IRONPULSE Book Intro Session
Full program map / fictional demo

Eight weeks. Four lanes.

Strength, conditioning, Olympic lifting, and recovery are built as complete cycles with weekly structure, clear intent, and coachable checkpoints.

Program detail
weekly schedule
pricing compare
Programs

Pick the full lane.

Every track runs eight weeks, then resets with fresh numbers, cleaner movement, and a new training target.

Program 01

Strength

Heavy / coached / tracked

Progressive barbell work built around squat, press, deadlift, and pull patterns with strict loading rules and coach review.

For

  • Lifters who want measurable strength without random volume.
  • Athletes returning to heavy work after an inconsistent block.
  • Members who need technical correction under meaningful load.

Weekly sessions

2Primary lifts
1Accessory density
1Open gym build
1Recovery dose
W1Baseline sets, bracing checks, bar path review.
W2Volume accumulation with controlled tempo.
W3Load climb and accessory density.
W4Heavy triples and recovery audit.
W5Intensity wave with reduced junk volume.
W6Speed work and position cleanup.
W7Peak exposures with strict caps.
W8Retest, deload, and next cycle target.
Program 02

Conditioning

Engine / repeatable / fast

Intervals, sled pushes, rowing power, sprint mechanics, and threshold work planned so high output can be repeated, not guessed.

For

  • Members who fade late in sessions and need a stronger engine.
  • Field sport athletes building repeat sprint capacity.
  • Lifters who need conditioning without wrecking strength progress.

Weekly sessions

2Interval classes
1Threshold block
1Sled or sprint
1Zone two reset
W1Output test and pacing floor.
W2Row, bike, and carry intervals.
W3Sled density and breath control.
W4Threshold ladder with split tracking.
W5Mixed modal repeat efforts.
W6Acceleration mechanics and recovery pace.
W7High output rehearsal with caps.
W8Retest, compare splits, reset zones.
Program 03

Oly Lifting

Speed / positions / precision

Snatch, clean, jerk, pulls, and positional strength taught through repeatable drills before aggressive loading enters the room.

For

  • Lifters who miss because timing and positions break down.
  • Beginners who need the lifts built from the floor up.
  • Experienced athletes preparing for a meet or testing block.

Weekly sessions

2Technique classes
1Pull strength
1Platform practice
1Mobility prep
W1Position screen and barbell drills.
W2Hang variations and catch mechanics.
W3Pull timing and turnover speed.
W4Clean and jerk complexes.
W5Snatch waves with technical limits.
W6Jerk drive, footwork, and lockout.
W7Heavy singles without form drift.
W8Total test and next lift priorities.
Program 04

Recovery

Reset / durable / ready

Mobility, tissue prep, breath work, low impact capacity, and return-to-training planning for members who need better recovery discipline.

For

  • Members stacking fatigue and losing training consistency.
  • Athletes returning after travel, injury, or a hard season.
  • Lifters who need more range, better positions, and less noise.

Weekly sessions

2Mobility blocks
1Low impact engine
1Breath work
1Coach check
W1Movement screen and fatigue markers.
W2Hip, ankle, shoulder range rebuild.
W3Low impact capacity and breath cadence.
W4Tissue prep paired with light strength.
W5Return-to-load rehearsal.
W6Volume tolerance without intensity spikes.
W7Readiness checks and range retest.
W8Next cycle plan and recovery rules.
Full weekly schedule

Monday to Sunday.

A fictional full-week table for the demo. Sessions rotate by cycle and coach availability.

Time Monday Tuesday Wednesday Thursday Friday Saturday Sunday
06:00 StrengthLower block ConditioningRow intervals OlyClean pull StrengthUpper block ConditioningSled sprint RecoveryMobility Open GymQuiet floor
09:00 RecoveryBreath reset StrengthSquat volume ConditioningThreshold OlySnatch positions RecoveryTissue prep ConditioningTeam intervals RecoveryRange rebuild
12:00 OlySnatch positions StrengthSquat volume RecoveryReset ConditioningThreshold OlyJerk drive StrengthTotal body Open GymProgram make-up
18:00 ConditioningMixed modal OlyClean and jerk StrengthDeadlift RecoveryBreath work StrengthHeavy singles ConditioningTrack session RecoveryDownshift
Membership comparison

Choose your dose.

The same three fictional tiers from IRONPULSE, compared against program access and coaching depth.

Base

$89/mo
  • Open gym access
  • Two coached classes weekly
  • Monthly benchmark board
  • Best for Recovery or one primary lane
Start base

Pulse

$149/mo
  • Unlimited classes
  • Program tracking
  • Quarterly movement review
  • Best for full Strength or Conditioning cycles
Start pulse

Elite

$249/mo
  • Private coaching block
  • Recovery protocol
  • Competition prep lane
  • Best for Oly Lifting or peak blocks
Start elite
Intro session

Walk in with a goal. Leave with a lane.

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