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Friday, January 17, 2014

Ergogenic Effects Of Creatine

icon
By ELSEVIER, PARIS
Objectives. - In the last few years many athletes and persons engaged in recreational sports activities have begun using creatine supplementation. Creatine feeding is possible by oral administration of creatine monohydrate. The objectives of this paper are to recall the mechanisms by which creatine might improve performance, to discuss the known effects of creatine supplementation on exercise performance, and to examine its side effects.
Topics. - The rate of turnover of creatine for a 70 kg male has been estimated around 2 g/d. Creatine is partly supplied by the diet that provides I g/d through meat and fish. Recent studies have shown that ingestion of about 20 g of creatine monohydrate per day is able to modulate total muscle creatine, free creatine and phosphocreatine. The aim of this article is to provide an overview of recent knowledge on the effects of creatine supplementation on exercise performance. Many studies demonstrate that creatine supplementation has beneficial effects on performance of short-duration exercises, during repeated isokinetic or isometric contractions of the quadriceps muscle, jumping or high-intensity cycling exercises. The beneficial effects of creatine supplementation on performance capacity are strongly related to the efficacy of the treatment for enhancing muscle creatine pool. If is thus clear that phosphocreatine stores play a key role for ATP resynthesis during muscle contraction and recovery. The improvement in performance following creatine supplementation is dependent on the characteristics of the exercise. It has been suggested that human skeletal muscles have an upper limit for total creatine concentration. In contrast with sedentary subjects, in athletes and well-trained subjects who have high initial total creatine concentrations in skeletal muscle, only a slight improvement in exercise performances is expected. Taken together, the results of most studies published to date suggest that only performances of repetitive high-intensity exercise bouts are positively affected by creatine supplementation. During this type of exercise, the expected increase in total creatine contributes to the fast resynthesis of phosphocreatine during recovery. Until recently, it was well accepted that except for a slight increase in body weight, no adverse effects have been associated with creatine supplementation. However, a recent report described a clinical case of renal dysfunction that was associated with oral creatine supplementation.


Nathan Lewis CSCS
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Yummy, gluten free snack recipe (how-to video)

These Real Healthy Granola Bars are my favorite snack food recipe!
It can be difficult to find a truly healthy, gluten-free snack to take on-the-go. Most of the 'healthy' gluten-free snacks you find at the store are filled with refined cane sugar - which sets you up for a big sugar spike and then that dreaded energy crash.
That's why I created a wholesome, at-home recipe for baking cane-sugar free granola bars that are packed with nutritious ingredients. 
The grain-free ingredients in my Real Healthy Granola Bar Recipe are:
1)    Almond Butter - this nutritious, creamy ingredient helps to stick the bar together and adds flavor and tenderness to the texture.
2)    Unsweetened Coconut Flakes - whenever you purchase coconut flakes be sure to get the unsweetened ones. Coconut flakes have their own natural sweetness and really don't need added sugar.
3)    Pumpkin Seeds - these tasty and nutritious seeds add texture and antioxidants to the mix.
4)    Sliced Almonds - I really like the addition of sliced almonds because it mimics the size and texture of the oats in traditional granola bars. While oats are often thought of as a health food, this refined grain is filled with 48 carbohydrates per raw cup compared to 20 carbohydrates per cup of sliced almonds.
5)    Roasted Sun Flower Seeds - these crunchy, tasty seeds are filled with vitamin E, which protects your body against free radicals.
6)    Mini Soy-Free, Diary-Free Chocolate Chips - the addition of tiny dots of chocolate really brings up the yumminess-factor of these granola bars! If you prefer a more bitter-sweet flavor, then feel free to chop dark chocolate (73% cocoa content) and use that in place of the chocolate chips.
I've posted a video for you, showing exactly how to make these tasty granola bars, along with the typed instructions for the recipe.

Wednesday, January 15, 2014

The Greatest Cancer Prevention Formula?


A Great Cancer-Prevention Formula

You’ve heard me talk quite a bit about the importance of using a wide variety of foods and supplements to help you prevent cancer – because even though there are dozens of proven approaches for battling cancer and optimizing health, there’s no single magic bullet.
But at least, now, I’m glad to see the next best thing. Keep reading and I’ll tell you about it. . .
Continued below…

Oliver was doomed to die from cancer
within 8 hours --
But then he found out what to do. . .
    Oliver had reached the end of the road in his seven-year fight against cancer. His doctors didn’t think this 32-year-old man would live through the night.
But when I talked to Oliver six years later, he was the picture of health! He got rid of his cancer completely.
Yes, Oliver found the answer — his own cancer miracle.
I sat down with him and his doctor and they told me an incredible story. . . a story that could help save you or someone you love from this dreaded disease.
If you’d like to hear it, click here now.

 


This recently introduced supplement is all natural, based on academic research, and available without a prescription. It’s called NEGDATM, and appears to be effective in preventing most of the common cancers—breast, pancreatic, prostate, and colorectal included.
The makers, of course, would never call it a cancer-prevention formula. The regulatory authorities won’t permit them to do that. But as a mere journalist protected by the First Amendment (for as long as it lasts. . .) I can speak the plain truth.
A blend of some of the
most reliable cancer-fighting elements
Each of the ingredients that make up the NEGDA supplement is backed by research that shows it has merit in cancer prevention. Most appealing to me is the 100 percent natural turmeric extract.
I’ve mentioned turmeric’s benefits before, along with curcumin, an extract from the turmeric root (curcumin is not related to cumin, by the way—that’s a spice made from the seeds of a different plant). Turmeric and curcumin extract both have anti-inflammatory properties and potent antioxidant properties. Curcumin in particular can reduce pain and cellular deterioration.
Overall, turmeric is a terrific anti-inflammatory herb that’s an excellent replacement for NSAIDs. I take the extract, curcumin, every day, and I’m convinced it’s the reason I’ve been able to decrease my use of ibuprofen when the rare sinus headache hits. The only side effect I know of is that it may stimulate bowel movements in some people.
The company behind the NEGDA supplement has a patent pending for its enhanced bioavailable form of turmeric, called BCM-95®. In fact, it’s said to be seven to eight times more bioavailable than existing turmeric extracts, and its efficacy has been confirmed by human clinical trials.
Another NEGDA ingredient is ginger, in the form of a blend between ginger root and ginger extract. Along with being a well-known alternative way to soothe nausea, ginger has quite a few phenolic compounds which display anti-inflammatory and antioxidant activity.
Green tea extract is also part of the NEGDA blend, which you may well know has terrific antioxidant properties. We just wrote about green tea a week ago in Issue #359.
Green tea also has polyphenols that are known to inhibit the growth and metastasis of cancer. These polyphenols scavenge the body for free radicals and act as antioxidants. Plus, it’s believed they react with enzymes responsible for cellular replication and tumor angiogenesis.
Most scientists believe the benefits of green tea come from something called epigallocatechin-3-gallate, or EGCG, an antioxidant with a documented ability to enhance the body’s metabolism. The green tea extract used in NEGDA is made up of more than 45 percent EGCG.
I frequently start the morning with a cup of green tea, but the truth is you need a lot of cups of tea to achieve a clinical dose of EGCG – as many as five to ten! That’s why a supplement such as NEGDA is a much more convenient way to take green tea.
A final ingredient in the basic NEGDA blend is Vitamin D3, which is something I strongly believe few of us ever get enough of. This particular vitamin plays a crucial role in helping your body absorb both calcium and phosphorous, which translates to strong bones and teeth.
Vitamin D3 also supports immune, breast, colon, and pancreatic health. A NEGDA capsule contains 1800 iu of vitamin D3. This may sound like a large dose to people who haven’t caught up with the revolutionary discoveries about D3, but in fact it’s quite modest. I take more than 4,000 iu daily, as directed by my doctor. 1800 iu should be quite safe.
One other note on the ingredients—there’s a men’s and a women’s formula. The difference is that the men’s formula has 25 percent more green tea extract as well as some pomegranate extract. Pomegranate extract -- known to fight free radicals and oxidation – in addition contains 40 percent ellagic acid (a natural phenol antioxidant). But most importantly for men, pomegranate extract is known to support prostate health. I take a big dose of pomegranate extract every day.
The group behind it all
NEGDA boasts other features you may find attractive. It’s vegetarian, and all the ingredients are regarded as safe under FDA guidelines, though the product itself has not been evaluated by the FDA. The NEGDA website also states that the product is manufactured in the U.S., which lends some credence to the quality of the ingredients. There are doubts about the quality of some China-sourced supplements.
A long list of qualified scientific advisors stands behind NEGDA. Each one carries either a PhD or MD, or both, and they hail from a mix of cancer research centers including M.D. Anderson in Houston, the Cancer Institute at Emory University, and various international universities.
The biggest draw:
Convenience in a supplement
The biggest advantage as I see it is that all the individual ingredients in NEGDA are known to play important roles in cancer prevention, so it’s convenient to have them all in one formula. At the least, it’ll save you hassle since you won’t need to buy each ingredient separately. At the most, it’ll act as a superior prevention formula that helps you stay healthy.
Is NEGDA all you need to prevent cancer? Of course not. There are dozens of different foods and supplements that can help – and some, such as sugar or foods containing MSG, that can slash your cancer risk provided you never go near them. But NEGDA is a nice mix of some of the best anti-cancer remedies, in one pill, and for a price that seems reasonable to me.
If you’re interested, you can learn more at www.negda.com. They have offered Cancer Defeated readers a ten percent discount if you enter 03448 in the box on their order form that says “Enter Your Discount Code.”
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Tuesday, January 14, 2014

Fayetteville State Rallies to Edge Bowie State Lady Bulldogs71-67 in Overtime

Fayetteville State Rallies to Edge Bowie State Lady Bulldogs71-67 in Overtime


BOWIE, Md. - Bowie State surrendered a 17 point halftime lead and turned the ball over at critical times as Fayetteville State rallies to defeat the Lady Bulldogs 71-67 in overtime. The loss was the fifth straight for the home team as the Lady Bulldogs season mark drops to 1-5 in the CIAA (6-8 overall).

“You can’t win a ball game with 28 turnovers with several of those coming with the less than four minutes to go in the game”, said a dejected Lady Bulldogs head coach Renard Smith. “On top of that, we get two (free throw) chances to get one and blow that opportunity!”

Junior Donia Naylor (Washington, D.C.) scored a team and person season-high 18 points on 7-of-12 shooting to lead Bowie State. Graduate student Ashley Davis (Odenton, Md.) and junior Ashley Castle (Brooklyn, N.Y.) added 12 and 10 points respectively in the loss. Graduate student Uchechi Ahaiwe (Riverdale, Md.) grabbed a game and BSU personal best 14 rebounds to go along with nine points and four blocks, which tied her season-high.

The game was tight the first five minutes until Bowie State’s Davis and Castle scored back-to-back layups to give the Lady Bulldogs a small edge at 10-7 at the 14:03 mark. Bowie State lead grew to 21-9 by the midway mark and ballooned to 39-22 by halftime.

As exciting as the last few minutes were, the Lady Broncos wouldn’t have been able to put together meaningful buckets down the stretch if it wasn’t for a sprint out of the gate in the second half’s first three minutes.

After scoring just 22 points in the game’s first 20 minutes, FSU scored 10 in the first 2:23 of the second half to cut the deficit to 11. Bowie State still had a semi-comfortable nine point lead with 8:44 to play, but FSU scored seven straight points to cut it to 47-45 at the 6:48 mark.

Bowie State stretched the lead back out to six and FSU clawed back once again, but the Lady Broncos trailed until Je’lena Robertson’s (Houston, Texas) layup finally tied things up.

With the game tied at 60-all, Bowie State senior Moriah Goodman (Baltimore, Md.) was fouled with 1.8 seconds left in regulation and stepped to the free throw line with a chance to win the game. However, both free were missed sending the game into overtime.

The Lady Broncos scored the first two points of the overtime session on a Deja Middleton (Richmond, Va.) layup. But Bowie State scored the next five points (all by Naylor) and FSU had one last rally left in them.

Fayetteville State (11-4 / 4-2 CIAA) scored nine points in a row on jumpers by Middleton and Bria Robinson (Charlotte, N.C.), a Robinson free throw and four Emerald Calvin (Durham, N.C.) free throws to close the game out.

The Lady Broncos outscored Bowie State 18-2 off of turnovers in the second half after being outscored 18-8 in the first frame. Bowie State actually out-rebounded Fayetteville State 43-42, but FSU’s Middleton and Bria Robinson (Charlotte, N.C.) combined for 20 boards.

Calvin led both teams in scoring with a game-high 19 points, which included 13-of-14 free throws. Middleton recorded a double-double of 15 points and 13 rebounds, while Robertson and Akysia Resper (Concord, N.C.) added 13 and 10 points respectively.

The Lady Bulldogs begin (CIAA) divisional games this coming Saturday (January 18) as Bowie State travels to The Lincoln University for a key 2 pmclash.

Bowie State Bulldogs Stumble at Home and Lose 70-66 to Fayetteville State

Bowie State Bulldogs Stumble at Home and Lose 70-66 to Fayetteville State


BOWIE, Md. - The Bowie State University men's basketball team let one slip away as the Broncos of Fayetteville State squeeze out a 70-66 win over the Bulldogs on Monday evening.  The loss moves the Bulldogs to 7-10 on the season and 1-5 in league play.  The Broncos improve to 11-5 overall and 4-2 in the CIAA after the win.

Junior Zafir Williams (Philadelphia, Pa.) and graduate student Brian Freeman (Clinton, Md.) scored 13 and 12 points respectively in the loss.  Senior Ray Gatling (Oxon Hill, Md.) and sophomore Andre Jackson (Owings Mills, Md.) followed with 10 points each. Senior David Golladay (Upper Marlboro, Md.) grabbed a game-high eight rebounds, tying his career-best and added six points and two blocks. 

The Broncos had three players score double-digit points to contribute to the victory.  Tyrell Tate (Raleigh, N.C.) led the way with 19 points followed by Travis Marcus (Washington, D.C.) and Torian Showers (Dublin, Ga.) who accounted for 17 and 15 points respectively.  Tate and Showers toed for team-high rebounds with seven apiece.

“We simply didn’t get it done defensively and on the glass in the second half” said Bowie State head coach Darrell Brooks. “I was extremely disappointed in our transition defense … Our number one key to the game … And it still boiled down to free throws and getting a couple of stops.”

Fayetteville State maintained a narrow lead for the majority of the first half of play that featured five ties and five lead changes. Bowie State led by one point three times in the first 20 minutes and managed to take a slim 30-26 lead into the break.

Neither team shot the ball very well over the course of the first half. Fayetteville State made just 9-of 32 field goals (28.1 percent) and Bowie State was slightly better at 37.9 percent on 11-of-29 shooting. The two teams combined for 2-of-18 behind the arc in the first half.

The Broncos opened the second half with an 11-6 run to trim the halftime deficit to 38-37 at the 15:29 mark on a Showers layup.

BSU’s Freeman gave the Bulldogs a three point lead 30 seconds later only to have Fayetteville State’s Marcus tie the game at 40 with a 3-pointer.

Fayetteville State kept the Bulldogs at bay until a Golladay jumper shifted the advantage over to BSU at 53-52 with 6:40 remaining in the game.

The lead would change hands four more times over the next five minutes until a Tate 3-point play put Fayetteville State back on top to stay at 67-66 with 1:39 left on the clock.

Bowie State’s last field goal was a jumper by Zafir Williams and the last Bulldogs points of the night came via a pair of free throws by Jackson with2:01 left in the game.

The Bulldogs will really have to work out the kinks as divisional play begins on Saturday (January 18th) as Bowie State travels to Lincoln to face the second place Lions. Game time is 4 pm in Manuel Rivero Gymnasium.

Monday, January 13, 2014

The NFL Combine Workout Week 2 Powered By Bodybuilding.com!


Want to play like the pros you just watched today? Then Train Like The Pros!          
                               
In an effort to help you plan your workouts accordingly, we are delivering the NFL Combine Workout every Sunday for those athletes that typically start your workout week on Monday. 
Welcome to the US Sports Online NFL Combine Workout! If this is your first time using the US Sports Online NFL Combine Workout, then please go at your own pace. You may lower the volume, to allow your body to become conditioned to these more challenging workouts. In other words: "Challenge by choice" If this is the first week, for our newcomers, lets get a handle on the goals and objectives of what we want to accomplish over the next 12 weeks and beyond:
The NFL Combine Workout
This is it! Here is the 12-Week (NFL Combine) Off-Season Football Strength and Power Programs! The off-season is the best time of the year for making great improvements. It is the time to develop your strength, power, quickness and conditioning. Those of you who have played football know what needs to be done to get yourself into the kind of shape it takes to be a dominant player. And, if you are new to a football program, just follow the workouts and see great results!
Strength and power are two of the most important physical qualities that a football player can have. These Off-Season Football Programs are specifically designed to improve these qualities. There will be an evolution in these programs from a base strength phase through to a peak power phase. Remember to keep a positive attitude and work hard!
Here it is Athletes! The 2nd week of your FREE* online NFL Combine Workout
Be sure to stay hydrated before, during, and after your workouts.

To get the complete NFL Combine Workout With Speed, Agility, and Quickness Workouts. With our State-OF-The-Art Nutritional Planner as well as any Strength and Conditioning program designed especially for you  Click Here 
*The weights and intensities listed were originally programmed for a specific athlete. Adjust the weights as you see fit and have SAFETY FIRST in mind.
Equipment needed:  Power Gym, Machines, 

Week 2 - Day 1 (Monday) of US Sports Strength & Conditioning NFL Combine Workout's ProgramWeek Difficulty:Hard
  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
Theraband InternalExternal Warmup Rotation (AD)
15 reps,12 reps,
10 reps  
3
   Video
Bench Press
10 reps @ 180 lbs,5 reps @ 225 lbs,
3 reps @ 270 lbs,2 reps @ 315 lbs,
1 reps @ 360 lbs,1 reps @ 405 lbs 
4
   Video
Bench Press 225 Test (record reps)
5 record reps 
5
   Video
Bench Press 225 Test 2 (record reps)
5 record reps 
6
   Video
Close Grip Incline Bench Press (30 degree)
5 reps @ 190 lbs,6 reps @ 255 lbs,
6 reps @ 255 lbs,7 reps @ 240 lbs 
7
   Video
Dumbbell Fly Stretch
60 seconds 
8
   Video
Dumbbell Lateral Raise
10 reps @ 41 lbs,8 reps @ 45 lbs,
8 reps @ 41 lbs  
9
   Video
Dumbbell Rear Lateral Raise
10 reps @ 32 lbs,8 reps @ 35 lbs,
8 reps @ 32 lbs  
10
   Video
Dumbbell Seated External Rotation
10 reps @ 26 lbs,8 reps @ 28 lbs,
8 reps @ 26 lbs  
11
   Video
Cable Leaning Overhead Triceps Extension
10 reps @ 135 lbs,8 reps @ 145 lbs,
8 reps @ 135 lbs  
12
   Video
Cable One Arm Triceps Pushdown
10 reps @ 65 lbs,8 reps @ 70 lbs,
8 reps @ 65 lbs  
13
   Video
Barbell Standing Forearm Flexion
10 reps @ 75 lbs,8 reps @ 80 lbs,
8 reps @ 75 lbs  
14
   Video
Hanging Bent Knee Leg Raises
19 reps,19 reps,
15 reps  
15
   Video
Theraball Weighted Crunches
12 reps @ 35 lbs,10 reps @ 40 lbs 


Week 2 - Day 2 (Tuesday) of US Sports Strength & Conditioning NFL Combine Workout's ProgramWeek Difficulty:Hard
  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
Barbell Power Shrug
5 reps @ 325 lbs,6 reps @ 435 lbs,
6 reps @ 435 lbs,7 reps @ 405 lbs 
3
   Video
Barbell Curl
10 reps @ 120 lbs,8 reps @ 130 lbs,
8 reps @ 120 lbs  
4
   Video
Dumbbell Hammer Curl
10 reps @ 70 lbs,8 reps @ 75 lbs,
8 reps @ 70 lbs  
5
   Video
Barbell Reverse Curl
12 reps @ 75 lbs,10 reps @ 80 lbs,
12 reps @ 75 lbs  
6
 
Machine Neck Flex/Ext
12 reps @ 50 lbs,10 reps @ 55 lbs 
7
   Video
Med Ball Side Throw (standing)
15 reps,12 reps,
10 reps  
8
   Video
Med Ball Side Throw (kneeling)
15 reps,12 reps,
10 reps  
9
   Video
Bent Leg Knee Ups from Bench
27 reps,27 reps,
21 reps  
10
   Video
Alternate Heel Touchers
54 reps,54 reps,
42 reps  


Week 2 - Day 3 (Wednesday) of US Sports Strength & Conditioning NFL Combine Workout's ProgramWeek Difficulty:Hard
  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
Power Clean
5 reps @ 150 lbs,4 reps @ 180 lbs,
3 reps @ 210 lbs,1 reps @ 240 lbs,
1 reps @ 255 lbs,5 reps @ 240 lbs,
4 reps @ 225 lbs,5 reps @ 210 lbs 
3
   Video
Reverse Hypers
10 reps @ 55 lbs,8 reps @ 60 lbs,
8 reps @ 55 lbs  
4
   Video
Close Grip Pull Ups
8 reps,8 reps,
6 reps  
5
   Video
Barbell Wide Grip Bent Over Row
10 reps @ 190 lbs,8 reps @ 205 lbs,
8 reps @ 190 lbs  
6
 
Keiser Hip Extension
12 reps @ 85 lbs,10 reps @ 90 lbs 
7
 
Keiser Hip Flexion
12 reps @ 50 lbs,10 reps @ 55 lbs 
8
   Video
Standing Toe Press
12 reps @ 230 lbs,10 reps @ 250 lbs 
9
 
Seated Toe Press
12 reps @ 115 lbs,10 reps @ 125 lbs 
10
   Video
Barbell Standing Forearm Flexion
12 reps @ 70 lbs,10 reps @ 75 lbs,
12 reps @ 70 lbs  
11
   Video
Med Ball Twists
15 reps,12 reps,
10 reps  
12
   Video
Bent Leg Knee Ups from Bench
24 reps,24 reps 
13
   Video
Cross Crunches
27 reps,27 reps,
21 reps  


Week 2 - Day 4 (Thursday) of US Sports Strength & Conditioning NFL Combine Workout's ProgramWeek Difficulty:Hard
  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
Theraband InternalExternal Warmup Rotation (AD)
15 reps,12 reps,
10 reps  
3
   Video
Hang Snatch
5 reps @ 100 lbs,4 reps @ 120 lbs,
3 reps @ 140 lbs,5 reps @ 160 lbs,
5 reps @ 150 lbs  
4
   Video
Close Grip Bench Press
10 reps @ 205 lbs,5 reps @ 245 lbs,
3 reps @ 285 lbs,6 reps @ 325 lbs,
6 reps @ 325 lbs,5 reps @ 305 lbs 
5
   Video
Dumbbell Incline Bench Press (30 Degree)
5 reps @ 90 lbs,6 reps @ 120 lbs,
6 reps @ 120 lbs,7 reps @ 110 lbs 
6
   Video
Dumbbell Fly Stretch
60 seconds 
7
   Video
Military Press
5 reps @ 150 lbs,6 reps @ 200 lbs,
6 reps @ 200 lbs,7 reps @ 190 lbs 
8
   Video
Dumbbell Lateral Raise
10 reps @ 41 lbs,8 reps @ 45 lbs,
8 reps @ 41 lbs  
9
   Video
Dumbbell Rear Lateral Raise
10 reps @ 32 lbs,8 reps @ 35 lbs,
8 reps @ 32 lbs  
10
   Video
Dumbbell Lying Triceps Extension
10 reps @ 40 lbs,8 reps @ 40 lbs,
8 reps @ 40 lbs  
11
   Video
Isometric Neck Exercises
10 seconds,10 seconds 
12
   Video
Reverse Crunches
24 reps,24 reps 
13
   Video
Theraball Weighted Crunches
12 reps @ 35 lbs,10 reps @ 40 lbs 


Week 2 - Day 5 (Friday) of US Sports Strength & Conditioning NFL Combine Workout's ProgramWeek Difficulty:Hard
  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
Squat
10 reps @ 270 lbs,5 reps @ 325 lbs,
3 reps @ 380 lbs,6 reps @ 435 lbs,
6 reps @ 435 lbs,6 reps @ 435 lbs,
8 reps @ 325 lbs  
3
   Video
Dumbbell Walk Lunge
5 reps @ 50 lbs,6 reps @ 65 lbs,
6 reps @ 65 lbs,7 reps @ 65 lbs 
4
   Video
Machine Leg Curl
10 reps @ 160 lbs,8 reps @ 175 lbs,
8 reps @ 160 lbs  
5
   Video
Stretch Deadlifts
10 reps @ 195 lbs,8 reps @ 210 lbs,
8 reps @ 195 lbs  
6
   Video
Cable Standing Reverse Curl
10 reps @ 90 lbs,8 reps @ 95 lbs,
8 reps @ 90 lbs  
7
   Video
Cable Preacher Curl
10 reps @ 105 lbs,8 reps @ 110 lbs,
8 reps @ 105 lbs  
8
   Video
Med Ball Side Throw (kneeling)
15 reps,12 reps,
10 reps  
9
   Video
Bent Leg Knee Ups from Bench
27 reps,27 reps,
21 reps  
10
   Video
Alternate Heel Touchers
54 reps,54 reps,
42 reps  
 
Be sure to cool down and stretch after each workout.                                                                 
                              Great Job! See You Next Week!                

To get your very own customized Strength and Conditioning, nutrition, and lifestyle program, Click Here
*Please consult a physician before engaging in any exercise program. It is highly recommended to have a good foundation of previous weight lifting experience before engagning in the NFL Combine Workout. US Sports Strength and Conditioning assumes no liability if injury or ailment should occur due to your engagement of this program or any of the US Sports Strength and Conditioning  Online or in-person Workouts.
 
 

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