Athletic Iron
Barbell Rehab
General Fitness, Multi-sport, Strength & Conditioning, Field SportsOrganized around training for the development of basic strength, power, and overall athleticism, Athletic Iron was created for individuals who want to be in top-tier condition for the demands of both sport and life. This is achieved through intelligent and progressive programming of barbell lifts geared toward peak force development, contrast training for rate of force development; and plyometrics, sprinting, and multi-directional training in order to improve the ability to direct force into the ground. All of this is integrated, without neglecting hypertrophy and conditioning considerations. So, whether you're an athlete looking to out-hustle and out-muscle your competition or a generalist who wants to train for anything life throws at you...this program is for you!
Prep
A
Dynamic Warm Up
B1
Continuous Lin-Vert Jumps (light)
1 x 10
B2
Continuous Lin-Vert Jumps (light/light/medium)
2 x 10
B3
Continuous Lin-Vert Bounds (light)
2 x 10
C1
Heel Slides
2 x 15
C2
Straight Leg Shuffle to Bound
2 x 20
C3
Step Overs: Knee
2 x 20
C4
Sprint Start into Top Speed
3 x 35
D1
BB Back Squat
4 x 4 @ 6, 6, 7, 7
D2
DB Countermovement Vertical Jump
3 x 3
D3
Step Into Countermovement Box Jump
3 x 4
E1
Pronated Lat Pull Down
3 x 8 @ 8
E2
MB Countermovement Overhead Slam
3 x 3
F
DB Reverse Flies
3 x 8 @ 9
Prep
A
Dynamic Warm Up
B1
Continuous Lat-Hor Jumps (deep)
1 x 6
B2
Countermovement Lat-Hor Bound and Back
2 x 6
B3
Continuous Lin-Vert Jumps: Side to Side (medium)
1 x 10
B4
Continuous Lin-Vert Split Stance Alternating Jumps (medium)
3 x 10
B5
MB Countermovement Perpendicular Rotational Scoop Toss
2 x 6
C1
BB Bench Press
4 x 4 @ 6, 6, 7, 7
C2
Non-Countermovement Jump Push Up
3 x 3
C3
MB Continuous Chest Pass
3 x 3
D1
DB Single Arm Bench Row
3 x 8 @ 8
D2
DB Single Leg RDL w/ Balance Assist
3 x 8 @ 7
E1
DB Forward Shoulder Raise
3 x 10 @ 9
E2
DB Suitcase March
3 x 10
Prep
A
Dynamic Warm Up
B1
Double Contact-Stick Lin-Hor Jumps
1 x 15
B2
Continuous Lin-Hor Bound (light)
2 x 20
B3
Double Contact-Stick Lat-Hor Bound w/ Reset
2 x 6
C1
A Skip
1 x 10
C2
Triple Transitions
1 x 10
C3
Shangles in Base
1 x 8
C4
Continuous Shuffle
2 x 5
C5
Shuffle, COD, Sprint
1 x 4
D1
BB Deadlift
4 x 4 @ 6, 6, 7, 7
D2
Countermovement Pull Through
3 x 3
D3
Countermovement Broad Bound
3 x 4
E1
BB Overhead Press
3 x 5 @ 7
E2
MB Countermovement Squat Put
3 x 3
F1
DB Hammer Curl
3 x 12
F2
Triceps Push Down
3 x 12
Dr. Miles Nicholas
Miles is a Doctor of Physical Therapy (DPT) and Certified Strength & Conditioning Specialist (CSCS) with a passion for helping people improve strength and athletic performance. Combining years of coaching experience and the latest evidence-based programming principles, Miles is dedicated to guiding individuals on their journey towards top-tier physical health, holistic wellness, and performance.
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Athletic Iron
Athletic Iron
Athletic Iron
