Unlock the most practical and effective calisthenics program for building real-world strength, endurance, and resilience. In this episode, we break down Strike Zero — a bodyweight system designed to rapidly improve pull-ups, push-ups, lower-body stamina, and conditioning using simple rules and smart progression. You'll learn how the Strike Zero method works, why strict rest periods matter, and how to tailor the reps to your current level. Whether you're traveling, training at home, or just need a brutally efficient calisthenics routine, this calisthenics program delivers a full-body challenge in under 30 minutes. If you want a leaner, stronger, and more capable body using only your own weight, this is the program to follow. Get ready to upgrade your fitness with one of the most powerful calisthenics programs we've ever created.

Episode Chapters:

00:01 Welcome + What Is Strike Zero?
01:16 The 6 Core Rules of Strike Zero
03:35 Supersets, Rest Rules, and Why They Matter
05:50 When to Adjust Reps vs. Rest
07:29 Failure vs. Reps in Reserve
08:28 Form + Execution Questions
09:43 Workout A Breakdown
12:45 Workout B Breakdown
14:50 How Rest Works in a Superset
16:49 Workout C Breakdown
18:48 Conditioning Philosophy Across the Program
21:09 Black Friday Offer + Why the App Matters
22:39 How to Add Strike Zero Into Other Training
24:55 Holiday Mindset: Consistency Over Perfection
26:43 Why Time Off Might Make You Stronger
29:42 Injury Prevention + Long-Term Thinking
30:32 Dave's 5K Goal Update
32:48 Jerred's New Track + Training Experiments
35:59 Kettlebell Snatch Test Results
37:44 Why the Protocol Isn't VO2 Max Magic for Everyone
41:11 When Snatches Become "Stupid"
42:50 Jump Rope and Smarter VO2 Options
44:10 Final Notes + Holiday Deals + Outro

This week on the Garage Gym Athlete Podcast, we're running three completely different scientific studies through the grinder—and none of us saw each other's ahead of time. Expect surprises, arguments, and some actionable training takeaways you can start using immediately.

Jerred digs into a kettlebell snatch protocol that boosted VO₂ max without running. Joe explores how dietary nitrates (think beets, spinach, arugula) improve isometric endurance by 25%. And Dave breaks down a 2025 study showing how heavy strength work dramatically improves running economy, durability, and time-to-exhaustion in well-trained runners.

We also kick things off with an update on last week's isometric training experiment—spoiler: it was brutal—and end with a practical roundtable on supplements we actually use.

If you train in a garage gym, want science-backed performance strategies, and enjoy a little misery mixed with progress…this one's for you.

00:00 – Intro: This week's study mash-up
00:30 – Isometric training update & why Jerred is wrecked
02:25 – Immovable objects, heavy loads & iso strategy
03:47 – Dave digs into CNS fatigue from the iso session
04:52 – Transition: Let's get into the studies
05:16 – Study 1: Strength training improves running performance
08:48 – 31% improvement in time-to-exhaustion
10:27 – Jerred on heavy lifting for runners
12:04 – Joe on balancing strength, speed & endurance
13:56 – The truth about soreness & "gaining mass" fears
15:28 – Study 2: Nitrates boost isometric endurance (Joe)
18:48 – How much beets/spinach you actually need
19:26 – Joe's real-life beet adventure (never pickled…)
20:53 – Study 3: Increase VO₂ max by 6% with kettlebells (Jerred)
21:16 – VO₂ max simplified — oxygen demand & oxygen debt
23:16 – The 15s on / 15s off kettlebell snatch protocol
25:17 – Circuit training vs kettlebell intervals
27:39 – How to implement the protocol in real training
30:36 – Kettlebells vs running for conditioning
33:32 – Supplement roundtable: what we actually take
34:29 – Joe: nitrates & tart cherry
36:05 – Dave: creatine, protein & coffee
39:28 – Jerred: electrolytes & hydration
42:45 – Are electrolytes supplements or just life?
44:22 – Closing thoughts & "Kill Comfort" reminder

Can you gain real muscle with isometric holds and little to no equipment? We break down a 2025 study comparing long-muscle-length isometric training to full range of motion isotonic work for quadriceps hypertrophy in trained lifters. We translate the science into simple setups you can use at home or in a hotel gym, explain why long-length positions matter, how to hit a true 10 RPE on static holds, and when to pair pre-exhaust sets with isometrics for serious growth without beating up your joints.

What you'll learn:

• Isometric vs isotonic for hypertrophy and when isometrics can win

• How to find and hold true long-length positions for chest, back, quads, and hamstrings

• Making bodyweight isos hard enough to matter with 30-second max-effort holds

• Joint-friendly use cases for tendons, pain, deload weeks, and travel

• A plug-and-play isometric session you can try today

Sample session:

• Pull: Chin-over-bar hold to failure, 4 sets

• Push: Handstand push-up iso 3 to 6 inches off the floor, to failure, 4 sets

• Quads: Wall sit at or just below parallel, 30-second max holds, 4 to 6 sets

• Unilateral: Rear-foot-elevated split-squat iso, back knee 1 inch off floor, 30 seconds, 4 sets per leg

• Optional overload: Pins, fixed bands, or plates on lap for wall sits

Timestamps:

00:00 Intro
01:00 The 2025 study in plain English
03:30 Why long-length isometrics drive growth
06:50 Execution cues: 30s holds and true 10 RPE
08:30 Rehab and tendon applications
10:40 Pre-exhaust plus isos for hypertrophy
12:45 Minimal equipment programming ideas
15:10 Full sample isometric workout
20:20 Soreness, CNS load, and recovery
23:10 Movement skill benefits and coaching cues
27:45 Key takeaways and next steps

Links:
Free trial of our programming: https://garagegymathlete.com