Garage Strength

Recommendation · Body

Heavy Single Leg Squats for Strength Transfer

Push single leg squats heavy to transfer strength to speed. Use the Garage Strength single leg squat roller for heavy single leg squats. Use velocity-based training, pushing the weight as high as possible without going below 0.45 to 0.5 meters per second on average (not peak average). Athletes can push loads upwards of 400 pounds using this method.

Garage Strength · The "Single" Best Lift Every Athlete Should Do!

Recommendation from Garage Strength

Recommendation · Body

Single Leg Squat as Foundational Athletic Lift

The single leg squat is recommended as a foundational lift for athletic development, particularly for building posterior chain strength, explosiveness, and transferring strength to speed.

Garage Strength · The "Single" Best Lift Every Athlete Should Do!

Recommendation from Garage Strength

Creator perspective · Body

Cutting Volume During Deload Leads to Strength Loss

Cutting volume during deload weeks leads to loss of strength and explosive feel.

Garage Strength · The "Single" Best Lift Every Athlete Should Do!

Claim from Garage Strength

Method · Body

Weekly Training Split Structure

A 4-day split: Day 1 Acceleration, Day 2 Plyos/Upper Body, Day 3 Max Velocity, Day 4 Absolute Strength.

Garage Strength · I Had 10 Athletes STOP Lifting Heavy. They Got STRONGER.

Method described by Garage Strength

Method preserved for inspection; not a verified protocol.

Recommendation · Body

Speed development sequence: get stronger, become reactive, then sprint

The host's sequence: build force capacity with strength work (e.g., calf raises), use plyometrics to apply that force quicker, then bridge both with actual sprinting to ultimately get faster — get stronger, become reactive and twitchy as fast as possible, then put it into sprinting.

Garage Strength · Why Most Athletes Train Speed Wrong w/ Sprint Scientist Dr. Jean-Benoit Morin

Recommendation from Garage Strength (host)

Principle · Money

Peak Strength workout videos with their own athletes convert well even when views aren't the best

Peak Strength workout videos with Garage Strength's own athletes convert well even when views aren't the best. Collaboration content with the right guest gets great views from the guest's audience and converts because the product is already baked into the content. Track content-to-product conversions through UTM codes.

Garage Strength · The New Rules of Social Media Fitness (2027) w/ Eugene Teo

Claim from Dane (host)

Report · Body

Episode overview: ankle strength, high-speed training, resisted sprints, lifting, and speed weaknesses

The episode with Dr. J.B. Morin covers ankle strength, high-speed training, resisted sprints, how lifting impacts velocity performance, and how to train and identify specific weaknesses to increase speed.

Garage Strength · Why Most Athletes Train Speed Wrong w/ Sprint Scientist Dr. Jean-Benoit Morin

Claim from Garage Strength (host)

Anecdote · Body

Host's Bondarchuk training with highly specific throws

The host recounts that he trained under Anatoly Bondarchuk, under whom he did highly specific throws such as concrete block half turns and banded half turns.

Garage Strength · Why Most Athletes Train Speed Wrong w/ Sprint Scientist Dr. Jean-Benoit Morin

Claim from Garage Strength (host)

Recommendation · Body

Build sprinting through strength, plyometrics, and sprinting itself

The host explains that sprinting improvement is a culmination of multiple qualities, not just going outside and running faster. His sequence: do calf raises or similar simple exercises to increase the capacity of the ankle joint or muscle to produce force, use plyometrics to take that force and apply it quicker, and bridge strength and plyometric work by ultimately going and doing sprints to get faster.

Garage Strength · Why Most Athletes Train Speed Wrong w/ Sprint Scientist Dr. Jean-Benoit Morin

Recommendation from Garage Strength (host)

Principle · Body

Velocity Targets for Absolute Strength Lifts

Measure average velocity for squats/bench. Maintain min 0.5 m/s; single leg squats 0.7-0.9 m/s.

Garage Strength · I Had 10 Athletes STOP Lifting Heavy. They Got STRONGER.

Claim from Garage Strength

Method · Body

Day 4: Absolute Strength and Anchors

Focus on back squats (min 0.5 m/s) and bench press, using anchor lifts to determine load.

Garage Strength · I Had 10 Athletes STOP Lifting Heavy. They Got STRONGER.

Method described by Garage Strength

Method preserved for inspection; not a verified protocol.

Method · Body

Day 2: Plyometrics and Upper Body Strength

Start with 2-4 plyometric jumps to activate the nervous system, then bench press at 0.55-0.7 m/s.

Garage Strength · I Had 10 Athletes STOP Lifting Heavy. They Got STRONGER.

Method described by Garage Strength

Method preserved for inspection; not a verified protocol.

Anecdote · Body

The host's weekly speed structure and consultations

The host's team structures the week with acceleration or max velocity work on Monday, the other on Thursday, and Wednesday as an active recovery off day. Thursday max velocity work included 20-yard wickets with a 15 build-in and three sets of flying 10s with a 20-30 yard build-in. He consulted track coach Stu McMillan and football strength coaches Rusty Witt (Florida), Chuck Losey (Virginia Tech), and Mickey Marotti (Ohio State) on the weekly speed structure.

Garage Strength · Why Most Athletes Train Speed Wrong w/ Sprint Scientist Dr. Jean-Benoit Morin

Claim from Garage Strength (host)

the host's own account of his program

Recommendation · Body

Single Leg Squat for Posterior Chain Strength

Use the single leg squat to build strength through the glutes, hamstrings, and lower back. Push 350 to 405 pounds regularly to get as strong as possible through the glutes, hamstrings, and lower back.

Garage Strength · The "Single" Best Lift Every Athlete Should Do!

Recommendation from Garage Strength

Anecdote · Body

The host's running back athlete's testing profile

The host's running back athlete has a phenomenal vertical jump, a phenomenal broad jump (over 3 meters at 90 kilos bodyweight), and great single-leg strength. He runs a top speed of about 20-21.5 mph, roughly 9.6 meters per second, achieves about 17.5 mph through 10 yards, crosses 10 yards at about 1.66 seconds, with a flying 10 of 0.95 seconds. The host's assessment is that his acceleration is not as good as his top speed, despite good strength and jump metrics. The program focused on block clearance at slower speeds and stride length at higher speeds (strides 2-3) when analyzing his sprint work.

Garage Strength · Why Most Athletes Train Speed Wrong w/ Sprint Scientist Dr. Jean-Benoit Morin

Claim from Garage Strength (host)

the host's own testing data for one athlete

Principle · Money

The Teams product: beta until ~Black Friday, $1,500-2,000 subscription by spots, whole-team use

Teams is currently in beta and probably will be until around Black Friday. Pricing is a subscription of roughly $1,500 to $2,000, based off the number of spots (currently 40, 50, and 75). A single subscription can be used with a whole team at once — e.g., 50 kids in a weight room would all be on it. Garage Strength runs tests every 13 weeks on site, and those tests are also included in Teams. The Teams product has two flows: come in and use the GS/Peak Strength system of programming, or use the software and program it the way you want — coaches can swap specific exercises to their preference (e.g., Nordic curls instead of lying leg curls) while keeping the same overall system. Teams is like a smoother, less clunky Team Builder that tracks how they train, monitors success, and monitors

Garage Strength · The New Rules of Social Media Fitness (2027) w/ Eugene Teo

Claim from Dane (host)

Principle · Money

The Teams sales flow: coach follows GS, does a demo, then a booster or school purchases

The Teams sales flow: a coach who follows Garage Strength and likes their results does a demo, then a booster or the school purchases Teams to implement with the high school team. People who would implement the teams version of Peak Strength are the same people who could use the regular Peak Strength product. The host's team has programmed for athletes over the past 15 years who made it to the NFL, competed in the Olympics, won world medals, and broken American records. The Peak Strength Coaches dashboard pilot program includes access for every athlete on your team, direct coaching analytics, and sports-specific programming; coaches trying to provide the best training possible for their athletes can apply for early access at peakstrength.app/teams.

Garage Strength · The New Rules of Social Media Fitness (2027) w/ Eugene Teo

Claim from Dane (host)

Method · Body

Complete Single Leg Squat Progression

Start with body weight single leg squat progression. Progress to overhead and goblet single leg squat variations. Progress to the Zurcher single leg squat variation. Progress to advanced VBT training in the single leg squat, pushing it as heavy as possible.

Garage Strength · The "Single" Best Lift Every Athlete Should Do!

Method described by Garage Strength

Method preserved for inspection; not a verified protocol.

Principle · Money

Do expertise reaction videos (Verkhoshansky, Tom Platz, Olympic sensations) — not trend reacts

Do reaction videos that break down classic strength material (like Verkhoshansky's work or old Tom Platz Olympic squat tapes) rather than trend reaction videos where you just find clickbait and react to something unrelated. React to the latest Olympic sensation as a high-level strength and conditioning coach, showing the clips and talking through them. Reaction content delivers both value and entertainment so viewers don't have to sit there taking notes on more active posts. Focus reaction content on long form first because you want space for the video to breathe. In reaction content, contrast an elite athlete's technique with a beginner's (or your own flawed) technique so people see themselves in it. Garage Strength's previous reaction content failed because it was either trendier reacts

Garage Strength · The New Rules of Social Media Fitness (2027) w/ Eugene Teo

Claim from Eugene Teo

Consequential creator advice requires independent verification before Today can promote it.

Principle · Body

Velocity-Based Training (VBT) Core Principles

VBT uses bar speed to determine load, prevent injury, and track progress, replacing guesswork with precision.

Garage Strength · I Had 10 Athletes STOP Lifting Heavy. They Got STRONGER.

Claim from Garage Strength

Consequential creator advice requires independent verification before Today can promote it.