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A 12 week progressive overload strength program. Designed to have a 4 days a week split, with 2 leg days and 2 upper body days. It is broken into 3 Phases where the overall intent to build strength remains, but the exercises alternate and change. Through the weeks the rep ranges change as well as the resistance.
This is a machine-only introduction to the gym total body program. This program lasts for 24 weeks and includes: - 3 workouts (legs (day 1); push (day 2); pull (day 3)) split over the week on Monday, Wednesday, and Friday respectively. - Assessments at the start, week 5, and upon completion of week 8.
A 12 week addition to your current workout to increase your endurance and aerobic and glycolytic work capacity. • The Garage Gym Endurance Program focuses on the four monostructural metabolic conditioning movement in CrossFit: Running, Rowing, Ski-Erg & Biking. • This program is intended build an athlete's aerobic capacity while at the same time helping them become more efficient and comfortable with the three movements. • To get the true benefits of this 12-week program, focus on the intensity stated in each workout. • Pacing will be based off of perceived effort. The more you practice this, the better you'll get at it. The goal effort will be in parenthesis. The range is 1-10 / 50% to 100% of maximum heart rate. • W:R is the work to rest ratio. 1:1 mean you'll rest the amount of time it took you to complete the task. If the task took you a minute to complete, you'll rest a minute. 1:.75 means you'll rest 75% of the time it took you to complete the tasks, and so on.
This program has you training four times per week and follows an undulating periodization model—which means the reps, sets, and total volume change each week of the program. Solidifying your foundation is all about sticking close to the basics, so all the movements included should be familiar to you. PROGRAM NOTES On each exercise, when the rep ranges increase during a certain week, reduce the weight. When the reps decrease, increase the weight. You should use a load that allows you to perform all reps perfectly with one or two reps “left in the tank” at the end of each set. Always prioritize good and safe technique over adding additional weight. You should attempt to push the pace on the sprints, bike sprints, and rower for every set. The shorter the length of time/distance on the conditioning set, the more speed you should be able to generate per set.
Garage Gym WOD - An advanced approach to athletic Cross-Training. Work Schedule = 3 Days on, 1 Day off, 2 Days on, 1 Day off. The plan systematically walks athletes through Strength, Conditioning, Gymnastic and Threshold training focused MESO-cycles. Each MESO-Cycle will still maintain components of Preparation, Strength, Strength Conditioning, Conditioning, Gymnastics and Accessory work. Order of events for this Program and Workout: 1. Prep 2. Strength 3. Strength Conditioning 4. Conditioning 5. Accessory Naming Convention: NOTE Each Section may have 2 workouts within that section see #4 below [Program Name] | [Daily Order=Day1] [Workout Order =W1] | [Identifier] | | Savage Coaching Example: 1. Savage WOD | Day1 | W1 | Prep 2. Savage WOD | Day1 | W2 | Strength 3. Savage WOD | Day1 | W3 | Strength Conditioning 4. Savage WOD | Day1 | W3.1 | Strength Conditioning 5. Savage WOD | Day1 | W4 | Conditioning 6. Savage WOD | Day1 | W5 | Accessory
Designed with intermediate clients in mind, this program offers a full-body transformation with a focus on the upper body. This program lasts for 8 weeks and includes: - 4 workouts (legs; chest & triceps; back & biceps; shoulders + abdominals) split over the week on Monday, Tuesday, Thursday, and Friday respectively. - Assessments at the start, week 5, and upon completion of week 8.
Tracking and measure your optimal personalized marco (protein, carbohydrate and fat) nutrients to hit your health and fitness goals. Get regularly schedule weight and composition check-ins with a certified Garage Gym personal trainer to track, measure and adjust your personalized nutrition plan. Our custom Garage Gym application works in conjunction with your My Fitness Pal or Fitbit iPhone and Android applications to monitor your customized nutrition plan thresholds. Join our other Macro clients in their journey within the app MACRO group. Share stories, recipes, struggles and secrets.
16 weeks at 4 times a week hypertrophy program built for muscle strength and and growth. This training plan is for the seasoned lifter with a desire for results in the gym and tired of wasting their time. This program has you training 3 times per week with a very strictly define program and 3 additional days with a more flexible format where you pick the exercises within the described set and rep range. FORMAT: PUSH, PULL, LEGS, PUSH, PULL, LEGS, REST Format. PROGRAM NOTES When the your reps decrease, decrease your weight. You should use a load that allows you to lift the exact defined rep # assigned. Form before weight is always the key. KEY MGVB = Muscle Growth Volume Based Program Name W1= Week 1 D1 = Day 1 PULL = Movement Type
This program is designed on a 2 times a week split with a focus on leg strength and power. Program Schedule: Day 1 - Pull & Legs Day 2 Push & Legs Built for a general foundation of periodization to ascend to higher volumes in future meso-cycles. This program has you training four times per week and follows an undulating periodization model—which means the reps, sets, and total volume change each week of the program. PROGRAM NOTES On each exercise, when the rep ranges increase during a certain week, reduce the weight. When the reps decrease, increase the weight. You should use a load that allows you to perform all reps perfectly with one or two reps “left in the tank” at the end of each set. You should attempt to push the pace on the sprints, bike sprints, and rower for every set. The shorter the length of time/distance on the conditioning set, the more speed you should be able to generate per set. KEY Foundation = Program Name W1= Week 1 D1 = Day 1 PULL = Movement Type
It is no secret. If you want to be the best in your sport you have do today what others are not willing to do so you can do tomorrow what they cannot. This program is based on a consultation and assessment the custom made to fit your specific sport needs. Volleyball vertical lead, football speed and agility or even roller sports leg power.
A 12 week program designed to build size and increase your endurance, aerobic and glycolytic work capacity. • DO WEIGHTS FIRST: The hypertrophy portion of this program is designed to hit each body part twice a week with a Upper / Lower Split. Early in the week focus on size and power with lower rep schemes. Second session of the week will focus on hypertrophy and muscle growth with mid to higher rep schemes. • DO CARDIO SECOND: The Endurance portion of the program focuses on the four monostructural metabolic conditioning movement in CrossFit: Running, Rowing, Ski-Erg & Biking. • The range is 50% to 100% of maximum heart rate. Zone 1 = 50-60%, Zone 2 = 60-70%, Zone 3 = 70-80%. Zone 4 = 80-90%, Zone 5 = 90-100% • W:R is the work to rest ratio. 1:1 mean you'll rest the amount of time it took you to complete the task. If the task took you a minute to complete, you'll rest a minute. 1:.75 means you'll rest 75% of the time it took you to complete the tasks, and so on.
Program Length - 12 Weeks broken down into three 4 week mini-plans. 4 week blocks will start to progress your total volume of training and therefore continue to progress as you do. Monday - Upper Body weights with complimentary lower body & core exercises Tuesday - Lower body weights with complimentary upper body & core exercises Wednesday - Active recovery day with a focus on cardiovascular endurance and length Thursday - Upper Body weights with complimentary lower body & core exercises Friday - Lower body weights with complimentary upper body & core exercises Saturday and Sunday - These are active recovery days. SUPER SETS: DEFINED - This is the method of doing 1 set of X reps and then immediately doing another set of X reps. Example: 1x10x10 of Bench, Lateral Flys and Burpees. 1 set of 10 reps of bench press then immediately doing 10 reps of lateral flys and then immediately doing 10 reps of burpees.
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