Varsity House Strength & Conditioning - 184 Central Ave, Old Tappan, NJ 07675 - 201-767-1305 - info@varsityhousenj.com - Bergen Counties Premiere Sports Training Facility

1/25/12

This workout allows for the wrestlers to gain strength each week as well as maintain their strength through the circuit lifting. This lift is made for the 14 Varsity starters and since there are 7 exercises in the circuit it allows for each wrestler to partner up with a teammate to complete the circuit. The team usually performs this lift after a hard practice, so it is important for them to keep the intensity high with the main lift. The circuit is completed with weights each wrestler can keep moving for the entire 25 seconds.

-Coach Nick.

Upper Body

Main Lift
- Flat Barbell Bench 4x5
Circuit (3 rounds of 25 sec)
- Dumbbell Bench Press
- T-Bar Row/ Bent-over Barbell Row
- Pushups
- Incline DB Row
- Dumbbell Push Press
- Dumbbell/Barbell Shrugs
- Curls

Lower Body

Main Lift
- Hex-Bar Deadlift 4x5
Circuit (3 rounds of 25 sec)
- Lunge
- Mountain Climbers
- Dumbbell RDL (Stiff Legged Deadlift)
- Tuck Jumps
- Plate Hug Squats
- Squat Jumps
- Weighted Situps

Hey wrestling fans!

Check out this in season wrestling program sample that I have been implementing with my wrestlers from the Becton/Wallington wrestling team this season. The main focus of each session is to include a main lift and a circuit of exercises for that particular day. Below is an example of an upper and lower body lift that the wrestlers perform on two separate days of the week.

IN-SEASON WRESTLING TRAINING

Hey Everyone,

Welcome to the BEEF-LAB BLOG! Here is where everything Strength & Conditioning comes to life. Each week we will be posting videos, articles, and information about training, nutrition, and sports. Our goal is to provide our followers with the latest information in order to educate, stimulate, and inspire them to train. The BEEF-LAB BLOG will cover a wide variety of topics so check back each week, and please write in any training questions to our Q&A forum at info@varsityhousegym.com. GET JACKED!

-Coach Joe & The VH Crew

more articles...

01/18/12

VARSITY HOUSE ADULT WARRIORS

BEFORE

AFTER

I am 48 years old and I own a Wealth Management firm in New York City. I have always worked out. i played soccer, wrestling and lacrosse in high school, played competitive tennis in my 20's to 30's, trained in the Israeli martial art of Krav Maga in my 40's, but it wasn't until I started training at the Varsity House with Joe Riggio and his team of trainers that I became Warrior Strong. I have been training there for over 3 years, three times a week. It was my daughter who got me there. She is now a Division 1 Tennis player @ Lehigh University. She started training there as a freshman in high school when she was told she needed to get stronger to compete at a higher level. I was so impressed with Joe and his training methods that I begged him to take on an old guy...Varsity House Gym is filled mostly with high school and college athletes who want to play at a higher level, and a few adults who want to work out hard and get out of their comfort zone.

I am stronger, fitter and constantly learning about how far I can push my body. In fact as a result of how hard we work, I was motivated to enter a team into the Tough Mudder event which is billed as the hardest, most difficult race on the planet. Our team included Joe, Nick (another varsity house trainer) and a triathlete friend. We all finished, with no injuries. Varsity House doesn't just get you fit, it makes you Warrior Strong!

Lance Drucker, ChFC, CLU
President, Drucker Financial Group

Every day I have two or three people complementing me on my weight. Really two orthree a day! I never get tired of hearing it. When they ask me how I did it I’m happy to brag about my workout routine, where I go, what I do, and how it all came together.In 2008 I had my 3rd baby. I had complications with the pregnancy and ultimately went on bed rest in the hospital for a month. After returning home I had awful joint and back pain. I was battling the effects of Preclampsia, high blood pressure being an issue I never had, but now had to deal with. It felt like I was never going to be active again. In 2010 My girlfriends asked me to join Varsity House. This was not the type of gym that you needed a fancy set of work out clothes, its not a scene, just a great place to exercise with good friends. I was interested. When I first began working out with trainer Dan Goodman I couldn’t do a sit up! Not even ONE... The horror.

Its now 2012 and I am a COMPLETELY different person. Thank you Dan!! My highest weight was 235. I’m now 159. In the last year I have lost 47 pounds! I feel great. I am proud of how strong I am and what I can do in the gym. My last big push came doing a six week challenge at Varsity House. The six week challenge was a monitored fitness challenge measuring body fat, muscle, and weight loss. In six weeks I was able to loose 15 pounds with out loosing muscle. The group classes were competitive and always different. Everyone works at different levels but we all achieve success. I love working out with our trainers at Varsity house. Its ALWAYS hard but if I can do it any one can!! No more back pain, no more high blood pressure. I have more to achieve. I know if I keep working hard the time and effort I put into my workouts will yield the results I’m after. Thank you Varsity House

Kerry Ann Flahive
Mother of 3 girls
I run, I spin, I do yoga, I lift weights, I am healthy!