VARSITY HOUSE IS PROUD TO ANNOUNCE
1/03/12
Varsity House would like to welcome its newest addition to our coaching staff! Madei C. Williams former Syracuse Quarterback and QB Development expert will be bringing his knowledge and ability to Varsity House. Madei will be assisting us with our strength & conditioning programs, combine preparation, and offering private QB development sessions through his company MadQB Development School. If you’re looking to improve your game on and off of the field Madei’s real life experience and technical coaching ability will bring out your best athletic potential.
Madei C. Williams
Born and raised in Pittsburgh, Pa. Madei comes from a long line of successful signal callers from the Pittsburgh Area. He attended and played quarterback for Syracuse University and Southern Illinois University at Carbondale. He also played professionally in Europe and for the Manchester Wolves of the Arena Football League. Madei has been coaching quarterbacks on the High School level for 10 years. Madei not only understands the position specific kinesthetic movements of the body, but also has firsthand knowledge of playing the quarterback position at a high level. His goal of developing and motivating the “complete quarterback” is his passion. His high emphasis on the core fundamentals of the quarterback position during training enables his students to become efficient in the art of self correction.
To book QB Training sessions with Madei, or become part of our performance programs please call or email us today! 201-767-1305 or info@varsityhousegym.com
9/27/11
POUND-FOR-POUND BADASS
About a year and a half ago I started working with a 16 year old boy named Joey Lorusso, he has now become an 18 year old man on his way to college. Joey stands at 5’7 140 pounds and trains with me 3 times a week. Along with our training sessions he also trains his Jiu-jitsu, Muay Thai, and cage work 3 times a week to continue to improve his MMA. Joey has competed in several Jiu-Jitsu tournaments and will be looking forward to his first cage fight sometime in the near future. Some of Joey’s numbers before we started working together was around 160# bench, 135# overhead press, and a 250# box squat. Fast forward to now he recently hit a 210# bench, 185# overhead press, and 310# box squat. These are only some of the gains he’s made, all of his major movements have made huge improvements.
Joey is a prime example of what consistency means to training. He has never missed any scheduled workouts and if there was a reason he had to miss we made sure we got that scheduled lift in. He has worked very hard and has earned all of his personal records, but understands that it is only the beginning and improvements are always needed. This is a look at Joey’s training last week. We went for singles on the bench after doing 3 weeks of band work as well as close grip on the 4 board press. We also looked for singles on the front squat and max box jump height. The other major lift we looked for a single on was the overhead press. Included in the video you will see some of his standard accessory work. Lastly you will see him take on his Friday finisher which was 4 rounds of 5minutes on the mat doing a combination of different exercises.
-Big Mike
6/15/11
HIP EXPLOSION FOR ADVANCED LINEMEN
Come August at every football practice around the country, coaches will be barking at their offensive and defensive lineman to “Bend!” For most guys who have lifted all summer paying almost no attention to their flexibility, it’s going to be almost impossible for them to get into the groove of playing with pad level. If a coach expects his players to be able to bend, he’d better be drilling specific positional work and flexibility YEAR ROUND! Here’s an inside look into one of our training sessions with three of our college lineman from Feb 7th! These guys train all aspects of their game year round and that’s why they will all be starters when camp breaks this summer.
1. DEEP OH Squats (Weighted) 4x5 reps - Start with just a broom stick and then work your way to a weighted bar. |
2. Barbell Duck Under’s (Weighted) 2x5 reps Each W/ Sandbag - Make sure the Sandbag stays high and tight on the chest. Sandbag strikes help with overall punch development and train the hands to stay high and tight on the rib cage.
3. Barbell Duck Under’s (Hand Strikes) 2x5 Hand Strike’s - As flexibility increases bar height should be lowered.
4. Vested Knee Jumps 3x3 jumps - We incorporate weighted knee jumps prior to any explosive contact movement. These jumps get the Central Nervous System fired up and ready to HIT!!
5. Vested Kneeling Strikes on Heavy Bag 3x10 reps - Heavy bag strikes from the kneeling position emphasize hitting an opponent with your hips and hands simultaneously. The Heavy bag is a great tool for both offensive and defensive lineman. If you do not have access to a bag, I highly recommend investing in one!
6. Tire Battle 1 -on-1 Pass Rush -In the off-season we super set all 1-one-1 pass rush drills with another exercise. We implement tire battles/speed ladder/cleans etc. so that our lineman are able to focus on technique while being winded. It’s very easy to be technical while you’re fresh. Solid technique is what will save you when you’re tired, so you have to practice tired!
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Varsity House Strength & Conditioning © 2012
184 Central Ave. Old Tappan, NJ 07675
PH: 201-767-1305 - info@varsityhousegym.com
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