The main goals at Training For Warriors Fair Lawn

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The main goals at Training For Warriors Fair Lawn are to build muscle , lose fat and feel better about yourself. Our strategy to accomplish this is to train everyone like an athlete. At the Fair Lawn facility we have some of the best training tools at our disposal. The centerpiece of the facility is the 6 lane 58 yard Mondo Olympic grade track. Sprinting is a big part of what we do. There’s no better feeling than running all out on a surface that’s meant for speed. Our expansive turf area measures 35 yards by 20 yards and gets a lot of use during the lower body sessions where sled pushes and various farmer’s walks are a staple. Along with this, the weight room has four squat racks , two benches, 2100 pounds of bumper plates and dumbbells from 4 pounds to 140 pounds. We also have three Assault Bikes and three Concept 2 rowers. These pieces get great utilization during our energy circuits done on Friday and Saturday. Bedsides sprinting, our athletes enjoy some of the specialty equipment we have. Since you might not be familiar with some, let me give a brief description of what they are and how they are utilized.

Woodway Force

One of the best performance treadmills on the market. This manual treadmill is great for re-enforcing acceleration mechanics and also can be used as a sled push. The resistance of the treadmill is easily controlled by a push of the button. The resistance can go from 0 – 150 pounds.

Benefits – great for sprinting at 100% , ease of use, easy to read data display for measurement

Athletic Purpose – reinforces acceleration mechanics and arm action

Application – sprints @ 8 mph – add resistance each set until 8 mph isn’t achieved.

sled push variation – 40 yards – add resistance each set

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Versa Climbers

This piece has been around a while and is making a comeback due to anaerobic and aerobic capabilities. It’s a great way to work both the upper and lower body . The machine replicates mountain climbing. Using both legs and arms to simulate a very aggressive climb. The resistance can be increased to go for a shorter, more strength producing, workout. The workout of choice is no resistance and go all out for 100 feet.

Benefits – works both arms and legs simultaneously, ease of use , can be used both aerobically and anaerobic

Athletic Purpose – reinforces knee drive and proper foot positioning

Application – 100 feet as fast as possible for 3 sets

– add resistance go for 15 seconds x 5

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Kettle Bells

Most gyms have kettle bells but I’m not sure how many training facilities have 18 sets ranging from 4 KG – 48 KG. The wide variety of weights 8.8 pounds up to 105 pounds allows for a great diversity in exercise choices. Swings , carries , walks etc are done in both the lower body sessions and the circuits.

Benefits – wide variety of weights allows for expand exercise selections

Athletic Purpose – carries and walks are the exercise of choice for building core stability

Application – over head walk – 20 yards down 20 yards back x 3 (4kg – 12kg)

– single arm walk – 20 yards down change arms 20 yards back ( 14kg – 32kg)

– farmer’s walk – 25 yards down and back, 20 yards down and back ,15 yards down and┬áback ( 20kg – 42kg)