Ironworks Performance

Coach
Josh Collins

Ironworks Strength Phase Level 1 was built for any athlete looking to go through a progression of each of the main lifts. This phase will progress you through 8 weeks of training focusing on strength and technique, while improving conditioning to aid in recovery and performance. 

Features
1 sessions per week
Must use App app to view and log training
Program Training
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Sample Week
Week 1 of 8-week program
Monday
Neurological + Local AMPK

A

Full Body Mobility Program IWP

1 x 10:00

B

Sumo Deadlift - Ironworks

3 x 5

C

Bench Press - Ironworks

3 x 5

D

Hamstring Curl - Ironworks

5 x 12

E

Cable Tricep Extension - STEP BACK

5 x 12

F

Glute Bridge

5 x 12

G

Sternal Pec Fly

5 x 12

Tuesday
Extra

A

Full Body Mobility Program IWP

1 x 10:00

B

Backward Sled Drags

1 x 15:00

Wednesday
Systemic Conditioning

A

Full Body Mobility Program IWP

For Completion

B1

Incline DB Bench Press

12, 12, 10, 10

B2

DB Rear Foot Elevated Split Squat

12, 12, 10, 10

C1

Trap Bar Deadlift

12, 12, 10, 10

C2

T Bar Row

12, 12, 10, 10

Thursday
Extra

A

Full Body Mobility Program IWP

1 x 10:00

B

trap bar carry

8 x 50

Friday
Neurological + Local AMPK

A

Full Body Mobility Program IWP

1 x 10:00

B

Back Squat

3 x 5

C

Shoulder Press

3 x 5

D

Quad Extension

5 x 12

E

Anterior Delt Cable Raise

5 x 12

F

Cable Lying Leg Raise

5 x 12

G

High Cable Bicep Curl

5 x 12

Inner Circle Strength #1