Garage Gym Athlete

Brent Day

Coach
Brent Day

Welcome 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.

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Athletic Development
You will improve athleticism through evidence based training principles that utilize basic strength and power training exercises, plyometrics, and mobility exercises all the goal to improve your athletic movement.
Features
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Access to Brent
The team has a message board that I will be active on to answer any of your questions or check form with videos.
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Programming 7 days per week
Daily strength, conditioning, and playometrics that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Every exercise is accompanied by a video demonstration.
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Delivered through TrainHeroic
The TrainHeroic app is the best on the market for program delivery. The entire training plan will utilize their world class interface.
Equipment
Required
Barbell // Squat Rack // Dumbbells // Resistance Bands
Recommended
Med Balls // Sled
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Lower Body Strength

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

Monday
Upper Body Athletic Development

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

Tuesday
Light Plyo Session

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

Wednesday
Upper Body, High Volume

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

Thursday
Lower Body Athleticism

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

Friday
Max Kcal Burner

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.

Coach
coach-avatar 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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Become an athlete for the sport of life.

You don't need to be an athlete to feel and move like one.

Start My 7-Day Free Trial
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FAQs
Is the program for athletes only?
No. It's for anyone that wants to train and move better. This program will help you if you play sports regularly, are a weekend warrior, or just need to some direction to train. Try it for 7 days!
When can I start?
This is a monthly program and you can start right away. You might start in the middle of the block we are working on, but that is more than ok! Try the free trial and see if it's for you.
The Proof
verified-athlete-avatar 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."

verified-athlete-avatar 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."

verified-athlete-avatar 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
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Garage Gym Athlete