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.
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
Wednesday, May 27, 2009
Independence Day July 4, 2009
I hope everyone had a great memorial day weekend. Now that the unofficial start to summer has come and gone, it is time to take a step back and analyze some of the goals you had set for Memorial Day/Figawi Weekend. How did you do? Did you carve the physique you were after or did you sport the same love handles and sweet breads that you have been lugging around for what seems like decades? In analyzing how your goals were met or missed, you can take two directions.
1. You can continue to tweak your diet and training to reach new heights with your physique.
2. You can be a coward and make all kinds of excuses about cookouts, birthday parties, crazy work schedules, or whichever other horseshit you feel like trotting out to explain your dumpy body. When it comes down to it, no one really cares, you are still fat.
So regardless if you hit your goals, or missed your goals, I urge you to take another date (Independence Day, July 4th) to set some new goals and make some new plans to achieve them.
Sign up for Mike's BootCamp, come to Saturday Sweats, have me put together a program for you, do whatever it takes, but don't continue to be a fat slug on America's Birthday. You have a little more than 5 weeks. I will continue to help you with tips, workouts, etc.
1. You can continue to tweak your diet and training to reach new heights with your physique.
2. You can be a coward and make all kinds of excuses about cookouts, birthday parties, crazy work schedules, or whichever other horseshit you feel like trotting out to explain your dumpy body. When it comes down to it, no one really cares, you are still fat.
So regardless if you hit your goals, or missed your goals, I urge you to take another date (Independence Day, July 4th) to set some new goals and make some new plans to achieve them.
Sign up for Mike's BootCamp, come to Saturday Sweats, have me put together a program for you, do whatever it takes, but don't continue to be a fat slug on America's Birthday. You have a little more than 5 weeks. I will continue to help you with tips, workouts, etc.
Friday, May 22, 2009
Figawi Weekend, Saturday Sweat.
Memorial Day weekend has descended upon us. It is time to see if you have spent the last 3 months exercising and dialing in the nutrition or if you have been following the same shitty diet and training plan. While I am stuck in Weymouth, Ma, and most of you guys are out on Nantucket, I hope that when you start to peel those layers off people take notice of your hard work.
Saturday Sweat is on for tomorrow for everyone on the main land. Two open sessions at 9am and 11am. Everyone is welcome to join us. If you are away for Memorial Day Weekend, the only Saturday Sweat I want you to get is on the dance floor at the chicken box at 11pm.
Have a great weekend,
TSull
tom@sullivantrainingsystems.com
www.sullivantrainingsystems.com
Saturday Sweat is on for tomorrow for everyone on the main land. Two open sessions at 9am and 11am. Everyone is welcome to join us. If you are away for Memorial Day Weekend, the only Saturday Sweat I want you to get is on the dance floor at the chicken box at 11pm.
Have a great weekend,
TSull
tom@sullivantrainingsystems.com
www.sullivantrainingsystems.com
Monday, May 18, 2009
STS Website Launch.
I am excited to announce the launch of the official Sullivan Training Systems Website. If anyone following the blog needs some website work done, I have some great people who built the new site, so let me know. Also, I would love to hear your feedback on the new site whether it be good, bad, or indifferent. Here it is:
www.sullivantrainingsystems.com
www.sullivantrainingsystems.com
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