Author Topic: Officially welcoming LanceSTS to the forum!!  (Read 3097 times)

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adarqui

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Officially welcoming LanceSTS to the forum!!
« on: November 21, 2010, 05:46:25 am »
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LanceSTS has been on here for a while, but now he's officially moved in with a blog and q&a. Lance is a legit strength & conditioning coach, athlete (mma/boxing/basketball/football/strength), badass on IRC (live chat), and owner of a performance facility (Schultz Training Systems aka STS) based out of texas. His future content can be easily accessed by the "STS-Blog" menu bar item.

ADARQ.org just got alot better, so glad to have you here lance.

peace!

Raptor

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Re: Officially welcoming LanceSTS to the forum!!
« Reply #1 on: November 22, 2010, 09:12:18 am »
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Yeah great addition, I was waiting for this to happen for quite some time. :highfive:

LanceSTS

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Re: Officially welcoming LanceSTS to the forum!!
« Reply #2 on: November 22, 2010, 10:19:58 am »
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  Thanks guys! Cant explain in words how happy I am to be a part of this great place!@!@
Relax.

LBSS

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Re: Officially welcoming LanceSTS to the forum!!
« Reply #3 on: November 22, 2010, 10:26:57 am »
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  Thanks guys! Cant explain in words how happy I am to be a part of this great place!@!@

And we, in turn, are happy to have someone who wakes up in the morning and can answer our questions before 3 PM EST.  :D
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

adarqui

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Re: Officially welcoming LanceSTS to the forum!!
« Reply #4 on: November 22, 2010, 01:06:07 pm »
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  Thanks guys! Cant explain in words how happy I am to be a part of this great place!@!@

And we, in turn, are happy to have someone who wakes up in the morning and can answer our questions before 3 PM EST.  :D

hahahahaha!

jogan77

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Re: Officially welcoming LanceSTS to the forum!!
« Reply #5 on: August 18, 2011, 10:00:33 pm »
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hey lance
i talked to you on youtube i am 5'10 171 pounds play football and baseball my main sport is baseball but i am 15 and going into grade 10 and have made the football team i need some training the gyms in the area have lots of equiptment but very low support for people that are not on a fat loss combat workout style i have seen some of your youtube vids and like your stuff can you throw me together a 4-6 days a week training program thx Jon also if anyone else has anything good and are knowledgeable go ahead email me or just comment on this post

adarqui

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Re: Officially welcoming LanceSTS to the forum!!
« Reply #6 on: August 18, 2011, 10:34:37 pm »
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hey lance
i talked to you on youtube i am 5'10 171 pounds play football and baseball my main sport is baseball but i am 15 and going into grade 10 and have made the football team i need some training the gyms in the area have lots of equiptment but very low support for people that are not on a fat loss combat workout style i have seen some of your youtube vids and like your stuff can you throw me together a 4-6 days a week training program thx Jon also if anyone else has anything good and are knowledgeable go ahead email me or just comment on this post

arent you going to be lifting with the team? football practice/training is going on right now in high schools around the U.S., i imagine they will want you lifting with them?

LBSS

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Re: Officially welcoming LanceSTS to the forum!!
« Reply #7 on: August 18, 2011, 10:55:18 pm »
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hey lance
i talked to you on youtube i am 5'10 171 pounds play football and baseball my main sport is baseball but i am 15 and going into grade 10 and have made the football team i need some training the gyms in the area have lots of equiptment but very low support for people that are not on a fat loss combat workout style i have seen some of your youtube vids and like your stuff can you throw me together a 4-6 days a week training program thx Jon also if anyone else has anything good and are knowledgeable go ahead email me or just comment on this post

jesus fuck, learn where the comma and period are on your keyboard.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

LanceSTS

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Re: Officially welcoming LanceSTS to the forum!!
« Reply #8 on: August 18, 2011, 11:29:07 pm »
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hey lance
i talked to you on youtube i am 5'10 171 pounds play football and baseball my main sport is baseball but i am 15 and going into grade 10 and have made the football team i need some training the gyms in the area have lots of equiptment but very low support for people that are not on a fat loss combat workout style i have seen some of your youtube vids and like your stuff can you throw me together a 4-6 days a week training program thx Jon also if anyone else has anything good and are knowledgeable go ahead email me or just comment on this post

Hey bud, you dont need to do anything fancy, something like this will be good for you assuming you can perform the exercises with good form.

day 1

warm up (dynamic, light mfr, hops, jumps etc.)

Power clean- 4 x 4

squat- 4 x 5

rdl/ghr- 3 x 8

reverse lunge- 2 x 10

standing calf raise- 2 x 12-20 ss/w  weighted ab work (same set/rep scheme)


day 2


warm up

Plyo push up/ med ball throw 5 x 3  complex w sprint starts (10 yds)

Bench press- 4 x 5

pull up/chin up- 4 x max reps (once you hit 12 reps on all sets add weight)

shoulder complex-  plate front raise x 8, dbell lateral raise x 8 , scarecrow/rear delt fly x 8 - x 3 sets

triceps extension ss w hammer curl - 2 x 10



** that will work well as a mon/tues rest  thurs/fri, sub in power snatch for the power clean on the 2nd lower body day, front squat for the back squat. 

sub in push press for the bench press on the 2nd upper body day, and do pull ups if you did chin ups on the first day or vice versa.


other than that, make sure youre practicing your skill work for baseball/football, pnf stretching, and foam rolling.  Get 1.5 x your bodyweight in protein daily, get 8 + hrs of sleep a night, and add a little weight to the bar each time you go back through the workouts.

weighted ab work/ planks
Relax.