Endurance, Stamina, Strength #1

Ironworks Performance

General Fitness, Weightlifting, Bodybuilding

Coach

Josh Collins

ENDURANCE, STAMINA, STRENGTH was built on the Ironworks Performance Training System which is geared towards building high performing athletes & humans.. The goal of the E.S.S Program is to increase overall work capacity and metabolic conditioning giving us a base foundation for PHASE 2 of E.S.S

This METABOLIC CONDITIONING training system is built for former athletes or just anyone looking to increase their work capacity, muscular endurance, & overall conditioning; this program will have you ready to take on more volume and intensity.

PHASE 1 of this program will be 4 weeks in length!

In addition, we will focus heavily on mobility through all programming to increase your injury resilience and build a safe foundation to work from.

Lastly, you will experience a community of former athletes and coaches ready to give you feedback through the entire program no matter how big or simple. This is the same training system that our athletes and coaches programs are built around at Ironworks Performance in Colorado.

$30

Get Endurance, Stamina, Strength #1

Movement Breakdown

Videos provided by the Ironworks staff to ensure proper movement mechanics and execution of lifts. This is important to not only avoid injury but build muscle and strength in the desired way.

Increase Work Capacity

Improved work capacity leads to increased endurance & better recovery between sets, allowing you to push yourself harder during each workout. This ability to handle more volume helps to prevent injury & reduce fatigue, allowing you to train more consistently & effectively.

Build A Strong Base

By developing a strong foundation, you can gradually increase the weights you lift, target specific muscle groups more effectively, and improve your overall form and technique. This, in turn, leads to increased muscle mass, greater metabolic and cardiovascular benefits, and improved athletic performance.

Discount On Ironwolf Supplements

The Ironwolf Mission is to provide athletes an edge by using a science backed approach and proven ingredients to improve performance, recovery, body composition, and general health. Our goal is to assist people in maintaining a healthy lifestyle in order to keep an active lifestyle. If interested, use code TRAINHEROIC, to receive 20% off your order!

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Power Rack // Squat Rack // Bench // Dumbbells // Barbell // Pull Up Bar // Weights (Plates) // Bands or Cables // Plyo Boxes

Recommended

More Weights // Sleds // Reverse Hyper // GHD // Med Balls // Different Bar Variations // Ironwolf APEX Pre Workout

Sample Week

Week 1 of 4-week program

Monday

Systemic Conditioning

Full Body Mobility Program IWP

1 x 10:00

Sumo Deadlift - Ironworks

12, 12, 10, 10

Chest-Supported DB Row

12, 12, 10, 10

Goblet Squat

12, 12, 10, 10

DB Bench Press

12, 12, 10, 10

Tuesday

Off Day Extras

Full Body Mobility Program IWP

1 x 10:00

Abs Garhammer

5 x 12

DB Overhead Carry

8 x 0:30

Wednesday

Systemic Conditioning - Unilateral Day

Full Body Mobility Program IWP

For Completion

Walking Lunges

4 x 1:00

30 Degree Incline DB Bench Press

12, 12, 10, 10

T Bar Row (Lat Bias)

12, 12, 10, 10

Single Leg RDL

12, 12, 10, 10

Thursday

Off Day Extras

Cardio

1 x 10:00

Full Body Mobility Program IWP

1 x 10:00

trap bar carry

8 x 50

Side Plank

8 x 1:00

Friday

Systemic Conditioning

Full Body Mobility Program IWP

For Completion

Back Squat

12, 12, 10, 10

Anterior Delt Incline Press

12, 12, 10, 10

NEUTRAL GRIP LAT PULL DOWN

12, 12, 10, 10

DB RDL

12, 12, 10, 10

Coach

More from Ironworks Performance

Josh Collins

Josh Collins attended Colorado State University, where he played rugby and studied Health and Exercise Science. Josh pursued his passion of helping others get healthier and happier through proper exercise and nutrition. Earning certifications as a Strength and Conditioning Specialist and USA Weightlifting Level 1 Coach, Josh uses science based principles to bring your game to the next level.

FEED THE WOLF

Each day you have an opportunity to feed two wolves, one is complacent, lazy, and weak, the other is powerful, driven, and confident.. Which one will you be today? Let's get after it!

Get Endurance, Stamina, Strength #1

FAQs

Are Coaches Available For Technique/Coaching

Yes, all tech questions and general questions our coaches will be available for!

Do You Have Videos Going Over Form & Technique On The Movements?

Yes, we have all our videos linked to the movements we program and they are also available on our youtube page

What Happens If I Don't Have The Needed Equipment?

We can always help you adjust to what you have available at your gym or house!

Will This Program Help Me Do More In The Gym?

Yes, this program is designed to help you increase your work capacity so you can do more volume, increase intensity, and get STRONG.

What If I have A Nagging Injury?

Following the mobility programming we will help, we can also adjust programming as needed or give you tips on how to adjust things as needed!

Who Is This Program Designed For?

Anyone needing more guidance in their pursuit to greatness in the weight room and in life.. This goes for former athletes, current athletes, anyone who has a gym membership or home gym, and if you want to increase your overall work capacity so you can accomplish more in the weight room

Can I Come Train At Ironworks If I'm In The Area?

Yes, you can drop in at any time! Just reach out to us!