Welcome to the Iron Grip Training blog. The purpose of this site is to provide you with a widespread programming at a competitive level as an athlete. The level of mental and physical discipline is expected to be extraordinary and because of that there cannot be a one size fits all program.

Here you will find a variable programming style to help you.  The weights prescribed are programmed for the likes of Elite level athletes or around those boundaries, but it is always recommended and easy enough to drop the weights down a bit to benefit your body just as much as the higher level athletes. This means modify weight and or movements as needed.

Program is released five days a week; posted Monday through Wednesday and Friday through Saturday.  If you need to change up the rest days; DO IT! The template is as follow and subject to change based on required work or events.

  • Warm up – typically with the movement in the work out.
  • Barbell Gymnastics – the mere practice of Olympic lifts
  • Skill/Strength – The Traditional ; Back Squats, Deadlifts, Presses, etc.
  • Met-con – Your traditional couplets, triplets, chippers, and so on.
  • Interval Work – Applying the endurance training into met-cons.  build rest into these workouts to ensure intensity.  It allows you to increase weights and ask for unbroken sets.
  • Accessory – additional work of gymnastics practice and midline work.
  • Endurance:  Running, rowing, Airdyne, sleds, burpees, double unders and so on.  Some people call it endurance intervals.
  • And the newly added… Pain Wod… mental toughness wod. To help you push thru that breaking point.

You can do it all or choose based on what you need to work on.  This is where the variable programming comes in the picture. You are given options to make the program fit you. I encourage you to ask your coach or training partner to help you choose so you won’t neglect your weaknesses.

Also, don’t do more than is asked.  If you have extra time you should be resting and mobilizing.  I cannot tell you how highly important it is to add joint mobility, stretching and rest to your routine. This additional work will help develop your ability to be significantly more technical, efficient, and powerful in anything resembling a gymnastic movement.


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