Ironworks Performance

General Fitness, Weightlifting, Bodybuilding
Coach
Josh Collins

Features
5 sessions per week
Must use App app to view and log training
Program Training

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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.
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Increase Work Capacity
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Build A Strong Base
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
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Sample Week
Week 1 of 4-week program
Monday
Systemic Conditioning

A

Full Body Mobility Program IWP

1 x 10:00

B1

Sumo Deadlift - Ironworks

12, 12, 10, 10

B2

Chest-Supported DB Row

12, 12, 10, 10

C1

Goblet Squat

12, 12, 10, 10

C2

DB Bench Press

12, 12, 10, 10

Tuesday
Off Day Extras

A

Full Body Mobility Program IWP

1 x 10:00

B

Abs Garhammer

5 x 12

C

DB Overhead Carry

8 x 0:30

Wednesday
Systemic Conditioning - Unilateral Day

A

Full Body Mobility Program IWP

For Completion

B1

Walking Lunges

4 x 1:00

B2

30 Degree Incline DB Bench Press

12, 12, 10, 10

C1

T Bar Row (Lat Bias)

12, 12, 10, 10

C2

Single Leg RDL

12, 12, 10, 10

Thursday
Off Day Extras

A

Cardio

1 x 10:00

B

Full Body Mobility Program IWP

1 x 10:00

C

trap bar carry

8 x 50

D

Side Plank

8 x 1:00

Friday
Systemic Conditioning 

A

Full Body Mobility Program IWP

For Completion

B1

Back Squat

12, 12, 10, 10

B2

Anterior Delt Incline Press

12, 12, 10, 10

C1

NEUTRAL GRIP LAT PULL DOWN

12, 12, 10, 10

C2

DB RDL

12, 12, 10, 10

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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 Inner Circle Conditioning #1
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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!
Inner Circle Conditioning #1