WHELAN STRENGTH TRAINING

202.638.1708



OLDE TIME PHYSICAL CULTURE STUDIO
Now in our 20th Year!


Quality Personal Strength Training
Instruction, Supervision and Motivation

"Maximum" Bob Whelan, MS, MS, CSCS
MAKING WASHINGTON DC STRONGER SINCE 1990



Bob Whelan's Biographical Summary


TOP QUALITY STRENGTH EQUIPMENT IN A GREAT TRAINING ENVIRONMENT, FILLED WITH OLDE -TIME STRENGTH MEMORABILIA. HOME OF POSITIVE MOTIVATION AND ETERNAL YOUTH. BEGINNERS WELCOME. AGE, GENDER UNIMPORTANT. ATTITUDE IMPORTANT.

Your search to maximize your fitness potential ends here! The strong, healthy body that you deserve is right around the corner! We have all types of clients at WST. Men and women from teenage to over 85 years of age. Your physical condition does not matter - you are welcome. I have many beginners in poor shape when they start. All that matters is YOUR ATTITUDE. Just listen and do what I tell you and you will be on your way to results. You will leave every workout drenched in sweat but with a smile on your face! YOUR TRAINING PROGRAM WILL BE DESIGNED TO REACH YOUR GOALS. Call me TODAY for RESULTS! 202.638.1708



“After I tried every gimmick and fad out there, I finally decided to do something that made sense. I joined WST and started brief but intense workouts only twice a week. I thought that cardio was the only way to burn the fat, but I lost 19lbs and feel much stronger and healthier! The workouts have given me a new attitude and have helped me in so many ways. Personalized weight training at WST is the best way to get results fast and stay motivated.” - Judy M.

"If you train at WST you will reach your goals. I have been there for three months and very happy so far with my results. When I first met Bob at my orientation we talked about my goals: gaining weight, getting stronger, how much I would have to eat. He told me in September "by this time next year you will be a solid 200+ pounds." And I was kind of surprised because I couldn't see myself being that big. I thought it would take a long time for me to get to 200. I weighed 165 at the time and was planning on putting on 15 maybe 20 pounds max but thought 200+ pounds - no way. Right now its mid November about two and a half months since joining WST and I am 192. Even Bob was surprised how much I have gained in less than three months! I am getting stronger and lifting heavier each session.” - Titus S.

WST is a Personal Training Studio where each individual is guided through supervised total body workouts customized to fit his or her goals. There is something for everyone at WST... If you are looking to: build muscular bodyweight, build strength, lose weight, burn fat, change your appearance, build endurance, increase flexibility, prevent injuries, physical rehabilitation of injuries, or enhance your athletic performance I can and will motivate you to reach these goals.

“Give me 3 months and I GUARANTEE that your results will far surpass your expectations.” -Bob Whelan

Call me TODAY for Results! 202.638.1708

GET STRONGER, BUILD MUSCLE, REDUCE YOUR BODY FAT, INCREASE YOUR LEAN BODY MASS - STRENGTHEN YOUR BONES, REDUCE YOUR BIOLOGICAL AGE. WHY WAIT? STAY YOUNG AND ACTIVE - JOIN WST TODAY! YOU ALWAYS GET FULL ATTENTION AS ALL TRAINING IS “ONE ON ONE” AND PRIVATE. TOP QUALITY EQUIPMENT IN A GREAT TRAINING ENVIRONMENT, FILLED WITH OLDE -TIME IRON GAME MEMORABILIA. HOME OF POSITIVE MOTIVATION AND ETERNAL YOUTH.CONVENIENTLY LOCATED DOWNTOWN NEAR GALLERY PLACE METRO.

We are dedicated to helping you achieve your strength and fitness goals through your hard work under our guidance. We only accept clients who are willing to make a serious commitment to their health and fitness. We require your commitment to working with us for three months. This is a conservative and realistic time-frame for you to achieve your health and fitness goals and to establish ealthy habits that will last a lifetime.

The Whelan Strength Training Commandments

I Thou shalt train for total fitness and health and do cardiovascular, flexibility, and strength training.
II Thou shalt not smoke, take illegal drugs, or abuse legal drugs.
III Thou shalt not use steroids or assist anyone in obtaining them.
IV Thou shalt be mentally focused and give 100 percent effort at every training session.
V Thou shalt strive for progressive resistance, using good form, without excessive rest between sets & use the fullest (but safe) range of motion possible.
VI Thou shalt focus on the basic compound strength training movements (multi-joint, not isolation). Thou shalt train the whole body with equal emphasis on pushing & pulling. The training foundation: vertical push/pull, horizontal push/pull, leg/hip/back push/pull.
VII Thou shalt not seek shortcuts, miracle formulas or gimmicks but instead stick to basic & sound information concerning training and nutrition.
VIII Thou shalt perform hard and progressive strength training (not toning, shaping, or body sculpting).
IX Thou shalt not train "body parts" but train the WHOLE BODY (hard), twice every 7 to 10 days.
X Thou shalt not rely on megahype muscle magazines for training or nutritional advice.


ALL CLIENTS AT WHELAN STRENGTH TRAINING HAVE A FEW THINGS IN COMMON. 1. They are not looking for quick fix gimmicks. 2. They are willing to work as they have never worked before. 3. They want to maximize their natural genetic physical potential. 4. They listen more than they talk. 5. They complete a 2 hour training fundamentals orientation before their first workout. 6. Whelan Strength Training is united by a philosophy and does not discriminate against gender, age, race, orientation, experience, genetics, (etc), and is an EQUAL OPPORTUNITY ASS KICKER.

"Progression is the law of growth. Whoever accedes to that law will succeed." - George Jowett











































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