Garage Gym Athlete
Brent Day
Basketball, Soccer, Football , Hockey, Baseball , Volleyball, Rugby, WeightliftingWelcome to garage gym athlete! This program is designed for anyone who is looking to improve their athleticism with minimal space and equipment. You can succeed in this program in a garage gym or any training facility you have access to. The goal of this program is to help you train and develop strength and power while improving your athleticism. I have designed each training day to help build the major components to become more athletic all through evidence based training protocols. The garage gym athlete is meant for all levels and I will guide you on how to make this fit your individual athletic goals and needs. I program 6 days a week, but you can workout as many times per week as you can. The program will include mobility work, strength training, ballistic training, plyometrics, speed training, and cardiovascular work. I will always add what the ideal breakdown is for 3 or 4 days a week so you know what's best. I will also provide you with some testing exercises so you can lift the appropriate weights and utilize proper heights during plyometrics.
A1
Hip Drops
3 x 10
A2
Duck Walks
3 x 10
B
Banded TKE
3 x 15
C
Lateral Deceleration Lunge
3 x 8
D
Banded Squat Jumps
4 x 8
E1
Front Squat
4 x 5
E2
Rocker Jumps
4 x 2
F
Trap Bar Deadlift
5, 4, 3, 2, 5 @ 75, 77.5, 80, 85, 75 %
G1
Alternating Kettlebell Pass
4 x 8
G2
Ankling
4 x 8
H
Laying Hamstring Bench Bridge
3 x 12
A
Elevated Front Foot T Spine Rotation
3 x 8
B
Banded Horizontal Retraction
3 x 15
C
Plate Raise
3 x 8
D1
Bench Press
4 x 5
D2
Med Ball Push Slam
4 x 6
E
Pendlay Row
4 x 5
F1
DB Incline Bench Press, Iso Hold
4 x 6
F2
DB Bent Over Row, Iso Hold
4 x 6
G
Alternating DB OHP
3 x 6
H
Olympic Bar Bent Arm Leg Lifts
3 x 12
I1
Biceps Curl, Barbell
3 x 12
I2
Triceps Press Down
3 x 12
I3
DB Lateral Raise
3 x 12
Prep
A
Barefoot Work
This is a warm up to help to improve tissue elasticity and foot function. Do these 4 exercises in the following order. 1-Barefoot Forward Dribble for 10 yard 2-Barefoot Lateral Hops for 10 yards 3-Barefoot Backwards Reach for 10 yards 4-Barefoot In and Out for 10 yards Do this for 2 rounds
B
Ankling
3 x 10
C
Sprinter Jumps
4 x 6
D
1-2 Rhythm Jumps
4 x 4
E
Backward Hops
3 x 10
F
Band Assisted Pogo Jumps
4 x 10
G
KB Swings
3 x 6
H
Forward Deceleration Lunge
3 x 4
Prep
A
Upper Body Engagement
Do not rush these movements. They are all about preparing the body. 2-3 rounds, 10 reps each exercise (Alternating DB OHP is 5 each arms). Pick a light weight that is easy to work with. No more than 30 seconds rest between rounds.
B1
Bench Press
4 x 8
B2
1 Arm Bent Over Row
4 x 8
C1
Seated Row
4 x 8
C2
Incline Bench Press
4 x 8
D1
Shoulder Press
3 x 6
D2
DB Shoulder Shrugs
3 x 12
E1
Biceps Curl, Barbell
3 x 8
E2
Triceps Press Down
3 x 8
F1
DB Bench Press
3 x 4
F2
Pendlay Row
3 x 4
A1
A Skips
3 x 10
A2
Banded Jumps
3 x 10
B
Altitude Drops
4 x 5
C
Isometric Rack Split Squat
4 x 8
D
Safety Bar Squats
6 x 6
E1
Pin Squat
4 x 2 @ 90 %
E2
DB Jumps
4 x 2
F
DB Deadlifts
4 x 5
G
Single Arm Supporter KB Swing Through
4 x 6
A
Sled Push
5 x 20
B
Assault Bike
7 x 60
Prep
C
Lower Body Flexibility
Do each stretch for 30 seconds. Unilateral stretches should be done for 30 seconds each leg.
Brent Day
Brent has been a Certified Strength and Conditioning Coach with the National Strength and Conditioning Association since 2003. He has his Masters in Exercise Science from Edith Cowan University in Perth, Australia. These credentials lead him into a career as a Professor of Kinesiology at Langara College. His in-depth knowledge and experience give him a unique view of health and performance.
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Jeremiah Kabia
Provincial Level Athlete
Verified Athlete"Brent Day is an incredible coach. His research-based approach to sports performance yields real, tangible results. He is thorough in his assessment, programming, and coaching of his athletes. He is always available if you have questions and is flexible enough to update your programming on the fly."
Sammi Seaborn
Collegiate Soccer Player
Verified Athlete"Having access to Brent’s workouts on TrainHeroic has improved my strength and fitness throughout my season. I needed to become more physically fit, stronger and faster; I noticed that my vertical and accelerations improved so much after training with Brent's programs."
Taylor Christopher
Professional MMA Fighter
Verified Athlete"I’ve been working with Brent these past few years, his training program has been a game changer. We have used the TrainHeroic app and my training schedule is accompanied with video demonstration. Brent's programming has helped me make huge improvements in my strength and conditioning."
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Garage Gym Athlete
Garage Gym Athlete
Garage Gym Athlete
