England, Indy, NO, Pittsburgh, and others who could play in the Big Game next year.

The two most visible owners in Oakland and Washington may want to go to Owner's school to figure it out. In retail if you are lagging in performance you are given training to help improve your performance. I know owning a sports franchise is a different matter, so the training would have to be voluntary. As my boi Reverend Solomon would say. "Not a sermon, just a thought."

Friday, December 4, 2009

Hey PGA pros. Let's make Tiger Happy

The last thing I would want on the course after all of this muck is an even more motivated Tiga, Tiga, Tiga, Woods Ya'll. It is obvious that this guy has mastered the Sports Psychological art of turning 'Lemons into lemonade' The more turmoil that surrounds him the more focused he becomes.
Sergio, Phil, Vijay and all the rest of you give Tiger a call of support and hope that he isn't mad enough to smoke all of you when he returns to the course.

Wednesday, October 21, 2009

NCAA SOCCER NEWS:: WASHINGTON ADVENTIST EDGES UDC, 5-4, IN OVERTIME



Takoma Park, MD: October 20, 2009—Washington Adventist Mid-fielder Edward Kamarah, with assists from Kouame Kreme and See-Eun Park, kicked the ball into the goal in the 99th minute of overtime to edge the University of the District of Columbia Firebirds, 5-4, in soccer this afternoon in Takoma Park, Maryland. It was Kamarah’s second goal of the day, after scoring in the 10th minute with an assist from Park.



Adventist’s first goal came in the 3rd minute when Park scored with an assist from defenseman Sean Rosendall. Kouame got them on the board again when he scored in the 71st minute with an assist from Park. Their fourth goal was scored by Kreme in the 73rd minute with an assist from Gilbert Ngen.



UDC’s first goal came in the 19th minute on a free kick by sophomore mid-fielder Said Nabih (Alexandria, VA). Senior forward Isiah Munoz (Grafton, OH) scored the second Firebird goal in the 42nd minute on a cross from Nabih.



Senior forward Kendel Penny (Gasparillo, Trinidad) scored the third UDC goal in the 53rd minute unassisted. The last UDC goal came in the 69th minute when Munoz scored his second goal of the night after taking a deflection off the Adventist goalie after a Kendel Penny shot.



UDC (2-10-1) returns to action on October 24, against Slippery Rock University in Slippery Rock, Pennsylvania.



For additional information contact:


Bernard S. Payton

Sports Information Director

University of the District of Columbia

4200 Connecticut Avenue, NW

Washington, DC 20008

Phone: (202) 274-5064

Mobile: (202) 498-9400

E-mail:bpayton@udc.edu

www.udcfirebirds.com