We won't judge you. Lots of our athletes train at "Globo" gyms, military gyms, crossfit box's, etc. 

Without a doubt a barbell, plates and a rack. Other things we use a lot are pull up bar, kettlebells, jump rope, sometimes plyo box's, wall balls. If you have a weighted vest and/or ruck sack, we use those too!

Yes, the best place to see sample training is here: http://garagegymathlete.com/2020

Our training has helped military personnel prep for deployment, athletes in top shape for Spartan races, and everything in between. One of the mottos we throw around here is "Beyond Prepared". No matter your goal, sport, or activity...we will keep you beyond prepared. 

A lot of our athletes train for something specific. We think that is great! Saturdays are the recommended day to add in that sport specific training (endurance, martial arts, etc.). 

In our DIY CORNER

If you are one of our athletes, keep an eye on email announcements or on our social media. We send out links to sign up for when we start recording the next season and love having new people on. 

http://garagegymathlete.com/podcast

The Elephant is our team logo. Here's the story behind that: 

Why the elephant?? 

An elephant’s trunk is composed of a very long nose with and an upper lip. It has no bones but has around six major muscle groups, with 40,000 muscles, subdivided into more than 100,000 muscle units. The trunk weighs around 300 pounds (150 kg), is about 2 meters long and has nerve endings at the tip. All of this makes the trunk incredibly strong & supple. Thus it is strong enough to lift a log about a foot thick & weighing close to 400 to 500 pounds (200 to 250 kg) and is flexible and accurate enough to pick up a coin off the floor.

What Does it all Mean??

The Elephant has been called “The Jack of All Trades and Master of All”, and rightfully so. The Elephant is an impressive animal and the Elephant’s trunk resembles the versatility needed to be an elite Athlete. You can not just dead-lift 700lbs and call your self an elite athlete. You must be able to, not only lift the 700lbs, but you must have the dynamic versatility to demonstrate flexibility and accuracy to perform a skilled bodyweight movement. We train to be like the elephant. We want to master every domain of fitness that we can.

The fitness test is our way to access our athlete's strength, conditioning, muscle endurance, etc. This helps athletes see how they fall on our spectrum, see where their limitations are, where to improve, or how much they have improved as they do our training. 

It is totally optional to our athletes and it needed to start the training. If you are not yet one of our athletes and would like to take the test, you can do so here: https://crew.endofthreefitness.com/p/fit-test

YES! We have athletes of all ages, backgrounds, etc. Completing the fitness test will help see where you are in. We have recruit level programs in our Training Center that many athletes have started with before going into the Garage Gym Athlete daily programming. 

Podcast: Age aint nothing but a number

Garage Gym Athlete is specifically our daily programming and membership, which is just one piece of the delicious End of Three Fitness pie. Eo3 is the Parent company where we have coaching and programming courses. 

We are the best online programming you will find. Period. If we didn't believe that, we would close our doors. 

Now, to help you make a decision, here are a few questions to ask: 

1. Does our competitor run a gym full-time and online programming part-time? We don't. Our team runs GGA online programming full-time. That's it!

2. Did our competitor write a program that just repeats itself every 12 weeks or every 12 months? That's what we call lazy. We don't do that. We write NEW programming every 12 weeks. It's a lot of work and it's worth it. We see programming as an art, a craft, and a skill we improve every time we write new workouts.

3. Did our competitor compete in the CrossFit Games, play in the NFL, or do they have a prolific Instagram account? News flash: Most every CrossFit Games athlete, NFL player, etc did not write the program that got them there, someone else did. And would their programming even really help you if they did write it? Do you need that volume? Are you trying to make it to that level? Don't be fooled.

4. Are YOU trying to be a Navy SEAL? I hate to break it to you, but have you met any operators at the end of a 20-30 year career?? They're broken! Now, as a veteran-owned company, we have mad respect for all that serve. But as Strength and Conditioning coaches, we know there is a better way than absurd volume and 2-hour training session.

We could go on, but that should get you thinking... 

In our opinion, we have no real competitors. 

Any time! If you stay tuned in to our emails and social media we announce when each 12 week cycle starts, but we program our 12 week cycles in 4 week mini cycles so no need to wait until the next 12 week cycle starts. 

Every 12 weeks we announce our new cycles. The tracks keep the same overall goal, but each cycle will have a new specific focus. We will do in-depth briefs and webinars to make sure all athletes are aware of what it to come to each 12-Week cycle. You then have the option to decide if you want to change tracks or continue on. 

Other than the programs inside of the Training Center, we have our One Man Series programs, which are non membership (one time fee). 

One Man One Barbell is our first program and is our strength system. We update this every year.

One Man One Kettlebell is a program that, only requires one kettlebell. and is great for those who don't have a barbell or can travel and will have access to a kettlebell. 

One Man Bodyweight system is a program we developed for those with no access to equipment or want to develop their bodyweight movements, strength and conditioning. 

We have SEVEN training tracks: 

1. SHRED 
2. HARD TO KILL 
3. STRENGTH 
4. ENDURE
5. NO GEAR
6. 3 BLOCK
7. LEGACY

The SHRED Track - Built for those looking to lean out but still keep overall function as an athlete. 

HARD TO KILL Track - This is where we balance it all. We will train all energy systems while keeping our strength at the highest level. Each 12-weeks may have an energy system emphasis, but all are still trained. 

STRENGTH Track - This is for athletes who want more explosive and shorter duration conditioning while increasing their 1RMs and functional strength. 

ENDURE- build aerobic engine while gaining strength. 

NO GEAR- strength and conditions confused with only bodyweight movements 

3 Block- 30 minutes of Hard to Kill track. Minimized for those who are pressed for time or starting out. 

Legacy- the Eo3 Trifecta programs, One man one barbell, one man kettlebell, ad one man bodyweight system. 

As a member of GGA you have access to all three and can switch at anytime. 

Yup! Saturdays are typically optional training days. Athletes who want to train for something specific often use this day for that (endurance, martial arts, etc), or you can rest. 

If you want to do a 4-day split, do all weekday workouts. 

If you want to do a 3-day split, be sure to do Mon, Tues, and Wed each week. 

Go to the bottom of the app, to the Max's/PR's tab. Select which lift you want to change, add your weight, and make sure to switch the bottom of that weight to "Set as current max."

Search for TeamBuildr where you would normal download any app on your device. 

Link for Apple 

Link for Google Play

When in the app go to More -> documents and links -> Track Change form. The submit your track change and we will take care of it

Note: track changes are not automatic, we have to process them manually. 

OR use this link: https://crew.endofthreefitness.com/daily

Yup! You just need to open your workouts from your desktop. From there, a printer button will be in the top right and you can print or export from PDF from there. 

Letters above exercises = supersets (do exercises in order one to the next in order, repeating for given sets before moving on)

Block programming is how we organize our training days, week, months.

Pertaining to day to day programming, 1 block = 10 minutes. We program 5 training blocks per day, which equals 50 minutes, with a 6th "ghost" block. You will notice on the programming components with "Block 1" or "Blocks 3 and 4"

This video will help explain it a little more: 

Be sure to watch every day athlete briefs, There are usually subs and scaling standards there. 

You can reach out to us multiple ways.

• Send us and email to [email protected] (NOT Team Buildr support.
• Post your question in the Team Feed inside of the Team Buildr app
• post/ask in the Closed Facebook Group (not community group)

The 80/20 method is a method we developed to build better metabolic conditioning. This video will explain it more:  https://www.youtube.com/watch?v=Z96j2hLKhkc

We use a lot of different strength methods and principles, but we are firm believers in Prilepin's Chart/Table: https://www.youtube.com/watch?v=UjMSVd4jj24

Jerred Moon is the head programmer for all your workouts. He was the former Physical Training Leader and Fitness Program Manger within U.S. Air Force Special Operations Command, and before that he was the Director of Physical Training for military programs at Texas Tech University. He has over a decade of programming experience at all levels. And guess what...?

He's a Garage Gym Athlete!!

Specific tracks:

Jerred- Hard to Kill, 3B, No Gear

VD- Shred

Marco- Endure, No Gear

Joe- Strength

Here at Garage Gym Athlete, we don’t believe in leaving training to personal intuition, gut feelings, hairs on the back of your neck, little devils or angels sitting on your shoulders.

No, we believe in the numbers, we believe in the science and we believe in results. Proven methods and grunt work over experimentation. If we have you doing it, it’s been designed and tested; whether our own creations or modifications of proven methodology.

We were born and bred some of the texts below:

• Science and Practice of Strength Training by V.M. Zatsiorsky
• Starzynaki, T.; Sozanski, H. Explosive Power and Jumping Ability for all Sports. 1982.
• The Westside Barbell Book of Methods by Louie Simmons
• Bomph, Todor. Theory and Methodology of Training. 1999.
• Komi, P. V. Strength and Power in Sports.1996.
• Kurz, Tomas. Science of Sports Training. 2001.
• Siff, Mel. Supertraining 2004.
• The Max Effort Method by Jim Wendler
• Viru, Atko. Adaption in Sports Training. 1995.
• 531 by Jim Wendler
• Yessis, M.; Taubo, R. Secrets of Soviet Sports Fitness and Training. 1987.
• Zawieja, Martin. Periodization of Training for a Methodical Development of
• Performance in Olympic Lifting-Bundesleague. 1988.

We learn and we adapt. If something isn’t working, we change it. If we find a new way, we create it. If someone else is doing something great, we analyze it.

Access the "Red Pill Bodyweight Program" in the Training Center. 

Also we have 30 days of the NO-GEAR track (bodyweight only) workouts in the Links and docs in the app you can just down load those and do them OR full on change to the No Gear track.

You can find a link to join the page here (login required), input your email you use for Garage Gym Athlete account and one of the coaches will accept you.

Feel free to interact, ask question, post pictures, videos (especially if its a PR).

Our General Nutrition guidance:

• https://www.endofthreefitness.com/nutrition-home/

If you are one of our active athletes, please watch this member's only webinar to learn our philosophy, macro breakdowns, and more: 

• https://crew.endofthreefitness.com/products/the-garage (login required)

Awesome! Welcome!

Download the app (Team Buildr). You should have used a code to sign up, so now you can take your login and sign in to the app and see the programming. 

Then, join the closed Facebook group (Garage Gym Athlete), check out the podcast (Garage Gym Athlete) to hear from fellow athletes, and do the fitness test to see what some of your baseline markers are and what level athlete you are in our training system. 

The recovery game is our way of helping athletes get the most out of their workouts to make sure they are recovering properly. We have a list of recovery improving elements, each of which equal a point. Depending on the workout that day will determine how many points you should aim for on that day. 

Learn more here: https://www.endofthreefitness.com/eo3-elements/

If you first sign up to a membership with a trial period, you will be enrolled in your trial period. At the end of that trial period you will be automatically charged for the tier membership you choose. After that, the same day each duration will charge again, and so on.

Example: Started a monthly trial on the 4th of a given month. Trial ends on the 17th. First month billed on the 18th. Every month after that bill will come out on the 18th. 

Note: 6 month and 12 month memberships do not have trial periods but still auto renew and charge until you decide to cancel. 

You can cancel your membership at any time. However, we will need notification at least 10 days prior to your next auto-payment to let us know to cancel your subscription going forward. You will need to submit the cancellation form and we will get it taken care of.

We have to process cancellation manually so be sure to cancel early enough so we can process it before your next charge. 

YES! Learn more here. 

No commitment. No contract. Join any time. Cancel anytime. 

If you need to make changes to your account, update your card, or modify your billing agreement please contact us and we will get back to you ASAP.