Garage Gym Athlete

We have started a new series of episodes and asked all of our athletes and the community what your biggest problems are with having a garage gym. This one is for those people who have not sprung for any cardio equipment yet and for some reason cant run, here are your solutions and how you should be executing your workouts.

We have talked about auto regulation and reps is reserve a few times in the past. This is a great study that directly examined linear progression verses auto regulation and choosing your own load.

We have sort of made our case again constant high intensity training, but we do know there is a time and place for it. This study looks at that.

We have a NEW format for our athlete talks this week. And we kick things off with Dr. Chris Morrissey, long time athlete and no stranger to this podcast.

This week we look at a study with possibly the most diverse and broadest group of people. This study had male females ranging from 8 weeks old to 95 years old! And in this study they measured energy expenditure, which showed that we pretty much all burn the same amount in relation to muscle. This was a fantastic study and a must listen.

This study looks at if its best to train in the morning, evening, afternoon, When?

We finally get to chat with long time athlete Ryan Hill. He talks about changing his mindset and goals over time and the process of fitness.

This weeks study looks at how tracking food can either cause a complex toward food or even an eating disorder. So which comes first, tracking food or a bad relationship with food?

This weeks study look at one of the most common missing element in strength programs, and that is speed/power.

We sit down with Chris Bennett and how he manages to get his training done while juggling his big family and work life.

Hydration and supplementation are two huge areas when it comes to doing an event and probably the more asked about part, even more macros. We already covered carbs, protein in fat in the previous parts so now we talk about hydration and supplementation for your endurance even fueling needs.

So to compliment last week with burning fat, we talk about how to gain muscle and get stronger.

This week we are taking with Scott Suttles and how he gets his training done. He has gone through our coaching course and this is the first time we have chatted with him but he's been a garage gym athlete for a long time.

Fueling series for your endurance event continues, this time with protein and fat. Protein is largely viewed as muscle building and recovery, but if you are in a multi hour event, you should still be getting protain. Then fat is the most overlooked or neglected macro nutrient so we go into why fat is needed and how to best use it.

This is one of our most popular studies we have gone over and made a huge impact on our training. This is all about zone two and low intensity conditioning.

We have a three part series we will be doing which is completely focused on endurance events. So if you have a spartan race, half/full marathon, etc on the books definitely check this out. We are taking one very large study and breaking it up into 3 episodes. This first part is all about carbohydrates.

We have spoken a lot about how too much high intensity training can be bad. So is low intensity training the secret?

This is our first episode of Garage Gym Problems. We asked our athletes what their biggest problems and struggles were with having a home gym so we will start to tackle those.

This week we are looking at how probiotics can effect your body composition and your performance with your workouts. We love gut health ere so we talk a bit more about our thoughts and applications to this.

Its all in your mind, with phototherapy.

We finally get Marco back on the podcast and catch up with him. Jerred also takes this opportunity to dive deep about mental toughness and coaching.

This weeks study actually looks at 5 studies on the same topic, minimum effective dose. This looks at specifically power lifters, but what is the minimum amount one can lift and still see strength progress?

This week we have a debate about a study and if Heart Rate Variability is a useful metric to track.

This week Jerred is talking with long time athlete Dylan Mullenix and becoming a better person.

This week we look at an interesting and well executed study about if ⍺-lactalbumin in protein before bed can improve recovery and sleep. There were some interesting findings and we breakdown what this could mean and how to apply for certain athletes.

This week we are looking back at the time we all did an incredibly challenging spartan race. We share how we all met yourself and our challenges with the race.

Have a great inverview today with Jack Hampton. He tells us about his training for triathlons and endurance events while on our programming, and an even he had that put him in the hospital.

This cycle webinar we did something a bit different and decide to give a peak behind the curtain at how we program. We also address some of the major lies the fitness industry puts out and how influencers are hurting your fitness.

This week we are talking about a super easy performance enhancing supplement. BEETS!

Would you take the cold plunge? this week Jerred is talking with the guys from Cold Plunge and their at home cold bath. We have talked about cold water immersion in the past, well how you can regularly have it without having to buy ice.

Mental exercises is nothing new here, but a new study found that picturing yourself doing strength and power exercise actually increase performance, even if you dont do any of those. Then we talk about our favorite mobility exercises.

This weeks study Is looking at how cardio can impact long term mortality and then some.

This week we are talking with Alex Estrada and how he trains in his garage gym in Montana.

This week we are basically just talking about tempo lifting. We look at a small study on tempo lifting and our thought behind the science. Then our topic is talking about how we program tempo lifting, our tips and advice overall with tempo lifting.

This week we are looking at how cooling your body can increase performance and different methods on how to do so.

This week we are talking with Derek McMichael. He tells us about how his focus has changed in fitness and his primary goal he has been working toward.

We have a pretty big study today and something that's great to know for the current climate. It's a new brainer that physical activity will keep you healthier and reduce your risk of getting sick. But in a recent (HUGE) study specifically looked at strength ad conditioning (aka concurrent training) and its effect of Covid. This was a fantastic study and we highly recommend haring our discussion. THEN we do another book review! This week is the Art Of Impossible So this is a jam packed episode.

More about nutrition! Don't chase those fancy dies with the big names, just eat quality food. This study examines more why and we talk about the science.

This week we are talking with Eric Reder. We talk about his progression in training in general and with us. Then how he has built the habit and made training a priority in his life.

Lifting less or before failure once again comes up on the podcast. We look at another study and talk more about why you dont need to or even shouldn't be lifting to failure. Then we talk about fasting, losing weight and getting stronger all at once.

This weeks study I looking at how alcohol effects performance and what you can or should have, if any.

This weeks Athlete of the Week is with Zac Rita. He has some great DIY gym equipment I his garage gym. He also has some great advice in starting off and where to begin when stating working out and workout programs.

This weeks study examines the emotional impact doing concurrent training can have. We love concurrent training for all of its benefits, and emotional is another one. Then we are talking about breathing in different circumstance and get.

This week we get to look at concurrent training again!

This weeks athlete is Bryant Klewer. We get a peak at his garage gym and how he gets his training in.

This week we are looking at if carbs are best for before you workout, and more of a deep dive in marcos for fuel. Then we talk about our experience and advice on sleep aids

Can blue blockers help you sleep?

This week Jerred is talking with long time athlete Jeremy Pardee.

Does very high or very low fat does cause a decrease in Testosterone? We look at a systematic review this week and our thoughts on extreme diets. Then we have our next book review, which is Range by David Epstein.

This weeks study is seeing if when you take rest days really matters.