Garage Athlete: Build – Training Program

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Delivery is free* over £99 to most UK mainland addresses.

All orders under £99 are subject to a standard £9.95 delivery charge*.

The vast majority of IN STOCK products are fulfilled within 5 working days however please allow up to 10 working days.

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Where products are marked as PRE-ORDER NOW we have incoming stock that can be reserved by placing an order.

Products marked as CUSTOM can be customised and are subject to a lead time of 8 - 10 weeks. We will contact you to discuss the order.

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If you need more information please contact us.

* Some areas may be subject to a delivery quotation. These include: Central London, Highlands and Islands.

* Flooring is excluded from free delivery, low cost delivery is calculated at checkout. If you are looking to order multiple items then contact us as we can look to reduce/take off the flooring shipping charge.

Installation

We offer a professional installation service to both residential and commercial clients.

Standard installation (ground floor, easy access, postcode depending) can be purchased on the product page. Just go through the qualifying questions. For non standard installations we can provide a quotation before or after you have purchased online.

Once you have ordered online we will send you a site survey to fill in and return. We then ship the order out to our installer (this is normally around 5-10 working days) and once received they then contact you directly to book in the install.

Any questions please email our sales office at  sales@ukfitnessequipment.co.uk and we can provide assistance.

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Current Promotions: Check out our Fitness Equipment Sale 

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Custom Quotes available on home gym projects. We can design, produce 3D plan and install your dream gym.

Contact us with your plans and we can put together a bespoke offer. 

£70.00

£70.00

Free Delivery over £99*

Product Code: GA-2
Brand: Uncle Muscle

Program 2 of 5 of the Garage Athlete series, BUILD includes: 

  • Designed for the emerging garage athlete
  • Motor Control development, learn to connect your mind to your muscles.
  • Learn about developing mobility, stability, strength and motor control.
  • Controlled body weight and free-weight progressive training program
  • Full warm-ups for every training session included
  • Video links to an extensive exercise library 
  • A breakdown of each training phase; training notes and behind-the-design insights
  • Explanations of key points of the training week
  • For a FREE sample program subscribe to our emailers (see website footer)
Free Delivery over £99*
Delivery

Delivery is free* over £99 to most UK mainland addresses.

All orders under £99 are subject to a standard £11.95 delivery charge*.

The vast majority of IN STOCK products are fulfilled within 5 working days however please allow up to 10 working days.

Where products are marked as PRE-ORDER NOW we have incoming stock that can be reserved by placing an order.

Products marked as CUSTOM can be customised and are subject to a lead time of 8 - 10 weeks. We will contact you to discuss the order.

Click here for our full delivery terms and conditions.

If you need more information please contact us.

* Some areas may be subject to a delivery quotation. These include: Central London, Highlands and Islands.

* Flooring is excluded from free delivery, low cost delivery is calculated at checkout.

Installation

We offer a professional installation service to both residential and commercial clients.

Standard installation (ground floor, easy access, postcode depending) can be purchased on the product page. Just go through the qualifying questions. For non standard installations we can provide a quotation before or after you have purchased online.

Once you have ordered online we will send you a site survey to fill in and return. We then ship the order out to our installer (this is normally around 5-10 working days) and once received they then contact you directly to book in the install. 

Any questions please email our sales office at  sales@ukfitnessequipment.co.uk and we can provide assistance.

Promotions

Current Promotions: 

£200 off Endura Fitness Box Gym 

Free Installation* on Inspire Fitness FT2 Package

Check out our fitness sales page for all our deals!

Sign up to our newsletter to be the first to hear about any promotions.

Custom Quotes available on home and commercial gyms.

Contact us with your plans and we can put together a bespoke offer. 

4-5 Day / Week Program

Fundamentals of Fitness

Stability & Mobility

Garage Gym Training

What is the Garage Athlete Program

Garage Athlete is a program designed for the emerging athlete looking to:

Build mobility: release impingements in hips, ankles, shoulders and lower back to increase ROM reducing pain and create better positions; full squat depth, pain free overhead pressing etc.

Generate Strength: Noticeable improvements inside to side core stability, reduced strength imbalances and absolute strength development that allows us to move external load with control.

Upgrade Conditioning: Allowing for greater work capacity, allowing you to process nutrients more efficiently, improve muscle recovery from resistance training and will increase energy.

Improve Aesthetics: Improve body composition that will decrease body fat, build muscle, balance Hormonal function-Increase libido and vitality and improve sleep.

Acquire greater fitness related skill: improvements in motor control, biofeedback and coordination will allow you to demonstrate stability in more advantageous positions, improve Olympic lifting foundations, gymnastic skills and expand your exercise library.

Create consistency and autonomy in your training and more!

This progressive model is designed to manufacture your vehicle from the toes up.

The goal is of this programme series is to go back to fix bad movement patterns and mechanics developed from years of imbedded compensated movement. This will be achieved through a progressive format building training volume over time to allow and support a gradual increase in intensity and giving you the opportunity for broad inclusive fitness so you can build the capacity

Program 2 – Garage Athlete – BUILD

BUILD THAT BASE

 

Not a barbell was seen…

We are constantly bombarded with slogans like ‘hard to kill’ ‘lift big get big’ all of which are associated with the classic bench, squat, dead lift; these are great movement patterns to work towards…eventually but how about establishing relative foundational strength first?

A global perception of strength became skewed along the way.. strength, became a castaway, washing up on barbell island, never to be seen in the same sentence as body-weight again…maybe a little dramatic, however within a large majority of fitness communities strength has become associated with how much weight you can shift/ place on the bar (external load) not how well you can control your body in space.

Relative strength: This reflects a person’s ability to control or move their body through space & is relative to their body weight

Absolute strength: This is a measure of how much weight a person can ‘absolutely’ lift, regardless of body-weight- Notice the word barbell or back squat wasn’t used in this definition.

We need to step away from the notion that we require a barbell to initially build strength. Is body-weight only the goal? Perhaps not. To bridge the gap between callisthenics and power lifting we seek to develop a preparatory phase of training to provide balanced physical conditioning to optimise all components of fitness. This overall motor potential will give you the output to express the strength needed when you get under the barbell later.

 

NO FRAME NO GAIN

 

Fundamental movement patterns optimise and emphasise structure and movement initially and gradually progress to build strength safely. This is a step by step process and may only be achieved when you have developed the work capacity to deal with external load (kettlebell, dumbbell, barbell). The emphasis should be on building structure first before ramping up volume & intensity, however, there are two approaches to training that will result in very different outcomes:

 

The Immature athlete – want what they want when they want it 

 

The Mature athlete – Prepare their bodies using a methodological approach, practising delayed gratification 

 

The problem with ‘train like an athlete’ mentality. The body won’t allow you to express one hundred percent, ‘do you even need to be able to train at 95% for your lifestyle? Career goals?’  probably not, if you are reading this you are unlikely to be a full-time athlete and therefore you don’t have time or energy to accommodate, recover and adapt to that stress in your life.

 

FAST TRACK TO INJURY

Train like a sprinter = Tax your CNS with too much high intensity too soon, longer recovery times, often train fatigued due to the inability to meet the demands of the volume output

Train like a power lifter = develop compensatory movement patterns impact stability mobility & damage connective tissue; due to inadequate recovery and the inability to express the strength required to perform the training volume efficiently

Train like a traditional bodybuilder = over emphasise muscular development at the expense of connective tissue, create a body that is not structurally sound. Aesthetics achieved but performance is comprised; injury is waiting on your next nonlinear movement

I understand the above examples are extreme, nevertheless, using these examples we look at 3 types of performers; individuals who specialise in these disciplines will be mature athletes; They have built significant volume over their training life to express the necessary power output to cope with the demands of training within this intensity.

 

BECOME A MATURE ATHLETE AND BUILD A ROBUST VEHICLE 

 

In becoming a mature athlete we will deconstruct how these individuals were training 3, 5, 10 years ago! To build strength, improve positioning and increase efficiency in our foundational movement patterns; knee flexion, hip hinge, vertical/horizontal push/pull. Movement is language and the larger your vocabulary, the better equipped you are to deal with the demands of any environment.

 

During this second stage of your fitness education you will continue to learn great positions and spend greater time hanging out in a variety of non-barbell movements that will load your body progressively; will vastly expand your exercise library and flush out any imbalances. 

Having developed the mobility and stability to load efficiently during the MOVE training programme we can now begin to challenge our capabilities and develop strength by slowing down movements and prioritising single arm and leg strength (unilateral). 

The goal should be 75-80% not 90-100%, building your foundations starts with quality, repeatable movement that gives you the ability to express motor control under a variety of external conditions.  This consistency will develop both aerobic abilities and muscular strength and endurance, placing you better than 99 out of 100 people around you, this will equate to:

  • Decreased body fat, balanced hormonal function, increased libido and vitality.
  • Improved sleep, improve muscle recovery and increase energy. 
  • Increased maintenance of skeletal muscle. 
  • Better work capacity and ability to process nutrients more efficiently.

 

UNCLE MUSCLE’S GYM DESIGN

 

This Progressive Hierarchical Framework will build from the ground up through its holistic approach to mobility, stability, strength and aerobic development. Targeting movement patterns, addressing sticking points and building both aerobic capacity, strength and endurance through fortnightly progressions that will challenge your body to align, adapt and BUILD.  

  • Every training session/lesson (4-5/week) includes a targeted warm-up that will have a positive carryover to the quality of output within your training session.  

 

  • Strength training that will have a large unilateral emphasis. Addressing one arm/leg at a time will place your body in great positions, address imbalances and build significant strength. Using this method will also improve joint and large movement pattern stability. 

 

  • Aerobic training that will hit and stick in the sustainable range with repeatable outputs at 70-80% effort. 

 

  • Video links to each exercise, giving you a clear visual demonstration of the movement pattern without having to search tirelessly on the internet. 

 

  • Active Recovery Days; work performed at lower intensity on rest days as opposed to doing nothing will assist recovery by increasing blood flow to muscles and tissue. This will give your circulation a little boost in pumping nutrients (amino acids and oxygen) to muscles; resulting in improved muscle recovery.

 

EQUIPMENT LIST INCLUDED

BUILD has an identical equipment list as MOVE with the exception of progressing towards ‘heavier loads’. Therefore, you will be able to jump right into training without any barbell related anxieties. We will endeavour to let you know ahead of time when you have graduated to the barbell and offer our very own recommendations, in the meantime however, you may upgrade your resistance if tempted to do so; I would recommend 2x 32 kg and 2x36kg Kettlebells, 2×26 and 2x30kg dumbbells, 32mm and 42mm Resistance bands and X heavy and XX heavy TheraBands. 

TRY IT FOR YOURSELF 

By now I am sure you are familiar with our programs after successfully completing MOVE, however, we still stand by our work with a 30-day money back guarantee. Get instant access to a downloadable E-book and fully emerge yourself in the gains this programme brings, worry free – and experience the following outcomes:

  • Motor Control development that allows you to fully connect your mind to your muscles when performing movement patterns. 
  • Aerobic Base Development that allows for sustainable work performed for varying lengths of time. Learn gears and refine pacing.
  • Foundational Strength Development that allows for a noticeable improvement in controlling bodyweight in space & that allows us to move external load with control.
  • Create consistency and progression in all aspects of training.

 

READY TO BUILD? ENJOY!

 

Free program sample is available on our email list. Questions? Email: ryanthomasgym@gmail.com

 

Home Garage Equipment List

  • TheraBand
  • Pull up bar
  • Sliders
  • Plyo box, 3 heights in 1
  • Stability Ball
  • Jump Rope
  • Dumbbells
  • Kettlebell
  • Rings
  • Tall Parallettes
  • Medium Paralletes
  • Rubber Floor Matting
  • Bench with Incline

Product Questions & Answers

How is this product downloaded?

When you purchase the product, you’ll be given a download link. This will link you to a downloadable .pdf file which contains the programme and all of the integrated video links.

 

Can I see a sample of the program?

If you subscribe to our mailing list (see footer of website) you will recieve a link to a sample program designed by Ryan Thomas.

 

I would like some more information on the program?

For any information or queries on the course please email Ryan Thomas (ryanthomasgym@gmail.com)

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