BLK-01
Foundation
Squat, hinge, press, pull rebuilt from the floor up. For members returning from a layoff or learning the barbell properly for the first time.
3 sessions / week
Written for
you. Adjusted
every Sunday.
Nobody at Ironhall trains off a whiteboard. Your block is a document with your name on it, reviewed by your coach at the end of every week and rewritten when your life or your numbers change.
Intake · 120 minMovement screenBaseline liftsBlock designWeekly reviewRetest · week 12Intake · 120 minMovement screenBaseline liftsBlock designWeekly reviewRetest · week 12
01
Four programs. One of them is yours.
Your coach picks the entry point at intake and moves you between blocks as the year goes.
BLK-02
Accumulation
Volume years. Higher set counts, submaximal loads, tempo work, and enough conditioning to keep your heart honest.
4 sessions / week
BLK-03
Peak
Intensity climbs, volume drops, singles appear. Written for members with a meet, a season, or a number they intend to see.
4–5 sessions / week
BLK-04
Longevity
For members over fifty and anyone rebuilding after injury. Loaded carries, unilateral work, Zone 2, and joint-by-joint maintenance.
3 sessions / week
02
Coached hours, every day of the week
MonLower · Max effort05:00 · 12:00 · 17:30
TueUpper · Volume06:00 · 12:00 · 18:00
WedConditioning · Zone 206:30 · 17:00
ThuLower · Dynamic05:00 · 12:00 · 17:30
FriUpper · Max effort06:00 · 16:30
SatOpen hall · Coach on floor08:00 — 14:00
SunRecovery · Mobility hour09:00
03
What the first two hours look like
00:00
Screen
Ankle, hip, thoracic, shoulder. We find what's stiff before we load it.
00:45
Baselines
Squat, bench, deadlift, carry, and a five-minute bike test. All recorded.
01:30
The block
You leave with twelve weeks written, printed, and in your account.