Gill Training Systems

04/15/2025

Congrats to the 3 Garage Gym OG's on entering their HS HOF. Not only talented athletes but outstanding individuals. Some of my best memories are of them training hard in the hot Georgia summers. Appreciate you guys letting me be a part of it both as your coach and athletic trainer. .sileo .henderson

07/23/2024

Here is a simple way to make your zone 2 cardio less boring… pick a 2-3 machines, complete the following “rounds” rotating through each exercise until you have completed the calories prescribed on each. For me, I alternated between the tower and the air bike.

Cals on each in a “conversational intensity”
50
40
30
20
10

Took me between 30-35 minutes to complete. Add more modalities if you want a longer zone 2 session.

02/27/2024

Parents…skip out on the “sport specific training” if your kid can’t do a push-up

02/21/2024

If your effort, intensity, and intent are high enough…you won’t need more than 60-75 minutes a training session

02/04/2024

TRT is all the rage these days…but too many people are using it as a bandaid to cover up lifestyle habits that aren’t in line with their health and wellness.

01/31/2024

There is always the other side…injured your arm, guess what? You have 2 legs. Bad knees? You can still squat, just find the variation that works for you. Find what doesn’t cause pain and keep working!

01/24/2024

There is no better reason to be strong and healthy for yourself and for those you love and who love you!

01/15/2024

2 weeks into 2024....How are your workouts going?? Feel like you need a plan to help keep you on track? Check out the programs I offer through TrainHeroic.

Here is a brief overview of what you'll find but you can find out more with the link below:

1. 4-week bodyweight program
2. Spark: 9-week beginners workout program
3. 9-Week Ladies Strength Training Program
4. Armored: a subscription based training team. Workouts and accountability within a group setting.

01/08/2024

https://open.substack.com/pub/gilltrainingsystems/p/3-weight-loss-mistakes-to-avoid-in?r=1ug6gs&utm_campaign=post&utm_medium=web&showWelcome=true

Don't Sabotage Your Progress With These Common Mistakes

01/05/2024

HIIT is a great tool for multiple reasons…but like medicine, too much can be toxic