Metal. Chalk. Muscle. Sweat. A focused mind determined to move iron. A relentless desire to not back down to any physical challenge.
That is the recipe for strength in our Iron Strong program. And that recipe is back, this time with two levels, one for first-timers and one for the intermediate athlete!
Over a period of 10 weeks, participants will meet twice a week on Monday and Wednesday nights, 7:30-8:30pm, for one hour of focused barbell work that is simple, efficient and brutally effective. No matter your starting strength level, the Iron Strong program will take you further.
Led by Coach Chris, this program structure is built to strengthen the base power lifts (back squat, bench press, etc) and transfer skill and improvement to the dynamic lifts (clean, snatch, etc). The two weekly sessions alternate between main and accessory lifts for maxium impact.
Depending on your baseline level, we now offer two flavors of this program:
Starter — for the first-timer to Iron Strong.
If you have not done a strength cycle in over 6-9 months, and/or you feel like you’re not working at peak strength, this is a great place to jump in. The Starter track follows a linear progression and primarily a 5x5 scheme for getting you results. The stuff that works.
- Mondays: Back Squat/Bench Press
- Wednesdays: Power Clean/DB Strict Press or Split Squats/DB Rows (alternating weeks)
Recommended lift totals:
You should be at or below the following:
- Back Squat 275/185 x 3 reps
- Press 135/80 x 3 reps
- Deadlift 335/205 x 3 reps
Intermediate — for the performance inclined.
If you have tried one or more strength cycles in the last year, and you are confident that your strength levels are at near all time highs, then consider the Intermediate track. This follows a non-linear progression with some speed/tempo work, adapted from the Westside Barbell method. (Warning: not for the athlete who is not accustomed to volume)
- Mondays: Back Squat/ Close-Grip Bench Press
- Wednesdays: Power Snatch/Push Press or Barbell Step-Ups/Barbell Rows (alternating weeks)
Recommended lift totals:
You should be at or above the following:
- Back Squat 325/205 x 3
- Press 145/95 x 3
- Deadlift 375/225 x 3
Participants will receive access to a private Iron Strong track in SugarWOD with notes on loading progressions. Participants will also get access to our private Iron Strong Facebook group for additional resources, coaching feedback and community support.
Testimonials from the Iron Strong program
“The Iron Strong program with Coach Chris was great. I managed to improve my Back Squat from 225 lbs for 2 reps, to 265 lbs for 5!” – Antonio P.D.
“Iron Strong allowed me to focus on my lifts in depth in a supportive environment with a stellar coach. As a result, I hit several PRs and corrected bad habits I didn’t even know I had. I’m so glad I did it!” – Renee F.
Are you interested in signing up for the next cycle of Iron Strong? Or are you looking to receive general information about the program?
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