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So far Iron Force Athletics has created 52 blog entries.
  • Voila_Capture 2016-05-07_09-46-15_AM

Power Position in the Snatch, Clean, & Jerk Dip

“Start how you want to finish” - Donny Shankle The struggle is real for a lot of you with dropping your chest/leaning forward when you are pulling from the power position or dipping in the jerk. If you look at the 3 pictures, this is the bottom of the dip in a snatch, clean, and jerk. Back straight, shoulders behind the bar on the snatch and clean. From standing straight through the full dip, your [...]

  • His traps are better than mine

Overhead Hand Position for Your Snatch & Overhead Squats

Most new lifters have trouble with the overhead position in snatches and overhead squats. Mobility gets the blame more often than not but mobility might not be the whole story. In this Weightlifting Wednesday we're going to start at the top and address the grip, arm, and shoulder position for these lifts. First, your overhead squat grip and snatch grip should be the same. The overhead squat is a just a portion of the snatch [...]

  • CrossFit South West Regional 2012

Masters Athletes and Why They are the Superior Breed to Train

  If you told me five years ago, that I would be writing an article about men & women 40-60+ that are the superior breed to train, I’d say you were on drugs. Why? Because five years ago, all I wanted to do was train the biggest, baddest 20 somethings on the planet. Anyone that was completely out of their minds were my ideal clients. Powerlifters, Strongman, Lineman, Combat Athletes, I wanted them all, and [...]

  • Deadlift Chick

Deadlifts Got You Tense? Good! Tips & Technique!

I know what you are thinking “Mike, don’t you promote Yoga, mediation and all sorts of other holistic shit? Why would you think being tense is a good thing?” Being “tense” in certain aspects of life is actually fantastic, especially when it comes to training protocols. How many times have you heard a coach say “Engage Your Core?” Probably more often than I’d personally like to hear as this has zero actual meaning and to [...]

  • John Gill

Consciously Training For The Inconsistent Variable

  There is nothing more frustrating as a coach, than to sit and prepare an athlete for battle and see them fail. In fact, I can’t begin to tell you the amount of frustration and irritation I accumulate if an athlete that I’m working with does not achieve our desired training goal. I feel I’ve let that person down, and I always take full responsibility for everything that happens to an athlete the second we [...]

  • klovlok-jerk

Weightlifting Wednesday with Coach Taylor – Jerk Drills

Jerk Drills By: Coach Taylor   Just like the snatch and the clean, there are drill to fix and strengthen your split jerk. For example, pausing in the dip will help teach you to not jump forward, keep the bar path straight, and finish your leg drive. Once you have figured out what you need to work on, these drills can help fix the issue.   Too narrow of a split/staying balanced in the catch [...]


STRENGTH   Deadlift 4x3 (75%) *Speed* Deadlift 2x5 (50%) Medium Band Tension   *Perform 5 3 Second Paused Bird Dogs Between Sets*   KB Front Racked Deficit Reverse Lunge 3x6/per (53/32) GHD 3x6 (Slow Eccentric)   CONDITIONING   WallBalls 20 (20/14) Cal Row 20 HollowRock Holds 20 Seconds L-Sits MAX   3 Rounds

Tear It Down Tuesday

STRENGTHFront Squat 4x3 (75%)*4 Second Eccentric*2 Second PauseFront Squat 2x8 (50%)*Medium Band Tension*KB Cossack Squat 3x8/per (53/32)CONDITIONINGRing Pause Pull-Ups 6*3 Second Pause At Top*Farmer Carries (MAX) 50 Yards  

Tear It Down Tuesday

STRENGTH   Front Squat 4x3 (75%) *4 Second Eccentric *2 Second Pause   Front Squat 2x8 (50%) *Medium Band Tension*   KB Cossack Squat 3x8/per (53/32)   CONDITIONING   Ring Pause Pull-Ups 6 *3 Second Pause At Top* Farmer Carries (MAX) 50 Yards Double Unders 30 T2B 10 3 Rounds

  • Pancake

Pancake Goodmorning

Pancake Goodmorning