Project Delta Is Here!

Podcast Transcript

 Alright, ladies and gentlemen, welcome to the Garage Gym Athlete Podcast. I wanted to come on today and just quickly announce and talk about Project Delta. So I know there's been a lot of lead up to this over, I mean, really the last several weeks, if not months. Talking about this programming methodology, how it's a combination of a lot of things that we've been doing.

But I also have some other announcements that I, I want to go over. And so the first bigger announcement here is if you've been a garage gym athlete in the past. We've been utilizing one app for our training really since the very beginning. And this cycle, we're switching apps. We are going to phase out our other app, so it will still be in existence if you're there right now and you had no idea this was happening.

You're still getting workouts there, but we are switching to a new app. I've been using this app for for a while, been checking things out, but I've been really using it. I'm, we're operating about four or five days ahead. On this cycle for Project Delta, and you can even have the ability to do that now too in the app.

And I just absolutely love this app with how it has built in timers how you can record things, you can add exercises we can comment back and forth. I've been getting in the comments and like posting my workout results and also commenting on what other people are doing. I just think big picture, long term for garage gym athlete and for our athletes specifically, this was the right move.

We put a lot of thought and you know, behind it. We already did a big hour long like, conversation about this with athletes in our community last week, but I kind of want to announce it publicly. Publicly, just in case someone wasn't able to catch our live stream in the community or we haven't heard about it.

We are switching apps, so this next cycle, the next three months. We will be running it concurrently between two different apps, but after this one is over, after this cycle is over, we'll be shutting down the old app and only utilizing the new app. So I think that's important for people to know. And also this app is awesome.

It's really, really awesome. Like I said, I've been using it. My favorite feature is being able to comment and get feedback immediately. Like our last app kind of had that, but it was clunk, clunky, wasn't as good. This one's really, really solid, so being able to interact with you all more I think is awesome.

So if you wanna see results of other athletes or you wanna see my notes on a specific workout, 'cause I'm actually doing. Project Delta, this cycle with all the athletes and not working ahead like I normally do. I'm not testing other program methods or anything like that. I'm just doing the programming with our athletes on the hard to coach track and I'm really excited about it.

It's been awesome. So that's a big announcement is, hey, we're switching apps this quarter. If you are a previous garage gym athlete, a current garage gym athlete, make sure you get switched over. And this is the last thing I'll kind of say, like one of my favorite features about it. Is we have multiple different training tracks at Garage Gym Athlete.

If you didn't know, like we have the hard to kill track, the strength track, the Endeared track, shred track, all these different tracks, right? And it's, you can utilize these different tracks based off of what your goal is. But what's been a pain for us, and we've hated it almost since the beginning, is like we couldn't.

There was no automated way for you to change tracks, right? So like, if you wanted to hop from the hard to kill track to the endure track today you had to submit a request and we would switch you as, as quickly as we could. But we'd have to do that manually on our backend with the team. Now what you can do once you get in there, is you just can enter in the codes for every single training track, and then you can toggle on and toggle off which training track you want to be on.

So you could change tracks each day if you wanted to. Or you could just kind of look like, turn 'em all off and be like, well, I'm on hard to kill. Let me look at what engineers like this week. And you could decide if you wanted to change. And I think this gives a lot of flexibility for the athletes and able to do what they want.

And then also the ability to add exercises if you went for an extra. You know, 30 minute run or whatever, you can now add that in the app and track everything. So, big announcement there. We've, we've switched apps. I'm really excited about it. And if you wanna get in there, go to garage and athlete.com, sign up for a free trial.

And like I said, I'm in there on the hard to kill track, interacting with athletes, adding comments, all these fun things. But I wanted to kind of talk about this first week. So today, project Delta is live. And like I said, we've been talking about it for a while. And I just want to like kind of go over this week kind of what you're seeing because one, something we're trying to do, which a lot of other programs don't do stuff like this, we're trying to share a little bit more behind the scenes each and every single day.

And so you can know exactly what the program looks like and what you're focusing on. So for instance, today, the 31st, the workout is mixed modal aerobic training. Now we have that at the top, but this is a new thing we're adding in the app of like, Hey, what, what modality am I training today? And today is mixed modal aerobic.

That means we're going to throw o throw out there, like all different kind of movement patterns. And I'll go over that in a second. But really it's like, what is the main driver? What's my focus today? And when you see mixed modal aerobic, you know, you're. Building your aerobic engine, but you're doing that through more circuit based training.

There's gonna be multiple mo modalities involved. It's gonna keep the heart rate up and elevated for a long time. So the first day of the cycle, which would be today, this, you know, Monday, the day of this being published is mixed model aerobic. I. Now, tomorrow would be the next day in the training program would be speed, strength.

And I've gone over all these methods, so if you want to go back a couple podcast episodes go, you'll see that speed strength is a part of our overall programming methodology of all these different areas that we train. So the second day is speed, strength. The third day is just pure strength. So a little bit heavier lifts, getting into squats and things like binge press.

And then we have Thursdays are typically our rest day. From there we have like, hey, you can do 30 to 45 minutes of active recovery stretching zone two. Me personally, I'll go on a zone two run for probably about 45 to 50 minutes that day. And that's what I'm gonna do for that day. And then next, the next day is muscular endurance.

And then the next day is a meet yourself Saturday. 'cause we have a meet yourself Saturday every Saturday. So that's a big thing that's cool about this program is we're telling you what modality modalities you need to hit, and I'm trying to add notes in there. Like on the speed strength day, I'd already done that one, and then I, I added a comment in there for everybody and it says the intentionality of this session matters so much.

The volume doesn't seem high, but it doesn't need to be. We are working on speed with a good warmup and longer rest periods that allow you to hit top speed velocity on the movement. Velocity and the movement is p paramount. If you finish early, you can add some basic accessory, pushups, pull-ups, et cetera.

So see, I'm, I'm hopping in there, but the intentionality of the training session, things I've been talking about for really the last couple of months, all coming to fruition here now in the training app. So not only is it like, Hey, what are we doing? It's like speed, strength, okay. If you listen to that episode, if you were able to like, you know, get some takeaways from that, it's like, okay, speed, strength today.

You, you would know like, okay, we're, we're focusing on speed with a resistance element. So my speed is the most important part. I wanna make sure I'm fully recovered. I wanna make sure I'm hitting velocity, I'm moving fast. So you can go into every training session when you know what the major you know, goal is of the training session.

You can focus more. You know, on the previous podcast I talk about bringing that mental focus. Now you know where to bring it to. 'cause if you just saw some power cleans in the workout. You might think like, ah, whatever, some power cleans. But it's like, Hey, I need you to push yourself here. I need you to really focus on speed.

I need you to fully recover. Velocity is the most important thing here with good form, and bringing that level of intentionality with the focus I was talking about in previous podcast episode. That's really where results come in. In all honesty. That's where results come in. So we're putting that there in the app.

Again, I think this is what sets us apart from everyone else in this like, you know. Monthly programming service world is that they're just providing workouts and hope that you buy into it. But I'm not an influencer. Like I'm in there doing the workouts, but like, you shouldn't wanna do the workouts because I do 'em.

Like, if, if that motivates you, cool. Like that. I, I'm, I'm glad that you can find some inspiration from me, but at the end of the day, I want you to be in our training because of how much. Thought we've po put into it, and how much, how much further you could be ahead in your performance and longevity, you know, journey because you're following this programming.

Not because I'm doing it, not because I'm putting in my results, even though I am, I'm in there doing those things. That's not, that's not why you should be there. You should be there in the training session. No, today's speed, strength, you should know how to tackle that. We'll provide notes on that so you can see more progress.

That's again, that's what makes Garage Gym athlete different than everyone else, and I just love all these comments coming in and I'm looking at the app as I do this and I just saw more comments pop up. So this is just really awesome. I'm really excited about it. Now the next thing that we're doing on, we're adding in there is also we're, we're talking about which movement patterns are being hit.

Again, I don't think many other programs, if any, are considering which movement patterns that are hitting throughout a cycle. They are thinking more like, oh, Monday's a leg day. Tuesday should be a run day. Wednesday should be a push day, Friday will be a pull day. And then they're just doing that on repeat.

It's, it's just, we gotta evolve as, as a. As a community in fitness, like I just feel like everyone needs to try harder, be better, do better. And I don't see that happening in other programs out there. They're just, they're just taking this base level stuff like I learned like 20 years ago, like from BROS in the gym.

Like they're, they're still utilizing those methodologies. They're not evolving, they're not trying to learn more, they're not looking at the science, they're not doing any of these things. They're just. Putting in the workouts they, that they did, and, and sure you'll get some results from it, but I'm, I'm telling you, when you follow this method, it's different.

It's different than just what everything has been like in the past. And the volume isn't crushing. Like we've started with lower volume and we're going to increase that over the cycle as a cycle should, but it really helps you get your feet wet in this type of programming. So anyway, we're putting in the movement pattern.

So going back to the first. Day of the cycle today is a mixed modal aerobic day, the first day in the cycle, and we have listed in there, Hey, movement patterns are squat, horizontal, push horizontal, pull, basic, core, trunk, sagittal. Now some of that's like, what? What are you talking about? Sagittal plane? Like, I don't, you don't, maybe you don't need to care about that, but you can start to see how well-rounded, not only in like, methodology, like speed, strengths, drinks, you know, all those endurance, muscular endurance.

We're really well-rounded there. We're also making sure you're well-rounded in the movement patterns themselves. So like I said, the first day of the training program, squat horizontal, push horizontal, pull, basic core. The second day we go to posterior chain, power isometric, vertical pull from the floor, horizontal push, you know, so we're talking about all the movement movement patterns, and then we continue the next day in the program.

Squat competency, horizontal push, horizontal pull. Then we go on. And so a fourth, the last one, if we're skipping the rest day movement, squat, lunge, horizontal push, horizontal pull, trunk, sagittal. So we're hitting all of these movement patterns this week that might seem like different when you're doing them, but what you probably heard was a lot of.

Repetition in the week, right? It's like, oh, he said squat a lot. He said, trunk, sagittal. He said core. He said horizontal, push and pull. It's because there's a certain level of that, like that needs to be hit in a week, and that's why people do this. Like, oh, Monday is squat day, right? Monday is squat day.

So I just need to make sure I get all my squat and lower body stuff done in a Monday. We don't look at it that way. We're focusing on the movement patterns, but now I know across the the four like mandatory days that you need to hit in our training session. I know that you've hit squat. I know you hit horizontal push.

Horizontal pull, and we've gotten trunk involved on the sagittal plane to the best of our ability. That's a really solid week. Not only did we hit the movement patterns that were required, we also are hitting all these different areas in the process. So it's much less boring programming of this like, oh, run day, strength, day run day strength, day run, day strength, day squat, push pull, like it.

We don't have to do all that boring stuff. We can keep you mentally engaged while still without being random, right? Like that's the alternative. It's like, well, I don't like this repetition of. Of, you know, concurrent training, running on one day, pushed the next day running and then pull running and then squat or lower body you like if you, if you get bored of that, the alternative is like, well, I'm just gonna do random crap every single day 'cause I don't wanna do that anymore.

But when you do random crap like that, you're also not gonna see results. You'll see results in the. The boring style, like you absolutely will. I'm not saying that you won't, it's just boring, right? You're not as engaged and you don't wanna do that long term. And then the on the flip side is like, I'm just gonna do random stuff all the time.

You're not gonna see as many results there either. Like that's the level of like, if you're consistent in random. There's nothing necessarily wrong with that. You'll be in in shape. You'll have some general physical preparedness, but we're not moving in the direction. We're not building the athletic performance that we want.

And that's more like probably your typical gym goer who just like. Yeah, I'm, I'm in good enough shape, but I, I can't do cool things and like, you know what, as I age, my body starts to feel worse. Like that's kind of the mentality you go to if you do this consistent but random. And what we have is ever changing, ever evolving, but still making sure we're checking all the boxes, we're hitting all of the training areas that we need to hit each and every single week.

And then on top of that, we are also making sure we hit all the movement patterns to make sure we're not missing any gaps. Like, I don't want to be like, oh crap, we didn't. We didn't hit enough lower body this week or this cycle. Like I wanna make sure that those boxes are checked and now you can see that and even kind of hold us accountable to what we're putting in the app.

And you can see how well thought out things are because this is what we've always geeked out on a garage gym athlete. We've always geeked out on the programming. That's what we want. We don't, like I said, I don't want. You to be in this program because I'm doing it nothing to do with me. That's why we don't post a lot about like, you know, my stuff.

I don't wanna be some aspirational identity. So you're trying to be like me, like an influencer fitness program. I hate all of those programs because a lot of them are just putting what they actually do. And some of them have been training for 20 plus years and they do an absurd amount of volume. Or they're on some sort of performance enhancement legal or illegal substance that you're not on, potentially that helps them with recovery that you, that you don't have.

There's just so many problems with that, and we don't want to be that. What we want to be is a really well-rounded program that is taking into account performance and longevity. And you want to be here 'cause the programming's really solid and it's really well thought out and it can get you results.

That's why I want you in the program and for no other reason. And if you, if you try it out and you don't like it, hey. Then, then you don't have to stick around, but this is it. This is Project Delta. It has started and kicked off today, and I really want as many athletes to be as part of it as possible. So whether you're one of our athletes, maybe you trained with us in the past and you took a break, now is the time to come back.

Now is the week to try it because this is kicking off. Project Delta. We do a seven day free trial when you hop in, so you can just have a free trial. Check things out and get access to everything that we're doing. And then if you're like, I don't like it, you can move on. If you're one of our athletes, now is a good time to come back.

All of our current athletes, make sure that you're paying attention to the new app. It's awesome. I wanna see you in there. And then for anybody who might be catching this podcast randomly, you've never tried our programming again, now is the time. Go try out Project Delta and we would love to have you.

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