Let’s Get Rolling!

Thank you for joining the Garage Strength Team! Get ready to dive into this
program and chase after your goals!

If you would like an individualized program that is built specifically for your
needs as an athlete, sign up for a custom program HERE.

Autoregulation
Autoregulation is learning how hard your body is able to push itself. It requires you to feel
how much to increase weights in a proper progression to ensure you are thoroughly warmed
up and able to go as heavy as you are able without failing on any sets (unless specified).

Percentage Based Training

Percentage based training is an alternative to autoregulation where the specific weights
to be lifted on each set is based on a percentage of your 1 rep max (1RM) of that lift. All
percentages should be based on your 1RM prior to the beginning of the program. If you do
not know your 1RM, use autoregulation instead.

We do not often use percentage based training as we want you to learn autoregulation to
discover how your body reacts and adapts to training on your own.

Watch Here
Program Layout
Ramp means that you should increase
weight each set, pushing yourself to
Exercise Groups/ Supersets go heavier until the last set is the most
Complete all sets from 1a, then move weight that you can do.
to 2a.

For group 3, complete a set of 3a,

then 3b, and alternate between the Static means that every set 3 x 2, 2 x 1
exercises until all sets are completed. should be the same weight.
Typically you should pick a mid Perform 3
Finally move onto 4a and complete all range weight, such as the amount sets of 2, then
sets. you would lift on the 2nd or 3rd set perform 2 sets
of a ramping week. of 1.

Lifting Ramp Ramp Static Ramp

3 x 2, 2 x 1 3 x 2, 2 x 1 4x2 3 x 2, 2 x 1
All 1a No Feet Snatch
Keep Toes Grounded
Sets

All 5 x 2/1 5 x 2/1 4 x 2/1 5 x 2/1

2a Power Clean/Clean
Sets

7,5,3,7,5,3 7,5,3,7,5,3 7,5,3 7,5,3,7,5,3

3a Back Squat
All
Sets 6x4 6x4 3x4 6x4
3b Box Jumps

All 3 x 6/6 3 x 6/6 3 x 6/6 3 x 6/6

Sets 4a Cossack Squats
Rest: 1:00

Weight Log Varying Rep Schemes

Enter the amount Video Links
When every set in an exercise has different
of weight you Click the exercise
reps, we separate the sets with a comma.
lifted here, either title for an
In this example, the first set is 7 reps, the
for each set or the example video of
second 5 reps, the third 3 reps, and so on.
heaviest set. the exercise.

Rest Time The rest Unilateral/ Alternating Complexes In a complex

time provided should be
taken in between each
set. For supersets,
perform one exercise
after the other, and take
the rest period after
each round.
Exercises Some exercises require a of exercises, the number
number of reps on each side, either x of reps for each exercise is
reps on one leg/arm then x reps on the separated by the slash.
other, or alternating between both sides. One exercise should flow
In this example, you will perform 6 right into the next. In this
squats on each leg, alternating from case 2 power cleans right
one leg to the other. into 1 full clean.
Terms and Abbreviations
“Clean” and “Snatch”: If the exercise states only clean or snatch, it is indicating doing the full lift,
pulling from the ground and catching at full depth. Any variation from the standard Olympic lift will be
indicated. For example the exercise will be named “Power Clean” if the bar should be caught tall, or
“Hang Clean” if the bar is to start at the knees.

Ramp: You should increase weight each set, pushing yourself to go heavier until the last set is the
most weight that you can do.

Static: Every set should be the same weight. Typically you should pick a mid range weight, such as
the amount you would lift on the 2nd or 3rd set of a ramping week.

Unbroken: Do not pause at the top or the bottom of the rep, make continuous.

OTM: On The Minute. Set a timer and start each set at the start of every minute.

NB: No brush. The bar may not make contact at the hips for cleans and snatches.

NF: No feet. On cleans and snatches your feet may come up on the toes but may not leave the
ground.

BN: Behind the Neck. The bar is set behind the neck rather than a front rack.

NG: Neutral grip. Hold the dumbbells or grip so that your palms are facing each other.

ECC: Eccentric. Lower the weight slowly.

HAF/HAM: Heavy as F**k, as heavy as possible

SL: Single Leg.

DB: Dumbbell.

KB: Kettlebell.

Alt: Alternating.
Weekly Schedule
Warm Up/Mobility
Warm Up/Mobility Warm Up/Mobility
Unilateral Trunk

Day 4
Day 3
Day 2
Day 1

Rapid Cutting Drills Upper Body Lift

Stability FULL REST DAY
Lower Body Lift Reactive Abs
Athlete Day
Recovery Recovery
Recovery

Warm Up/Mobility Warm Up/Mobility

Day 6
Day 5

Day 7
Change of Direction Upper Body Lift
Full Recovery
Lower Body Lift Reactive Abs
Recovery Recovery

Rest Periods
Rest periods are key to follow to spark the proper response to training. By understanding the goal of
each session and to understand the goals behind each exercise, the rest period has an intricate role
in adaptation! Below is a list of general guidelines to follow regarding rest schemes:

Warm Ups
Follow 45-85 seconds of rest between warm up movements

Platform Lifts (Olympic lifts or trap bar jumps)

Allow 90-120 seconds rest UNLESS it is noted as OTM which means On the Minute
OTM = Execute the lift, drop the bar, hit the timer and when one minute expires, do the lift again

Strength Movements (benches, squats, pull ups)

For heavier sets, allow 2-3 minutes rest, for drop sets of higher reps, allow 1-2 minutes

Accessory Movements (back work and mobility work)

Allow 60 seconds recovery and then begin the exercise again.

Skips and Plyometrics

Allow 60-90 seconds rest

Sled and Sprints

Allow 90-120 Seconds of rest for optimal recovery
Learn the Olympic Lifts
The Olympic lifts are essential to improving explosive strength, mobility, and stability. Proficiency in
the snatch and clean and jerk will give you the advantage you need over your opponents.

Click on the videos to watch our step by step instruction of learning each lift:

Snatch

Watch Here

Clean and Jerk

Watch Here
Agile and Hostile
Program Overview

Watch Here
 Day 1 Starting Power

Block 1

Warm Up
High Knees 2 x 20m

Butt Kicks 2 x 20m

C Skips 2 x 20m

Easy A Skips 2 x 20m

Leg Swings Forward 2 x 12/12

Led Swings Side 2 x 12/12

3 Step Reach 2 x 7/7

Forward Lunge w/ Twist 2 x 6/6

Cutting
Rapid Cutting Drills Week 1 Week 2 Week 3 Week 4

Bilateral Side to Side

4 x 3/3 4 x 3/3 4 x 3/3 4 x 3/3
Jumps

5 x each 5 x each 4 x each 6 x each

10m Shuttle Runs side side side side

6 x each 8 x each 6 x each 10 x each

Zig Zag Cone Drill side side side side

Dynamic Starting Strength

 Day 1 Starting Power

Block 1

Warm Up
External Rotations Snatch Press In Hole Overhead Deficit Split Squats
2 x 8/8 2 x 10 2 x 8/8

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp
4 x 3, 5 x 2,
6x2 4x3
Power Clean 1x5 1x5
1a Explosive

3 x 3/3,
5 x 4/4 4 x 6/6 6 x 3/3
2a Single Leg Squat 2 x 6/6
STRONG!

Sliding Cossack 5 x 9/9 5 x 9/9 5 x 9/9 5 x 9/9

3a Squats
3 second eccentric

Chaos Single Leg 5 x 7/7 5 x 7/7 5 x 7/7 5 x 7/7

4a Squat
Stability

3 x 12/12 3 x 12/12 3 x 12/12 3 x 12/12

4b Side Band Walks
Glutes

Mobility Day 1

Dynamic Starting Strength

 Day 2 Upper Body Lift

Block 1
Warm Up
External Rotations Snatch Press In Hole Overhead Deficit Split Squats
2 x 8/8 2 x 10 2 x 8/8

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp

Behind Neck Push 4x4 5x3 4x4 5x3

1a Press
Big Finish

9/6/3/12/12 5x7 5x7 9/6/3/12/12

2a Bench Press
Swole

5 x 7-9 5 x 7-9 5 x 7-9 5 x 7-9

2b Lat Pull Down

One Foot Elevated 4 x 7/7 4 x 7/7 4 x 7/7 4 x 7/7

3a Push Ups
Pumped

4 x 17 4 x 17 4 x 17 4 x 17
3b Zottman Curls

Mobility Day 2
Reactive Abs
Plank Hold KB Drag
Bird Dogs Ironklad Abs
Through
3 x 12/12 3 x 17/17 3 x 17

Dynamic Starting Strength

 Day 3 Plyometric

Block 1

Warm Up
Side Skips 2 x 20m

Backward Skips 2 x 20m

Forward Skip w/ Arm Swings 2 x 20m

Backward High Knees 2 x 20m

Hurdle Walkovers 4x5

Hurdle Walk Unders 4x5

Unilateral Trunk Stability

Controlled Deceleration Week 1 Week 2 Week 3 Week 4
ZigZag Bounds PAUSE in
4 x 2/2 4 x 2/2 6 x 2/2 4 x 2/2
Landing

Heiden Jumps 4 x 3/3 4 x 3/3 6 x 3/3 4 x 3/3

Side Depth Drop to

5 x 1/1 5 x 1/1 7 x 1/1 5 x 1/1
Forward Box Jump

Rear Leg Elevated Side

4 x 3/3 4 x 3/3 5 x 2/2 5 x 2/2
Jumps to Box

Side to Side Kettlebell

4 x 4/4 4 x 4/4 5 x 3/3 5 x 3/3
Jumps Pause in Landing

Dynamic Starting Strength

 Day 3 Plyometric

Block 1

Warm Up
External Rotations Snatch Press In Hole Overhead Deficit Split Squats
2 x 8/8 2 x 10 2 x 8/8

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp
5 x 10m 5 x 10m 5 x 10m 5 x 10m
1a PVC Walks
Proprioception

5x4 5x4 5x4 5x4

2a Stair Jumps

5x4 5x4 5x4 5x4

2b Seated Box Jumps
Explode from low back

5x3 5x3 5x3 5x3

3a Trap Bar Jumps
Moderate Intensity

Rotating Jump 5 x 3/3 5 x 3/3 5 x 3/3 5 x 3/3

3b Lunges Easy, unilateral
explosiveness

Dynamic Starting Strength

 Day 4 Acceleration Strength

Block 1

Warm Up
Squat and Jump 2x7

Backward Lunge w/ Twist 2 x 7/7

Backward Roll to Hamstring 2 x 7/7

Knee Hugs 2 x 7/7

High Knees 2 x 20m

Quad to Hamstrings 2 x 7/7

Acceleration
Change of Direction
Acceleration Week 1 Week 2 Week 3 Week 4

Side Skips 3 x 10m 3 x 10m 3 x 10m 3 x 10m

3x 3x 3x 3x
Carioca 10m/10m 10m/10m 10m/10m 10m/10m

Side start to forward 4 x 1 each 4 x 1 each 4 x 1 each 4 x 1 each

sprint side side side side

Jump Cut Bounds 4 x 3/3 4 x 3/3 3 x 3/3 3 x 3/3

4 x 10m 4 x 10m 4 x 10m 4 x 10m

Side Shuffle Sprint each side each side each side each side

3 each side 3 each side 5 each side 3 each side

Backward Run to Sprint 10m 10m 10m 10m

Dynamic Starting Strength

 Day 4 Acceleration Strength

Block 1

Warm Up
External Rotations Snatch Press In Hole Overhead Deficit Split Squats
2 x 8/8 2 x 10 2 x 8/8

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp
Power Snatch 6x2 7x2 8x1 8x1
1a OTM
On the minute

3 x 3,
6x2 4x4 6x1
Clean 1x5
2a Wrap elbows fast

3 x 4/4 3 x 4/4
5 x 3/3 5 x 3/3
2 x 6/6 2 x 6/6
3a Step
DRIVE
Ups

Single Leg 5 x 3/3 5 x 3/3 5 x 3/3 5 x 3/3

3b Twisting RDL to
Box Hold Plate

Curtsy Lunges 3 x 7/7 3 x 7/7 3 x 7/7 3 x 7/7

4a To sticking point (90
degrees or slightly higher)

Mobility Day 3

Dynamic Starting Strength

 Day 5 Upper Body Lift

Block 1
Warm Up
External Rotations Snatch Press In Hole Overhead Deficit Split Squats
2 x 8/8 2 x 10 2 x 8/8

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp
4 x 5,
12/10/8/6/12 5 x 7-9 12/10/8/6/12
Incline Bench 1 x 10
1a Big Finish

4 x 7, 4 x 7, 4 x 7, 4 x 7,
1 x 15 1 x 15 1 x 15 1 x 15
2a DB Bench
Swole

4 x 5, 1 x 10 4 x 5, 1 x 10 4 x 5, 1 x 10 4 x 5, 1 x 10
2b Pull Ups

4 x 12-15 4 x 12-15 4 x 12-15 4 x 12-15

3a Triple Trize
Pumped

4 x 17 4 x 17 4 x 17 4 x 17
3b Homers
Curls

Mobility Day 4
Reactive Abs
Hanging Leg Raise
V Up Press Explosive Knee Planks
with plate
3 x 10 3 x 45sec 3 x 10

Dynamic Starting Strength

 Day 1 Starting Power

Block 2

Warm Up
High Knees 2 x 20m

Butt Kicks 2 x 20m

C Skips 2 x 20m

Easy A Skips 2 x 20m

Leg Swings Forward 2 x 12/12

Led Swings Side 2 x 12/12

3 Step Reach 2 x 7/7

Forward Lunge w/ Twist 2 x 6/6

Cutting
Rapid Cutting Drills Week 1 Week 2 Week 3 Week 4

Side A Drills 4 x 5/5 4 x 5/5 4 x 5/5 4 x 5/5

Bilateral Side to Side 4 x 2/2 into 4 x 2/2 into 4 x 2/2 into 4 x 2/2 into
Jumps into Sprint 10m 10m 10m 10m

4 x 7m 4 x 7m 3 x 7m 3 x 7m
Various Shuttle 3 x 12m 3 x 12m 5 x 12m 5 x 12m

Stadium Side Jumps 4 x 3/3 4 x 3/3 6 x 3.3 6 x 3.3

Decelerate/Accelerate
 Day 1 Starting Power

Block 2

Warm Up
External Rotations Snatch Press In Hole Overhead Deficit Split Squats
2 x 8/8 2 x 10 2 x 8/8

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp
Power Clean/Full 5 x 2/1 6 x 1/1 5 x 2/1
3 x 2/1,
3 x 1/1
1a Clean
Power clean then full
clean

4 x 1,
Maurus Tempo 3/1/3/1/3/1 6x2 7x1
2a 2x3
Single Leg Squats
TRUNK STABLE

Heel Elevated 5 x 4/4 4 x 5/5 5 x 5/5 5 x 4/4

3a Split Squat
2 sec ECC

5 x 7/7 5 x 7/7 5 x 7/7 5 x 7/7

3b Side Band Walks
SLOW

Single Leg 3 x 7/7 3 x 7/7 3 x 7/7 3 x 7/7

4b Explosive Glute
Bridge Gut
Mobility Day 1

Decelerate/Accelerate
 Day 2 Upper Body Lift

Block 2
Warm Up
External Rotations Snatch Press In Hole Overhead Deficit Split Squats
2 x 8/8 2 x 10 2 x 8/8

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp

Behind Neck Push 4x3 4x2 4x3 4x3

1a Press
Wake up the neural drive

4x4 4x4
5/3/2/7/7 5/3/2/7/7
Bench Press 1x9 1x9
2a Strength and power

4x4
5x5 5x6 5x4
1 x fail
2b Curl Ups

4x7 4x7 4x7 4x7

1 x 12-15 1 x 12-15 1 x 12-15 1 x 12-15
3a Dips
Chest

5 x 9/9 5 x 9/9 5 x 9/9 5 x 9/9

3b One Arm Row

Mobility Day 2
Reactive Abs
Ghostface Fast Abs
Ankle Throwdowns Hollow Body Rocks
with Plate
3 x 7/7/7 2 x 7/7/7 2 x 25

Decelerate/Accelerate
 Day 3 Plyometric

Block 2

Warm Up
Side Skips 2 x 20m

Backward Skips 2 x 20m

Forward Skip w/ Arm Swings 2 x 20m

Backward High Knees 2 x 20m

Hurdle Walkovers 4x5

Hurdle Walk Unders 4x5

Unilateral Trunk Stability

Controlled Deceleration Week 1 Week 2 Week 3 Week 4

Side to Side Kettlebell 4 x 2/2 into 4 x 2/2 into 6 x 2/2 into 6 x 2/2 into
Jumps into ZigZag Bounds 2/2 2/2 2/2 2/2

Heiden Jumps into Single 4 x 3/1 each 6 x 3/1 each 6 x 3/1 each
4 x 3/3
Leg Bound side side side

Side Drop/Forward Hurdle

Hop/Side Jump/Hurdle 5 rounds 5 rounds 3 rounds 7 rounds
Hop
Side Band Jumps Rapid
4 x 3/3 4 x 3/3 5 x 2/2 5 x 2/2
Reaction

Jump Lunge/Pause into 4 x 2/2 into 4 x 2/2 into 5 x 2/2 into 6 x 2/2 into
Side Sprint 10m 10m 10m 10m

Decelerate/Accelerate
 Day 3 Plyometric

Block 2

Warm Up
External Rotations Snatch Press In Hole Overhead Deficit Split Squats
2 x 8/8 2 x 10 2 x 8/8

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp

PVC Walks 5 x 15m 5 x 15m 5 x 15m 5 x 15m

1a FORWARD AND
BACKWARD

Side to Side Jump 5 x 3/3 5 x 3/3 5 x 3/3 5 x 3/3

2a Step Ups
Snappy

Building Hurdle 4x4 4x4 4x4 4x4

3a Hops Or use Box Jump
Seriess

Rotating Jump 4 x 3/3 4 x 3/3 4 x 3/3 4 x 3/3

3b Lunges
180 degrees

5 x 3/3 5 x 3/3 4 x 3/3 5 x 3/3

4a Gwiz Stair Jumps
Rapid reaction

Decelerate/Accelerate
 Day 4 Acceleration Strength

Block 2

Warm Up
Squat and Jump 2x7

Backward Lunge w/ Twist 2 x 7/7

Backward Roll to Hamstring 2 x 7/7

Knee Hugs 2 x 7/7

High Knees 2 x 20m

Quad to Hamstrings 2 x 7/7

Acceleration
COD and SLEDS! Week 1 Week 2 Week 3 Week 4

Side A Drill Skips 3 x 10m 3 x 10m 3 x 10m 3 x 10m

3x 3x 3x 3x
Carioca 10m/10m 10m/10m 10m/10m 10m/10m

4 x 1 each 4 x 1 each 4 x 1 each 4 x 1 each

Side Sled Drive side side side side

Sled Carioca 4 x 3/3 4 x 3/3 3 x 3/3 3 x 3/3

Pull Back/Drive 5x1 5x1 3x1 6x1

6 x 10m
Sled Pull Harness DRIVE! HAM
6 x 10m 4 x 10m 7 x 10m

Decelerate/Accelerate
 Day 4 Acceleration Strength

Block 2

Warm Up
External Rotations Snatch Press In Hole Overhead Deficit Split Squats
2 x 8/8 2 x 10 2 x 8/8

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp
7 x 2 OTM 8 x 1 OTM 7 x 2 OTM 8 x 1 OTM
1a Power Clean
From floor

Maurus Tempo 5x4 4x3 5x2 5x2

2a Back Squats
Explosive and rapid

5 x 4/4 5 x 4/4 5 x 4/4 5 x 4/4

3a Drop Lunge
3 sec ecc

Good Morning 5 x 4/4 5 x 4/4 5 x 4/4 5 x 4/4

3b Step Up to Box
Hold Plate

Perturbating 3 x 17 3 x 17 3 x 17 3 x 17
4a Glute Ham
Hammies

Mobility Day 3

Decelerate/Accelerate
 Day 5 Upper Body Lift

Block 2
Warm Up
External Rotations Snatch Press In Hole Overhead Deficit Split Squats
2 x 8/8 2 x 10 2 x 8/8

Lifting Week 1
Ramp
Week 2
Ramp
Week 3
Static
Week 4
Ramp
4 x 5,
Box Jump 12/10/8/6/12 5 x 7-9 12/10/8/6/12
1 x 10
1a Easy, Wake up the neural
drive

4 x 7, 4 x 7, 4 x 7, 4 x 7,
1 x 15 1 x 15 1 x 15 1 x 15
2a Incline Bench
Strength and power

4 x 5, 1 x 10 4 x 5, 1 x 10 4 x 5, 1 x 10 4 x 5, 1 x 10
Neutral Grip Pull
2b Ups

DB Bench Pause 4 x 12-15 4 x 12-15 4 x 12-15 4 x 12-15

3a Chest Shoulders
4 x 17 4 x 17 4 x 17 4 x 17
3b Meadows
Back
Row

3 x 25 3 x 25 3 x 25 3 x 25
4a Tricep Pushdowns

3 x 20 3 x 20 3 x 20 3 x 20
4b Preacher Curl

Reactive Abs Mobility Day 4

Split Stance Side
V Up Medball Throws Walrus
Medball Throws
3x7 3 x 12m 3 x 7/7
Decelerate/Accelerate
 mobility
Day 1 Day 2
Foam Roll Middle Back 60-90s Foam Roll Lats 60-90s

Foam Roll Hips 60-90s Foam Roll Mid Back 60-90s

Foam Roll Groin 60-90s Foam Roll Groin 60-90s

Couch Stretch 3 x 30s Brettzel 3 x 30s

Prayer Stretch 3 x 30s Table Stretch 3 x 10

1x
T-Spine Rotation 3 x 10 Hip opener
through

Leg Lowering 3 x 10 Twisting Bear 3 x 10

Day 3 Day 4
Foam Roll IT Band w knee
60-90s Foam Roll ITB w knee bend 60-90s
bend

Foam Roll Mid Back with ext 60-90s Foam Roll Mid Back with ext 60-90s

Foam Roll Groin 60-90s Foam Roll Lats 60-90s

2 x 15s
Supine Shoulder Ext 3 x 20s Band Shoulder Series
holds

Seal Stretch 3 x 20s Band Hip Stretch 3 x 10

Trunk Rotation 3 x 10 Arch Hollow Rolls 3 x 5/5

Standing T-spine ext 3 x 20s Spider Crawl 3 x 5/5

Prone Arm Extension 3 x 10 Xiaopeng forward 3 x 10