If you are one of our active athletes, please watch this member's only webinar to learn our philosophy, macro breakdowns, and more:
Q: Why can’t I see next/last week's programming?
A: When joining you are granted access to the Team Buildr app. The day you join will be the first day you can see programming.
We upload programming once per week, one week at a time. These post late Saturday night/early Sunday morning (depending on where you are in the world) for the week coming up. First training day is on monday (but you can adjust accordingly).
Q: What if I don’t want to take the fitness test?
A: No worries! You aren't required to take the fitness test, however, we encourage athletes to. The fitness test will tell you what level athlete you are in our training system (recruit, established, competitor). Knowing this will help you adjust and scale workouts accordingly and in the workouts and/or athlete briefs levels will be mentioned to suggest how to proceed.
Also, having a baseline to know exactly where you started and where your limitations are can help you focus on where to improve but how much you have improved over the course of your training.
Q: I just signed up for GGA!! What now!?
A: Awesome! Welcome!
Download the app (Team Buildr). You should have used a code to sign up, so now you can take your login and sign in to the app and see the programming.
Then, join the closed Facebook group (Garage Gym Athlete), check out the podcast (Garage Gym Athlete) to hear from fellow athletes, and do the fitness test to see what some of your baseline markers are and what level athlete you are in our training system.
Q: What is “block programming”?
A: Block programming is how we organize our training days, week, months.
Pertaining to day to day programming, 1 block = 10 minutes. We program 5 training blocks per day, which equals 50 minutes, with a 6th "ghost" block. You will notice on the programming components with "Block 1" or "Blocks 3 and 4"
This video will help explain it a little more:
Q: Who does the programming?
A: Jerred Moon is your personal programmer for all your workouts. He was the former Physical Training Leader and Fitness Program Manger within U.S. Air Force Special Operations Command, and before that he was the Director of Physical Training for military programs at Texas Tech University. He has over a decade of programming experience at all levels. And guess what...?
He's a Garage Gym Athlete!!
Q: What is the basis for Garage Gym Athlete Programming?
Here at Garage Gym Athlete, we don’t believe in leaving training to personal intuition, gut feelings, hairs on the back of your neck, little devils or angels sitting on your shoulders.
No, we believe in the numbers, we believe in the science and we believe in results. Proven methods and grunt work over experimentation. If we have you doing it, it’s been designed and tested; whether our own creations or modifications of proven methodology.
We were born and bred some of the texts below:
- Science and Practice of Strength Training by V.M. Zatsiorsky
- Starzynaki, T.; Sozanski, H. Explosive Power and Jumping Ability for all Sports. 1982.
- The Westside Barbell Book of Methods by Louie Simmons
- Bomph, Todor. Theory and Methodology of Training. 1999.
- Komi, P. V. Strength and Power in Sports.1996.
- Kurz, Tomas. Science of Sports Training. 2001.
- Siff, Mel. Supertraining 2004.
- The Max Effort Method by Jim Wendler
- Viru, Atko. Adaption in Sports Training. 1995.
- 531 by Jim Wendler
- Yessis, M.; Taubo, R. Secrets of Soviet Sports Fitness and Training. 1987.
- Zawieja, Martin. Periodization of Training for a Methodical Development of
- Performance in Olympic Lifting-Bundesleague. 1988.
We learn and we adapt. If something isn’t working, we change it. If we find a new way, we create it. If someone else is doing something great, we analyze it.
Q: How do I check the leaderboard?
On the app you will see a "Leaderboards" tab at the bottom. Click on that, then "Select exercise", then at the top you will see "Lifts," "SAQ+C" (conditioning/cardio), and "Circuits." Select which ever the leaderboard you are looking to check, and search within there.
Q: How can I change my maxes?
A: Go to the bottom of the app, to the Max's/PR's tab. Select which lift you want to change, add your weight, and make sure to switch the bottom of that weight to "Set as current max."
Q: Can I access the app in my browser?
A: Yes, you can go to the Team Buildr website and use your login to see the workouts, leaderboard, etc.
Q: Where can I download the app?
A: Search for TeamBuildr where you would normal download any app on your device.
Q: What is the “Training Center”?
A: The training center is where we have more of our programs that athletes can choose to do. Each has a different focus and are a good option for those athletes looking to change things up or recruit level athletes fairly new to our training.
To learn more and see in-depth information about each program that is available to you as a Garage Gym Athlete, use this link.
Q: When is the best time to start?
A: Any time! If you stay tuned in to our emails and social media we announce when each 12 week cycle starts, but we program our 12 week cycles in 4 week mini cycles so no need to wait until the next 12 week cycle starts.
Q: How do the 12-Week Cycles work?
Every 12 weeks we announce our new cycles. The tracks keep the same overall goal, but each cycle will have a new specific focus. We will do in-depth briefs and webinars to make sure all athletes are aware of what it to come to each 12-Week cycle. You then have the option to decide if you want to change tracks or continue on.
Q: Are the workouts programmed at random?
A: Nope! Never random. We always have a plan and emphasis with every cycle.
Q: What about other End of Three Fitness programs?
A: Other than the programs inside of the Training Center, we have our One Man Series programs, which are non membership (one time fee).
One Man One Barbell is our first program and is our strength system. We update this every year.
One Man One Kettlebell is a program that, only requires one kettlebell. and is great for those who don't have a barbell or can travel and will have access to a kettlebell.
One Man Bodyweight system is a program we developed for those with no access to equipment or want to develop their bodyweight movements, strength and conditioning.
Q: What are the three training tracks and how do they work?
We have three training tracks:
- SHRED
- HARD TO KILL
- STRENGTH
The SHRED Track - Built for those looking to lean out but still keep overall function as an athlete.
HARD TO KILL Track - This is where we balance it all. We will train all energy systems while keeping our strength at the highest level. Each 12-weeks may have an energy system emphasis, but all are still trained.
STRENGTH Track - This is for athletes who want more explosive and shorter duration conditioning while increasing their 1RMs and functional strength.
As a member of GGA you have access to all three and can switch at anytime.
Q: If I only want to train 3 or 4 times a week, and not five, is that okay?
A: Yup! Saturdays are typically optional training days. Athletes who want to train for something specific often use this day for that (endurance, martial arts, etc), or you can rest.
If you want to do a 4-day split, do all weekday workouts.
If you want to do a 3-day split, be sure to do Mon, Tues, and Wed each week.
Q: What will this training prepare me for?
Our training has helped military personnel prep for deployment, athletes in top shape for Spartan races, and everything in between. One of the mottos we throw around here is "Beyond Prepared". No matter your goal, sport, or activity...we will keep you beyond prepared.
Q: I like to do (SPORT) how can i keep doing that and the daily programming?
A: A lot of our athletes train for something specific. We think that is great! Saturdays are the recommended day to add in that sport specific training (endurance, martial arts, etc.).