Strength for the mat
Training that builds the grip, hips and conditioning wrestlers need, not bodybuilding.
Atlas Strength / Wrestling
Wrestling · Carle Place, NY
Strong on the mat. Smart on the scale.
Strength and conditioning built for wrestlers, plus a safe plan for making weight. Step on the mat strong, not drained.
Built for wrestlingStrength, power and grip
Make weight safelyNo crash diets or dehydration
BS KinesiologySUNY Cortland · NSCA-CPT
5.0 ★28 Google reviews
For wrestlers and parents
What wrestlers get
Too many wrestlers cut weight the hard way and show up weak. There's a better way.
- Real strength for the matPulling, gripping, hip power and a strong neck and core.
- Conditioning that lastsStay strong in the third period, not just the first.
- Make weight the right wayManage weight through the season with good nutrition and training.
- No crash dietsNo last-minute dehydration that leaves you drained.
- Stay healthierStronger athletes tend to hold up better through a long season.
- Off-season and in-seasonBuild in the off-season, maintain strength during the season.
Why Atlas
Why Atlas fits
wrestlers
Strength for the mat and a safe plan for making weight.
Make weight the safe way
A realistic plan for making weight without crash dieting or cutting water the wrong way.
Built around the season
Off-season strength, in-season maintenance and a schedule that works with practice.
Your first month
- First visit
We talk about their weight class, season and goals, and look at how they move.
- Weeks 1–4
They learn the main lifts and conditioning work, with a weight plan if they need one.
- Month 2 and beyond
Stronger on the mat and on track for their weight class.
On the mats
Room to
drill
A full matted room under the Atlas Strength banner, plus outdoor turf for conditioning.
Making weight
Make weight
without the cut
Most of the work happens weeks ahead, by slowly getting to the right weight class. In the last day or two, a few simple food tweaks can take a little extra off the scale without dehydrating. Every plan follows your school's weight certification rules.
All season
- Pick the right weight classBased on the certification assessment and where the wrestler is strongest, not the lowest number possible.
- Lose slowly, if at allSmall, steady fat loss through the preseason, within state limits on how fast weight can come down each week.
- Eat to trainEnough protein to hold muscle and enough carbs to fuel practice, so the wrestler stays strong while managing weight.
The day or two before weigh-ins
- Food weightFood in the gut weighs something. Lighter, lower-fiber meals the day before (less bulky vegetables, beans and big salads) mean less on the scale, with no lost strength.
- CarbohydratesStored carbs hold water. Trimming carbs a little the day before can drop a small amount of scale weight, then they go right back in after weigh-ins.
- SodiumKeep sodium normal all week and skip very salty, processed foods the day before so the body isn't holding extra water.
- Food timingEat the last full meal earlier the evening before, keep portions small and familiar, and avoid big late-night meals.
- HydrationKeep drinking water normally. Dehydration drains strength, can be dangerous, and the preseason weight assessment tests for it.
- Check the scaleWeigh in at home at the same time each day so there are no surprises.
After weigh-ins
- Refuel right awayWater or an electrolyte drink, plus easy carbs the wrestler is used to, like a bagel, rice, fruit or a sports drink.
- Nothing newStick to familiar foods on match day to avoid an upset stomach.
What we never do: saunas, sweat suits, spitting, skipping meals for days, diuretics, laxatives or water cutting. They're dangerous for teenagers, against the rules and leave wrestlers weak on the mat.
Mon–Fri · 7–9 pm
Evening
strength training
Semi-guided evening training for athletes who want to get stronger, faster and more durable for their sport, and anyone serious about getting strong. Train on your own program, or on Patrick's programming for off-season training or meet prep.
Not just for competitors
Strongman and powerlifting competitors, athletes in season or off, and anyone who just wants to train hard are all welcome.
Do your own thing
Bring your own program and use the whole gym: stones, logs, yokes, specialty bars and the turf.
Or train on Patrick's programming
Get programming from Patrick for off-season training or meet prep, with him on the floor coaching your lifts.
How it works
How it
works
No contracts, no sales pitch, no pressure. Month to month.
Reach out
Fill out the short form below, or call or text (516) 524-3420.
First session
We talk weight class, schedule, goals and any injuries, and look at how they move.
Train
Strength and conditioning written around the wrestling season.
Manage weight
Nutrition coaching to reach their weight class strong.
Included with your training
Your coach,
in your pocket
Every client can use the Atlas Strength app, built by Patrick. Your program, your progress and a direct line to your coach, all in one place.
- Your full programEvery session, exercise, set and rep, plus work for your off days.
- Know how hard to pushEvery lift is tagged with an intensity, so you never have to guess.
- Track your progressWorkout log, personal records and progress charts.
- Train around painFlag an ache and get safer exercise swaps.
Your coach
Patrick Rice
I work with high school athletes and teams, including wrestlers and football players. I coach every session myself.
With wrestlers, I focus on getting them strong and teaching them to manage weight with good nutrition, so they step on the mat ready to compete.
Client results
In their words
What clients say about training at Atlas Strength.
“I started training in January 2025 for my fitness test for the U.S. Service Academies in June. Because of his training, I was able to max out my push-ups and build strength in every category.”
“The best place to go for serious training the owner Patrick is the man to see for solid programs or personal training from people getting in shape, to competitive strongmen/powerlifters…”
“When I first started at Atlas Strength six years ago, I was looking to simply get stronger, but I found so much more than a gym—I found a family and an unparalleled level of coaching.”
Questions
FAQ
Anything else? Call or text (516) 524-3420.
How much does training cost?
It depends on how often you train and which option you choose. Semi-private training with a friend, the Hybrid Training Program and online coaching all cost less than 1-on-1. I'll go over exact pricing at your meeting, with no pressure and no contracts.
Will other people be in the gym during my session?
Daytime 1-on-1 sessions are private: just you and your coach. Evenings (7 to 9 pm) can have Hybrid Training and open gym members training too.
Is cutting weight safe?
Rapid weight cutting through dehydration or starving is not. We focus on managing weight gradually through the season with good nutrition and training, within your school's weight certification rules.
When should wrestlers start?
The off-season is ideal for building strength, but it's never too late. In-season training keeps wrestlers strong through the season.
Will lifting make my wrestler slower or too heavy?
No. Programs are built for wrestling, focused on strength and power relative to body weight.
Do you train wrestling teams?
Yes. I work with high school teams and small groups as well as 1-on-1.
Do you teach wrestling technique?
No. I handle strength, conditioning and nutrition. Technique stays with their wrestling coach.
Is lifting safe for teenagers?
Yes, when it's properly coached. Technique always comes before heavy weight.
Get started
Book your
first session
Tell me a little about you and I'll get back to you within one business day to set it up.
I coach every session myself, so there are only so many training spots each week.
- Location
- 558 Westbury Ave.
Carle Place, NY 11514
1 block from the Carle Place LIRR station
Get directions → - Hours
- By appointment. Your sessions are scheduled around your week.
- Prefer to talk? Call or text
- (516) 524-3420
Got it, thanks!
Your request is in. I'll get back to you within one business day. Need me sooner? Call or text (516) 524-3420.