Online Training Programs
We offer a variety of online training programs here at Iron Industry. Each program has a 12 week training cycle with 3-5 training days each week depending on your fitness level. Before signing up, you will have a consultation call with Coach Josh to confirm the best fit program. This call covers how to use the training app, gear accessibility, movement limitations, setting your workout schedule and more! Set up your call with Josh Today!
Programs – All programs are in order from beginner to advanced fitness levels. After reading to see which peaks your interest, reach out to a coach for your consultation!
| Beginners | |
| Fitness Foundations | This program is best for first time fitness enthusiasts or those that are looking to get back into a fitness practice after a few years. Maybe you have an injury or mobility issues?! This could be just the ticket to help re-establish balance and strength in your body. It’s 4 workouts a week lasting 35 – 50 minutes each focused on building core strength, Cardiovascular and Muscle Endurance, balance, movement stability, and flexibility. |
| Beginners to Intermediate | |
| Bodyweight Conditioning and gymnastics | Building from the Fitness Foundations program, here you will find a higher volume of repetitions across a wider variety of bodyweight movements and conditioning time frames. Intended to be completed without gear (although a door fram pull-up bar may help ;), you get 4 workout sessions a week that will improve your overall capability and give you a good understanding of where you excel and where you need growth in your fitness game. This program is a great starting point to help you navigate where you may want to go next on our list of programs! |
| Strength & Conditioning Programing | Subscribe to Iron Industry Athletics Strength & Conditioning Program! This program is for experienced athletes and offers 5 workout sessions a week that last 60 minutes. Each class could cover Olympic Weightlifting, strength training, a daily conditioning circuit full of bodyweight and weightlifting elements, gymnastics training, and more! Full gear is required and is great for at home gyms! |
| Aerobic Conditioning | This program is for members that enjoy or want to enjoy running, rowing, biking, and long distance events ranging from 3- 10 miles or longer time domains. Here you will see 4 weekly workout sessions posted that are 60-90 minutes long and will include monostructural movements (running, biking, swimming?!) mixed in with strength and bodyweight movements. Variety in our fitness practice is important and our aerobic capacity (or longer endurance!) can increase when we incorporated under the right structure. |
| Anaerobic Conditioning | This program is great for Pre / Post Season Athletes looking to keep up their condioning! Develop Speed, Power, Agility and Accuracy with this program that has 4 weekly workouts up to 60 minutes each. Gear Required! *If you have pre-existing injuries, talk with your coach! |
| Strength Cycle – Beginning Weightlifting – Strength Endurance and Education | First time weightlifters! Have some movement or mobility issues and want to get back to lifting?! Join this program and learn the fundamentals of the Press, Deadlift, Squat and many other lifts to help build your overall strength. You will use Barbells, Dumbbells, Kettlebells, heavy Stones and trap/axel bars….ALL OF THE FUN STUFF! We will start with 12 rep lighter lifts to work on technique so that at the end of 12 weeks you will be ready to test your 6 rep max! By the end of this cycle, you feel well educated in the variety of lifts you can do and hungry for more! This class is great for those looking to start a strength & Conditioning Cycle or have just come out of fitness foundations/bodyweight and conditioniong cycle. |
| Strength Cycle – Intermediate Weightlifting – Max Strength | After completing Beginning weightlifting this is a follow up cycle that progresses athletes from heavy 6 rep lifts to a heavy 1 rep lift test in 12 weeks! This program is also good for experienced lifters transitioning from a previous program that are looking to continue their strength training. We cover a wide variety of lifts that enhance your Bench Press / Back Squat / Deadlift. This is a pre-requisite for our Advanced Powerlifting Cycle! Workouts are 3-4 a week depending on the athlete and last 60-90 minutes |
| Strength Cycle – Intermediate Weightlifting – Bodybuilding | After completing beginning weightlifting, you may have decided you need another cycle of movement education and variety. Maybe you want to put on some Muscle Mass!?! Through Lots of repetition and lots of lifting volume while not taxing your joints, you can achieve either goal. This program is a great step towards many other of our listed programs as great technique and muscle memory are achieved as well as our first real test in volume to see what you are ready for next in our training series. Workouts are 4x a week and last 60-75 minutes |
| Advanced Athletes | |
| Aerobic Conditioning Adv – marathon | This program is reserved for those looking to compete in Marathons while still maintaining their strength. Variety is important in training programs and when training for marathons, having training days that also include weightlifting and varied bodyweight movements / gymnastics can create a more balanced athlete and therefore a more successful athlete. There are 5 training days in this program. 3 Training Days focus solely on your running volume and the other 2 days include a strength and conditioning practice that complements the desired hours needed in a training week to be healthy and ready to run come race day. Atheltes that are starting this program longer than 12 weeks from a Race Day can start the program, then after 12 weeks, receive individual programming until race day. |
| aerobic conditioning adv – triathalon | This program is reserved for those looking to compete in Triathlons while still maintaining their strength. Variety is important in training programs and when training for triathons, having training days that also include weightlifting and varied bodyweight movements / gymnastics can create a more balanced athlete and therefore a more successful athlete. There are 5 training days in this program. Your training days will vary from days that foxus solely on running, biking, swimming, and other days that focus solely on Strength and bodyweight conditioning. Then you will have days of both! Atheltes that are starting this program longer than 12 weeks from a Race Day can start the program, then after 12 weeks, receive individual programming until race day. |
| Strength Cycle – Adv – Powerlifting | This program is for athletes that want to compete in the Sport of Powerlifting. Pre-requesite is Intermediate Weightlifting Max Strength Cycle. |
| Strength Cycle – Adv – Oly Lifting 1 | This program is for people that enjoy Oly Lifting and are ready to get serious about it! There are 3 sessions each week that last 60-90 minutes each. Consistency is key and having a good movement practice gets you there so we also include mobility work and skills to correct your movements throughout this program! This 12 week cycle gets you to a 1 rep test! |
| Strength Cycle – Adv – Oly Lifting 2 | This program is a follow up to Stage 1! Working under more volume and repetition, this program also brings in new movements for athletes to master! This is great for those that need a 12 week program that culminates with a Lifting Event / Test of 1 rep Snatch and Clean and Jerk |
| Sport of Fitness – Standard Strength, Olympic Weightling, and Gymnastics & Conditioning Specialty | This program is reserved for those looking to compete in CrossFit events. You will need to reach out to Coach Josh for an application into the program, but here are some things to consider. Serious athletes need to write their annual competition schedule. This helps us place you in a training specialty. The most successful athletes work cycles that last long enough for sustainable change and have a focused development. Closer to competition, Practicing CrossFit is a must, but true improvement on something requires a more focused effort. We have 3 specialties listed and after the application processed will be placed in a specialty based on Coaches Assessment / Interiew. This program is 5 training days a week where each day you will need to complete 3-5 hours of training across 1 or 2 sessions. |