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Saturday, August 13, 2011

DeMatha Training Camp Report2 Defensive Backfield is Catching Up

If yesterday's practice is any indication, DeMatha will have one of its fastest defensive backfields in the school's history. They are young so expect them to make big plays and some big mistakes all at warp speed. Defensive coordinator Deno Campbell talked with US Sports Radio's Nate Lewis about the D' so far. (Coach Campbell is recovering from a collision with a player, [Joe Pa' style] which is why he did this spot sitting down)

On the other side of the ball Brent Wilkerson (TE committed to Penn State) talked about where he needs to improve to help the Stags in the run game.

Next week we will have special teams and team updates as the Stags get ready for their first live scrimmage against Westfield next Friday.

Sunday, August 7, 2011

DeMatha Football Training Camp Report1...More Fun?

That is the word from players after 2 days of Training Camp. Not much can be said about this team in shells right now except there is a different energy. I saw coach (Elijah) Brooks 'Jawing' and joking a little with his players during Saturday's conditioning portion of the morning session.DeMatha standout Linebacker and future WVU Mountaineer Sam Lebbie even went so far to say, as you will see, that the players actually look forward to practice. Now you might imply that something was different or wrong with practicing under former coach Bill McGregor, but I take it from this senior that again it is just a different way to work towards the same goal: Get that championship trophy out of Olney in November.

Later this week we will give you a player update on the most important and right now according to Coach Brooks, most open competition on the field as DeMatha searches for a Quarterback to lead them in this 2011 campaign. That certainly will be the most interesting storyline coming out of camp this August and of course into the season. Stay tuned.

Speaking of staying tuned. We are tuned up and ready to bring your some kick booty football coverage on US Sports Networks this fall!
August 20th 7:55pm EST we will be broadcasting live from FireStation One in Silver Spring as the D.C. Divas will putting the cap on the 2011 season. Diva Time: The D.C. Divas Football Show.

August 25th 6:05pm EST we have ressurected the US Sports Coaches Show live from the DeMatha High School Alumni Kickoff Party. Then every Tuesday night 7-10pm EST live from Glory Days Grill in Bowie MD, with DeMatha head Coach Elijah Brooks and Bowie State Head Coach Damon Wilson.

Oh yeah..Then we actuall play some football Thursday September 1, 4:15pm EST The 2nd Annual I-95 Kickoff Classic on US Sports Radio. Whew! get ready Pigskin Heads Unite!

Wednesday, July 27, 2011

The 'Training Camp Meal Plan'...

Now most players aren't thinking of this. Many think that 'carbing up' means an extra order of fries at their favorite fast food eatery.
Well the smart athletes, and those are the ones I want to focus on here, will plan your meals like you would a date with Pamela Anderson in her prime.

Here is a sample meal guide with shopping list from the US Sports Strength and Conditioning System
Now the Meal plan:

Meal plan of 7 Days for Calories

Day 1 : Breakfast, 1 cup skim milk, 2 slices whole wheat toast, 2 tsp jelly, ½ cup apple juice, 1 pat of butter,

Lunch - 1 cup macaroni, 2 oz (56.6 grams) hamburger, 1 cup green beans, 2oz (56.6 grams) parmesan cheese,

Snack - 1 orange

Dinner - 2oz (56.6 grams) chicken breast, 1 large baked potato, 2 tablespoons sour cream, 2 cups broccoli, 1 cup skim milk

Day 2 : Breakfast, 1 cup oatmeal, ½ cup orange juice, 1 cup skim milk, 1 pat butter,

Lunch - Ham sandwich, 2oz (56.6 grams) ham, 2 slices rye bread, ½ c fruit cocktail, ½c peas/ ½c carrots,

Snack - 1 banana

Dinner - 1c spaghetti/meat sauce, 3oz (84.9 grams) ground beef, 1 cup skim milk, 1 cup green beans

Day 3 : Breakfast, 1 english muffin, 1 cup skim milk, ½ cup applesauce, 2 pats of butter,

Lunch - Tuna salad, 2oz (56.6 grams) water packed tuna, 2 slices whole wheat bread, 1 peach, 1/2 cup carrots,

Dinner - ..Hey where can I get a plan like this? Click Here to see more.

Nutrition Software Disclaimer:
This nutrition program follows ADA guidelines and is not to replace the counsel of a qualified Health Care Professional and is not designed for people with specific pathological conditions. Please consult your physician before starting any exercise or nutrition program. This sports nutrition program is for educational use only.

Monday, July 25, 2011

Countdown to Training Camp..Easy on the throttle 'playuh'

With High School, College, and even pro camps 7-14 days away. Your strength and conditioning programs should be winding down in a way.

Your max lifts on the power movements (Squat, deadlift, power cleans, clean and jerk, snatches, etc.,) should happen within the next 5 days and then take your weights down a notch or two and focus on muscle endurance. The good news is that with this version of recovery, you should get even a little stronger by the time you hit the sled in first sweltering practice next week or so.

Reduce your sprints during your speed, agility, and quickness workouts by 10%. If you were doing 15-150 meter sprints per workout go hard for 10-12. Or you can ditch one or more sprint workouts for a middle distance run 1200-1500 meters at 3/4 speed.

The only thing that you should increase at this time is stretching. Even though you have been training year round (or at least I hope you have) muscle pulls and strains or worse generally take place in the first week or two of camp. You can help yourself not become one of these statistics by making sure that you are maximally flexible during these two weeks leading up to camp.

Once camp starts, if your team does not have a structured, in-season lifting program, do 2-4 days a week of basic strength and power workouts with no Olympic movements in the program. You will do this for the duration of the season. Make sure your last workout of the week is at least 48 hours away from game day. During this period you are just trying to get stronger in the 1-5 rep range to help decrease recovery time after games and reduce the chances of injury.

Tomorrow we will get into training camp nutrition so that you can not only survive camp, but help possibly secure a starting spot in September.

Lastly, if you have done everything that you know to prepare for camp, don't stress. Football will be one of the most memorable times of your life. Enjoy the ride, go to the beach, buy your girlfriend some flowers, be nice for a day to Mom, Dad, and your annoying Sister. Yeah surprise her with niceness, it will really make her mad!

Attention Athletes!
Improve your Strength, Speed, and Agility.
The US Sports Online Strength and Conditioning System
"Serious Programs For Serious Athletes"

Saturday, June 25, 2011

Intensity Or Insanity? 'hmmm....'

What is Intensity and How does it apply to my strength and conditioning program?

I don't get this kind of question a lot, but I wish I did. This could be the key component to your winning on the field this season.
It is not an easy concept to convey but we can start with the 'all knowing' Wikepedia short definitions:
Physical ability

    * Physical strength, as in people or animals
    * Superhuman strength, as in fictional characters
    * A common character attribute in role-playing games

Conflict between persons or groups:

    * Virtue and moral uprightness
    * Courage or fortitude in the face of moral or social pressure
    * Persuasiveness of an argument
    * Military strength


    * Party strengths. See political party


    * Strength of materials, ability to withstand an applied stress without failure
          o Compressive strength, capacity to withstand axially directed pushing forces
          o Tensile strength, maximum stress while being stretched or pulled before necking
          o Shear strength, the ability to withstand shearing
    * Strength (explosive), the ability of an explosive to move surrounding material
    * Field strength, the magnitude of a field's vector
    * Signal strength, the magnitude of an electric field at a reference point
Okay that is getting a little brainy. Let me put it this way:
Intensity is when you are doing a heavy barbell squat and you don't think you can do any more reps and do one more rep.
Intensity is when you have to muster that little extra energy that causes a lift, a little more burst of speed, a little higher vertical that you didn't even know you had.

Intensity is hitting harder in the 4th quarter than you do in the 1st quarter of a close game.

In essence intensity is giving everything you got in every workout, every practice, every film study, every class, every exam, every relationship, every day. Maybe this is what Charlie Sheen meant by: "Winning"

Now you can't be very intense on the field if you consider playing Madden all day, all summer long your preparation off the field. Don't give your opponents the decided advantage this season. If a personal trainer or strength coach is not an affordable option, then think again. The US Sports Online Strength and Conditioning System starts at $25 per month! Train online save money, save time, and most of all; be ready to play! Click on the banner below to get started.

Monday, June 13, 2011

O-linemen, Lose the Fat Not Weight

"My QB Is Safe!"
Age old debate here. Would you rather have bunch of athletic 'hogs' or a Panzer Division protecting your QB and making holes for the horses in the backfield.

Well the answer is already on the field. Offensive linemen do not look that offensive anymore in modern football. They are leaner, faster and quicker while still weighing in on average over 300 lbs.

So how do you big boys train in the off season to achieve this level of performance? As there are days of our lives, there are many ways to go here, but the basic answer is: Much like the rest of your team. Here is a sample of the NFL Combine Workout from the Us Sports Online Strength and Conditioning System:

Week 12 - Day 3 (Thursday) of Billy Dee Arnez's Program Week Difficulty: Very Hard
  View Printer Friendly Version

Click on an Exercise Name to view a description of that exercise

SelectExercise Name Set and Rep Combinations
Warmup and Stretch

8 minutes 
Power Clean

5 reps @ 125 lbs,4 reps @ 150 lbs,
3 reps @ 175 lbs,1 reps @ 200 lbs,
1 reps @ 225 lbs,1 reps @ 235 lbs,
1 reps @ 225 lbs,1 reps @ 225 lbs,
2 reps @ 210 lbs 
Reverse Hypers

8 reps @ 70 lbs,8 reps @ 70 lbs,
8 reps @ 70 lbs 
Close Grip Pull Ups

17 reps,17 reps,
13 reps 
Cable Close Grip Row (Low Pulley)

10 reps @ 175 lbs,10 reps @ 175 lbs,
10 reps @ 175 lbs 
Keiser Hip Extension

10 reps @ 195 lbs,10 reps @ 195 lbs,
15 reps @ 165 lbs 
Keiser Hip Flexion

10 reps @ 130 lbs,10 reps @ 130 lbs,
15 reps @ 110 lbs 

As always don't try any program without consulting your physician first. So big boys...Get Lean before camp and you are that much closer to securing a starting position in September.

Friday, May 27, 2011

Get your Max Lifts In Now!

Your Strength Coach Right There In  Your Hard Drive!

Nate Lewis-US Sports Strength and Conditioning
Friday May 27, 2011 1:26pm EST
With a little over 3 months until training camp for most of you, Get your max lifts in now to set the bar for your heaviest lifts. Your summer 8-12 week training cycle should consist of endurance type lifts heavy enough to be challenging, but light enough generally to get multiple  reps and sets.

This will help get your body ready for the pounding of training camp and minimize the shock of the first days in pads. I will usually take the football players that I train through a boxing conditioning program that will consist of many typical lifts but obviously with the anaerobic threshold in mind. Here is a snippet from a workout I designed for a D-lineman in Texas:
SelectExercise Name Set and Rep Combinations
Warmup and Stretch

8 minutes 

10 reps @ 320 lbs,5 reps @ 385 lbs,
3 reps @ 445 lbs,2 reps @ 510 lbs,
4 reps @ 540 lbs,6 reps @ 510 lbs,
6 reps @ 510 lbs,10 reps @ 385 lbs 
Dumbbell Step Up

6 reps @ 70 lbs,6 reps @ 80 lbs,
6 reps @ 80 lbs  
Dumbbell Reverse Lunge

6 reps @ 70 lbs,6 reps @ 80 lbs,
6 reps @ 80 lbs  
Jump Rope General

3 Minutes 
Machine Leg Curl

8 reps @ 200 lbs,8 reps @ 200 lbs 
Dumbbell Incline Bench Press (30 Degree)

6 reps @ 110 lbs,6 reps @ 125 lbs,
6 reps @ 125 lbs  
Push Ups (regular position)

68 reps,68 reps,
53 reps  
Push Ups (wide position)

51 reps,51 reps 
Dumbbell Arnold Press

6 reps @ 75 lbs,6 reps @ 85 lbs,
6 reps @ 85 lbs  

You can see the Jump Rope intervals after the leg portion of the workout. This is a good way for you to 'get your legs' conditioned for the grind of the season ahead.

This is just a portion of a workout for a specific player so please do not try this at home without your doctor's clearance and proper supervision. In other words don't be a knucklehead!

To get your own custom workout, speed, agility, and quickness program with a detailed nutrition plan go to and I will personally help you get ready to play!

Wednesday, May 25, 2011

Here we go again time to get ready to play!

Well it seems to happen year-round, but I see it more this time of year. Top-notch football players wasting their time in the gym doing bodybuilding or even worse 'no intensity' style workouts.

Look it's OK to look good for the beach in May, but guess what? You are going to look real good in your uniform in September flat on your back, ball fumbled, games los,s because you weren't training for football but your best body contest.

Hey if you want to be the next Tyson Beckford then stay on your path, but if you want to get ready to win, talk to you trainer or strength coach immediately or your six-pack is going to look like a rusty tall boy if you don't get serious now.
Need help?

Thursday, April 21, 2011

Divas 'D' for Devastating!

-by Nate Lewis US Sports Network
After 3 weeks of football (which by comparison has to be the same at 6 weeks of the men's game) If your D.C. Divas are the championship squad that they look to be; then we will continue to see the 'shut down', 'lock down' performances of the Defense.

While the offense is averaging 326 yards per game and more importantly leading the WFA in first downs (41) the so far always fresh defense has allowed 8.7 points per game while sporting bona fide defensive stars in Tiffany Matthews (LB) and Rookie Nicole Fisk (DB). 'Tiff' by the way is 2nd in tackles for loss with 11 which will create a lot of down time for the defense with 3 and outs.
LB Tiffany Matthews has been a major headache for opposing offenses

Now there are still things that the Diva 'D' need to work on. There seem to be soft spots in the zone from a passing perspective that teams have had some success with. The Divas have been able to hide those deficiencies with pressure on opposing Quarterbacks thus far. But with tough matchups against good passing squads coming up, Diva Nation is hoping that that issue is addressed during this bye week.
Also the Divas are leading the league in penalties (31) and even though the Offense shares in this burden, you don't want to give away first downs to high scoring teams like New York and Boston down the stretch.

Look, in football nobody's glass is 100% full but the Divas particularly on the defensive side of the ball, certainly have more than half with more water out there.

Tune in Friday 04/21 at 9:15am for Diva Time, The D.C. Divas Football Show. We will be talking to Divas coaches players and special guests BJ from Womens Football Talk. go to or click on the big player above to tune in. We will be taking your chat questions as well.

Wednesday, April 20, 2011

D.C. Divas Looking Good Nearing the 1/2 way mark...

-Nate Lewis US Sports Network 04/20/11 11:11AM EST

 In case you haven't noticed, your D.C. Divas are winning impressively, even when they aren't playing at their best. The good news for the 2-0 Divas is that they can get even better as this season progresses, especially in the defensive backfield. Explosive as they want to be on offense the 'real first ladies of football' have outscored opponents 110 to 26 after 3 games.
They have the ability to run the ball 30-40 times per game with Grisby and Pickett in the backfield. And oh by the way wait until Rachelle Pecovsky works her way back into football shape." Tomorrow a few thoughts on the Divas 'D' because as they say: You can score 35 points a game, but you better keep your opponent under 35 to win." More profound insights tomorrow.

-(Pictured) Okima Pickett is averaging 5.3 yards per carry from her fullback position in 2011