Source-derived protocol · Garage Strength
Explosive Push-Up Progression
Work through a push-up progression: standard push-ups executed as well as possible, push-ups with a double bounce, explosive push-ups to a box target, and X push-ups (rebound push-ups) using the entire body. You choose the box height, the number of sets and reps, and how often to train.
4 actions
Garage Strength's principle
Explosive push-up progressions build high-speed force, reaction, and coordination: start with standard push-ups executed as well as possible, add a double bounce to trigger the stretch shortening cycle and produce more force, then move to a target so intent is higher and coordination happens at higher speed and tempo.
Garage Strength's example
- The creator uses 12 inch boxes, a length he is pretty used to, but typically recommends something like a 24 inch box for explosive push-up progressions.
This is what the creator describes doing. It is not assigned to you.
Exercise routine
4 steps
- 1
Standard push-ups, executed as well as you possibly can: {pushup_sets} sets of {pushup_reps} reps.
- 2
Push-ups with a double bounce, to trigger the stretch shortening cycle and produce more force: {pushup_sets} sets of {pushup_reps} reps.
- 3
Explosive push-ups to a {box_height_inches} inch box target: {pushup_sets} sets of {pushup_reps} reps.
- • Change the target and even change the target height for push-ups to boxes.
- 4
X push-ups (rebound push-ups), the final upper body progression, using the entire body: {pushup_sets} sets of {pushup_reps} reps.
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Why it works
What Garage Strength says this builds. Their framing, not ours — every line links to where they said it.
Athleticism is a trainable skill, not an innate gift
Dane Miller argues that athleticism is a skill that can be developed rather than something you are born with: the body has to learn to coordinate and react, and you simply have to train it the right way.
View in the full analysis →Athleticism is a trainable skill
The host argues athleticism is a skill that can be developed rather than something you are born with, and that the body can be trained to react the right way.
View in the full analysis →Don't stack explosive exercises at high volume; progress from simple to challenging
Dane Miller warns that you can't just pack all these explosive exercises together and expect that alone to make you more athletic; you have to know how to do them. Explosive work should not be done at super high volume, or fatigue will prevent effective coordination, and you need the right progression from simple all the way up to challenging.
View in the full analysis →
Source-derived protocol
Based on “If I Could Only Do 3 Exercises. I'd Do This To Get Athletic.” by Garage Strength.
- Source fidelity verifiedPassed · Oct 23, 2026
- Protocolability reviewedPassed · configurable template
- Editorially reviewedNot yet
- Supported by independent sourcesNot evaluated
Source fidelity means each creator-worded element was checked against the exact statements it cites. It says nothing about whether the approach works.