NEW! 2025 Training Cycle #1

As we gear up for 2025, Garage Gym Athlete is rolling out new training cycles to help you crush your fitness goals. Whether you're a seasoned athlete or just starting your journey, we’ve tailored each track to meet different needs and challenges, ensuring there’s something for everyone. Here’s a breakdown of what’s coming, along with a closer look at the Hard to Kill track’s exciting updates.

What’s New in 2025?

Each training track—Endure, Strength, Shred, and Hard to Kill—has been fine-tuned to align with specific fitness goals. Here’s a brief overview of the changes:

Endure Track:

Designed for athletes looking to build a functional endurance base without sacrificing strength. This cycle incorporates:

• 30-second rep sets for strength work to emphasize muscular endurance.
• Interval-based conditioning with a mix of rowing, running, and longer circuits.
• A balance between endurance and strength for a well-rounded approach.

Strength Track:

The Strength Track remains focused on building raw power and strength. This cycle features:

• High-rep sets (12-15 reps) to kick off the year with strength endurance.
• Supersets that alternate between upper and lower body accessory work, ensuring balance and variety.
• A consistent conditioning element to maintain cardiovascular fitness.

Shred Track:

Shred focuses on functional body composition and muscle definition. Highlights include:

• Short circuits to bookend each workout, adding variety and intensity.
• Workouts designed for aesthetics, with a mix of isolation and compound movements.
• A program structure that supports fat loss and muscle gain.

The Hard to Kill Track: Full-Body Splits and Energy System Balance

The Hard to Kill track is Garage Gym Athlete’s most dynamic offering, built to optimize overall fitness across strength, endurance, and conditioning. This cycle introduces a full-body split routine, balancing efficient strength training with focused energy system development.

Why Full-Body Splits?

Full-body splits are becoming increasingly popular due to their flexibility and effectiveness. Here’s why we’re adopting this approach:

• Missed days don’t derail progress. Every workout targets the whole body, so missing one day still ensures balanced training.
• Mental focus stays high. Instead of exhausting one muscle group, you perform a variety of movements, keeping energy and engagement levels up.
• Increased flexibility. You can reorder exercises to suit your preferences while maintaining the program's integrity.

What to Expect:

• Three Full-Body Strength Days: Using the proven Body Geometry method, each session combines squats, presses, pulls, and accessory work for a comprehensive workout.
• Conditioning with Energy System Focus: Conditioning days target specific energy systems:
  • Glycolytic Intervals: High-intensity bursts for anaerobic power.
  • Oxidative Training: Aerobic workouts like zone 2 cardio to build endurance.
  • Threshold Training: Moderate-intensity efforts for stamina and efficiency.
• Increased Workout Flexibility: Exercises are structured for adaptability—complete them in any order without compromising results.

Why Garage Gym Athlete Training Works

Every Garage Gym Athlete program is grounded in concurrent training principles, ensuring athletes build strength, endurance, and power simultaneously. Our tracks are meticulously designed to fit real-life schedules, enabling consistency and long-term progress.

Get Started with Garage Gym Athlete

As we kick off this new cycle, we’re excited to help you reach your fitness potential. If you’re not already part of the Garage Gym Athlete community, now’s the perfect time to join. Sign up for a free trial at GarageGymAthlete.com and start your journey toward becoming harder to kill.

Remember: If you don’t kill comfort, comfort will kill you.

Garage Gym Athlete Workout of the Week

Podcast Transcript

Jerred: [00:00:00] Ladies and gentlemen, welcome to the Garage Gym Athlete podcast. Jared Moon here with Joe Courtney. What's up, Joe?

Joe: Christmas season, man. I love this time.

Jerred: Well, it's technically over because it's this is published after Christmas. So

Joe: Look, I can celebrate Christmas how long I want. Decorations are still going to be up. I don't know when I'm going to take my tree down. Probably mid January, mid to late January.

Jerred: you do love decorating for Christmas Is it the is it the day after Halloween? Is that the the threshold for you?

Joe: 100%. November 1st. I was, I was a week late this year because we were out of town and like just traveling. But yes, I am a November 1st. I'm like looking up online. When do Christmas tree farms open to go get a tree?

Jerred: I'm just whenever whenever Emily tells me it's time to start decorating for Christmas. That's when when I start decorating All right about this episode just for anybody who's jumping in Publishing here right before the start of the year But the reason we want to do that is today is the day that [00:01:00] new cycles start at garage gym athlete.

So we want to give a little bit more information on the new cycles. So you're prepared. If you're a current athlete looking to make a change, a switch or whatever, uh, listen to this episode. We're going to dive into it. Um, talk about the new cycles briefly, kind of each, each one of the tracks. And then if you are new to garage gym athlete, uh, and you want to be a part of any of this, just go to garage gym athlete.

com. You can sign up for a free trial. You can jump in right here at the beginning of any new cycle, any new track that we're talking about. And then you can be a part of the training. Uh, before we do that though, we're going to just do some quick personal updates, what our training is looking like. If, uh, you really don't care about us at all.

And you just want to skip through that. You, there is a fast forward button on your podcast player. You can jump to, Hey, what, what are the, uh, what are the new cycles all about? But we're going to start with training. Cause I want to update people on a few things. Some things I've been implementing, uh, like strategic accountability for myself.

And then also I want to hear about Joe's life. Joe, [00:02:00] I'm going to start with that. Throw it to you now, man. How, how was training? How was life?

Joe: So remember when we, we did a, uh, I think recovery, um, maybe it was like emobs, but either way, the, what was it, the I moms or whatever the, in, Immediate onset muscle

up with,

Jerred: yeah. We just made a made up. Yeah. Immediate onset. Muscle soreness. Yeah. Uh, that that's when you like typically lift something really heavy or you do really high volume or you haven't touched a barbell in a while and you get back on the barbell. What causes it for you?

Joe: uh, squats barbell,

Jerred: Squats barbell. Yeah.

Joe: always going to be it. Um, we went on a 10 day trip over Thanksgiving you know, when we, when we travel, we don't work out. I don't really stress much about it. We walk a ton, like 20, 25, 000 steps a day. So we're moving, um, and surprisingly being in the cold really exhausts you.

I think just your body trying to. [00:03:00] Stay warm is just burning tons of calories anyway. So I got back and I did like, I got through like half of a normal lower body workout. I got to my second super set and I like the second set, I reached down to like grab a dumbbell and like my, my hamstring like seized, like, Oh, that's not good.

That's not good. So I did another set and I'm like, you know what, I think I'm just going to switch to the abs after this. And I was sort of like three days afterwards.

Jerred: That kind of happened to me. Uh, I talked about getting that, uh, leg extension on the freak athlete. I did that. It only happened on the first time that I did it. It was like that immediate. onset muscle soreness. It was like I did, I was doing just sets of 10 to 15 over and over again. And by like the fourth or fifth set, I was like, Oh yeah, there it is.

Like having not done isolation exercises in like forever. Uh, yeah, my, my muscles enjoyed that locked me up a little bit.

Joe: Yeah, but this week it went better. I went to, I went to base and I actually, I lifted heavy on the squats. Cause I was like, all right, I need to lift heavy. I need to just, I need to [00:04:00] counteract this. And then I went right to, they got a belt squat on the, on base here. So I went to the belt squat and I was like, let's just pump out some volume and my legs are sore, but it's like a good kind of source.

So I've already, I've already, already bounced back. So training's been good. Um, as far as that, that regard. And we've started to squeak in extra workouts with, um, like on the weekends or with the kid. Like I had, my son was home this week he, he stayed home twice this week. And both of those days I was able to get workouts in while he was home sick, which normally I would just like chalk it up to, yeah, this is a loss.

I'm not going to be able to do this or maybe something when Liz gets home, but I was actually. I was actually able to, um, upper body is typically easy to, especially if he wants to play in the basement. But yesterday he was kind of in the basement and I was just, all my workout was like, I wanted to just get some conditioning. my workout was, was like, I got on the air dyne and then like, I would go into the air dyne until he. Called me out to like, do something like, all right, I got off the airdyne. I chased him around. He's like, all right, now I'm going to get on the rower. And I rode for like three, four minutes. [00:05:00] And then he called for me to something again.

So I got off the row and I was just for an hour. It was just, I get on the airdyne of the rower for like two to four minutes. I go to see or play with him, do whatever he needed. Cause he was still doing the basement. then by like the 40 minute Mark, he sort of caught on. So I would get on the rower and then he'd go over to the airdyne, just like plus and with playing with the buttons and like messing with the, uh, the buttons. The levers, then I would get off, I would rest a little bit. I'd get on the bike and then you rush over to the, to the, uh, to the rower and just like play on the seat. And we were switching back and forth for the last like 20 minutes. So I got a workout in and kind of got some play into. So that was kind of, that was a win.

Jerred: You know what you did, right? That was a fart lick.

Joe: Hmm.

Jerred: That's a fartlek.

Joe: Cause yeah, like I, I got on the, the, um, one time I was just like, all right, I'm just going to do this. Kind of like a zone two pace was two minutes. And then he, he wanted something. I was like, all right, cool. I'm just going to sprint this last next 60 seconds. Then I got off then I chased him on the scooter and then like waited.

And then it was kind of like that later on. And [00:06:00] he was like, all right, I want to go for a walk. I want to go for, I was like, all right, I'm just going to do this one last rower set and just sprint on the rower for like two minutes. And that was it. So it was basically fartlek on machines.

Jerred: Yeah, the kid, a kid induced fartlek. So I mean, that's what a fartlek is, it's varying intensity and varying interval length or undefined interval length, undefined intensity. And the thing I love about the fartlek, just talk about that like big picture in the fitness world. I think it's hilarious because it's like there's a lot of research stating that fartleks work, uh, in our, can be productive way to, to train.

And it's like proof that like anything works. It's like, uh, you know, like we, we try to be super structured with like set, you know, work and rest times just because there's a lot of science backing that as well. But it's like, oh, well also doing things randomly. You know, uh, given intensities with random rest periods, that also works too.

Maybe not as well, but it still works, you know, so doing something is always better than nothing. That's, that's the main thing. So that's awesome. That's, that's a way to, way to get [00:07:00] it in, man.

Joe: Years ago, I remember I brought this up before I got the, there's somebody created like a fart lick um, program or, uh, activity in Garmin. And you set the parameters like, okay, I want this far like to be between one and five minutes. And I want the rest

Jerred: yeah. I played around with it.

Joe: five minutes. And like, you just, you just hit go, but there's no timer. It doesn't tell you when it's going to stop. You just have to go. So you might be thinking I'm running for two minutes and then it goes for five and then your rest might only be one minute. And it really throws you through a loop. I remember doing it once and it was like, it was kind of entertaining and brutal, but, and just like fun at the same time.

So if, if, uh, if it still exists, I don't know exactly what it's called, but just try and find a fart lick app on, uh, on Garmin cause they, they just publish people's things that they create, which is pretty cool.

Jerred: You know, it's funny about that. You're just talking about the mental side of that, of like not knowing how long it's going to be or how long you're going to rest, uh, yesterday, just yesterday, I was trying to do some, or I was doing some [00:08:00] glycolytic intervals on the rower. And I had my kids in the gym. And they were being kind of distracting when I was setting the workout up.

So this is not a fart lick is like very, it was like two minutes of work, uh, by about four, four and a half minutes of, I think it was four minutes rest. I did, yeah, I did one to two and so two minutes, very hard four minutes off, but I was setting that all up in the rower. So it was like, you know, setting up the intervals where, where it would like have a two minute interval would have the four minutes rest.

Cause I like to do it like structured like that, but I wasn't paying attention when Because they were distracting me of how many intervals I was setting up. And I was just like, boop, boop, boop, boop. Like, yeah, yeah. What do you need? Yeah. And then I, like, I, I set it all up and then I was going, and then I was like, I don't really remember how many intervals I set.

Joe: hmm.

Jerred: so, um, after the sixth, sixth one, I was like, okay, [00:09:00] after this rest period, I'm either going to be done or I'm going to have to go really hard into a glycolytic interval and that, that mind mindset of like, you're either about to be done, you're already tired, right?

Like you're, I'm at the sixth one. I'm like, I'm either going to be done or it's going to next one. And it did, it went on to like. And so it was like two or three times where I'm like, okay, I'm either done or I need to go really hard. Oh, really hard go. It's like, okay, I'm either done or I need to go really hard.

And I really thought it was done, but it was no go hard again. So, uh, it can really mess with your mind. I think it's good for you though, ultimately.

Joe: Yeah, just have somebody else put them in there for you.

Jerred: Yeah, just program

Joe: Okay.

Jerred: Uh, training has been good. Ultimately. Um, I have been doing a combination of different garage team athlete stuff because after the high rocks kind of fell off, I I don't like to jump into like the end of the hard, hard to kill cycle [00:10:00] or anything like that.

I like to pick those things up at the beginning typically. Um, or if I am going to jump into one, I like to jump into it. I get four week increment. Um, just that, that's my personal preference. And so I've just been doing a one man system, um, which is our like core, like body weight training program. I've been doing that, but with a vest and then on that's basically, Two to three of the strength days per week.

And then I've been doing energy system training, which is a lot of what we're going to be doing a hard to kill coming up in January. Spoiler alert is, uh, been doing, uh, the glycolytic intervals, oxidative intervals, some more aerobic, and then also the a lactic, um, creatine phosphate intervals are super short and duration ones.

Uh, so that's what I've been doing, uh, training wise. And it's been a lot of fun. But another thing that's been going on is I, I mentioned, I'm pretty sure I've mentioned on the podcast that I got a dog, right? And I've [00:11:00] been walking this dog twice a day and I'm trying to set myself up for 2025. I want to get a lot of steps, but I don't normally just.

Kick things off in January and I'm like, okay, this is the new goal. Let's go. Like I kind of ramp things up in like November and December and see, Hey, what's sustainable, what new habits can I add? What's good. What's bad. I want to get all those lessons learned out of the way, like the last one to two months of the year.

So that way, when I start the new year. Um, I hit the ground running. I know what habits I have, but this dog, I got, I got the dog and I got a walking pad for my desk between those two things. I've been getting like 20, 000 steps a day. Like no problem. Like every day, every day. I think I'm on like a, let me look at it on my watch.

I'm like on a, I'm on a 29 day streak right now. Um, and I've just hitting these massive amount of steps. And that's because I, I wake up early. I walked the dog early. If I have a meeting, [00:12:00] which is like frequent, I try to make sure I'm walking on the walking pad during the meeting. And then also, um, I walk her again in the afternoon.

And so she's getting two walks and then, then there's the workout. Like that doesn't even include like what I'm working out. So I'm getting way more activity. Like it's a significant increase in like the baseline I've had. Um, I don't know if I'm going to maintain that. I think my goal for the year 2025 is I want to average.

Realistically around 15, 000 steps. I don't want to set 20, 000 steps as a goal for the whole year as the average, cause that'd be really hard to do. But, um, I'm very interested to see how this goes because

Joe: Um,

Jerred: going to change either body composition wise. Like,

Joe: think

Jerred: nearly the same diet

Joe: good.

Jerred: but I massively increase my ultimate, my, my movement throughout the day.

Like something's going to change. I'm either going to get leaner. I'm going to lose some weight. Um, my aerobic capacity is going to get greater, like [00:13:00] something's going to change. And that's what I'm most interested to see, because I can kind of take my best guesses, but I really just want to see what happens to me when I implement all these things and then I'm consistent with it for the entire year of 2025.

So that's what I'm working on right now. And that's what I've been kind of focused on is not just the training, but like,

how can I greatly increase my movement throughout,

uh, my life? Throughout the year, next year and throughout my day right now, a

Joe: you get the walking, walking back as I think that's, um, I think that was the last episode, we talked about our gift ideas. And so you gifted yourself a under the desk treadmill

Jerred: hundred percent, there was this, um, they had some crazy black Friday deals for those. Um, and so that's why I pulled the trigger on one. Cause I was like, I don't know. I don't, I don't know if I really need this, especially with walking the dog. Um, and so I was like, Whatever. But then some of those black Friday deals on Amazon, just like they had my number.

They're like, how about this? We know [00:14:00] you've been looking at it. And I was like, damn straight. All right, I'll do it. So anyway, yeah, I got one. It's been good.

Joe: list told me if she, Give you is be able to work from home anytime soon or in the future, uh, that we will be getting one of those. And then I also said that, well, as long as we can get a concept to bike as well, we can raise the standing desk and put the bike right under it and bike as well.

Jerred: Yeah. I can't do the bike. Um, I, I don't know why I tried that before. There's even a company that does that with, uh, the ergs. Um, I forgot the name of them. or something like that. That's like, it's made perfectly to like, for you to put your laptop on over a concept to bike. But anyway, for some reason, maybe if I had a more comfortable seat, I think that's the problem.

Like I get so uncomfortable, like trying to find a spot to work. Um, even though I'm, I'm seated, like, I wish I could have like a more comfortable chair, but walking in same with walking, I can only really walk during meetings. I could walk during a podcast too, but I'm just. [00:15:00] Not right now. Uh, maybe I should be turning this thing on.

Uh, but anyway, you, I, I can't sit down and do focus work or like, right. Or like, really, I need to be seated for those things I feel like, but if I'm in a meeting, just talking to people and taking notes, that's, that's easy. I can walk all day. Doing that kind of stuff.

Joe: Yeah. Yeah.

Jerred: jump into the new cycles. You're you're covering most of them. So maybe we'll end with me talking about, uh, kind of my idea or not, not the, the theory behind why I'm doing what I'm doing, uh, big picture ideas for what we're doing in the hard to kill track, uh, this first quarter of the year, this first, uh, you know, three months, this next cycle, um, I'll talk about that, but let's Have you brief, uh, the, the first, the other three tracks real quick.

What you got.

Joe: Yeah, so there's not a whole lot to say, but distinguishing them from, from past cycles because [00:16:00] they, they still have their majors and minors and like, you know, strength, you're going to be working on strength stuff. It's just more about the specifics that I'm going to sort of note on the themes. Um, so in deer, most of what changes in deer are how the strength works. you're always going to be doing that. Endure is sort of our interval or endurance. Um, Geared toward track, but there's, there's still plenty of strength. You're still gonna be doing hard, uh, effort intervals um, row running, whatever you're still gonna be doing longer circuits, but the strength is the main thing that changes.

And the strength for this one, it's kind of a continuation. but w what's been happening this current cycle, but it's going to be a lot of 32nd rep sets. So a little bit less of the weight, but you're still gonna be doing, so kind of, it's, it's. In the realm of, uh, endurance and strength endurance. Uh, so 32nd rep sets on those for, for the supersets on the strength days is the main, uh, focus or change on there in, in shred. There's, there's a lot of bookended. Uh, short circuits that they're not like super intense, maybe 10 to [00:17:00] 15 minutes. Some of them are at an easy pace. Some of them have rest baked in.

Some of them are, uh, for quality at the start of the workout. And then the one at the end of the workout might be sort of like a finisher. And then in between those are a couple of supersets. That's kind of how shred is structured throughout almost most of the days, at least for the first, uh, for the first wave. And. Pretty much all of these, you'll be able to see, or you'll be able to see all the sampling on, um, on our website. Um, and, uh, strength track is, I always, so I, I've been the, the mind behind, uh, strength for the last several years, and I always like to start the year. With a strength endurance. we're doing larger repsets, big time, larger repsets.

So we're talking like 12, 15 repsets on the actual strength side. then, uh, the supersets are also going to be fairly high volume, but they're going to sort of swap for whatever you're doing that day. So on the squat day where you're squatting a whole bunch of reps, you're actually gonna doing upper body [00:18:00] accessory and then vice versa for a lower body or upper body day.

So that's sort of how. The theming of what these tracks are going to sort of look like as far as like execution and what you can expect on a, uh, on the workouts.

Jerred: Yeah, and I always like to hit on like the big picture of all these things we don't really need to go into the weeds as much, uh, hard to kill is where I'm doing like more. I don't want to say experimental, but like I'm playing around with things and that's not as much what we do on those other tracks.

Like endure is for building an endurance base, but like more of a functional endurance base. So like you're looking to, uh, you know, run shorter distance, have the strength training for, and I say shorter distances is not a marathon training program, but we all, I always say you could get away with running a pretty fast half.

Marathon, if you're on the enduro track, um, and feel not broken or beat up, but you're also going to have like respectable strength in the process. Uh, so if that like jives with your [00:19:00] goals, uh, you know, this year and your track is great for you. Strength track, as you kind of hit on, like you will vary the types of strength that we're hitting, but the goal of the strength track doesn't change.

It's like. We might change methods, but we are still going to be focused on getting stronger. There's always going to be that conditioning element to the strength track to some degree. Uh, it's just not going to be excessive. It's not going to be like. Anything crazy compared to like endure or even hard to kill.

Um, so that's what you can expect on strength track and then shred functional body composition. So if you want to look a certain way, you know, you're just more into wanting to, to build some muscle, occasional bicep curls, those kinds of things, a little bit more isolation focus. Uh, shred is where you'd want to be at garage gym out there.

Those are like the three, uh, but our. Biggest track, um, is the hard to kill track. And this is where I'm always trying to implement balance, balance [00:20:00] across all domains or all modalities. I'm just always trying to think about different ways I can program it. Mainly because it's fun. It's fun for me. It keeps me engaged.

It keeps athletes engaged. Uh, and I get to try new things, you know, either from. Recent research that I've been reading ideas that I have, but always trying to keep to that concurrent training methodology and mindset. And so that's the, that's the theme. That's the core of everything that we do at garage gym athlete.

Um, with all that said, I'll kind of jump into what I'm, what I have been reading, researching, and now implementing here on the hard to kill track

Joe: know, we're

Jerred: I've done, I think two studies I've talked about it on two separate podcasts, um, talking about.

Joe: uh,

Jerred: splits versus, uh, you know, like a split body part.

So like

Joe: uh,

Jerred: and more popular. And then, and it's partly because research is starting to back it up. Now, if you're [00:21:00] unfamiliar with it, I'll explain it real quick. So if you have a typical training program, most training programs, a lot of ours even will follow like a lower, a lower day.

An upper day, a push day, a pull day, those kinds of things where we're breaking down either movement patterns or we're breaking down muscle groups. And we're isolating a bit more. So splitting the body parts up, uh, body builders do this a lot. Uh, it's also popular in the strength world, but more, more based on movement pattern as opposed to body part.

But then people are always like, well, what about full body routines? And I'm not going to rehash all the research because like podcast episode on this a couple. I don't know, maybe two months ago, you can, you can flip back and you'll find a full body split kind of which one's better and they're, they're both equally effective is ultimately what the takeaway was for that.

And when I saw that, I was like, that's really interesting. And, and the big reason I liked it so much is not just like, oh, the research says it's just as good as split body. [00:22:00] So split body is good. Don't forget that. Like that that's worked, it's tried, it's proven. But what I do like about full body is not just, um, the fact that it's as effective.

But there are two other sides to it is one, if you miss a training day, which is very realistic, um, You say you have three training days. If you miss a day, you still got two full days of full body,

Joe: Uh,

Jerred: that week, which is like what everyone skips.

Right. Uh, you know, you, you miss that leg day there. You can't really make it up because if you're in a training program, you could go to that next week and you just have to kind of start over again. So you sometimes you're like, ah, whatever, I can't do it. So I like the. For the reality of life, if you miss a training session, I like having a full body program.

That's the first thing. The second thing is the level of mental focus. You can have when you have like one set of squats, as opposed [00:23:00] to. Three or four different variations of the squats and also lunges, right? Let's like that becomes mentally taxing over time when you've just did a bunch of heavy squats and you're like, uh, And now I got heavy lunges or whatever and these are good programs But sometimes mentally that can be very draining and so you're like, you know what?

All I need to do right now is focus on these Three or four sets of squats. And then next I'm doing bench press. And so like it keeps you mentally fresh throughout the workout. So those are the reasons I really wanted to implement was research and kind of the mentality in the reality of life. That's, that's why I wanted to hit it up.

So what we, what I created, uh, was body geometry. We use this a lot in 2024 and I'm going to continue to use it in 2025 and body geometry. Follows a split body routine. So it's like,

Joe: Okay.

Jerred: three days a week and it is a split body routine.

That is the nature of body geometry. But I realized when I was looking at it [00:24:00] and programming, I was like, if I just flip body geometry sideways. And go across instead of down, it can very easily become a full body routine. And so it's basically, you know, and I don't need to get into the weeds of that, but it's like, if, if you have all three days, Monday, Wednesday, Friday, are split body.

And if I were to cut those into thirds and I was like, okay, well, I'm just going to do the first half of Monday, the first half of Tuesday and the first half of Wednesday for the first three days. Part of the workout. First, third, first, third, first, third. I have a new full workout, but now it's, it's full body.

And I do that across all each third of the workout. So you go across and then down. And so anyway. I'm not trying to get too into the weeds with how it was programmed, but I realized like, Oh, wow, this is really effective, but I didn't want to just throw that out there. So I've been testing it on and off for the last couple of months.

Uh, very, uh, several workout or several workouts I've implemented. This is a lot of the training I was [00:25:00] doing, uh, for high rocks in preparation. And then, uh, also I've had some friends testing out a couple of workouts too, trying to get feedback and it's worked out really well. So long explanation. That's what we're doing.

Hard to kill three days per week, strength training that are going to be full body splits following our body geometry method, which has already really proven, and we've got a lot of great feedback on, and you're like, okay, what are the other days? The other days are going to be our balance days through, um, hitting the different energy systems, very specific in conditioning, kind of like what I'm doing now.

Glycolytic intervals or oxidative. So longer aerobic stuff, um, fewer gain intervals because you're going to get most of that from the strength training. So a couple of hard sessions per month on the glycolic side, probably one to two. The rest of it will be, um, aerobic in nature. So either zone two thinking like building your aerobic base or threshold level, oxidative, aerobic conditioning, stuff like that.

So [00:26:00] anyway, that is what hard to kill track is going to be. Uh, this year and, and I'll be doing starting now, like, cause this is when it starts, I'll be doing the hard to kill track, uh, this first cycle. Cause it's just, I really love the programming have been experimenting with these things all over the place.

And that's what I'm, I'm doing. So anyway, that that's a hard to kill track this year and I'm, or this cycle, and I'm really excited about it.

Joe: The mental fatigue is, is definitely real with some of those. And I know there's times where either I'm, I'm tired or like, I'm not as into it after I've done my second super set, I'm looking at the third. I'm like, you know, I've, I've kind of done pretty good today already on, on this lower body splits.

Maybe I'll just kind of, of good move right into, into the core. Cause I think I feel fine. So plus like, if you're looking at three different types of, of, uh, of movements, then. There are three different sets, um, areas of movement. Then you could probably just think like, well, this is the last I'm going to do today of this.

So I can go a little bit harder, a little bit heavier on this set than you would not [00:27:00] have gone on the other days that it would have been programmed. So I'm interested to see how, how that looks. I mean, I kind of, I can already picture it like taking part a of day one, part B of day two and part C of day three, and then just shuffling that way. Um,

Jerred: Yeah. And it will, it'll make a lot of sense once people get in there, but it is a double edged sword because the only thing you can't do then is like, you can't slack off, right? You can't, uh, like when you do have your squat set, you really need to hit it. But like I said, it gives you that ability to be able to do it.

Uh, so just don't like half ass it when you get to that set. Um, but another thing that makes it cool is. We're going to put the exercises in order and in the app and everything, but you don't have to attack them in that order. Like you can, you're going to be able to do whatever you want. I want people to know that now, just kind of as like a tip, we're not going to throw this in the app as instructions or whatever.

We're just going to say, do it how we programmed it. But if you [00:28:00] were like. Solve something that was like the third super set. And you're like, actually, I want to do that first. It's not going to matter as much because. As long as you hit all those parts today, you're getting a full body workout. You can do it in whatever order you want to, which makes it really cool.

Because if you, maybe you don't want to start with heavy squats, which is what we would do. I would program no matter what is like typically program, the hardest thing first, not even from the mental standpoint, but it's like the actual execution. It's better for athletes to hit the hardest thing first, because you have more energy to attack them.

And, uh, you're not going to like, it's not going to ruin the rest of the workout, but you can, you can do this in any order that you want. And so if you're like, I don't want to hit the heavy squats. I want to do, maybe there's some ab exercises in there yet. I just want to start with something light. I want to get moving, get into it.

And then, okay, now I'll hit the heavy squats. You'll, you'll be able to do that too. So incredibly flexible training sessions, uh, is another thing that it does. And I just love all that right now. Because it's just, it fits with just my mental bandwidth for like [00:29:00] training and everything else. I think it's just like a really good fit.

Joe: Yeah, that's awesome. And, uh, here's see how the, how the, uh, the intervals and shakes out and, uh, what they're going to look like. I know I'm, I'm, I always kind of circle back to hard to kill when it comes to to training, unless I really want to specify, um, something else that I want to do, I'm not sure what I want to focus on next cycle yet.

I mean, we're still two weeks off, but, um, yeah,

Jerred: And if you don't know what you want to do, you just want to be really good shape. Definitely hop on the hard to kill track. Uh, but I think, I think we can round this one out for all of our athletes. We really appreciate all of you. If you have any questions about the new cycles, please let us know you're, you're able to access, uh, the sample programming in the community.

Uh, we'll also email that out if you're on the email list for anybody interested. Um, but that's, that's really it. If you want to be a part of our training. I already said at the beginning, I'll say here at the end, go to garagegymathlete. com. Sign up for a free trial, try any of this out, see what you [00:30:00] think, see how you like it.

Uh, but that's it for this one. Remember if you don't kill comfort, comfort will kill you.