The Importance Of In Season Training

So you spent all summer and fall training hard and preparing your body for the grueling winter hockey season. You added muscle, increased your strength, speed, and conditioning levels. You pushed, pulled, and forced your body to adapt to the new levels of demand you were placing on it.

What do you think happens when you stop lifting, stretching, rolling, and performing your mobility work? Do you think it magically maintains itself all season?

The answer is no. College players and Pro Players train throughout the entire season, shouldn't you be mimicking the things that they do? You need to do some type of maintenance work on your body to keep everything functioning at the highest level so you can succeed on the ice. That is why I think in-season Sunday Sessions are so valuable.

We will be doing a big group session from 11am-12:15pm every Sunday to help you keep your bodies running at top speed. Session will begin this Sunday, December 12, 2010, so shoot me an email, text, or call to reserve a spot in the group. Cost will be $299 for the winter. Payment plans as always are acceptable.

tom@sullivantrainingsystems.com

781 831 3901

Adult Training: Winter Bootcamp

This Winter 2010, Sullivan's in Weymouth is going to be shifting gears a bit. We are in search of some new clients for our night time or early morning classes. Details are below. If you can get your Mom, Dad, Aunt, Uncle, older sibling or neighbor to join with us, there will be a referral gift in it for you. Either a T-shirt or gift certificate, or training discount, whichever you choose. Please help spread the word and send this to as many people as you know!

Adult Training Camp (12 weeks)

Start Date: Monday November 8, 2010
End Date: February 4th, 2010

Session length: 1 hour

Available times: 6:30am, 7:00pm Mon-Thurs, and Saturday mornings

Cost: 2 days per week: $495 (or 3 pmts of 165.00), 3 days per week $595 (or 3 pmts of 198.00)

Some Additional Info:

Everyone's workouts' will be completely tailored to your physical abilities. I will never ask you to perform a workout or exercise that is beyond your current fitness level.

You will have fun and you can expect to lose 15 lbs!

Please email me at tom@sullivantrainingsystems.com with any questions or to sign up.

Here is video of a couple of my longest tenured training clients:

Sign Ups for Hockey Camp

Listen, If you want to prepare for hockey tryouts this year, you are an idiot if you don't do this camp.

Details can be found in the blog post below.



If you want to sign up, you must send an email or facebook message to Tom Sullivan with the following information to reserve your spot. Facebook Tom Sullivan or send an email to tom@sullivantrainingsystems.com



Name:

School:

Year:



If you send an email to reserve your spot before Midnight on Tuesday October 26th, you will receive a discount of $25, making your price $200 bucks for two weeks of training.

Introducing Sullivan Training Systems Preseason Camp!

On November 8th, 2010, I will be embarking on a new program offering with my good friend and high school hockey coach, Matt Gibbons. We will be offering a camp for high school hockey players, that will be better than anything out there. I don't like to bash anyone else's programs, I just know that there will be nothing like this. Here is a play by play of how the camp will go:

To Sign up: email tom@sullivantrainingsystems.com to reserve a spot

Monday, November 8th - Shea Rink Quincy
This will be our first ON ICE session of camp. We will have check ins, distribute jerseys and go over the game plan of what we are looking to accomplish for camp. We will hit the ice from 4-5pm at Shea. This on ice stuff will be completely different than what you are used to. We will not do suicides or wind sprints or any other useless conditioning exercise. Your conditioning will come from small area games, battling, and the up tempo pace of the skate, no standing around.

Tuesday, November 9th - Sullivan Training Systems, Weymouth, Ma
This will be our first OFF ICE session of camp. We are going to split the off ice sessions into two groups. One group will train from 6-7pm, group 2 will train from 7-8pm. This training will be strength, speed, acceleration, and endurance based. Find a kid who has trained at STS before and they will tell you that it is the best on the south shore. We will push sleds, climb ropes, throw medicine balls, and build leg strength.

Wednesday, November 10th - Sullivan Training Systems, Weymouth, Ma
OFF ICE session 2. New exercises, challenges, and obstacles to overcome. Training times will be the same.

Thursday, November 11th - Shea Rink Quincy, Ma
ON ICE session 2. More small area games, quick decision making, competing, battling, and challenges. 4pm-5pm.

Friday, November 12th - Sullivan Training Systems - Weymouth, Ma
Third OFF ICE SESSION, week 1 completion. Group 1 from 5-6pm, Group 2 from 6-7pm.

This will be how the first week will happen, week 2 will be very similar.

Cost for the program will be $225 per player.


Wrapping up

This camp will feature 5 days of training, 2 days off, followed by 5 more days of training. You will get 10 sessions in 2 weeks, 6 hours of off ice strength and conditioning, 4 hours of on ice instruction and development.

As coaches our goal for this camp is to leave you prepared to dominate at tryouts at your respective school. We are expecting 40-50 kids and you will have an opportunity to compete against kids from other schools and leagues. Don't trust anyone else with your winter season preparation.

The Washed Up Athlete Program - Part 1

As I sit here and try to write about topics that will appeal to the audience that tunes in here, I keep coming back to the demographic of the typical reader. You know, the people who I run into on the street who say they loved the last blog or the people who chime in from the comments section or through facebook messages, etc. The typical reader and most of my good friends are the following type of people:

• 24-30 years old
• former collegiate athlete, with a few pros thrown in there
• currently sitting in an office for 8-10 hours per day
• living in Boston
• time being the biggest hurdle to getting the physique they want
• pretty active with a decent knowledge of exercise technique from playing days
• looking for a simple way to get more out of workouts

Let's start with one of the biggest problems I see in this population. The warm up. Or the lack of warm up. And for the record, doing a few trunk twists, a couple arm circles, and finishing with a set of bouncing hamstring rippers is not a warmup. Here is the type of warmup you need:

1. Foam roll or some soft tissue work - 5 mins
2. Static Stretch - 5 mins
3. A couple of mobility and dynamic drills - 3 mins

(this week I will film a good, quick workout for you at the gym, that can be done in a commercial gym).

Notice there is no, "hop on a bike, or go for a quick jog." These do not warm you up for anything except jogging or pedalling slowly on a bike. I want you to start rethinking your warmup. Stay tuned for the warm up video. Later in the week I will address abs or core training, and finally with a couple of sample workouts.

Boys & Girls Summer Middle, High School, and College Athletes

Summer 2010 is right around the corner. This year at the STS Summer Program, we are expecting between 55-75 athletes. We will be limiting group size to 9 athletes. There will be a number of start times which you can find below. Each session will last 90 minutes. The program will begin on June 21st and run until August 26th. That is 10 weeks of focused effort towards making you a better athlete. If you want to add 10-20 pounds of muscle to your frame while getting faster, more powerful, and leaner, this is the only place to do it. If you are a female athlete the program will be a little different. You will not add mass, but get quicker, more flexible and skinnier. Send me an email at tssullivanjr@gmail.com to reserve your spot.

Start times:

Morning:
6am, 6:30, 7:15, 8, 8:45, 9:30, 10:15

Afternoon:
3pm, 3:45pm

PS. College program starts Mid May (whenever you get home) and high school athletes who get out of school earlier than the 21st can start sooner.

STS College Bound Athletes.

Johnny McInnis formerly of Quincy Youth Hockey fame has played the past two seasons for the Okotoks Oilers of the Alberta Junior Hockey League. This year in 58 games played, Johnny tallied a ridiculous 42 goals, 31 assists, and 73 points. He was selected as team MVP for the season. Johnny spent last off season with us and was able to put on substantial size, strength, and speed which can be credited to the dedication he put in at the gym all summer. Plus when you have a high powered scorer who doesn't mind getting his hands dirty, that's a guy you want on your team (Johnny is in the white jersey below). John is off to Minnesota State next year to play ice hockey. Congrats buddy, I look forward to helping you take your game to the next level this off season.

Another STS College bound kid is Brian Sullivan of BC High. Brian will be playing college football for Massachusetts Maritime Academy (along with Rich Aylward) next season. Brian has been training with me since I opened STS and undoubtedly is the most dedicated athlete I have had. He continues to get bigger, faster, and stronger, and I have no doubt he will be rushing for piles of yardage next year. Good luck next year buddy! Bri is pictured above rushing for one of his many touchdowns.

The Other Side of STS.

Today's post will be all about two of my rock star women clients, Shelley Devane and Kristin Rosano. I have never written about these two on the blog, and they are long overdue for some praise.

Some brief history: Shelley and Kristin began training at STS last summer with Mike. They really enjoyed working with him during his summer bootcamps. When fall hit and it was time for Mike to return to pursue his Marine Corps career, I was worried that the girls would stop coming to workout (most of Mike's clients stopped training with us when he left) since now they would be working with me. I was wrong and they have been training ever since. My biggest mistake in working with the girls is that we have no real benchmarks as far as weight, circumference measurements or before and after photos. The only proof of results is that they continue to be very consistent with their training, they look terrific, and seem to really enjoy working with me. Below is a video of one of their recent training sessions. My biggest regret is that I do not have 15 more clients like the girls, which I hope will change in the near future. Mondays and Thursdays at 6 are my favorite times during the week because I get to spend 60 minutes with these two.




If you are interested in training with me and getting these type of results and doing totally different, fun workouts, contact me at tssullivanjr@gmail.com

Nutrition for Collegiate Student Athletes...and you!

Recently I was hired by the Babson College Hockey program to run 10 strength sessions this spring. Today will be my 3rd session with the team. I wrote up a 7 page manual of a bunch of thoughts on how to make the most of their training for ice hockey. I will publish bits and pieces on the blog because the advice is applicable for people who get to the gym 3-4 times per week.

This is the nutrition section that I wrote and the last piece features how to eat at the dining hall. This advice is also applicable for the lay person looking to eat healthier and build a more impressive physique. Check it out and let me know what you think.


Nutrition

Let’s shift gears a little bit and talk about another huge part of the equation. Nutrition. Nutrition may be as important as training, seriously. Here we go with another list to keep things simple.

1. Drink 1 gallon of water everyday. Water should be your beverage of choice. The occasional Diet Pepsi or coffee is fine. Green Tea is excellent for you, and good old, plain, unflavored water is best.

2. Gatorade, Fruit Juice, High octane soda, Vitamin Water, and the rest of them are rubbish and have no place in a healthy diet except if you enjoy them during competition.

3. Post workout nutrition is critical. You should be having a serving of whey protein immediately post workout with a full, healthy meal within 25 minutes.

4. While we are on the topic of supplements, there are only a few that I recommend. I recommend using 5 grams of creatine pre workout, and another 5 grams post workout. Basic creatine monohydrate is all you need. You don’t need anything named after a snake, crazy goblins, or anything with XXX on the label. The only other stuff I think you need is fish oil. Go to CVS and buy yourself a big bottle of fish oil caps and take 3 with breakfast and 3 with lunch. Personally I like a little caffeine pre-workout in the form of iced coffee with no cream or sugar but this is personal preference only. Sometimes a little boost can go a long way during your tougher sets.

5. When you go home for the summer, your first responsibility is to find a farmer’s market, a fruit stand, or a place to get good quality produce (not stop and shop). Eating produce that is locally grown, seasonal, and free of genetic modification is the healthiest thing you can do for your body. Most times these places will also have nice things like locally laid eggs and flowers for your girlfriend.

6. For your bread products, the only brand I can recommend is Ezekial Bread. It is made from sprouted grains and is full of proteins. White bread, and bread with tons of preservatives and chemicals wreaks havoc on your insides. Recent research has shown that grains in fact are not good for your health. Is whole wheat bread and fruit from stop and shop going to kill you? No, and if this is your only option, that’s fine, I want to present you with what is optimal, whenever possible. Whenever you can, you want fresh stuff without preservatives.

7. You must eat 5-6 times per day (at least 4). Shakes, healthy snacks, and meals count as feedings. If you are trying to gain weight, eat 8 times a day, with something before bed.

8. Keep your shitty eating habits for 3 meals per week. If you want to have a blowout every Sunday where breakfast is pancakes, lunch is a bacon cheeseburger, and dinner is Chinese food, that is fine, or you can spread it out over the week. This planned cheating helps satisfy any cravings you may have. You should try to eat to support your goals 90 percent of the time.

9. Start preparing your own food. This is the healthiest option and a great habit to develop.

10. With all of this in mind, I realize your options and habits will be different when you are on campus. Gordy Trim doesn’t always provide what seem like good options. So here would be my recommendations for eating at Trim.
a. Get out of bed and get to breakfast everyday. If you aren’t willing to do this, nothing else matters. It’s that important. This is an opportunity to get your body jump started with 500-800 quality calories. Scrambled eggs, bacon, two pieces of fruit. NOT cereal, waffles, and bagels.
b. Stay away from pizza and pasta. These are poor choices from Trim. Twice a week max you can have a couple of slices of pizza. Pasta is almost void of nutritional value.
c. Hammer the salad bar. Try to have 2 salads everyday (one with lunch, one with dinner). Use your head. Lettuce soaked in ranch isn’t a good choice. Try different things, the more colors the better.
d. Crush water. Not juice, not soda, not milk. Water.
e. Bring a shake or a bar to class with a handful of nuts or stolen trim fruit if you have 3 classes in a row. Don’t do more than 2.5 hours without eating.

Here is a weekly shopping list for you (or Mom).

Frozen Berries (biggest bag you can find)
Fresh Apples
Box of Clementines
Pile of bananas
Bell Peppers
Onion
Green Leafy stuff that you like (broccoli, spinach, romaine lettuce)
Bag of sliced almonds
Bag of shelled almonds
All natural peanut butter or almond butter (pricey but way better for you)
2 frozen loaves of Ezekial Bread (found in freezer section)
Strawberry Preserves (all natural if possible)
Lean Ground beef for burger patties
Any type of steak (flank or skirt steak is nice and lean)
Boneless chicken breast
Any kind of fresh seafood (must be used that day)
Lean cuts of bacon
2, 18 packs of omega 3 eggs
Chobani Greek Yogurt with fruit on bottom (strawberry, blueberry, and strawberry banana)

TSull has been MIA.

I apologize to anyone following along. I haven't wrote a blog in weeks. I haven't forgotten about the blog, I just really haven't been struck with any topics worthy of writing. I really don't have a set system for the blog, when something strikes me as a potential topic, I write about it. I think I need to start to plan better so I can write more frequently. So today I will just rattle some things off that are on my mind:

1. "You can't out train a shitty diet." I forget where I heard this originally but a lot of fitness pros throw around a variation of this. Recently I have started dialing the diet in because we are fast approaching shirts off season, and with some focus, fat will fall off you. Here are some tweaks I have made.

a. Less booze. I have cut back the frequency of how much I drink and it has made a huge difference. I still have one night where I let the wheels rattle off the bus because I enjoy the hell out of it.

b. Except for Sundays, almost zero grains and starches

Just these two have made a huge difference.

2. A book I read by Nate Green called "Built for Show" may have nailed it. A seasonal approach to training seems to really be paying off for me. I didn't follow Nate's program but I spent the winter with a laser focus on increasing my lifts and really pounding the weights. I cut way back on "cardio" and plyos and watched my weight go up to about 210. As the weather warms up I have added back some conditioning at the end of a lift along with a couple of days per week where I perform fast paced, intense circuits. As my abs start to resurface, I find that I am about 205 lbs and lean. At 200 pounds I think I can get my bodyfat to where I usually am at about 190 or so pounds.

3. As the weather gets nicer, attendance has been up at "Saturday Sweat". Here is some footage from last week's session. If you have been thinking about coming down, here you go:



4. I have been eating "Ezekial Bread" with breakfast for the past couple of weeks and love it. It is made from sprouted grains and is a complete protein. Swap this out for your bread products and you will look and feel better. It can be found in the health section freezer at Stop and Shop, bottom shelf. It is kind of hidden and is in a bright orange package. I think it is on the bottom shelf because its not popular with the general public/land whales.

5. With the weather starting to get nicer, you need to start today building the physique you want to unveil when you take your clothes off. What will people say about you? Because they are definitely judging you.

2010 Spring Session for Middle and High School Athletes

Sullivan Training Systems 2010 Spring Session

The spring session will feature a 2, 3, and 4 day option. It will be a 12 week program that will feature the style of training that has made us successful. Each 60-80 minute session will be geared towards making you the strongest player on the ice/field.

Start Date: March 15, 2010
End Date: June 5, 2010

Each session will be 60-80 minutes

Spring Session will run Monday-Thursday with your option or training 2 days, 3 days, or 4 days per week.

Pricing:

2 day: $429
3 day: $629
4 day: $829

Monthly Payment Plan is also available so you don't have to pay in full up front. Any questions, please email me at tom@sullivantrainingsystems.com or call 781.831.3901

Sull's Gym: 2 Years

This week marks the 2 year anniversary of Sullivan Training Systems. I thought I would take this opportunity to reflect a bit on this journey. As my writing style dictates I usually like a bunch of random thoughts in bullet point format, I find it easier to read and hope that you do too.

1. I can't believe it has been 2 years since I first opened a training facility. It feels like last week I was still at 86 Hancock Street in Braintree. Not too long ago, I was cold calling at EMC immediately after graduation.

2. Old Gym was a second floor "studio" (used loosely) with no parking, hidden location, minimal signage, 800 square feet of training space, 8 foot ceilings with people over 5'10" constantly military pressing barbells through the shitty ceiling tiles, no room for speed and sprinting work, and 18 clients in my first summer of business.

3. STS Weymouth (newer Gym, will have been located here for one year this April) is a ground floor warehouse space, with good visibility in an industrial park, 25 foot ceilings, 35 yards of indoor turf, and 38 clients for the first summer session here, with this summer's goal of 64 clients (lofty, but so what).

4. With the new space, expenses have tripled, so I have had to really tough out some tough months as we get going. Increased expenses means increased stress as a business owner cutting the checks. It has been really important to remain positive knowing that business will continue to increase.

5. Business has continued to increase each quarter and I am expecting a huge boom for this upcoming summer season.

6. It is extremely important to have supportive friends and family. If it wasn't for my family letting me temporarily losing my mind and driving across the USA, I would never be in the position that I am today. My mom has been a huge help in keeping track of accounting issues and keeping the books organized, and Dad has been a huge help as a sounding board for business issues, sales advice, and being a dedicated client and walking billboard for the results he has gotten working out at STS.

7. I think the count is now at 734,000 for the number of times I have had this exchange: (Sull walks into watering hole in Boston to bend the elbow with some friends...) "Hey Sull, how's business?" "It's going great man, lot of fun, I love it." "That's great to hear, I gotta start getting in there a couple of times per week."

While the interest is great, I wonder: I hope people don't feel like we have nothing else to talk about. I am just interested in having a few beers, some shitty food, and relaxing, same as you. Just to let you know, people who say this NEVER come in to workout, and that is perfectly fine. I realize it is a pain in the ass to leave Boston after work to get to Weymouth to workout. So let's talk about the Olympics, where the most recent phantom bed-wetter has struck, whose girlfriend is the hottest, how great this burger is, etc.

8. As I settle in to this business, I am beginning to realize what I have to offer the marketplace that is better than my competition. I really believe that 50 percent of what I do is Fitness/Strength and Conditioning. I believe whatever makes up that other 50 percent is really where I excel. Some of it is intangible stuff, some of it isn't. I just know that if you hand me your 14 year old son or daughter for 12 weeks per summer, I will return you a kid who has gotten brutally strong, overcome numerous obstacles, no longer makes excuses for things that they can control, is mentally tough, and has a new found love for improving themselves in the gym. I know that anyone who spends a Fall Session working with Jeff, Brendan, or myself wouldn't dream of spending next fall anywhere else. There is a Planet Fitness one half mile from my door, so there is more to this thing than plates and barbells.

9. Every day when I turn the key to unlock the gym, I am thankful that I get to do this. My goal for every person that walks through the door is that the hour or two that they spend with me will be the best part of their day.

Mentally Tough Teenagers?

Lately I have been hearing from a lot of fellow coaches about the same issue. Their athletes are not mentally tough, they shut down when faced with the slightest bit of adversity, and they are not nearly as gritty as the athletes they have coached over the past 10 years. I have to agree completely. As I get more experience in dealing with young athletes it is clear to me that a good portion of these kids are weak. In every aspect possible. Now that we agree on this point, how do we move forward?

I often catch myself falling into the trap of "when I was in high school" or "when I was a kid" and stopping before I start a 5 minute rant. For me, berating people with how tough you were as a kid doesn't help anyone accept pump your own ego.

Instead of bitching and moaning about how weak kids these days are, do something about it. Personally I plan on taking the kids on my high school team and the athletes who enter my facility and placing them in difficult situations, often. Pushing them through discomfort and forcing them to compete against each other, and teaching them about digging deep. On a regular basis I implement rules and strategies at the gym that do not allow kids to say things like "I can't". I do not accept excuses from young athletes and practice the policy of brutal honesty with them. To me it is a change from the "everyone gets a trophy" mentality that they deal with at school and local sports.

In short, let's stop the "when I was a kid" rants and actually try to help these kids get tougher. Some kids will shut down and some kids will respond. Focus on the ones who respond.

Congratulations: Richie Aylward

I wanted to take a short moment to say congratulations formally to Richie Aylward. Rich was recently accepted into the Massachusetts Maritime Academy and will be joining the Buccaneers next Fall. Richie has been training with me since I started out on my own. Between sessions in the basement/garage and local shopping mall parking lots, Rich has established himself as a big, strong, athletic kid who will play Football and Track & Field in college. More importantly for Richie, he will be attending a school that will allow him to pursue a career on the high seas. Having spent a lot of time on boats with Rich, most memorably a voyage from Buzzards Bay to Nantucket Island in a hail storm in 6 foot seas (on a 19 foot boat) to celebrate July 4th, I know this next step for him is the right one. So congratulations Richie, thanks for your support my friend.

Peak Inside STS Weymouth

When I went to the gym today, I planned to work up to a heavy weight and get after some bench press singles. I personally believe winter is a good time for me to build up my top end strength. However, as I was warming up on the bench, I noticed I had some pain in my left hand. I was determined to get a workout in, but a lot of exercises hurt. As I was taking a look at the workout plan for some of my fitness clients, I figured that I could get through most of it with minimal pain. What I did was this:

Foam Roll
Dynamic Warmup
Mini Circuit that consisted of:

plank variation for reps
glute bridge for 30 seconds
ankle mobility drill
and overhead squats

Workout was as follows:

Front Squat or goblet squat (went with 185 lbs on the front squat) paired with a series of short sprints, suicide style for 5 sets with 1 minute rests between sets. This by itself was a pretty decent workout and had me laying on the turf with my chest heaving. I rested for a couple minutes then attacked two more pairs of exercises. Number 2 was pushups vs. bands paired with renegade row, both for 10 reps x 5 sets with 1 minute rests. Number 3 was recline rope rows for 10 reps paired with 15 sandbag swings for 5 sets with 1 minute rests. All said and done I was smoked. Bottom line, you should be able to figure out how to train around an injury or a small setback, if you don't ask!


Best,

TSull
tom@sullivantrainingsystems.com

New Years Ressy Update

Right now is a great time to do a status check on your New Year's Resolutions. How are they going? If you are not where you would like to be, simply reset your goals and start over. This is one of the biggest reasons why I dislike formal resolutions and prefer traditional goal setting exercises. If you took my advice and set a goal for 15 weight workouts and 15 cardio/conditioning workouts for January, you still have 12 days left to achieve your goal. So, stop feeling bad for yourself for falling off the wagon, and get back after it. If you need a little push, here is one for today. After work and voting (in Mass), try this:

Pair these two lifts together:

Goblet Squat 5 sets of 5
Chin Ups 5 sets of 5

Perform with minimal rest between sets. Then finish with:

Treadmill tabata sprints. Warm up on the treadmill by gradually increasing speed for 4 minutes until you are at 75 percent of max effort. Let the treadmill belt run at this speed. CAREFULLY, get on while holding the handrails until you catch up to the belt and sprint for 20 seconds. Take 10 seconds rest and repeat :20 work, :10 rest for a total of 8 reps. Shower and go home. You have just done one weight workout and one cardio workout. Chalk today up as a 'W'.


Go get it done,

TSull
tom@sullivantrainingsystems.com

Pond Hockey Footage

On Saturday, the boys got together to play a little pond hockey in Canton, Ma, on Messenger Street. There isn't a lot better than a good group of guys, some pond hockey, and mother nature keeping the beers ice cold. Check out some of the throwback jerseys.

100th Post on TSull's World

I know I haven't written in a while and its only because I had nothing valuable to say. But when I logged in this morning and saw that I had 99 posts, I figured 100 posts was as good an occasion as any to write. So let's keep this random.

1. Gym, Tan, Laundry. If you watch the Jersey Shore, you know what I am talking about. The more I watch, the more I think that these guys have figured it out and we are all wrong.

2. My training plan for January is very basic. My favorite author, Dan John, has become famous for a program titled "One Lift a Day". I have decided to dedicate myself to completing this in January. It is not complicated, just difficult. Or as he says, "Simple, not easy." I have gotten rid of everything except for the big basic lifts. Here is the plan. I foam roll and then start lifting.

Monday = Bench Press
Tuesday = Pull Ups
Wednesday = Squat (and I have used the back squat, which I don't have a lot of experience with)
Thursday = Off
Friday = Military Press
Saturday = Deadlift
Sunday = Off

So far I am loving the simplicity, but hating the brutality.

3. How's your New Years Resolution going? If you slipped up already, who cares. Get back at it. 15 weight workouts and 15 conditioning workouts per month.

4. Here is what I have been doing in my free time: