I wanted to take a minute to give everyone a heads up on some of the offerings at Sullivan Training Systems this Fall.
Athlete Strength and Conditioning
Starting on September 7th, 2009 we will continue to offer our services as the South Shore's best place to get bigger, stronger, and faster.
The Fall session will run from September 7th, 2009 - October 29th, 2009.
Session times will continue to roll out every hour from 3 - 8pm. Meaning there is a class at 3, 4, 5, 6, 7, and 8pm.
Training Days are Mon, Tues, Thursday, every week.
Cost is $249 per month.
Total Body Conditioning
TBC will be the name of what we will be offering to our regular clients. The primary goal of this program is rapid, sustainable fat loss, coupled with total body strength, and overall health.
This program will also feature rolling starts at 4, 5, 6, 7, and 8pm.
Training Days will be Monday - Thursday (choice of 2 or 3 days)
Cost for 2 Day: $179 per month
Cost for 3 Day: $249 per month
Semi Private and Private Training
Email for details.
Best,
T Sull
tom@sullivantrainingsystems.com
Tuesday, August 11, 2009
Tuesday, August 4, 2009
Things that you never do....but should.
1. Take the month of August off from all variations on chest training. Most guys I know will spend about 20 minutes on a Monday, Wednesday, or Friday (or all 3) to blast their chest with flat bench, incline bench, flys, cable crossovers, pec dec, etc.
Instead, take that 20 minutes to focus on pull ups, and sprint cardio training. Your shoulders will feel way better, you will have a bigger back, and you will shed some bodyfat from your sprint training. A good way to get some sprint training in is to set a watch for 6 minutes and do a 50 yard build up sprint, rest for 5-10 seconds, and see how many reps you can get in for 6 minutes. Too easy? do 8 minutes or 10 minutes and make sure you are building up to 80 percent of full speed, it isn't a jog.
2. Start every workout with 5 sets of 5 in the front squat with a decent weight. It will warm your whole body up, improve your squat technique and tighten those legs up. It will also burn more calories than most of the other useless shit you plan to do for the rest of your workout. Most people never squat. Many of the former athletes I know who read the blog say things like, "I don't need to be squatting or training legs anymore." Last I checked you walk on your legs, not your arms.
3. Stability Abs: Replace your situps, crunches, leg raises, weighted situps, etc. with planks, side planks, and back bridges. Try doing some stability abs 4 times per week for a month and watch your midsection tighten up and your back pain start to fade away.
That's all for now. Start adding this stuff in today and I will be back with some more stuff you can try.
Instead, take that 20 minutes to focus on pull ups, and sprint cardio training. Your shoulders will feel way better, you will have a bigger back, and you will shed some bodyfat from your sprint training. A good way to get some sprint training in is to set a watch for 6 minutes and do a 50 yard build up sprint, rest for 5-10 seconds, and see how many reps you can get in for 6 minutes. Too easy? do 8 minutes or 10 minutes and make sure you are building up to 80 percent of full speed, it isn't a jog.
2. Start every workout with 5 sets of 5 in the front squat with a decent weight. It will warm your whole body up, improve your squat technique and tighten those legs up. It will also burn more calories than most of the other useless shit you plan to do for the rest of your workout. Most people never squat. Many of the former athletes I know who read the blog say things like, "I don't need to be squatting or training legs anymore." Last I checked you walk on your legs, not your arms.
3. Stability Abs: Replace your situps, crunches, leg raises, weighted situps, etc. with planks, side planks, and back bridges. Try doing some stability abs 4 times per week for a month and watch your midsection tighten up and your back pain start to fade away.
That's all for now. Start adding this stuff in today and I will be back with some more stuff you can try.
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