Hey Athletes! Want to learn how to adapt your programming to a three-day workout week? Listen to this week’s Ask Me Anything!
Episode 24 of Ask Me Anything is up!
This week Jerred and Joe are answering a question from Jeff. He asked how to use Garage Gym Athlete programming for only three days and not the full four. The coaches talk about how to adapt programming in order to make it a three-day workout week.
Related Resources at End of Three Fitness:
- Ask Me Anything: Bodybuilding vs. Garage Gym Athlete (Concurrent Training)
- Ask Me Anything: Sauna Benefits?
Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Ask Me Anything: The Three-Day Workout Week
[00:00:00] Jerred Moon: Welcome to garage gym athlete asked me anything. It’s pretty simple. I’ll be answering questions from the thousands of athletes that follow our daily programming. If you have a question or topic you want submitted, go to dot com slash AMA. Let’s get started.
All right, ladies and gentlemen, Jared moon here. And I am with Joe Courtney. What’s up, Joe.
Joe Courtney: Hey, what’s up, dude?
Jerred Moon: Not much. This is the garage gym athlete podcast. Ask me anything addition. So we’re going to be answering a question from Jeff today. Jeff says, so this is very specific to our programming. He says, if I want to do a Monday, Wednesday, Friday workout schedule, should I use.
First three workouts in the week, Monday, Tuesday, Wednesday, or just do workouts on the specific days, Monday, Wednesday, Friday from the app. And so if you aren’t familiar with [00:01:00] our program, we program exercises or training Monday, Tuesday, Wednesday, Thursday is rest day. Another program day, Friday. Those are all the mandatory days.
Four days. Saturday is meet yourself Saturday. Sunday is a rest day. So that’s the big picture they’re really only four days to do. And on pretty much all the tracks. I think the only caveat would be like women’s health tracker, strength, track. Occasionally I think there’s strength
Joe Courtney: on all my mom barbell cycles.
Jerred Moon: Yeah. But for the most part, that’s what we stick to unless there’s like, we don’t feel like we’re going to hit our goals and strength. So we’ll have an additional strength day or whatever option on the strength track, but still that’s not, Not the norm. So Joe, you probably get questions like this all the time.
Just even like an email format or, you know, someone reaching out to you, what was your response to this fee?
Joe Courtney: Yeah. So first I tell them that, I mean, don’t get hung up on the specific days. People will reorder days all the time. So you don’t necessarily just because it’s a Monday, you have to do [00:02:00] Monday, workout, reorder, whatever you need to do.
And for applying to almost any training program was four days in specifically ours. We don’t prioritize Monday, Wednesday, Friday are the important days. And then Friday or Monday, one, Monday, Tuesday, Wednesday are the important days. And Friday is just the last day. It’s, You know, whatever whatever’s going to fit with, whatever you’re saying is, is what’s best you should do.
And since you can see the whole week at a time, look at the whole week, see what fits best for what your goals are matching for those three days of you’re only working out three days and you have a strength kind of main goal, then make two of those days strength and another day conditioning whatever’s on that day.
also try not to cherry pick some, but. If you just want balance, then if you do two strength days and the condition they, one week, then the next week, you’re going to two conditioning phase one strength day, whatever the emphasis is or accessory work, for those particular days. And each track is gonna kinda, kinda, be different, but typically, yeah, just pick you the three days that work best for whatever [00:03:00] you’re doing.
And that can be in whatever order they are. it doesn’t really matter just completely free flowing.
Jerred Moon: Yeah. So you’re kind of saying they need to be their own programmer, you know, like, well, not, not really, but like use their brain and making the decision for the goal specific. Cause it’s hard for us to answer that question sometimes.
Cause it it’s gonna come back with a counter question of what are you trying to achieve right now? And if you’re like, well I’m running a, a 10 K at the end of the month, you might want to prioritize the conditioning days, you know? And I think that’s really important, but yeah. I wanted to kind of talk about this, track specific, cause he didn’t mention a track and I would say, you know, I could kind of give a different response on all the tracks, but let’s go with our most popular track, which is the hard to kill track that could vary quite a bit.
I used to try and make Monday, Tuesday, Wednesday, like the priority days. And then that way people could do like a three day workout split. I actually tried that for a while. Cause this was a question that we got, I [00:04:00] used to get all the time and I was like, well, maybe I can just program in a way that, you know, the first three days are the most important that way they can flex on Friday, but then it just, wasn’t working out.
It, wasn’t working out with how I want to program and how areas I want to hit. But there are 13 different training areas. The hard to kill is going to. Have programmed over every 30 day period. And that I, it puts a lot on the athlete to pay attention what I have programmed because with 13 different areas in over a 30 day window and everything that’s not included in there are what we call balancing blocks.
So everything else like you need to pay attention to what you, what you want. So very similar, Answer to Joe, but it could be all over the place. Like Friday could just be completely different work in like a condition day, or it could be a strength focus. Cause we don’t do a, for the most part, like. Like once we get into a cycle, we might be like, okay, Monday is we’re squatting on Mondays this week, but then we can flip that the [00:05:00] entire next cycle or the next wave for the next four weeks.
So you really need to pay attention to just what your goal is and what you want to do. But with hard to kill, I think that it’s so varied across those 13 different areas. You could almost pick at random. If you don’t have a specific goal, you could just be like, I’m going to go. These three days and then I’ll do these three days the next, because the way I balance it out over a month, it’s not, you’re not going to accidentally hit one area twice.
Like as far as the areas that I’m programming, because it takes a full month to hit all those areas. So I think if you, even if you did it kind of at random on the hard to kill track, and your only goal is like, Hey, be stronger, fitter, faster, all those good things. Then I would say you could, you could pick at random, but if you do have a specific goal that you need to pay attention to what you’re selecting.
Joe Courtney: Yeah. the other one, I mean, are we going to go to the other, some of the other ones? Cause like in deer it’s going to be mostly endurance stuff and then there are dedicated strength days, which is great now because these are for [00:06:00] endurance, you know, you’re going to need to fill up the entire hour of straight embarrass just to get to maximize that.
So there’s dedicated strength days. So it’s easy to prioritize based on how much endurance you need for those, or if you need to just balance out more because there’s also a lot of athletes that. Only do three of our days per week, or if you’re only doing three workouts per week, because you’re doing some other kinds of specific events training.
And then that will also factor in. So if you’re already doing a sunlight, a specific running thing for one or two days a week, and then you have to do other conditioning with us and then, Strength, you know, you might need to balance out more strength thus, and then get your condition and otherwise, or, you know, back and forth.
I know when I was playing sports and stuff, I would do more strength because I knew I was going to get plenty of conditioning on the field.
Jerred Moon: Yeah. That’s exactly how I do it. So not playing sports, but I typically, if I were to skip a meet yourself Saturday, which I very rarely do, or. I still train on Sunday, Sundays.
I typically, ride my bike for at least an hour. and so [00:07:00] that’s, I make that same decision. If a, if for some reason life happens, something gets in the way. I’m not going to be able to, you know, hit a training session or only partial training session. I would prioritize strength, the strength work over the conditioning most of the time, because I’m going to get it on the weekend.
You know, it’s very. Not as many things pop up on the weekend where I can’t do those things. So, yeah, that’s, those are the decisions I make. And, you know, I think you mentioned, you know, strength, I think shred and I mean, you really just have to look at him to, to decide. Like, I think in juror would be the only one that’s like super obvious, like, you know, this is a conditioning date.
This is a strength day now on strength. I would caution people. Typically, if you’re on the strength track, you don’t want to do a lot of conditioning. I kind of force you to do it. Right. I would say if you’re only going to pick three days on that track, maybe just pick, you know, push yourself to do some conditioning.
Cause it’s not normally. [00:08:00] Like a full day’s worth of conditioning. It’s just like, Oh, here’s the day where we have strength work and then a little bit of conditioning at the end. And it would be easy to be like, I’m going to skip that day completely and only do the days that have strength only. And now you’re getting into that lazy powerlifter camp that I’m not a fan of.
So don’t, don’t do that.
Joe Courtney: Everything has a reason to work on speed. Read strong.
Jerred Moon: Yup. All right. You got anything else? That’s it. That’s it guys. Hopefully that was helpful in kind of planning out your own, you know, path, choose your own adventure with garage, gym athlete programming. Now, if you want to ask a question to be a part of this, you can go to garage, gym athlete.com/ama.
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