Garage Athlete: Move – Training Program

(1 customer review)
Delivery

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.

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. 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.

Promotions

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-1
Brand: Uncle Muscle

Program 1 of 5 of the Garage Athlete series, MOVE includes: 

  • Designed for the emerging garage athlete
  • The first programs builds the fundamentals of movement patterns
  • 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 1 – Garage Athlete – MOVE

RANDOM ‘WORKOUTS’ MIGHT NOT WORK.

If I see another burpee.. the problem with these random workouts is that although the fitness guru may mean well, the overemphasis of certain movement patterns with high volume will increase the possibility of over training; if you move too fast, too soon without first ingraining quality movement patterns you will see your training cut short due to injury. 

Banish this notion of workout and begin to see training as a lesson for your mind and body to improve, rather than work up a sweat and burn out your Central Nervous System (CNS). 

MOVE: MOVEMENT QUALITY

The main objective within any well designed training programme should emphasise injury reduction first and then focus on performance enhancement. Poor movement mechanics plus external load equates to movement dysfunction and often injury. If you have not developed the movement patterns to squat efficiently and you then begin throwing a barbell on your back with a couple of plates you are adding strength to dysfunction. 

This is global and impacts every major joint of the body; shoulder flexion, hip flexion, core stability etc. Our body will compensate by using inferior joints and muscles, creating energy leaks and performance will suffer. 

 

Any Generic programming and fitness enthusiasts often overemphasise compound lifts, although they might mean well they often look at the end goal rather than understanding the progressive steps an individual requires to be able to handle these movements safely and effectively.

Regardless of training age, before loading the weight you should be able to express the ability to perform basic human movements very comfortably with body weight.

Stimulating the muscles isn’t about loading up the bar as heavy as you can or always going to fatigue but instead targeting muscles in specific ranges of motion and spending time under tension to develop body awareness and great motor mechanics.

 

HOW IS THIS ACHIEVED? 

If I was to ask you this question ‘Do you have the mobility & stability to get into an efficient body weight squat?’ How would you respond? By efficient I mean full Range of Movement; if your technique is faulty it can lead to energy leaks that if left unaddressed can result in injury.

Therefore, it is our mission to take your body through a fitness education, first we adopt a joint by joint concept to explore the body and its capacity to move loads efficiently. This holistic approach to developing range of motion and structural balance will lead to significant strength gains, further developing the relative strength necessary for controlling your body in space.

I’ve experienced the power of the garage gym firsthand and understand that even with minimal equipment or none at all, you can still achieve your fitness goals. Through using a system that emphasises control, mobility and structure first will have a potent carryover in progressively developing strength and sustainability. 

This progressive model designed to manufacture your vehicle from the toes up will begin with you building your exercise library and loading tempos. Gradually optimising performance; mobility, motor control, strength and resiliency; stability, to load these fundamental movement patterns with confidence.  Areas of priority throughout this 9 Week programme:

  • Increased Mobility; Every joint and muscle has adequate range of motion.
  • Greater stability; capacity to sustain stress 
  • Improved motor control; coordination between joints 
  • A holistic approach in developing range of motion and structural balance.

 

MOVE: Movement Quality is a 4-5 day/week training program with 2 additional recovery days, giving you a structured way of developing fundamental movement patterns and enjoying your training. As mentioned this is the first step in your fitness education and will begin with control using body weight, kettlebells and dumbbells and progress to speed strength with barbells. What this programme includes: 

  • Full warm-ups for every training session
  • Video links to an extensive exercise library 
  • Active Recovery Days 
  • A breakdown of each training phase; training notes and behind-the-design insights
  • Explanations of key points of the training week
  • And more!

 

Free program sample is available by subscribing to our email list. Questions? Email ryanthomasgym@gmail.com

 

Home Garage Equipment List: 

  • TheraBands, Resistance bands, Sliders, Stability Ball, Jump Rope
  • Pull up bar, Rings, Tall Parallettes, Medium Paralletes
  • Plyometric box, 3 heights in 1
  • Flat Bench, Incline Bench
  • Dumbbells -Recommended: 5kg ,7.5kg, 10kg,18kg, 26kg.
  • Kettlebells: Recommended: 8kg, 10kg, 12kg, 16kg, 20 kg, 24kg, 32kg.
  • Rubber Floor Matting
  • Rowing Machine
  • Assault Bike

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)

Have a question about this Product?

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1 review for Garage Athlete: Move - Training Program

  1. Lewis

    I am on week 9 the final week of MOVE Program and it has been a game changer!
    i feel fitter and the body feels more cohesive then ever, i train Brazilian Jiu Jitsu and it has helped alot with my rolls and also injury prevention i feel healthier and this has opened up my body more then ever. Movement and stability has increased so much, i am very grateful for stumbling across Ryan Thomas.
    Now i cannot wait to start the next phase of the pyramid BUILD!! BRING IT ON!!!!!
    We often avoid what is hard but in the end it pays off! and that is exactly what i have found with MOVE

    • UKFit_Paul

      Thanks for the feedback Lewis. Ryan Thomas’ passion for fitness is incredible and we are really proud to have him on board and give him a platform to share his programs.

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