IRON EAGLE
POWER PROGRAM

SUMMARY

Intent: Develop raw power, either under a barbell or moving your own engine.

Equipment Needed: Ideally completed in a fully stocked gym but can be completed in a decent garage gym with minimal substitutions made when cable machines are prescribed. Minimum equipment: squat rack, barbell, plates, resistance bands, dumbbells, pullup bar, and dip station. Lifting belt and wrist wraps are essential to ensure safe execution.

Experience Needed: Moderate to Advanced. Lifters must be experienced enough to conduct a 1RM safely and have some experience with overhead lifting. 

Length/Frequency: 10 weeks, 6 days per week – not including pre and post testing.

Design: Each day focuses on a core lift with supporting supplementary exercises and conditioning. Six of the primary barbell lifts (back squat, bench press, deadlift, front squat, push press, and power clean) are programmed each week, with each day focusing on a core lift with accessory work and a form of conditioning (steady state, intervals, and sprints). The program is designed to allow the lifter to choose the form of
cardio each day and leaves some leeway for customization. While sprints and intervals are scheduled on particular days of each week, they can be executed on different days of the week if the week’s total volume is satisfied. If motivated, a finisher of walking lunges is encouraged after each sprinting days. A deload week is programmed for week eight, allowing time for the body to adapt before the final push in week’s nine and ten.

Concept: This 10-week percentage progression focuses on developing raw power across six primary barbell lifts with the three core power lifts (back squat, bench press, and deadlift) being prioritized at the beginning of each training week. On many occasions this program will test your limits, often asking for a higher rep set at a weight you might not have tried for more than a rep or two. An undulating progression is leveraged to gradually build
strength without overtaxing the CNS through progressive overload. It implements a percentage-based linear progression meant to build incredible and explosive lower body power while developing upper body stamina and survivability.

Testing: “Week 0” is the prescribed testing week to be executed before and after the full 10-week program. While it is prescribed through three testing days, the lifter is free to conduct their own testing schedule if all events are tested. It is imperative to conduct a pre/post test in order to measure and celebrate your fitness gains.

SCHEDULE

Day 1: Back Squat

Day 2: Bench Press

Day 3: Deadlift

Day 4: Front Squat

Day 5: Push Press

Day 6: Power Clean

Day 7: Rest / Active RecoverY

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Iron Eagle Power Program PDF

Iron Eagle Power Program PDF

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10 week power program that will push the most advanced lifter. 6 training days per week, focusing on the primary barbell lifts: back squat, bench, deadlift, front squat, push press, and power cleans. Incorporated all lessons learned from the Gladiator program and includes succinct cardio sessions to make you even more dangerous. Get ready for new PRs!

WARMUP / COOLDOWN

Warmups: It is imperative to ensure a solid warmup when lifting heavy – DO NOT SKIP. Begin each training day with at least five minutes of stretching/mobility work before and after your warmup cardio.  Choose one of the following: Run 1 mile, Row 2km, Bike 100 Calories, or 10 minutes low impact cardio.

Cooldowns: Finish each training station with a 5 to 10 minute walk/steady state cardio and some stretching. This is especially important following all squatting and sprinting days.

Week 0: Pre/Post Testing Week

Testing Guidance: Never get under any weight that you are not confident that can lift safely. If you have severe doubt of whether you will be able to lift it, then it will most likely be a failed lift and may possibly lead to injury.

ALWAYS USE A SPOTTER

You may physically be able to lift the weight, but a mental barrier can reduce your true output and possibly your technique. This is stated only to stress the power the mind has over the body. When in doubt:

BE SMARTER THAN THE BARBELL

Check your ego and while this is testing and while a max effort is prescribed, do not chase numbers for numbers
sake. With consistency and time, you will hit every goal you set. Be patient and do your best to fall in love with the process. The point of training is to get better, not getting injured.

NEVER PEACOCK IF YOU DON’T HAVE THE FEATHERS

Non-Testing Days: Take time and focus on your mobility work, spend at least 15 minutes stretching. Ensure you conduct some form of low impact/stress movement like walking and if you are feeling sporty do 30 minutes of steady state cardio.

DO NOT CONDUCT ALL THREE TESTING DAYS IN A ROW

Customization: The testing schedule depicted is only a recommendation. The lifter is free to conduct their testing however they see fit if all events are tested.

BACK SQUAT
Bar: 1x10
50%: 1x7
75%: 1x5
85%: 1x2
1RM: ?

PUSH PRESS
Bar: 1x10
50%: 1x7
75%: 1x5
85%: 1x2
1RM: ?

TIME TRIAL: 2km row

FRONT SQUAT
Bar: 1x10
50%: 1x7
75%: 1x5
85%: 1x2
1RM: ?

POWER CLEAN
Bar: 1x10
50%: 1x7
75%: 1x5
85%: 1x2
1RM: ?

TIME TRIAL: 1 mile run

DEADLIFT
Bar: 1x10
50%: 1x7
75%: 1x5
85%: 1x2
1RM: ?

BENCH PRESS
Bar: 1x10
50%: 1x7
75%: 1x5
85%: 1x2
1RM: ?

TIME TRIAL: Bile 100 Calories

Week 1

IRON EAGLE W1D1

BACK SQUAT
Bar: 1x10
50%: 1x5
75%: 1x3
90%: 1x1
70%: 3x7

ACCESSORY
DB SLDL: 3x10
DB Calf Raises: 3x15
DB Goblet Squats: 3x10

CONDITIONING
E2MOM for 16 Minutes
1st Minute Max Cal/Reps Choose 1:
Bike / Row / DU / Burpees / Box Jumps
2nd Minute: Rest

IRON EAGLE W1D2

BENCH PRESS
Bar: 1x10
50%: 1x5
75%: 1x3
90%: 1x1
70%: 3x7

ACCESSORY
Close Grip Bench: 3x8
DB Flies: 3x10
Triceps: 3x10
Core: 3x20

CARDIO
20 minutes steady state
Run or alternate cardio

IRON EAGLE W1D3

DEADLIFT
Bar: 1x10
50%: 1x5
75%: 1x3
90%: 1x1
75%: 3x5

ACCESSORY
Lat Pulldowns: 3x8
SABO Rows: 3x8
Biceps: 3x15
Core: 3x20

CARDIO
20 minutes steady state
Run or alternate cardio

IRON EAGLE W1D4

FRONT SQUAT
Bar: 1x10
50%: 1x5
75%: 1x3
90%: 1x1
75%: 3x5

ACCESSORY
DB SLDL: 3x8
Core: 3x20

SPRINTS
Choose 1:
Run: 6 x 400m
Row: 6 x 500m
Bike: 6 x 30 Calories

Rest time = iteration's sprint time

FINISHER
50m total walking lunges

IRON EAGLE W1D5

PUSH PRESS
Bar: 1x10
50%: 1x5
75%: 1x3
90%: 1x1
75%: 2x5

ACCESSORY
Upright Row: 3x8
Triceps: 3x10
Core: 3x20

CARDIO
20 minutes steady state
Run or alternate cardio

IRON EAGLE W1D6

POWER CLEAN
Bar: 1x10
50%: 1x5
75%: 1x3
90%: 1x1
80%: 3x3

ACCESSORY
Pullups: 2xMax
Biceps: 3x12
Plank: 2x1:00

CARDIO
20 minutes steady state
Run or alternate cardio