IRON STANDARD
Top Tier Training USA
Tactical / Military, First Responders, Endurance, Strength & ConditioningBUILT FOR THE TACTICAL ATHLETE. DESIGNED FOR THE EVERYDAY WARRIOR.
This isn't a fitness challenge. It isn't a 30-day reset or a quick fix.
Iron Standard is a 12-week performance system built on the same principles that forge elite soldiers and proven to work for anyone willing to show up.
There's a version of you that is stronger, more disciplined, and more capable than the one standing here right now. You already know that. What you need is a system and someone who won't let you quit when it gets hard.
Iron Standard was built from 21 years of military service, two combat deployments, and a moment in a makeshift gym in Afghanistan where a group of ordinary soldiers transformed their lives simply because someone showed up for them every day. That's what this program is. That's what I am for every person who walks through this door.
"You don't have to be elite to start. You just have to be willing."
Over 12 weeks, you will be trained like the mission depends on it because for you, it does. Your mission might be keeping up with your kids, getting back to a healthy weight, finishing a race, or reclaiming the physical confidence you lost somewhere between life and time. Every mission matters. Every one gets the same standard.
Prep
A
V1 - Warm up
Air Bike x 10 calories Downward dog + Reach x 5/side Downward dog + toe touch x 5/side Air Bike x 10 calories
B1
DB Bench Press
2 x 20
B2
1-Arm DB Row
2 x 20
C
Half-Kneeling DB Shoulder Press
2 x 20
D1
DB Fly
2 x 20
D2
DB Farmer's Walk
2 x 0:30
E
Chest Stretch
2 x 0:30
A1
Skips
1 x 10
A2
Lateral Bound
1 x 10
A3
Bound-45 degrees
1 x 10
A4
Static Hamstring to Quad Stretch
1 x 10
A5
Power Skip
1 x 10
Conditioning
B
5km Run
Perform a 5 K run. (3.1 miles) This is a test, run as hard and as fast as you can for your best time. We will use this as we progress for the next 12 weeks.
C1
WORLD'S GREATEST STRETCH
1 x 0:30
C2
Pigeon Stretch
@ 0:30
C3
Cobra Pose
@ 0:30
Prep
A
V1 - Warm up
Air Bike x 10 calories Downward dog + Reach x 5/side Downward dog + toe touch x 5/side Air Bike x 10 calories
B
Leg Press
2 x 20
C
Walking Lunges
3 x 10
D
Hip Thrust
3 x 15
E1
Seated Calf Raise
2 x 25
E2
Dead Bug
2 x 10
F
Kneeling Hip Flexor Stretch
1 x 0:30
A
Walk
1 x 30:00
B
yoga - 15:00
Prep
A
V1 - Warm up
Air Bike x 10 calories Downward dog + Reach x 5/side Downward dog + toe touch x 5/side Air Bike x 10 calories
B
Trap Bar Deadlift
2 x 20
C1
Standing DB Press
2 x 20
C2
90 Degree Iso Chin Up Hold
D1
Single Leg RDL
3 x 10
D2
Curtsy Lunge
3 x 5
E1
Alternating DB Hammer Curl
3 x 15
E2
Wide Incline Push Up
3 x 15
F
WORLD'S GREATEST STRETCH
1 x 0:30
Prep
A
V1 - Warm up
Air Bike x 10 calories Downward dog + Reach x 5/side Downward dog + toe touch x 5/side Air Bike x 10 calories
Circuit
B
3 rounds Lateral step-ups x10/side *box height below the knee. **Week 1 bodyweight only. Rowing x 1:00 Lateral Lunges x 10/side *Use bodyweight for this first week. Plank x :30 Rest 1:00
C
Pigeon Stretch
2 x 0:30
A
Walk
1 x 30:00
B
yoga - 15:00
Ryaan Villagomez
YOUR STANDARD STARTS HERE. 21-YEAR ARMY VETERAN · RANGER · CSCS · M.S. KINESIOLOGY · USAW COACH You don't need to be elite to train here. You just need to want more for yourself than you have right now. I've spent 21 years leading people through the hardest moments of their lives on deployments, in combat, and in the gym. Whatever you're carrying, we'll work through it together.
Twelve weeks. Three phases. One decision. You've been looking for the right time to start. This is it. Ryaan will be with you every step of the way, holding the standard so you can rise to meet it. SET YOUR STANDARD
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