Hey, Athletes! Want to learn about our training methodology and what our new cycle will be like? Then tune in to the latest episode of the Garage Gym Athlete Podcast!
A new episode of The Garage Gym Athlete Podcast is up!
For this week’s episode we are decided on something a bit different. We are giving you a peak behind the curtain at how we program. We also address some of the major lies the fitness industry puts out and how influencers are hurting your fitness. Make sure to check this one out!
If you haven’t already, be sure to subscribe to the Garage Gym Athlete podcast either on Stitcher, iTunes, or Google Play by using the link below:
IN THIS 52-MINUTE EPISODE WE DISCUSS:
- New Cycles
- Our Training Methodology
- Fitness Lies
- Influencers and How They Affect Your Training
- A Peak At The Next 12 Weeks
- The Hard Truth
- Updates and Announcements
- And A LOT MORE!!
Garage Gym Athlete Workout of the Week
Be sure to listen to this week’s episode:
Related Resources at End of Three Fitness:
- Ask Me Anything: How To Program For A Year Or More
- Ask Me Anything: What Highly-Effective Training Looks Like
Thanks for listening to the podcast, and if you have any questions be sure to add it to the comments below!
To becoming better!
Jerred Moon 0:05
All right. We got people coming in. All right, awesome. Welcome, everyone. Got a lot of people I’m going to open up the chat. Just to make sure everything’s working on my end. If you could tell me where you’re from. Anybody coming in Tell me where you’re from Memphis, Tennessee. Mark bishop. What’s up, man? Evan Jackson from Maine in walkins. from Knoxville, Tennessee. Daniel font from Ramsey, New Jersey. Houston, Texas. What’s up, Andy? M. Sarah, how’s it going? and Tennessee Keith fields sup, man. All right. With Tonka Alabama, Adam G. How’s it going? Switzerland? Yeah, we got to hold it. Gotta get International. I’m always looking for the first international post when we’re doing the webinar. Dublin, Ireland. Argentina, Connecticut. Yeah, we’re, we’re more than International. It was that Connecticut that push it over? It was Connecticut. Yeah. It’s not actually part of America.
All right. All right. We’re gonna get started. Looks like everything is working. I’m going to cut off my camera here and share the screen. But I did just want to say hi to everyone. Me that no, there we go. I don’t know if I everyone see my screen. Okay. Yeah. All right. Thanks. All right. Thank you all for attending. It looks like we have a full house and more people will be coming in. Just a few housekeeping things. We do have the team here most of the team here. So if you have any questions, you can add those either to the q&a section or the chat. Whichever they prefer. I’m sure they will let you know. And they can answer questions of for all my veteran, garaged mathletes, I just want to let you know, this is a very different webinar than we typically do. Typically, I have a very standard structure of what we’re doing. And we’re just not doing it that way this time. And so things are going to be a little bit different. And so I just want to give that fair warning. All right, so let’s get into it. All right, today, I will be going over three main things. And if you got any of the pre webinar information, you probably kind of saw this. I just, you know, I’m at a point where I’m really kind of looking at the fitness industry as a whole these days. And I just, I hate it, I’m not gonna lie, I hate everything about the fitness industry and what it stands for. No, not every person is a bad actor out there. There are a lot of people doing good things, but the people doing good things and trying to move this industry forward are definitely the minority is not the majority of people in the fitness industry. Because people know what works. And what works is is very unfortunate. And so I’m gonna be going over, really, I came up with probably 100 lies, things that could go over, I’m really just going to be going over three things that I feel affect our athletes the most from what I see, having seen a lot of our athletes go through these troubles. And so I’m going to go over those, I’m gonna go over the truth. And what I’m calling the truth is essentially our programming. I know everyone, for the most part knows what we stand for at garage mathlete. And all of our three coaches like how we program I think everyone has this idea like we Okay, we put a little science into it, we, we think about a little bit more than the average programming site out there. But I don’t think anybody truly knows the level of detail we go into and even after the webinar today, you’re it’s not even going to be the full thing. You know, we truly are so much different that I don’t even feel it’s fair to compare us to other programming sites. So I’m going to be going over the truth. And hopefully, you know, if that part’s not something you’re interested in, you don’t like a lot of behind the scenes stuff. You can mute me for that part because I am going to be going going kind of in depth on programming and just showing you what we do and all the things that we think about. And then lastly, I’ll be talking about the path into the path is just you know how to adopt that killing comfort mindset. So putting those on there. Ultimately, the lies It’s the lies, but it’s not just what is told, it’s the problems that it creates. And that’s the big thing, because just saying, hey, the you know, they, they sell the supplement that doesn’t work, that’s not as beneficial as telling you the problem that may cause for you, and how to overcome that. So that’s what I’m gonna be going over the truth.
You know, straight up how we create the most effective hour in the fitness industry. And I believe that I don’t feel like that’s a marketing slogan or anything like that, we create the most effective and efficient hour in the fitness industry, and we cannot be beat. I just don’t think other coaches are putting their brains into it, they’re not putting their effort into it. And we put everything we’ve got into it. And I want to go over how we do that and show you really what’s behind the scenes, with our coaches, with our programming and what our athletes are getting on a daily basis. And then the path, how to adopt a killing comfort mindset, because I can talk all day about amazing programming, and the lies and problems you need to avoid and overcome. But if you can’t kill comfort on a daily basis, it really doesn’t matter that much. You’re aren’t able to push yourself against your own desire and kill some comfort, you won’t see progress in any area of your life. So I’m going to be talking about a very simple kind of challenge that I want. It’s not in depth, killing comfort typically is very, very simple. There is no complexity to it. And we’re gonna be going over that. First, I’m just gonna introduce the team and that’s about all I’m gonna do as far as intros and everything else. And then we’re gonna get straight to the meat of the webinar. So Joe Courtney, my right hand man there, he’s in the chat. He’s here today. He runs a strength track and a lot of behind the scenes, Ashley runs a women’s health track and as our head coach, they’re also very helpful and behind the scenes. See my right hand. If Joe is my right hand, man, she’s my right hand woman. And then we have Kyle Shrum. Head Coach here and running the CTE track our coaching group, vd runs a shred track, we call it the shred track architect, Marco Rosa, he is in charge of endure, do we have trampas however you want to say his last name, or Travis even how you however you want to say his first name, who’s in charge of our merchandise, which you guys should definitely check, check out at garage gym athlete.com. And then there’s me on the one presenting today, I’m CEO, and founder of Ender, three fitness creator, garage, gym athlete, and the programming methodology that we’re gonna be going over today has been created, day by day, year by year, little by little, just getting feedback from athletes, making it better reading a scientific study, application, application refinement, application, refinement over and over again. And so that’s what we’re gonna be talking about today. And let’s get into it. So let’s start with the lies. Alright, the lies, number one, be hardcore. I know that you all see it everywhere. And I’m gonna be referring a lot to social media today. Because I feel like that’s the majority of where the fitness industry lives today. It’s just, that’s where it’s at. You know, back in the day, I think it was the muscle mags in the Men’s Fitness and all that crap. And I don’t even know if people read magazines anymore. So it really has just transitioned to now do Instagram posts where you see people, you know, sleeping three hours, and then, you know, doing a 29 mile run with a rucksack. And these are the things that maybe you should do, right? Be hardcore? Because that’s the answer, right? Be as hardcore as you possibly can. Let’s forget about sleep, let’s go high intensity all the time. Let’s just crush it every single day because that is how you can be better. And that’s how you will receive results. That’s the lie, people. Being hardcore is the lie. All this does is run you into the ground over and over again. You are not these people. We cannot be hardcore like that and live in optimal life. We can live a life where we’re crushed, where our hormones are suffering, where we’re not sleeping, where we’re awful to our family, we can be hardcore, and try and go to work and be the best employee that we can, but you can’t do it. These anomalies you see around social media. That’s what they are. They’re anomalies. They’re not what we should strive to be. So that’s the number one lie I see. And I don’t know why it’s so praised in our culture. This this hardcore mentality, the problem it creates for athletes, what I see is a very simple one and it’s too much too soon. To put that in the most simple format I can too much too soon. People get fired up when they see these hardcore athletes, they think it’s awesome. Like, look at this guy, look at this girl, you see what they’re doing. And then you want a piece of that.
And then you take on too much too soon, your true potential is something I’m going to be talking about a lot today, I want everyone to get to their true potential, I don’t want you to get to where I’m at, or where Joe’s at. or actually that or where your friend is at or where this person influenced your see on Instagram, where they’re at, I don’t want you any of those places where I want you at is your true potential. I think only you know what that is. There’s no comparison to anyone else when we’re talking about your true potential. So I don’t have some ideal for you, I don’t have some status of perfection that I think you should go after. But you should always be striving for your true potential. And that’s going to be a theme throughout the rest of this webinar. So here’s what happens to athletes, they they get this hardcore mentality, and they take on too much suit too soon. And it doesn’t matter what it is. Maybe they’re they’re shortcutting their sleep to wake up earlier, because they’ve been told that’s the answer. That’s the way that’s the path. Hey, maybe there’s some truth to that, but maybe shortcutting, your sleep down to four hours, is slowly killing you. Or maybe you’re jumping onto a program that absolutely was not made for you too much volume, too much intensity, too many movement patterns you’re unfamiliar with. Either way, you’re doing too much, too soon, it’s not properly progressed, and you’ve done too much too soon, what happens then you get injured. This happens to athletes, over and over, I can’t tell you how many athletes I’ve seen who want to try a strength program that they shouldn’t be doing. They do it for a couple of weeks, maybe a couple months, then they’re injured. And boom, what happens after injury recovery, some people actually go into a decent recovery period where they’re still doing other things. A lot of people this is kind of where they fall off the wagon, their fitness suffer significantly during this recovery phase. They do it again. They do it again. And it just happens over and over again. When you try and adopt this hardcore mentality that doesn’t lead you anywhere. This is the pattern the cycle that you go through. Too much too soon. injury. A couple of steps backwards recovery. Okay, no, no, this, I’m gonna be hardcore again, I can do it, I could do it differently this time. Injury recovery, injury recovery too much too soon. So ultimately, this is your potential, this is where you will always be when you follow this pattern. You’re never going to get to the next level here. And a lot of today, obviously, being a fitness company I’m going to be talking about where this puts your potential as an athlete. And a little bit when I talk more about killing comfort, I’m gonna be talking about you as a human being. But I want you to put this in the lens for every lie that I’m talking about. Because when you try to do things beyond your level, and you do not achieve over and over and over again, you’re setting a new standard, a new top end for yourself. When if you were to progress and go about things the right way, you would be better. And I’m talking about that in every area of your life, not just fitness. But it’s absolutely true in fitness. It’s way more scientific and fitness. It’s way more easy to spot and fitness. But this is what I see a lot of our athletes this cycle they go through over and over and over again. Number two, consistency is all that matters. If ik Wait, what are you talking about? Jenna, you’re talking about consistency all the time. Like you don’t have to be perfect. Just put in the work, put in some work, do something every day. And absolutely, that is true. Consistency does matter. But it’s not all that matters when we’re trying to get you to your true potential. Because what kind of consistency? That’s a very important question for you to answer what kind of consistency consistency in random randomness, which is, most internet programming, consistency and randomness will mean you never look how you want to look or feel how you want to feel. You’re doing that program that you thought was the answer. But it’s a randomized WOD generator, basically. And you’re never going to have the body that looks like those CrossFit athletes because they’re training nine times a day. I’ll talk more about that in a minute. And you’re never going to look like that. You’re never going to feel healthy, which is ultimately what you probably wanted in the first place. So consistency matter but consistency and randomness is not getting you to your true potential or where you want to be consistency and how intensity is going to create a myriad of health problems. So we don’t want that either
insistency and pickles and ice cream programs is going to lead to frequent injury. And if you’re not familiar with the pickles and ice cream programs, this is where you think that you can just throw together two different programs. And it’s going to work. But it’s not, you can’t just take some random strength program with random conditioning, and expect that to work, you’re going to go back to line number one, where you’re going to be cycling through over and over too much too soon. Injury recovery. So yes, consistency matters. But the right consistency is what matters. And so it’s this push and pull, right? They’re the people that are too hardcore in the fitness industry. And I’m telling you to, we can’t be like them, we can’t. And then there’s this other side, that is a little too forgiving. All right, it’s a little too. Hey, just just go for a five minute walk today. And let me be very clear, movement every day is important. Again, I’m talking about your true potential, what I think you’re capable of, there has to, at a minimum be a standard for you. Not my standard, again, not my standard nijo standard, not as the standard, there has to be a standard for you that you hold yourself to. Because I’m all about giving a person grace, being forgiving on yourself being kind to yourself. But if you know you’re capable of a lot more, and you go on a five minute walk every day for the next 60 days. Okay, consistency matters. You did a five minute walk, that’s great. But what are we doing here? We’re not moving forward anymore. You can only give yourself that grace for so long before you set a standard for yourself. And hey, maybe to begin with for some people, that standard is 10 minutes, so you need to double that walking time. Or maybe it’s three block or maybe it’s our bodyweight program. Maybe it’s two days a week, three days a week, something that has to be a standard for yourself. So yes, consistency matters. But it’s not all that matters. It’s the type of consistency that matters. And the type of consistency has to be a standard that you set for yourself. Alright, let’s get into line number three. And I’ve talked about this on the podcast. It’s my most hated one. My blood boil is a little bit even now as it pops up on the screen. You can be like me Just follow my program. This makes me want to die. This is the fitness industry. This is it. Social media, Facebook, Instagram, look at me my shirts off. I look great. You can do it to just be me follow my program. These are the exact workouts I do. You can be like me? No, we can’t. We cannot be like them. Because we are us. We can’t be like them. This is the worst thing that has ever happened to the fitness industry. Because it makes you think that an unachievable standard is possible. And I’m not saying that you can’t have a six pack if you want a six pack you absolutely can. But huge but is the way you get there the same way they got there or where they are now if you’re following their workouts that they’re doing today, does that make any sense to you? So the problems that this creates, first, any idiot can work out four hours a day and see results. Just think about that for a second. Any professional athlete that you see or person whether you know something you want on Instagram, and they’re working out two, three times a day four or five, six times a day and they look great. Congratulations any idiot can work out four hours a day and see results. I don’t have four hours a day to work out see results. of a company to run I have a family to support soccer games. I have a lot of things that I do in my life. And I’m not spending four hours a day training. It’s not a priority for me. I like my one hour a day just fine. And I see results in one hour a day. Our athletes see results in one One hour a day. Any idiot can work out four hours a day and see results.
But the biggest issue, be like Mike programs cause our program hopping. And this is I really think this is like we talked about program hopping all the time. Athletes program hop, it’s kind of the the add in the fitness world, right. But I think it comes from these be like Mike programs. And I’ll talk about that in just a second. But I just want to see if you use this logic anywhere else in your life, I had to think of like, okay, let’s just get outside the fitness industry for a second. Think about things. Jeff Bezos has a $400 million yacht. Pretty awesome. Yeah, there’s a picture of it right there on the screen. He has a $400 million yacht. Jeff Bezos started Amazon and got rich. All start Amazon and get a $400 million yacht? Do you use that logic? Are you going to start the next Amazon so you can buy a $400 million yacht? It’s probably harder than that. Right? There are other things that you have to do to be able to get there. There’s a lot of Jeff Bezos, his story that we probably don’t know. Sacrifice relationships, backstabbing scale problems, all these issues, sleepless nights, like there are things that we have no idea that even happened to be able to get there. But we can’t just sit and be like, yeah, I’m going to start next Amazon. Jeff Bezos is greater than the top 1%. You know, he’s like number one, right? As far as wealth is concerned. And so you wouldn’t even try, you won’t even be like, you know, what I do want to be like, Jeff pays that that’s such a crazy goal. Now, if any of you have that goal, that’s great. I’m not gonna be the person who tells you, you can’t do it. Go for it. Start the next Amazon, buy the $400 million yacht, but you have to know what you’re comparing yourself to, is the top and not even the top the top of the top. And it’s the same with these people on social that you’re seeing. These people are professional athletes in some cases. And however you want to put that they can be professional physique, athletes, or actual professional athletes, fitness athletes. They’re not they’re not just the top 1% that the top of the top. But for some reason, because they have a body and we have a body, we think, okay, yeah, I can be like them, I’m just gonna follow their program doesn’t work like that. It took 20 years of hard work, the right choices, sacrifice 20 plus years and a lot of cases for these people to do what they’re able to do to run, how they’re able to run to lift what they’re able to lift, to look how they look. 20 years of hard work the right choices and sacrifice. But they’re publishing their workouts for a minimal fee. And you can just follow their workouts and you’ll be solid. How does that make any sense? This gives you threw me on to Jeff Bezos, his yacht, and they’re like, Alright, dude, we got bills to pay. And just so you know, the gas was $250,000 Can you please go ahead and give me that? That cash for the bill? Nope. I can’t jump into Jeff Bezos his life and start managing it. You can’t jump into these people’s workouts and start seeing their results. You have to you have to rewind two decades at a minimum to get there. So the worst thing that ever happened to the fitness industry, and this is what it looks like for our athletes, there’s your true potential. And here we go, we got the squirrel because the squirrel sees something and runs off. So you start with that guy’s jack program a and then you’re like, you know what, that’s not working. I’m gonna go to he or she has a six pack program B. And then it’s like, well, that’s not working. Maybe I’ll do that two times a day program. I don’t actually have time for program see. I see that all over the internet. I think it’s hilarious. And here’s the am and a pm workout. You know how many people have time for an am and a pm workout? Like real people with jobs and families like if you’re fitting it in, congratulations, that’s awesome. Like Good for you. But you know how many people can’t realistically fit that in and when they do their life falls apart? Because they’re no no longer able to manage their household. They’re no longer to get enough sleep to be able to recover from what they’re doing. Oh, and then you’re like, Oh no, maybe that program I tried I tried it the beginning work. That guys jack program a again. Let’s try it again. Most athletes get smart for a certain amount of time they start seeing a lot of results. 12 weeks of garage, gym athlete and then it comes the Navy SEAL program D That guy was a navy seal. Of course, he knows the best workout
on the planet. You know why? Because he learned how to blow stuff up and basic underwater demolition school, right? Navy SEALs know everything about fitness. It’s one of the schools they go through to become a Navy. Oh, no, it’s not. They’re trained warriors who know how to kill people. That’s actually what they’re experts in killing other human beings. Even secondary to swimming, holding their breath, being tough, experiencing cold killing other humans is their main job. They are warriors. If that offends anyone, I’m sorry. That’s what American soldiers do. That’s what Navy SEALs do. They’re warriors. They’re not fitness experts. Yes, they are mentally tough human beings. And maybe you would be just as mentally tough if you were tested how they’ve been tested? We won’t know. But they are no way. In no way anyone with military background has any sort of special fitness training.
You always be here. program hopping leads you nowhere, you’ll never reach your true potential when you’re constantly program hopping. So let’s get into the truth. How do we cut through all this crap? How do we do it a garage gym athlete. So let’s go over how we create the most effective hour in the fitness industry, and why you should never have FOMO on our tracks. Again, I’m really gonna go behind the scenes here on our programming. Because no one else is doing this. Like no one else is doing this. They spend more time on marketing, carrying a camera around showing you their day to day life, you know them taking a crap in the bathroom and like, what they ate for breakfast. And that’s what other other people are doing, we spend most of our time doing what I’m about to show you. That’s where we spend our time. So first, when we start programming, we apply the EEO 3d programming stack. And I’m going to go over each one of those. So first, we try and hit all these different areas when we’re training at a wave. So a wave for us is 30 days. And we want to make sure that our athletes are really well rounded. And so in order to be well rounded, we came up with a lot of different areas, we feel an athlete should train, again, based off of experience, iteration, scientific studies, over and over again, we’re constantly refining our approach. But this approach of these areas has really held steady. So strength we all know, strength is there’s a lot of different variations, every single one of these things I’m going to go over, I could splinter out to probably 15 different methods or things that we could talk about, but I don’t have that kind of time. So I’m just going to briefly go over each one. So strength, we all know that is getting stronger. Strength speed, this is the ability to move weight with speed. So dynamic efforts, you could think of power cleans, so you’re moving a more moderate load, quickly, strength speed, it builds power and builds explosiveness is in this is what makes you more athletic. speed, strength, very similar to strength speed, people often get them confused, speech strength, is moving a much lighter load faster. So think of like a wall ball shot, something where there’s a load, and you are able to move that, you know, very, very quickly. So against resistance, but it’s more about the speed and less about the load. But there’s still a resistance element because lastly there is speed and speed could just be throwing a punch. It could be running as fast as you possibly can. It’s sprint, so that is speed. Is that all know what we have muscle endurance. So muscle endurance, I think we’re all aware of being able to maximize our muscle contractions over and over and over again. Very important to have well being a well rounded athlete because a lot of our life like daily tasks are living this muscle endurance and oxidative pathway, which we’ll talk about in a second. strength endurance if you go back to strength speed, very similar. So muscle endurance think if we were to be doing lunges, you know, seven minutes of walking lunges, something like we reprogram that’s muscle endurance, strength endurance goes back to more moderate load for repetitions. So we’re talking about 15 back squats with load. You know the things that really suck but strength endurance Very, very different than muscle endurance but also very important power endurance. So think of kettlebell snatches something where you have to be powerful, but not just for one or two repetitions for time, even 60 seconds, two minutes, three minutes of being able to sustain power. This is where a lot of grit is built in athletes, aerobic endurance, we’re all aware of what aerobic endurance is, we actually have this listed technically three times in different ways, and all the things I’m about to cover, so Robic endurance being able to run or move your body for long periods of time. Now we’re gonna go get into the energy systems, so gain a lactic, anaerobic without oxygen, just meaning short, powerful burst, these can be 10 to 15. Second, Sprint’s or just lifting weight, you know, gain, the A lactic is very much resistance training, if you’re to do back squat, that’s technically where you’re at, or for you to be doing a short sprint, pain glycolytic everyone’s familiar with this is about, you know, a minute and a half, two minutes, three minutes of an all out awful effort. Very painful conditioning, but it, it trains a very necessary pathway that’s needed, especially in like life or death situations.
sustain going back, this is almost the same as aerobic endurance. But the reason we have it listed a second time is because we normally like to make those a little bit different, because one way to, to hit aerobic endurance is just what you see us do a lot of times zone two, let’s go build that base of aerobic endurance. And so when I’m talking about aerobic endurance, that’s a lot of what we mean base building aerobic endurance. Now when we jump down to sustain, we’re thinking training. We’re thinking of training. And so we’re talking about 30 seconds on 30 seconds off all of these different types of things. Mixed modal aerobic, so again, you’re gonna see aerobic, but now we’re doing work in an aerobic zone. So we’re doing work in anaerobic zone. So this is mixed modal, meaning different modalities. So mixed modal, when we say mixed modal work, people are starting to think of Matt cons and CrossFit, right? And that’s okay. But this is why also, we get a little irritated if we’re ever compared to CrossFit. Because look how many we’re into where we’re even mentioning things that look like CrossFit, mixed modal capacity. So we’re talking about mixed modal or aerobic. Then there’s mixed modal, anaerobic, so mixed modal aerobic would be like grunt work for like, 40 minutes, 30 minutes mix, modal, anaerobic is where we have different modalities, when I say different modalities, you know, say there’s a barbell, a barbell involved, there’s a double under involved, you know, there’s a pull up involved, like, and you’re doing those. And we typically program with equal work to rest ratios, things like that, because we’re in the aerobic zone. And then it gets to mix modal, anaerobic, this is where we’re developing power, but in the same mixed modality, so those mixed movements, but we’re in the anaerobic zone. And every 30 days, our athletes see these modes. So this is not spread out over a year, it’s not spread out over the 12 weeks. This is spread out over every 30 day wave that we complete in our programming. And we do this for multiple reasons we found that’s about the minimum, that we are the maximum that you can spread these out, because if you do spread them out over a year, you’re going to start to lose in another area. And originally, when I was first developing the method, we kind of tried to like, Okay, well, we’ll just hit all these areas over a year. But by the time you’re, you see muscle endurance in February, and you don’t see a lot of it again, until you know, December, it’s almost completely gone. So if you’re hitting all of these areas, every 30 days, we’re slowly increasing each one. And that’s what we want for athletes. It’s a slightly slower road, than if you were to just focus all out on one of these things. But the only people who should focus all out on a single area, it would be a professional athlete, or it is required for your job. If you’re not in that camp, we really think that you should be doing all of these areas. But all of it, but if all we did was program these at random, the program would be lacking. Okay, so if you went back and maybe you’re just here to learn, and you want to write your own program, you’re like, Okay, I’m not sure how to write workouts for all these, but I’m going to take all these methods and he said every 30 days, so I’m going to start doing that. Okay. Yeah, yeah. Try it out. Because if all I did was that our programs would be lacking. They wouldn’t be very good. They’d be random, they wouldn’t be that much better than the random workout watt generators, glorified watt generators that we see out there. So to layer the stack, we have a major. So a major is where we devote a very specific amount of time to one particular area. And the major is the focus for a 12 week cycle. So every 12 weeks in each and every single track that we have a garage, gym athlete, we have a major. So we’re hitting these areas, but then we also have a major. And so the major is the focus. Because if you did just do all those things that might be decent, general physical preparedness to hit all those different areas in 30 days, but then we wouldn’t be moving any particular area forward. And so that’s why we have a major and we devote a very specific calculated amount of time to major. And the major can be one of these. So if it was in 12 weeks, we were like, Hey, we want on the hard to kill track this month, we want to emphasize strength. And we want to walk over that it’s like it’s just a strength. And that was our major, we’ll be focusing more on that. Or maybe it’s power endurance, this 12 weeks, something like that.
And then we also have a minor, where we devote a very specific amount of time to one particular area. In mathematically, it’s about half as much time as the major and generate generally complimentary to the major. And it could be a lot of different things. It could be strength and aerobic endurance, like strength as the major and aerobic endurance as the minor. But what we try to avoid, like those would still technically be complimentary, because they’re just not contradictory with how they can be programmed. So we don’t ever want to have a contradictory minor and major. So now you see how we’re getting structure. Okay, so we have, we have this, all these different areas that we’re making sure athletes hit every 30 days. But then over the 12 weeks, we’re not losing sight of us very specific major and minor and a dedicated amount of time to each one of those things on a weekly basis for 12 weeks. So now we’re gaining a lot of structure to the program, we’re making sure people are well balanced, they’re hitting enough time in the major and enough time in the minor to move forward where we want them to be full move forward. And but if all we did was program, the stack, and the major and the minor, the program would still be lacking. Again, if you’re a person here to learn, like, okay, 30 days hit these different areas. Let’s do a major, let’s do a minor, we’ll focus on one area a little bit less than another area, and we’ll hit all the rest of the areas, the program would still be lacking. So to layer, the stack, and the major and the minor we have body geometry, which I know a lot of our athletes are familiar with. This was implemented officially I think it’s been two years now, two years ago, body geometry we put into play because we’re constantly learning, refining, getting feedback making changes. We’re not stagnant coaches who heard something once at a strength seminar that we apply. We’re the ones teaching this to other coaches, so they can be better coaches, and we’re the ones using it on 1000s of athletes every single day. So do we want to be the best possible thing that we could ever put put out there? Absolutely. A lot of people are focused on having amazing YouTube videos, we’re focused on having amazing programming for our athletes. Somebody’s geometry, we interweave muscle contractions and movement patterns. We make sure there’s the right ratio of three different types of muscle contractions. So there’s concentric eccentric and isometric. If you listen to our recent webinar on tempo, we went over these things. We also have articles on if you want to read more about it. But there are three types of different muscle contractions and all three of them need to be trained. This almost does not happen by the way in the fitness industry unless they get lucky. Unless they get lucky. They do not train on purpose, different muscle contractions. And then if they’re doing this, I’m just blown away they’re doing both of them. I you know, I would applaud them. Next we make sure the athletes enough front frontal sagittal and transverse planes and women. So we’re hitting different muscle contractions in the right ratios. And then we’re focusing on different planes of movement because when you don’t focus on are you forget a plane of movement. This is where injury pops up. This is why someone can back squat 500 pounds and then hurt their back when they bend over in a weird, awkward way to pick up their kids toy. That’s how those things happen. They’re following an improper program. They weren’t focusing on the different planes of movement in the human body. That’s how those stupid injuries happen. Cuz you weren’t doing what you’re supposed to do.
Unknown Speaker 40:17
Jerred Moon 40:18
But if all we did was program, the stack, and the major, and the minor, bounce out muscle contractions and planes of movement to reduce injury, the, the program would be effective. Okay, we would have a very effective program, if you if you wrote your own program right now, just following what I went over. And you were able to implement that you would have an effective program. But lacking in efficiency, it wouldn’t be an efficient program. Again, any idiot can work out for four hours a day and see results. Seriously, it’s not very hard. So you could take everything I just said, and write your own program and start with your two hour training sessions. Because you haven’t learned how to make it efficient, you will takes a couple years. Lastly, we take all of that and we break it into blocks for athletes, five blocks of training per day, one block equals 10 minutes. So we cram every bit of the effective effectiveness we’ve been going over, and then we make it efficient. That’s the last phase here. So when I’m programming, when our coaches are programming, we’re making sure all of these things are hit, that we have what we want, and then we have to start chunking it down into blocks. That’s why I said the major minor have very specific times allotted to them. There are block requirements for a major and a minor minor, you have to see this many blocks per week of a major you have to see this many blocks per week for a minor. Everything else can we be balanced out in those other areas that we mentioned. And now we’re down to five blocks per day, this makes for a one hour training session for our athletes. One hour training session, five blocks of 10 minutes is 15 minutes, we do have the we call it the ghost block, right the the invisible block. And that gives you your 10 minutes to change weights to check these Instagram people that to do all the things that you need to do in between your sets that you might be doing.
We make it efficient, is the most important last step because this is also what happens in the causes program hopping, you get into that person’s program who you thought was going to be awesome. And then you realize this training session is gonna take me two hours, it’s impossible for hours to do that. Because you should either be time capping yourself at the blocks, or fitting it into the blocks. Those are the only two options. So you should never train more than an hour. That’s Yeah, it’s possible because sometimes we might give you more work that you’re not ready for yet. And so you have to time cap yourself, oh, the only time people go over an hour for us is they’re not time capping themselves. And what happens if you stick to the blocks and the time caps, you learn how to move faster through the workout, you, you you realize what a focus to training session really is. And then you start to really see results you still you start to understand the blocks and how this training works and how it really can move you forward. And you don’t need to worry about any of this. Okay, I know I went over a lot. I went over a lot of stuff with the programming and and its complexity. Some of you don’t care. Some of you think that’s awesome that I went into all those things, the different areas that we hit. But to be honest, if you if you’re following the daily programming a garage mathlete, you don’t need to worry about what is behind it. Right? You don’t know how the sausage is made is not as important, right? But what you need to do is follow 110 minute block at a time, like a GPS in your car, realizing what’s been put into every single one of those blocks. Okay, that’s all you need to do. That’s why we’re here. And that’s why we charge money for a service. Because this is our craft. Yes, we podcasts, we have YouTube videos, we do those things, but it’s not our thing. It’s not the thing that we want to be so good at.
Unknown Speaker 44:39
We want to be good at this.
Jerred Moon 44:41
And we’re really good at it. So all you need to do is follow 110 minute block at a time and we will get you where you want to go. So for the upcoming cycles, I’m not going Over the track briefs like I normally do, because I just went over what our programming does. So I’m briefly going to say this is how easy it is to make a decision on which track you should be if you’re going to train with this garage gym athlete, we have hard to kill, we have shred strength into your three block no gear. The kettlebell and sandbag are versions of the hard to go track, we have a women’s health track, we have all of these things right now. All you need to do is know that each and every single one of our tracks follows the methodology that I just went over, we just have different focuses in the major in the minor. Hard to kill is going to be the most balanced. We that has the most balanced between all the other stuff in the major in the minor. All the other tracks like shred is going to be have way more emphasis on body composition, hypertrophy, things like that strength is going to have way more emphasis on power development on strength development. And your is gonna have way more oxidative or aerobic endurance, you’re gonna see a lot more in that but because we know how to build a better athlete, and we have really solid programming, you don’t have to worry about which track to be on only which goal you have. Going back to your potential. I really want to squash the FOMO that we have of tracks. Yes, you’re going to see the sample programming, maybe that will help you. But just really think only about you and yourself right now. Ask yourself in your head, what do you want? Do you realistically need to go to three block, because 30 minutes of training per day is the most realistic thing for you. And your life. I forgot who it was he posted in our Facebook group recently. He mentioned that he was going back he’s going from hard to kill to three block because he was about to do some really hard work for his PhD. And that was like the most self aware decision that I’ve ever seen publicly stated. It’s like I know what’s what my life is about to look like. So I’m going to go down to three block. And if you’re on the webinar, I just appreciated that so much because just think about that for a second. That’s not how the world works. The world is like, well, you better do all the damn work for the PhD and wake up at 3am to fit in that hard to kill track as well. That’s not the decisions people are making. But I’m saying those are the decisions that you need to make. You need to be realistic about what you want and what you can do. We’re here to support you with the best programming possible we have an option for almost everything. But you ultimately need to decide what you want. If you want to be strong right now go join the strength track. If you want to be faster in those distance races, 5k 10k, half marathon whatever go to the injured track. If you just like training and you want to be well balanced, stick with hard to kill. If you feel like you don’t want to touch a barbell or kettlebell for the next 12 weeks go no gear. These are the things that you need to think about. Our athletes are participating in the most well rounded, effective and efficient program On the Internet. And I’ll challenge anyone to that fact. toe to toe. let anybody know that hey Jerred Moon at garage mathlete thinks his programming is better than yours. let anybody know on the face of the planet. I’ll challenge them now show them why their program is not as good as ours. But the program is only effective if you do it. And that’s where killing comfort comes in. So I’m going to quickly go over what I want you to do and how to adopt this killing comfort mindset. Let’s talk about the path, the real path. How to adopt a killing comfort mindset. The simple not easy thing to do. This is my only challenge for you today. Just pick one thing that’s a little bit hard and do it every day without missing for 30 days. Oh man, Jenna came here for the killing comfort part. Like I thought we’re gonna get into all this like tips and strategies and secrets. There are no secrets to killing comfort. I have nothing for you. It’s hard. But what’s hard is different for every person.
So I don’t know what your hard thing should be. Maybe it’s 100 extra push ups per day. Maybe it’s doing the dishes every single night. Maybe it’s listening to an audio book, maybe it’s sticking to our training. Again, this is your potential. This is about what you are going to do to better your So pick one thing that’s a little bit hard and do it every day without missing for 30 days. No, we don’t program 30 days of workouts in a month. That doesn’t mean you can’t do an extra zone to run here and there, if you like, hey, next 30 days, I want to try and I want to try and have a perfect 30 days of training. So that means you follow our session or our sessions, and then maybe you just do a walk or a jog it zone to those other days for 10 to 15 minutes. So really, you just have some physical activity for 30 days, pick something that’s a little bit hard and do it every day without missing for 30 days. And when I talk about these things, I often go to the lowest common denominator where I’m talking about walks and whatnot. But I know we have a lot of amazing people here. So make your heart sing your heart thing. I don’t know what it is for you. But make it your own. It might be a really hard thing. But what it doesn’t need to be is the hard core thing. It doesn’t need to be the waking up at 3:41am. Okay. It doesn’t need to be the hardcore thing, a hard thing for us to as defined in the book, pushing forward against your own desire, plus daily over decades. That’s it. When I say do the hard things, I’m not saying do the meet yourself Saturday, every Saturday. I’m not saying train for two hours a day. And this is where some confusion has come from the book. People think killing comforters is hardcore. Like I’m not that book is not in the hardcore scene. I’m honestly saying if you need to walk everyday walk, if you need me to eat one cucumber a day do that. Your heart is different than my heart. And it’s different than my wife’s heart. Everyone has a different level of heart thing that they need to put in their life. And so you need to decide what that is. But you need to be super realistic and not try and take someone else’s. All right. Like, oh, this guy does this everyday. You know what, I’m going to do that everyday? Screw that. What’s your thing, what’s one area of your life you can improve right now, if you were to just do it every day for 30 days.
So putting it into a fitness example, maybe it is just doing push ups every day. And here’s your current threshold of hard things that you can do. Because if you can just do something, we call it a V eight. Okay, in the book, I’m gonna keep referring to the book, I wrote the book killing comfort, if you haven’t read it, go read it. If you think that I’m saying that, because that makes me money. The money I make from a book is so nominal, I would just give it away for free if the publishing company companies would allow. Just go get the book and read it. Get the audio book. Just read it. We talk about ABA. All right. So the ABA is just doing something to prove to yourself that you can do it. And I want you to do it for 30 days, the challenge for this webinar is 30 days, and the book I talked about doing it for 100 days. So that’s what I want you to do, maybe there’s just an extra set of push ups per day. And that’s going to compound you’re going to become more and more. And so you’re able to stick to that for a month or longer, your current threshold is going to turn into a new threshold. This is how it works. Guys, I’m not just talking about you getting better push ups. This is a principle it’s a guiding light, it’s something that you’re building in yourself. Killing comfort leads to other things. So you’re gonna bust through that current threshold, if you can just do something so stupidly simple. But you do without missing, you’re building a muscle of grit to where you become better. And now you’re doing a harder thing. Maybe it was push ups. Now it’s a full training session, they I can do those I can keep on you’re going to have a new threshold again, now we’re getting closer to your true potential. Maybe this takes several iterations of these 30 day efforts of doing the hard thing but you keep doing it and doing it you’re getting better and better each and every single time. Even if you fail or you slip or you get pushed back. You get back on the horse. You keep moving forward. That’s the only thing that needs to happen. dropped the all or nothing mentality. I say these things all the time. But if you’re late to work tomorrow, Do you honestly say Screw it. I’m not perfect. Never going to work again. I quit work because I was late. No, you show up again because you have to. That’s all I’m asking. Try it every day for 30 days. If you screw up, cool, start over, do it again. Just like if you were late to work, you’re just going to try again, you’re not going to forget and scrap the whole thing because you made a mistake. That’s not what you’re gonna do, you’re going to get back on the horse, and you’re gonna keep moving forward. So what happens after this, and you just keep compounding you keep doing these things over and over again, you’re doing the hard thing, every 30 days, you’re improving something, you’re getting better. Well, you become a better father, a better mother, a better parent, a better friend, a better business owner, better employee, that her sister better brother, better wife, better citizen, better husband. And yes, you will also become a better athlete. But if you know the true mission of my company, is to build better humans. I do that with the start of a push up. But my actual goal for you is to be a better father, a better mother, a better friend. That’s what I actually want for you. Sure, let’s get your fitness. Increase in the process. But let’s change your brain so much training, change your level of your ability to kill comfort so well, that getting better at anything becomes easy for you. And ultimately, you become the better human that me and my team want you to be per your own standard, not our standard. And you blow through your true potential by starting with something incredibly and stupid, simple. That’s what we’re killing comfort starts it does not start with hardcore. It starts with stupid, simple, repeated daily over decades.
Alright, ladies and gentlemen, that’s it for me today. So we’re gonna wrap this up. I do know that everyone wants to see the sample training, I will be sending it out in this week’s five line Friday. If you’re not signed up for that you can go to industry fitness comm sign up for the flight five line Friday, get on the newsletter, or you can go to that link right there. Rajim athlete comm slash 2020 download the sample training, try and make that decision for where you want to be remembering everything that I’ve said here today. So what questions might we have today? there any questions about anything at all? Let me know. I’ll stick around for a few minutes. Looking in the q&a section.
Looks like a lot of the questions were answered on the webinar.
So we’ll be good there. All right, everyone, thank you so much for see. Tim, let’s see. Question. Can you elaborate on the difference between hard to kill and shred? Yes. So hard to hard to kill is way more balanced. So when we’re talking about that major and the minor. The reason I didn’t give specific times on how much time is spent on the major and the minor is not because I’m trying to not fully reveal our method. The main reason is because it is a little bit different per track. And so hard to kill will have more equal parts major, minor and then balance. So there is a lot more balance, too hard to kill. shred will not follow that rule. shred will always have a major emphasis on really more body composition. And when I say body composition, that can mean a lot of different programming methodologies, but it typically means hypertrophy. So muscle growth, we’re focusing on what our muscles look like, what they feel like how they appear. That’s not to say that hard to kill won’t do those things. But from a programming principle standpoint, that’s what shred is focusing on and hard to kill is just hitting all those other areas that we covered in the most equally distributed fashion. So that is the main difference between hard to kill and shred. Alright, Tim, we can chat later.
All right, I’m gonna stick around. I do have a bunch of announcements, but I’m going to do those live in the Facebook group this week or next, because we have a lot of changes coming for garage gym athlete coaching specifically lot of big things going on there. And just I want to make sure people are squared away for fit week. And normally I would cover those things in a webinar. But I want to do something different today. And then hopefully you guys enjoyed it and learned something about our programming methodology or problems you can avoid in the process marked as as our influencers, really posting videos of themselves taking dumps.
Unknown Speaker 1:00:25
Jerred Moon 1:00:26
I don’t actually follow a lot of influencers. I just know that they like to document every second of their life in a dump as a part of that.
All right, everyone, thank you so much for attending the webinar. That was the hour mark for us. Thank you for being our athlete if you’re not one of our athletes. Hopefully I convinced you otherwise. But I do appreciate everyone being able to attend spending an hour with us. If you have any questions at all. Don’t hesitate to reach out to me or the team. We are here for you guys. Thank you
Transcribed by https://otter.ai