Athletic Iron

Barbell Rehab

General Fitness, Multi-sport, Strength & Conditioning, Field Sports
Coach
Dr. Miles Nicholas

*Programming begins Sunday, January 7th!

Organized 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!

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Principles > Methods
Developed by an experienced physical therapist + strength and conditioning coach who will ensure comprehensive periodized training based upon time tested principles, without gimmick.
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Full Body Training
3x/week training sessions of 60-75 minutes so you have time to integrate training around your weekly sport-training. Each session will offer a comprehensive program that develops all relevant qualities with a full-body stimulus. Guidance provided on adapting the program for 2x/week training, if better suited to your training week.
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Athletic Development
If you’ve been lifting consistently for years, but feel like you’ve lost some of your athletic qualities or confidence when you play your sport, this program will remedy that. Each session will include activities that emphasize rate of force development and multi-directional impulse production. Not only will this program make you stronger, it’ll make you more confident in your athleticism.
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Conditioning
Anaerobic conditioning will be inherent to Athletic Iron programming, with further guidance on additional anaerobic/aerobic conditioning based upon what the rest of your training week looks like.
Features
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Access to your coach
You'll have direct access to Dr. Miles Nicholas via the group chat to get answers to any programming or fitness questions you have.
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Programming 3 days per week
Get 3 full body workouts per week consisting of plyometrics, multi-directional speed work, and strength/power training.
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Exercise Video Guidance
We've filmed demo videos of every exercise in this program, so you know exactly how to perform them!
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Delivered through TrainHeroic
No outdated spreadsheets or PDF printouts. All programming is delivered directly through the innovative TrainHeroic app.
Equipment
Required
Barbell // Squat Rack // Dumbbells // Medicine Balls
Recommended
Cable Machine // Trap Bar // Self-propelled curved treadmill (if no space to sprint)
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Top Speed - Sample

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

Wednesday
Plyos/MB - Sample

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

Friday
Accel/MDS - Sample

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

Coach
coach-avatar 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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Build strength, speed, and power!

Step into the best version of yourself with Athletic Iron programming!

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FAQs
Who is this for?
Field/court, endurance, mountain, or strength-sport athletes looking to improve performance; or the generalist interested in preparing themselves for anything life throws at them.
How many workouts are programmed each week?
3 full-body training workouts per week with guidance provided on adapting the program for 2x/week training, if better suited to your training week.
What equipment do I need?
A barbell, squat rack, plates, dumbbells, and medicine balls. Space to perform plyometric drills (15-20yds) and sprint work (30-60yds). A self-propelled curved treadmill like a Woodway curve can be used as an alternative. Cable machine and trap bar deadlift are also recommended.
Is there a commitment?
No. You can cancel directly in the app any time.
How long do the sessions take?
60-75 mins per session.
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