Anatomy of a Training Program – GMB’s Four Phase Approach

Hell yes, I want to get strong and perform cool moves! But, can’t I just do that with P90X or some other workout program?

The short answer is yes – in the short term. But if you want long-lasting strength and body control that will help you in your daily life, you’re going to want to take a different approach.


Training Program


Most workout programs, especially at-home programs, are structured to push you to your max for each and every exercise.

Then again the next day, and the next day, and…

There is no long-term goal, other than losing fat, and you may even find yourself getting weaker over the course of the prescribed program, because recovery isn’t scheduled.

So what makes GMB different?

Well, instead of slapping together handful of challenging workouts, we structure all of our programs a four-phase approach that builds strength up progressively.

Each training phase is specifically designed to help you build your skill set and make steady progress. Each exercise is designed to teach you new skills that build upon each other. By phase four, the flow routine, you will be wickedly strong, and you will be amazed by what your body can do.

Here’s more information about how our programs are structured:


Here’s a breakdown of each phase:


The Four Phases of a GMB Program


First, you build strength with basic movements.

In Phase 1, we’ll teach you individual moves that will help you build the strength and skills you need for the next phase, and for life.

These basic movements lay the foundation everything else is built on, so you want to plan on spending ample time in Phase 1. Some people find that they need to add and extra week or two here before moving on to Phase 2.


Then we combine those movements into skill sets.

In Phase 2, you’ll learn how to combine the moves you learned in Phase 1, and you’ll learn some new moves that will help you with the combined movements.

These combinations are called “skill-sets.”


Next, we begin to construct short routines.

Phase 3 is where we start to work on the flow routine by merging different skill-sets into mini-routines.

You’ll continue learning new moves to help solidify the flow routine.


Finally, we practice the full skill routine in a continuous flow.

And, finally, Phase 4. The last phase is the full flow routine, in which we combine all the skills we’ve learned over the last three phases.

We teach you the flow, but most importantly, you will be performing it at your own pace and in the way that feels most comfortable to you. We want you to “go with the flow.”


Some Common Questions About GMB Programs


“Can I follow along with the videos?”

As you may know, Andy, Jarlo, and I have a lot of experience as teachers and trainers (in a range of different fields). We’ve had a lot of time to figure out the best way to communicate a new idea to help others learn effectively. And contrary to popular belief, the best way to learn a fitness program is not by watching a video and following along.

Many people have asked us why we don’t create videos that they can work alongside with during their training.

The reason is this: We believe that more effective learning occurs when people focus their full attention on the movement they are trying to work on.

If you’re trying to watch a video while doing a movement, you won’t be paying attention to your own body, and you run the risk of doing the move incorrectly and/or getting injured – or of simply not noticing if you’re doing it wrong.

So, watch the tutorials and read the manual first, then get started on your training for the day.

All of our programs include a daily program chart to guide you through your training for the day, and help you track your progress. You’ll find that this is much more valuable than simply following along with a video.


“How long are the workouts?”

This depends. Since we have four training phases in our programs, some phases will take longer than others.

In the beginning, you will spend more time reviewing the tutorial videos and ensuring that your form is correct. It’ll probably take about an hour, assuming you’ve read the manual.

As time goes on, you’ll need less and less video review time, and you can spend your time just working through the sequences and movements. When you hit the flow stage, you may find that your workout time is faster, simply because you’re now putting all of the movements together.

Wherever you are in your training, just be sure not to rush the process. You’ll want to take the time to get the right form – as we always say, it’s not about doing the most reps or sets, it’s about getting the right form and building strength and skills.


Bringing it all together


So, as you can see, our programming at GMB is quite a bit different from other training programs out there.

Our motto, “fitness is a skill,” runs through every level and phase of our programs. We don’t think fitness is something you can get by just watching a video or following a routine; it’s about building skills and strength, and learning to use your body effectively.


More Questions?
Do you have any other questions about how our programs work? Let us know in the comments below.


Want to learn more about what sets GMB apart?

Here’s what we bring to the party.


Ryan Hurst

GMB Program Director - Ryan has a passion for movement, playing with his kids and being outdoors. That's why you're more likely to find him running, lifting, jumping, balancing, and climbing than anywhere online.

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  • MarylinSanchez

    Thanks Ryan for posting this. It really helps a lot understanding the phases and I am glad you said not to rush through the workouts. You guys are the greatest. Love this post.

    • Ryan Hurst

      @MarylinSanchez I’m happy to hear that you enjoyed this. Yep, no reason to rush. When we can slow down and focus on what we are doing magic starts to happen. And that magic is called improvement. ;)

    • AndyFossett

      Thanks, @MarylinSanchez ! I’m really glad this resonates with you.

  • LeadingEdge

    Thanks for posting this video. My background in natural bodybuilding (several decades ago & b/4 follow-along videos!) had instilled in me a great respect for form over weight & rep. Thus, in my efforts to work back into a training regimen, I have spent too much money and failed so often in the past b/c I cannot watch, follow, and pay proper attention to form at the same time. Just can’t do it. I thought I was the one with the problem>:( This makes so much more sense both in the short and long run.

    • Ryan Hurst

      @LeadingEdge I’ve had the exact same problems. How the heck are you you supposed to get it when you just follow along? Of course in the beginning you’ll have to watch in order to see the proper movement. But after that it’s all about “feeling” the movement and focusing on form. That’s why I also don’t believe in mirrors. In the beginning they can be good to check out your form. But after that it’s just a crutch.

  • quentin

    Please tell us about the history of gymnastics. Did western yoga as we know it come from popular gymnastics in Greece or England?

    • AndyFossett

      @quentin I don’t know much about that, Quentin. Wikipedia might be a better place to find that kind of information.