A few months back we launched a program called the Saturday Sweat. This workout was designed to allow people who don't normally train with us during the week to come by on a Saturday morning and get a great workout in with a group of like minded individuals. People have really been enjoying this as a change of pace from their typical training. In case you didn't know:
Saturday Mornings
Walk-in sessions at 9am and 11am
60 minute session
$15 cost
65 Mathewson Drive, Unit B
Weymouth, Ma 02189
I have heard from others that there is a certain level of intimidation involved with folks who would like to come and workout but are scared. I want to let you know that this isn't bootcamp style training. No one will scream at you, embarrass you or act like an idiot. The group is very supportive, and everyone bonds through the task at hand. The workouts also can be scaled for different fitness levels and ages.
The Saturday Sweat is a Wide Open Invitation for anyone who reads the blog. We would love to have everyone come by and train with us. If you plan on coming by, shoot me a quick email at tom@sullivantrainingsystems.com or drop a comment here.
During the session we may push sleds, do bodyweight circuits, lots of different ab training that I guarantee you aren't doing right now, and a bunch of other stuff crammed into 60 minutes.
Look forward to seeing you this weekend,
Tom
Thursday, September 10, 2009
Wednesday, September 9, 2009
Gearing up for Fall.
As I mentioned yesterday, the Fall may be the best time of the year to get dialed in on your training and physique goals. With the cooler weather in the Fall you get a number of benefits that directly relate to your health and fitness levels:
No more sweating yourself to sleep. Great sleeping weather with the windows open. Sleep is hands down the best thing you can do for your health and fitness. 8 hours is a must, non-negotiable.
Less Tuesday nights spent at the Atlantic Beer Garden roof deck having 8 drinks and 2 appetizers. The motivation won't be there if it is 50 degrees.
Great workout weather. With temps in the 60s, you will find yourself able to workout harder and longer, free from the oppressive heat.
These three things should be used as that spark to get you going again.
Assess Your Training Plan
With the new Fall season upon us, it is also time to take a look at your training. I would be willing to bet the house on the fact that you spent all summer doing the same training, week in, week out. Did your summer weekdays look like this at all?
Take the bus to work downtown.
Work from 7:30am - 6pm.
Hustle to the gym for either a spin class, a total body pump class, or just go out and pound pavement for 30 minutes.
Home.
Wake and repeat.
Maybe you got decent results. Maybe not. I know that getting your workout in is as much mental as physical. You just feel better about yourself if you get that work done. Now is the time to switch up your program. You really need to make some changes to see some changes. Chances are your body is used to Yogging for 30 minutes at a moderate pace. It probably isn't even that hard for you anymore. What to do?
Lift weights and sprint.
Do bodyweight circuits and complexes.
Swim.
Try a new class.
Think about what you have been doing and start making a few changes. I can help you with program design. I have been putting together some 12 week programs for people who have been getting great results.
Get after it,
TSull
Tuesday, September 8, 2009
Tuesday September 8th, 2009. End of Summer
The end of summer is now upon us. I hope you took July and August (June was a wash, literally) and really got after it with friends and family. To bring things relevant to my side of things...how was your physique? When you see pictures of yourself posted up on Facebook from the 4th of July, Labor Day, Cook outs, parties, etc...do you cringe? Or are you excited because you know you put in some serious work? Now is the time to take some stock in what went well and what didn't. In the period leading up to summer (February-May) did you get to the gym 4 times per week? Did you cut starchy carbs out of your diet during the week? Did you eat a large, nutritious breakfast everyday? Did you drink a gallon of water everyday? If you did these things and weren't satisfied with the results, you probably weren't training hard enough or smart enough. If you did these things there is a good chance you were more than happy with the way your body looked, felt, and performed.
I really believe that the Fall is a great time to dial it in for the first time or dial it back in after an end of summer binge (in my case). With kids going back to school and the weather cooling down, to me it is everything you need to start building a foundation of solid fitness, on which to build a peak level of fitness for different times of the year that you choose (almost like a bodybuilder getting ready for a show). If you stay at 80 percent of your best condition year round, it is easy to get beach ready or vacation ready. Getting your body in top condition isn't like studying for a final exam (cramming). You can't just starve yourself for 2 weeks and do endless cardio to get ready. Now is the time to begin building the foundation.
Here is a snack to use between meals to help keep your diet on track.
Chobani Greek Yogurt (buy at any supermarket. 15 grams of protein plus all kinds of good stuff).
-I sort of stole this idea from Tony Gentilcore, a Boston based trainer.
Add a 1/2 scoop of vanilla protein and a few walnuts and you have a snack designed to support your goals of looking good sans clothes.
Fall is also a time to revamp your training program if you have been doing the same thing over and over again. My work hours dwindle a little bit in the fall, so if you need help developing a program, I would be happy to help out.
Best,
TSull
tssullivanjr@gmail.com
I really believe that the Fall is a great time to dial it in for the first time or dial it back in after an end of summer binge (in my case). With kids going back to school and the weather cooling down, to me it is everything you need to start building a foundation of solid fitness, on which to build a peak level of fitness for different times of the year that you choose (almost like a bodybuilder getting ready for a show). If you stay at 80 percent of your best condition year round, it is easy to get beach ready or vacation ready. Getting your body in top condition isn't like studying for a final exam (cramming). You can't just starve yourself for 2 weeks and do endless cardio to get ready. Now is the time to begin building the foundation.
Here is a snack to use between meals to help keep your diet on track.
Chobani Greek Yogurt (buy at any supermarket. 15 grams of protein plus all kinds of good stuff).
-I sort of stole this idea from Tony Gentilcore, a Boston based trainer.
Add a 1/2 scoop of vanilla protein and a few walnuts and you have a snack designed to support your goals of looking good sans clothes.
Fall is also a time to revamp your training program if you have been doing the same thing over and over again. My work hours dwindle a little bit in the fall, so if you need help developing a program, I would be happy to help out.
Best,
TSull
tssullivanjr@gmail.com
Tuesday, August 11, 2009
Fall 2009
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
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 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.
Monday, July 27, 2009
Monday Morning post after a long layoff.
I haven't written a blog post in a long time. After getting chirped by a number of friends following the blog, I have decided to make an effort to get in at least on per week. The summer is the busiest time at STS Weymouth, and with 40 athletes, a dozen or so combat conditioning members, and Mass Satellite Hockey coaching, I have lost track of the blog. So here we go...
If Something is Important, Do it everyday
I stole this gem from Strength Coach Dan John, author of Never Let Go. Not only is this great advice for your training, but it can be applied to every area of your life.
You can't do a single pullup? Start doing 3 sets of whatever you can at the start of every workout. Do 3 sets of 8 jumping pullups, or assisted pullups. In 3 weeks you will be able to muster a couple of reps.
You need to lose 25 pounds of belly fat. Remove the starch from your diet every day. Watch the pounds fly off.
You have $2.67 in your saving account? Have 10% of your paycheck auto debited into your savings. I should follow this one myself. I often find myself without a pot to piss in.
With my summer athletes, I find that beginners who are 13-16 years old, have never trained before, and are built like Olive Oil from Popeye, can't perform any pullups, their pushups suck, and their squat technique is horrific. We have implemented pull ups everyday, pushups everyday, and 3x8 overhead broomstick squat at the start of every workout. The progress has been amazing.
For the everyday fitness enthusiast looking to slash bodyfat, let's apply this. What type of exercise is most effective for fat loss? I would argue that interval style cardio sessions and high intensity circuit training are.
Every day this week go to the gym and perform the following:
5 Overhead broomstick or hockey stick squats
5 pushups
3 pullups
repeat 10 rounds with as little rest as possible. rest 3 minutes and then go outside and sprint 100 yards, and light jog back to starting position. repeat 5 times.
Seriously, do this everyday this week. It might take 25 minutes total. You might lose 6 pounds this week...
If Something is Important, Do it everyday
I stole this gem from Strength Coach Dan John, author of Never Let Go. Not only is this great advice for your training, but it can be applied to every area of your life.
You can't do a single pullup? Start doing 3 sets of whatever you can at the start of every workout. Do 3 sets of 8 jumping pullups, or assisted pullups. In 3 weeks you will be able to muster a couple of reps.
You need to lose 25 pounds of belly fat. Remove the starch from your diet every day. Watch the pounds fly off.
You have $2.67 in your saving account? Have 10% of your paycheck auto debited into your savings. I should follow this one myself. I often find myself without a pot to piss in.
With my summer athletes, I find that beginners who are 13-16 years old, have never trained before, and are built like Olive Oil from Popeye, can't perform any pullups, their pushups suck, and their squat technique is horrific. We have implemented pull ups everyday, pushups everyday, and 3x8 overhead broomstick squat at the start of every workout. The progress has been amazing.
For the everyday fitness enthusiast looking to slash bodyfat, let's apply this. What type of exercise is most effective for fat loss? I would argue that interval style cardio sessions and high intensity circuit training are.
Every day this week go to the gym and perform the following:
5 Overhead broomstick or hockey stick squats
5 pushups
3 pullups
repeat 10 rounds with as little rest as possible. rest 3 minutes and then go outside and sprint 100 yards, and light jog back to starting position. repeat 5 times.
Seriously, do this everyday this week. It might take 25 minutes total. You might lose 6 pounds this week...
Wednesday, June 10, 2009
3 Week's Out.
Today is June 10th. July 4th is right around the corner. Are you on track with your physique goals? Here are some things I am currently having success with in my own quest for a solid physique.
1. Diet. 5 days per week I eat the exact same thing. Smoothie for breakfast loaded with frozen fruit, protein powder, peanut butter, and ice. A couple of hours later I mix myself a protein shake. Then I train, and eat a salad with grilled chicken or steak. A couple hours later I have another shake, followed by a late dinner of either chicken or steak on a wrap or in a salad. Boring? Yes. Effective? Yes.
2. Training. 6 days per week I do some type of a difficult training session whether it be lifting heavy weights, doing a fast paced metabolic circuit, or a combination of both. Is it difficult at times? Yes, but if it were easy, everyone would do it and our country wouldn't be a bunch of whales.
3. Short rest periods. When I train, I hardly rest at all and it is working. If you are doing a set and then sitting down, grabbing water, or checking your blackberry, you are robbing yourselves of an effective workout.
4. 200-400 Meter "sprints". I have added in some middle distance sprints into my circuits and they are working wonders. You can almost feel the fat falling off.
5. Removing 90 percent of starch during the week. Get rid of your bread, pasta, potato, and rice if you haven't done so already.
6. Drink a gallon of water everyday.
7. Mike Aylward's bootcamp classes at night. If I am busy and can't get a workout in during the day, I hop in one of Mike's classes at night, and they are real ass kickers. Get yourself signed up as soon as possible.
Best,
TSull
tom@sullivantrainingsystems.com
1. Diet. 5 days per week I eat the exact same thing. Smoothie for breakfast loaded with frozen fruit, protein powder, peanut butter, and ice. A couple of hours later I mix myself a protein shake. Then I train, and eat a salad with grilled chicken or steak. A couple hours later I have another shake, followed by a late dinner of either chicken or steak on a wrap or in a salad. Boring? Yes. Effective? Yes.
2. Training. 6 days per week I do some type of a difficult training session whether it be lifting heavy weights, doing a fast paced metabolic circuit, or a combination of both. Is it difficult at times? Yes, but if it were easy, everyone would do it and our country wouldn't be a bunch of whales.
3. Short rest periods. When I train, I hardly rest at all and it is working. If you are doing a set and then sitting down, grabbing water, or checking your blackberry, you are robbing yourselves of an effective workout.
4. 200-400 Meter "sprints". I have added in some middle distance sprints into my circuits and they are working wonders. You can almost feel the fat falling off.
5. Removing 90 percent of starch during the week. Get rid of your bread, pasta, potato, and rice if you haven't done so already.
6. Drink a gallon of water everyday.
7. Mike Aylward's bootcamp classes at night. If I am busy and can't get a workout in during the day, I hop in one of Mike's classes at night, and they are real ass kickers. Get yourself signed up as soon as possible.
Best,
TSull
tom@sullivantrainingsystems.com
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