Garage Blog

Sprint interval training is an approach to training mostly seen by advanced athletes. Athletes with a higher training age have the physiological and neurological adaptations that occur over time with consistent training working in their favor. They understand what it's like to redline, to push to maximum capacity and go into the pain cave. Athletes who are newer to sport and training will have a harder time not only mentally but also physiologically getting their body to get to a true maximum effort place. Because of this, SIT training is a more advanced training technique.

To truly improve your speed, you must understand that sprinting is broken down into phases, each of which demands different physical attributes and training methods. The start of a sprint requires explosive power and flawless technique, while the middle phases rely on maintaining acceleration and top-end speed. By targeting each phase with specific exercises and drills, you can make significant strides in your overall athleticism and sprinting efficiency.

“Being slow is really helping my sport” said no athlete ever. Running faster can arguably improve ability and performance in almost every sport we can think of. Even sports that don't require running, say Olympic lifting for example, improving your speed can translate into improved efficiency, power, and precision of the lifts. So, while not all sports necessarily require speed in running, there is no real downside to improved speed.

Ground contact is crucial when running, whether covering long distances, sprinting, or making quick directional changes on the field. Each step involves your feet hitting the ground, where the lower limb muscles absorb impact and then contract to propel you forward. The calf muscles, including the often-overlooked soleus, play a key role in this elastic energy return and are vital for running endurance and speed.

Training the calf muscles, particularly the soleus, can significantly improve running efficiency, speed, and endurance. Unlike the gastrocnemius, which is more involved in explosive movements, the soleus provides the endurance needed for sustained activities like distance running and helps stabilize the ankle for efficient push-off and smooth strides.

Top end speed is your highest possible speed. This isn't necessarily about increasing speed, rather your ability to maintain your fastest speed in an efficient way. Top end speed can often be trained through improving mechanics and even neuromuscular efficiency. Acceleration refers to the rate you increase your speed from stopped or a slow speed to your top end. Ultimately, how quickly can you go from zero to 100. And deceleration is the opposite of acceleration. Deceleration refers to your ability to slow down quickly and efficiently.

Want bulging biceps or just to increase muscle size in your upper arms? Preacher curls are an excellent alternative to biceps curls that emphasize engagement of the long and short heads of the biceps brachii. This article details how preacher curls for hypertrophy day can be productive in establishing success in biceps muscle growth.

Athletes who require a fast vertical jump would benefit from refining the technique, skill and strength required in a power jerk. Basketball players, volleyball players, football receivers and even shot putters can add this to their strength training as a way to train explosive power as well. 

Stair jumps are a versatile and impactful plyometric exercise with a key advantage—accessibility. Unlike specialized gym equipment, stairs are available in most stadiums, bleacher stands, or even common areas like schools, parks, or gyms. Whether you're outdoors on public stairs or using a staircase at home, stair jumps are an easy-to-access way to enhance your training.

When you hear Jefferson curl- are you thinking about your arms getting yoked? Oftentimes we hear “curl” and we think biceps, right? But the Jefferson curl is one where no arms are being pumped. Instead, this potentially controversial movement is one where it uniquely works mobility and hypertrophy at the same time. If you are looking to improve flexibility and build muscle in your posterior chain, the Jefferson curl is an accessory movement you might want to consider training.

Nearly every coach, scout, and teammate in the sport of football has one question when it comes to speed—how fast is your 40?

The 40-yard dash isn't just another drill; it's the gold standard for measuring speed in football. It’s the difference between being a prospect who catches the eye of scouts and one who’s overlooked. A mere fraction of a second can separate a good performance from an outstanding one, potentially altering the trajectory of an athlete's career. For players, it’s more than just a test—it’s a moment that can define their athletic prowess and open doors to higher levels of play.

Want to be strong, powerful, explosive, all of the above? Where do we sign up?! Well, if that's the case then you need to make sure you are prioritizing your squats. We squat to improve overall strength. The compound movement that is a squat helps knee extensors and flexors get stronger, more stable, stay healthy and arguably improve mobility. With squatting, you can put a decent load on your body and this in turn stimulates muscle adaptation, which is the whole purpose of training is it not? Aside from leg strengthening, squats also improve trunk control which we know is massive. Having solid dynamic trunk control allows you to be strong for all of your athletic goals. More often than not, there is no reason NOT to squat. But what happens if you can't? What happens if you don't have access or are unable to squat? Do you kiss your leg day gains goodbye?

The incline bench press is an exercise that increases athletes upper body strength. It is incredibly similar to the bench press except for one major difference: where the bench press is done on a flat surface, the incline bench press is done on an inclined surface.

The incline of the incline bench press varies. Some people may wonder, why does that matter?