The Power of a Simple Tool

Since founding Varsity House Gym in 2006, Coaches Joe Riggio and Dan Goodman have made EliteFTS bands a permanent fixture in their training system. From NFL athletes to five-year-olds to 75-year-old clients, bands are used daily for warm-ups, strength development, and power training. What makes bands so indispensable? According to Joe: “They’re super low impact, portable, and incredibly versatile. We use them with every athlete, every day.”

Whether you’re on the road, training at home, or coaching in a high-performance gym, bands offer unmatched value—and when it comes to quality, the guys at Varsity House don't cut corners: “We’ve tried the cheap ones. Don’t do that. Trust us—EliteFTS bands don’t snap, peel, or waste your money.”

Warm-Up Staples That Should Be in Every Program

1. Band Pull-Aparts
A daily must for shoulder health, especially for throwing athletes. Variations include overhand, underhand, overhead, and offset pulls.

2. Shoulder Dislocates
Using a wide grip on the band, these open up the shoulders and pecs far more effectively than rigid tools like PVC pipes. Joe warns: “If you’re hearing crunching, widen your grip.”

3. Banded Good Mornings
Key for posterior chain prep before speed or lower-body sessions. A dynamic way to grease the hinges before sprint work.

4. Speed Squats with Band Resistance
Add overspeed stimulus to squats using bands. “The bands actually pull you down faster, making this a sneaky power builder,” says Dan.

Next-Level Plyometrics with Bands

Resisted Pogos
A simple progression to get the CNS firing while building foot speed and anterior chain strength.

Lateral Bounders and Crossover Jumps
Teach athletes how to decelerate and absorb force—skills that directly translate to sport.

Resisted Broad Jumps
The non-barbell way to teach explosive triple extension—great for large groups and athletic development.

Banded Jump Absorptions
Using band-assisted “Triphasic Bar” setups, athletes can train fast, explosive jumps followed by focused landings to develop power and impact control.

Accessory Strength That Translates to Sport

Banded Bulgarian Split Squats
Bands create a different kind of tension—one that teaches deceleration, power, and force absorption.

Nordic Glute Ham Raise with Bands
This classic posterior chain developer is brutal—but bands make it accessible to every athlete. The band acts as a spotter, allowing progression without compromising form.

Hamstring Flutters & High Knee Stomps
Specialty drills for sprinters and field athletes, targeting the high hamstring-glute junction. These build resilience against the most common pulls and strains in sports.

Why Band Quality Matters

Coach Joe didn’t mince words: “We got lazy, bought some cheap ones off Amazon... they snapped.” Only EliteFTS bands consistently hold up to the wear and tear of daily use. With nearly two decades of real-world testing under load, they’re trusted by coaches serious about safety and performance.

The Business of Strength Retreat

Gym owners: if you're serious about building a staff that performs and stays, don’t miss the Business of Strength Retreat hosted by Varsity House on September 18–19 in Scottsdale, AZ. Theme: Interns to All-Stars. Expect elite speakers, a 10-week intern program blueprint, cultural strategies, and a shot at $5,000 in consulting.

👉 Visit BOSRetreat.com
🎟 Use code elite250 to save $250.

Final Thoughts

Bands aren’t just for beginners or warm-ups—they’re a key ingredient in high-performance training. With the right coaching and quality tools, they can bridge the gap between strength and speed, power and resilience. Whether you're running a gym or just starting your fitness journey, the message is clear: invest in bands that work as hard as you do.

Dan Goodman is the co-owner of Varsity House Gym, a strength and conditioning facility catering to elite athletes and weekend warriors alike. His passion for entrepreneurialism and business transformed itself into the internationally recognized Business of Strength seminars and podcasts. Dan is a proud family man and lover of traditional Italian Sunday dinners who currently resides in Bergen County, New Jersey, with his wife, Dana.

Joe Riggio started Varsity House in 2006 from an unused loading dock, driven by a lifelong passion for fitness that began when he was twelve. With a master’s degree in Biology and nearly two decades as an Adjunct Anatomy & Physiology Professor at Montclair State University, Joe's scientific approach has not only propelled Varsity House to a 20,000 sq/ft facility but also helped numerous athletes and local adults enhance their fitness. As a dedicated family man and avid outdoorsman residing in River Vale, New Jersey, Joe is passionate about expanding their brand and assisting other gym owners in achieving business success through innovative training and business strategies. Together, Dan and Joe are steering Varsity House towards a future of expansion, aiming to open ten new semi-private training facilities in the next five years.