WHELAN STRENGTH TRAINING
An Olde-Time Physical Culture Studio

Quality Personal Strength Training
Instruction, Supervision and Motivation

MAKING WASHINGTON DC STRONGER SINCE 1990
202-638-1708

Bob Whelan's Biographical Summary

There is something for everyone at WST

BEGINNERS WELCOME. AGE, GENDER UNIMPORTANT.
ATTITUDE IMPORTANT.

YOU ALWAYS GET FULL ATTENTION AS ALL TRAINING IS ONE ON ONE. TOP QUALITY STRENGTH EQUIPMENT IN A GREAT TRAINING ENVIRONMENT, FILLED WITH OLDE -TIME STRENGTH MEMORABILIA. HOME OF POSITIVE MOTIVATION AND ETERNAL YOUTH.

CONVENIENTLY LOCATED NEAR VERIZON CENTER AND GALLERY PLACE METRO.

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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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