Black Iron Run + Lift

Black Iron Training

Coach
Chris Bonilla

This program is for lifters who want to be in shape, and runners who want to be strong. If you’re a runner, you’ve probably heard that lifting makes you bulky and slow, and if you’re a lifter you’ve probably heard that cardio kills gains. Luckily, neither of these things are true. With this expertly written program, we balance the unique stresses of running and lifting so that you can get the best of both worlds. Research shows that the health benefits of lifting AND running far outweigh the benefits of doing either alone. So if you want to be your fittest, fastest, and strongest self, this program is for you.

This 5x/week program is split into 2-3 weekly running days and 2-3 weekly lifting days. The running days all incorporate three workout options based on the distance you are training for or your current running ability (5k, 10k, half marathon).

$25 / mo
Get Black Iron Run + Lift
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Improve Your Running
Carefully programmed run sessions will build up your aerobic capacity with a combination of steady state and interval efforts
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Get Stronger
Increase full-body strength and explosiveness by focusing on compound lifts that are proven to get lasting results.
Features
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Access to your coaches
Coaches are available to answer any questions you have about the programming throughout the week.
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Programming 5 days per week
Daily strength and conditioning training that’s accessible and challenging for athletes of any level or background.
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best.
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Delivered through TrainHeroic
An easy to use system that sends you the workouts, video instruction and sharing, and allows you to track and measure your progress.
Equipment
Required
Barbell and plates (preferably bumper plates) // Pull up bar // Rack for squats and bench press // Kettlebells and/or dumbbells // Medicine ball for throwing // Resistance band for hip exercises
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Hypertrophy-Strength/Aerobic Build Week 1 (Strength Day)

Prep

A

General Warm-up

General Warm-up *You're always welcome to do your own thing for your warm-up if you have a routine you prefer to follow! Begin with general warm-up of your choice to get moving and elevate your HR (bike, jog, jump rope, skipping, etc) followed by (or moving straight into): 2 Rounds: 10 RDLs (empty bar) 10 Back Squats (empty bar) 10 Alternating Lunges 10 Alternating Lateral Lunges 10 Box Jumps

B

Back Squat

3 x 10

C

Romanian Deadlift

3 x 5

D

Bench Press

5, MAX, MAX

E

Chest-Supported DB Row

3 x 12

F

Spiderman Plank

3 x 15

Monday
Hypertrophy-Strength/Aerobic Build Week 1 (Hypertrophy Day)

A

Assault Bike

1 x 10:00

B

Pull-Up

3 x 10

C

DB Bicep Curls

3 x 12

D

DB Overhead Tricep Extension

3 x 12

E

DB Lateral Raise

3 x 12

F

Side Plank

3 x 0:45

Tuesday
Hypertrophy-Strength/Aerobic Build Week 1 (Easy Run)

Prep

A

General Warm-up

General Warm-up *You're always welcome to do your own thing for your warm-up if you have a routine you prefer to follow! 2 Rounds: 10 Front to Back Leg Swings 10 Side-to-Side Leg Swings 10 Alternating Forward Lunges 10 Alternating Lateral Lunges 10 Air Squats

B

Run

1 x 22:00

C

Run

1 x 32:00

D

Run

1 x 43:00

E

Deficit Calf Raise with 1-Leg Eccentric

3 x 10

F

Banded Clamshells

3 x 15

G

Calf Stretch

3 x 1:00

Wednesday
Hypertrophy-Strength/Aerobic Build Week 1 (Power Day)

Prep

A

General Warm-up

General Warm-up *You're always welcome to do your own thing for your warm-up if you have a routine you prefer to follow! Begin with general warm-up of your choice to get moving and elevate your HR (bike, jog, jump rope, skipping, etc) followed by (or moving straight into): 2 Rounds: 10 Pass throughs 10 Strict press (empty bar) 10 Banded pull aparts

B

Push Press

5, 3, 3, 3, 3, 3

C

Single Leg Box Jump

4 x 5

D

Hex Bar Deadlift

5 x 3

E

Standing Psoas March

3 x 10

Friday
Hypertrophy-Strength/Aerobic Build Week 1 (Long/Slow Run)

Prep

A

General Warm-up

General Warm-up *You're always welcome to do your own thing for your warm-up if you have a routine you prefer to follow! 2 Rounds: 10 Front to Back Leg Swings 10 Side-to-Side Leg Swings 10 Alternating Forward Lunges 10 Alternating Lateral Lunges 10 Air Squats

B

Run

1 x 25:00

C

Run

1 x 40:00

D

Run

1 x 55:00

E

Deficit Calf Raise with 1-Leg Eccentric

4 x 10

F

Banded Clamshells

3 x 15

G

Calf Stretch

3 x 1:00

Coach
More from Black Iron Training
coach-avatar Chris Bonilla

Master's of Sports Science in Exercise Science, USAW Advanced Sports Performance Coach, ACE Certified Personal Trainer, NSCA Certified Strength and Conditioning Specialist

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Ready to run fast and lift heavy?

Join Black Iron Training and become the strongest, fittest version of yourself.

Get Black Iron Run + Lift
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FAQs
Are the workouts sent out daily?
The workouts are published every Sunday for the upcoming week! This gives our clients the flexibility of moving sessions around for that week while staying on track for that current cycle!
What if I can’t workout on the assigned day?
No problem! You can move that workout to a different day and still record all your stats as usual!
Do I have to wait to start at the beginning of a cycle?
No you don't. It’s best to jump in when you sign up! We understand everyone may not start at the beginning of a cycle, however, our programs are all periodized and based on progression so you will benefit from starting as soon as you join.
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