Jerry Trainor was born and raised in San Diego, California, the son of Bill Trainor, a retired Navy fighter pilot and public defender, and Madelyn Trainor, a retired high school calculus teacher. He has an older sister named Liz. He is of Irish descent.
Trainor grew up in the San Diego community of Scripps Ranch and attended the University of San Diego High School. He studied drama at the University of California, Santa Barbara and graduated with a Bachelor of Fine Arts degree. He studied improvisation at The Groundlings school in Los Angeles. Before becoming an actor, he worked at San Diego SeaWorld.
His first television role was in the MTV series Undressed as Eric. Some of his other television credits include Law & Order True Crime, Angel, and Malcolm in the Middle. His first recurring TV role was as Brian "the A.V. guy" on Crossing Jordan. He has had a number of small roles in films such as the science fiction drama Donnie Darko and the cheerleader comedy Bring It On Again. He appeared on the web series Hungry Girl.

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