Iron Athlete: Training by Christian Backes in TrainHeroic

Iron Athlete

Ironworks Performance

Football , Basketball, Lacrosse, Baseball , Hockey, Track & Field, Strength & Conditioning, Field Sports, Soccer
Coaches
Christian Backes and Josh Collins

IRON ATHLETE

We Developed The Iron Athlete Program For Athletes Wanting To Take Their Game To An Elite Level! The Iron Athlete Program Mirrors Exactly How We Program & Coach The Athletes At Ironworks Day In & Day Out

The Iron Athlete Program Is Designed For Athletes Of All Sports & Backgrounds Wanting To Improve Their Overall Athleticism, Speed, Strength, & Explosive Power In The Weight Room And On The Field!

You Can Expect 4-5 Days Of Strength Work & 2-3 Days Focused Around Speed & Conditioning

You Will Have 2 Strength Days Geared Towards Building Maximal Strength & Two Strength Days Geared Towards Building Explosive Power. Within & Around Those Days You Can Expect Multiple Mini Workouts Geared Towards Increasing Speed, Conditioning, Running Technique, Change Of Direction, & Much More

Sign Up Now For Your 7 Day Free Trial

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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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Become An Ironworks Athlete
At Ironworks We Take Pride In Developing Athletes From All Across Colorado & Beyond. Our Physics Based Approach To Training Will Have You Lifting More Weight, Running Faster, And Becoming An Elite Level Athletes In No Time. All Athletes Who Train With Ironworks Receive World Class Coaching, Technique Work, And Have a Focussed Approach To Help Them Reach Their Goals.
Features
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Access to your coaches
We Will Be Available 7 Days A Week To Help You Through The Program And Coach You As Needed And When Needed
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Programming 6 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
Videos Provided By The Ironworks Coaches To Put You In The Best Position To Succeed
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Detailed, expert instruction
We will hold you accountable and provide the feedback you need to grow and improve throughout the program!
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Committed Teammates
Other Athletes Just Like You Who Are Working Their Tails Off To Grind To That Elite Level
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Delivered through TrainHeroic
We will keep you locked in and check in weekly to keep pushing you and adjust programming as needed! Be Prepared To Be Challenged Every Week
Equipment
Required
Power Rack/Squat Rack // Bench // Barbell // Pull Up Bar // Dumbbells // Weights (Plates) // Bands or Cables // Plyo Boxes
Recommended
More Weights // Sleds // Reverse Hyper // GHD // Med Balls // Different Bar Variations // Ironwolf Pre Workout
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Max Effort Lower

A

Full Body Mobility Program IWP

For Completion

B1

Kettle Bell Swing

3 x 20 @ 30 %

B2

Strict Lower Hanging Leg Lifts

3 x 6

B3

Single Leg RDL

3 x 10

C

Box Squat - Ironworks

3, 3, 3, 3, 3, 2, 1, 1, 1, 1 @ 60, 65, 70, 75, 80, 85, 90, 90, 90, 90 %

D1

Stiff Leg Sumo DL

5 x 5

D2

Weighted Box Jump

5 x 10

E1

DB Rear Foot Elevated Split Squat

5 x 3

E2

GHD Hip Extension

5 x 12

F1

Weighted Step Ups

5 x 7

F2

Cossack Squat

5 x 12

G1

Banded Hamstring Curl

3 x 50

G2

Glute Bridge

3 x 50

G3

Straight Leg Sit Ups

3 x 50

H

Full Body Foam Roll Routine IWP

For Completion

Monday
Speed / CoD

A

Full Body Mobility Program IWP

For Completion

B

Ironworks Dynamic Warm Up

1 x 5:00

C

Sprint To Deceleration

1 x 2

D

Reactionary Lateral Change of Direction

1 x 3 @ 20

E

Sprint 10yds, Shuffle Back

1 x 3

F

Sled Sprint

1 x 20 @ 4

G

40 Yard Dash

1 x 40 @ 2

H

60 yd Sprint

1 x 60 @ 2

I

400 m Sprint

1 x 1

J

Full Body Mobility Program IWP

For Completion

Tuesday
Max Effort Upper

A

Full Body Mobility Program IWP

For Completion

B1

Hand Release Push-Up

3 x 10

B2

Strict Lower Hanging Leg Lifts

3 x 6

B3

Band Pull-Apart

3 x 20

C

The Bench Press

3, 3, 3, 3, 3, 2, 1, 1, 1, 1 @ 60, 65, 70, 75, 80, 85, 90, 90, 90, 90 %

D

Strict Press

5 x 5

E1

Chest-Supported DB Row

5 x 7

E2

Reverse Hyperextension

5 x 12

F1

JM Press

5 x 3

F2

Tricep Out DB Extension

5 x 12

G1

Suitcase Carry

5 x 50

G2

Bear Crawl

5 x 25

H1

Band Pull-Apart

3 x 50

H2

Tricep Pushdown

3 x 50

H3

Banded Bicep Curl

3 x 50

I

Full Body Foam Roll Routine IWP

For Completion

Wednesday
Plyo / Upper Conditioning

A

Full Body Mobility Program IWP

For Completion

B

Ironworks Dynamic Warm Up

C

Reactive Single Leg Pogo Hops

4 x 0:20

D1

Single Leg Lateral Push

4 x 6

D2

Bounds

4 x 6

E1

Depth Drop to Broad Jump

4 x 4

E2

Lateral Box Jump

4 x 4

E3

Lateral Bound to Box Jump

4 x 4

F1

Suitcase Carry

4 x 50

F2

Barbell Overhead Carry

4 x 50

G

Battle Ropes

10 x 0:20 @ 0:10

H1

Banded Tricep Extension

1 x 100

H2

Banded Bicep Curl

1 x 100

I

Full Body Foam Roll Routine IWP

For Completion

Thursday
Dynamic Effort Lower

A

Full Body Mobility Program IWP

For Completion

B1

Kettle Bell Swing

3 x 20

B2

Strict Lower Hanging Leg Lifts

3 x 6

B3

Band Pull-Apart

3 x 20

C

Box Squat - Ironworks

8 x 3 @ 50 %

D1

Sumo Deadlift - Ironworks

8 x 3 @ 60 %

D2

Split Jump

8 x 3

E1

Front Rack Forward Lunge

5 x 10

E2

Box Jump

5 x 10

F1

High Box Step Ups w/ Weight

4 x 25

F2

Glute Bridge

4 x 25

G

Sled Walk

1 x 15:00

H1

Seated Hamstring Curl

3 x 50

H2

Single Leg Glute Bridge

3 x 15

H3

Pogo Jump

3 x 10

Friday
Dynamic Effort Upper

A

Full Body Mobility Program IWP

For Completion

B1

Reverse Hyperextension

3 x 20

B2

Strict Lower Hanging Leg Lifts

3 x 6

B3

Band Pull-Apart

3 x 20

C

Banded Bench Press

8 x 3 @ 50 %

D1

Push Press

8 x 3 @ 75 %

D2

Chin-Up

8 x 3

E1

Seated Cable Row

5 x 12

E2

One Arm Lat Pulldown

5 x 12

F1

Hand Elevated Push Ups

4 x MAX

F2

Tricep Rollbacks

4 x 12

G1

Seated DB Shrug

4 x MAX

G2

Band Pull-Apart

4 x 50

H1

Banded Tricep Pushdown

4 x 50

H2

Banded Face Pull

4 x 50

H3

Battle Ropes

4 x 25

Saturday
Active Recovery 

A

Walk

1 x 20:00

B

Full Body Mobility Program IWP

For Completion

C

Full Body Foam Roll Routine IWP

For Completion

Coaches
coach-avatar Christian Backes

Christian is a former division 1 football player and owner of Ironworks Performance in Colorado. He spent the past 5 years developing a number of College bound athlete and has spent time working with MLB, MiLB, and NFL athletes. Currently Christian oversees the S&C programs for a number of high schools in Colorado as well as Colorado State Mens Lacrosse

coach-avatar Josh Collins

Josh Collins attended Colorado State University, where he played rugby and studied Health and Exercise Science. Josh pursued his passion of helping others get healthier and happier through proper exercise and nutrition. Earning certifications as a Strength and Conditioning Specialist and USA Weightlifting Level 1 Coach, Josh uses science based principles to bring your game to the next level.

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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!

Start My 7-Day Free Trial
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FAQs
Are Your 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 and technique?
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 equipment needed?
We can always help you adjust to what you have available at your gym or house!
What if I have a nagging injury?
Following the mobility programming we post will help, we can also adjust programming as needed or give you tips on how to adjust things as needed!
Can we train at Ironworks if in the area?
Yes, you can drop in at any time! Just reach out to us!
The Proof
verified-athlete-avatar Dalton

Colorado State Record Power Lifter

Verified Athlete

"The Programs Ironworks Has Provided Has Helped Me Stay Locked In With Percentages So I Know the Exact Weight I need To Lift & Train With To Keep My Intensity Up."

verified-athlete-avatar Trey Hagler

US Marine & Former Rugger

Verified Athlete

"Ironworks helped me stay organized and motivated while on deployment. I felt prepped and ready to tackle the rigors of active duty!"

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

Iron Athlete
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Iron Athlete
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