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Nathan L., Falls Church, VA Strength & Conditioning Coach

Nathan L.

Strength & Conditioning

SILVER

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Training experience over 35 years View all coaching experience

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Fast Response Rate:
The percentage of time Nathan L. responded to client inquiries within 48 hours in the last 3 months.
100%
Training Locations
Training Locations
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Packages

Trial Package
Online Training for up to 10 athletes

5 session package with Coach Nathan. Each Workout should take approximately 45 minutes each

Session Length: 45 minutes

$10 5 sessions ($2/ea) + one-time fee

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Light Package
Online Training for up to 10 athletes

10 session package with Coach Nathan. 45 minute session length

Session Length: 45 minutes

$17 10 sessions ($2/ea) + one-time fee

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Standard Package
Online Training for up to 10 athletes

15 session package with Coach Nathan. 45 minute session length

Session Length: 45 minutes

$25 15 sessions ($2/ea) + one-time fee

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Elite Package
Online Training for up to 10 athletes

20 session package with Coach Nathan. 45 minute session length

Session Length: 45 minutes

$35 20 sessions ($2/ea) + one-time fee

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  • Virginia Commonwealth University (VA)

  • 30 years

  • Qualified Private Coach

  • Adults, Kids, Teenagers

  • Weight Loss, Olympic Weightlifting, Conditioning, Bodybuilding

  • Upper Body Strength, Speed/ Agility, Snatch, Rehabilitation, Power Clean, Medicine Ball Workouts, Lower body strength, Front Squat, Flexibility, Explosiveness, Deadlift, Core Conditioning, Clean and Jerk, Bench Press, Balance, Back Squat

Credentials

  • Virginia Commonwealth University (VA)

  • 30 years

  • Qualified Private Coach

Services

  • Adults, Kids, Teenagers

  • Weight Loss, Olympic Weightlifting, Conditioning, Bodybuilding

  • Upper Body Strength, Speed/ Agility, Snatch, Rehabilitation, Power Clean, Medicine Ball Workouts, Lower body strength, Front Squat, Flexibility, Explosiveness, Deadlift, Core Conditioning, Clean and Jerk, Bench Press, Balance, Back Squat

More About Coach Nathan

Professional football player 9 years. (COFL, AFL,)
Training experience over 35 years 1999 BTF(BALLY TOTAL FITNESS) PERSONAL TRAINER OF THE YEAR APRIL 1999 TOP 20 PERSONAL TRAINER.

Specializing in Sport Specific Training.
"If I knew then what I know now I would have been an NFL caliber athlete. Learning now what I didn't know then helps me help Athletes and Fitness Warriors all over the world avoid those training mistakes and get on a lifetime path to constant improvement."

My Education:
Physical Education Major Virginia Commonwealth University Powerflex,Plyometrics,eating disorders, Sports Nutrition certified.

My Certifications
ISSA Strength and Conditioning Specialist ,IFPA PERSONAL TRAINER, NESTA Speed Agility and Quickness Certification.

Other:
Play-by-play voice of DeMatha High School Football and Basketball, D.C. Divas Football, and Bowie State University Football and Basketball on US Sports Radio,

I have trained and coached some of the top players in the Washington Baltimore Area
From 2006-2010 I was the Strength and Conditioning Consultant to the 5 Time MIAA Champion Annapolis Area Christian School Eagles (Football)
I have coached athletes in over 12 different sports.
I am presently the Strength and Conditioning Consultant to the 2 time World Champions D.C. Divas Football.

Here is a typical US Sports Strength and Conditioning System Workout:
First all athletes, parents, and coaches are given a detailed description of each workout program:

Football

This is it! Here are the 12-Week 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!

Week 1 - Day 1 (Monday) of Your Program Week Difficulty: Medium
Exercise Name Set and Rep Combinations
1 Warmup and Stretch
8 minutes

2 Theraband Internal\External Warmup Rotation (AD)
12 reps, 8 reps,
8 reps

3 Bench Press
10 reps @ 170 lbs, 5 reps @ 205 lbs,
3 reps @ 235 lbs, 2 reps @ 270 lbs,
8 reps @ 235 lbs, 10 reps @ 220 lbs,
8 reps @ 205 lbs

4 Incline Bench Press (45 Degree)
12 reps @ 145 lbs, 8 reps @ 165 lbs,
8 reps @ 155 lbs

5 Dumbbell Fly Stretch
60 seconds

6 Dumbbell Lateral Raise
10 reps @ 30 lbs, 10 reps @ 30 lbs

7 Dumbbell Rear Lateral Raise
10 reps @ 24 lbs, 10 reps @ 24 lbs

8 Dumbbell Seated External Rotation
10 reps @ 20 lbs, 10 reps @ 20 lbs

9 Cable Triceps Pushdown
10 reps @ 125 lbs, 10 reps @ 125 lbs

10 Cable One Arm Triceps Pushdown
10 reps @ 50 lbs, 10 reps @ 50 lbs

11 Barbell Standing Forearm Flexion
10 reps @ 55 lbs, 10 reps @ 55 lbs

12 Hanging Bent Knee Leg Raises
16 reps, 16 reps

13 Med Ball Side Throw (standing)
12 reps, 8 reps,
8 reps

Action Photos

Client Reviews

Coach Nathan is great and was super helpful through everything definitely recommend him thanks for the help coach.

Coach Nathan definitely is top notch. I have had 8 sessions with him and I feel great!! He motivates you to go the extra mile, If you are looking for a quick fix this is not the place, but if you are looking for a life change for the rest of your life, Coach Nathan is the guy you want to have help you along the way. I already see progress in the 8 weeks, and he is giving me tools and the knowledge to continue on this journey! I highly recommend!!

(no details provided)

Coach Nathan is very helpful! He makes working out very fun and you always learn something new after every session! He motivates you to push harder and he is so dedicated in helping you meet your goals! :)

Coach Nathan has been very dedicated and committed to making sure I not only rehabilitate my weak ankle but also ensures I get a great workout in.

Coach Nate has been helping me take my workouts to a whole new level! One of the first things I told him when we met was that I felt like I had plateaued working out on my own, and he's done an amazing job of pushing me each session to make sure I'm getting to the next level of fitness. He's set me up on a weekly workout routine, and even suggested a meal plan I follow (though he's not hard on it, so long as you're eating well and energizing your body). The best thing is the way he circuits the workouts make them fairly short (usually 35-40 minutes), and I still feel like I've been at the gym for hours afterwards. I strongly recommend Coach Nate for anyone looking to get a legit coach to guide you through workouts!

I feel loads stronger and my 40 (yard dash) time has decreased dramatically thanks Nathan
I've lost 20 lbs. 5 dress sizes and over 10% bodyfat" I have seen many results, including increased self-esteem, energy and stamina. It is definitely more than I expected when I began my first session in front of the dreaded squat machine
I have finished seven weeks of the program. I feel great. Most of the workouts you give me are excellent. The Bench press is about were is should be now. Also, When I complete the 12 weeks what do we do next. I starting to get into this very much.-
'I've only been on his program for a little over a week, but having trained for football in the past (along with just overall fitness), it's nice to know that I have a structured weight and cardio program to reach my goals. Knowing my way around a gym is one thing, but having my daily workouts set out for me, along with feedback, adjustments, and tips, I can already see my body responding. Honestly, I am very excited to see where I will be in a few months.'
I started the NFL Combine program about 7 weeks ago. Since then I have noticed a tremendous increase in my strength and muscle stamina. All my lifts have gone up in weight and repetitions. I have gained about 4 lbs. of muscle while dropping my body fat by 2%. As a running back I need to be in top physical condition. I’ve found that out of all the programs I have done in the past, this one is the most beneficial for preparing me for football.
I am greatly appreciative to have relied on the expertise and experience of Nate Lewis and his online training US Sports Online Strength and Conditioning System services for our football program here at Annapolis Area Christian School. Since we started to utilize his services, we have seen immediate results; including a recent Championship Season and a 10-0 record! We have been fortunate to win two championships back to back and currently have the longest win-streak in Anne Arundel County* (MD USA HS Football). The workout that our guys endure are very challenging and productive. We have become a more explosive and confident team since utilizing this new training regimen. The beauty of our workout is that we can cater it to all of our athletes, whether they are freshmen or seniors. We appreciate and are thankful for the US Sports Online Strength and Conditioning System!" Kenny Lucas Head Football Coach Annapolis Area Christian School *AACS won its third straight MIAA Football Championship in 2011
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