IPC blog posts

 UNDULATING PERIODIZATION FOR HIGH SCHOOL ATHLETES

It's Not Heavy, It's Awkward

Understand the benefits of heavy object training with awkward objects. Use it to your advantage with these insights!

Considerations for Training High School Volleyball Athletes

Volleyball athletes make up a significant portion of our roster here at Iron Performance Center. We have put together a list of some of the most important trends and training strategies to get your game to the next level.

Track Team Strength Coach: Carving Your Role

Track and field is descriptive of a wide variety of specializations, but the question is where does strength coaching fit into the mix and how can you solidify your role in the coaching team.

Weight Room Wisdom For Rowing Athletes

Understand how strength training translates to more power output on the water with the team behind countless rowing athletes: Iron Performance Center.

4 Steps to a Sustainable System

Understanding how to optimize your performance isn't just about the program you're running. Optimizing your process matters most. Learn how to optimize yours!

The Myth of "Fat Burning Zones"

There is more to effectively burning fat than looking at your heart rate on the treadmill. Effectively burning fat is more about combining a variety of exercizes with varying intensities than it is about keeping your heart rate in a narrow band for extended periods of time.

Attitude, Effort & Outcomes: Building An Elite Culture

Culture isn't a byproduct: it's a process to work towards. Building an elite culture is about attitude and effort, to create the ideal outcome. Learn from Coach Trixx and how he does it at IPC.

The Truth About Sand Training

Many people are turning to sand training as a supplementary training method, but does it actually add value and help you to get the results you want.

Build Your Own Wartime Rack: A Step-By-Step Guide

With many of us on home lock down, we're all finding creative ways to staying active. The die-hard iron benders are itching to get back to the bars to crush a little metal. For those fortunate enough to have a home gym setup, you're in a good spot. For those with the basics, we're here to provide a potential solution if you can scrape together some wood, screws and patience. Cole is one of our many dedicated IPC athletes. With the uncertainty of recent times, he decided to build a simple, wartime style rack to ensure he is able to

Wartime Problems Require Wartime Solutions

No doubt we're all feeling a little on edge these days. With a global crisis upon us, we're all doing our part to stay home so we can win the fight against a stubborn virus. The shadow of uncertainty has brought stress to the forefront of many, all of us eager to return to a shred of "normal" living.

Intent Is Everything

Our intention determines our direction and without clear intent it is easy for us to loose our way. Achieving greatness is possible when we have defined our desired outcome and work at it with dedication and intentionality. How is a lack of intent holding you back?

The Fall Of The Fatigue Chaser

Using fatigue as the indicator of success is not aiding you in achieving your goals. There is room for generalized training, but if you are serious about achieving a specific goal, you should be working with a plan and focusing your efforts.

Top 5 Training Delusions For Parents of Young Athletes

Are your delusions as a parent negatively impacting your young athletes ability to reach their full potential. We explore some of these delusions and how these are limiting performance and potential.

Recovery On A Budget

Recovery is much a part of developing an effective exercise plan as the exercise itself. If you are neglecting recovery you are not getting the most from your workouts and can potentially put yourself at risk of injury. Read this to help you better understand the role recovery and what options you have.

Don't Sweat It: Thermal Stress Therapy Made Simple

Thermal Stress Therapy can offer a number of physiological benefits and with a wide variety of treatments available it can offer leave one wondering which one is the right one and what are you getting out of it?

Power Up: Why EVERYONE Should Train Explosive

We have all been chasing the dream of unlocking our strength and getting more power, but too often we neglect training in a way that makes this power accessible. Adopting an explosive training model allows us to train our bodies to build power that is at our fingertips and can be unleashed in an instant.

Split 'Em Up: Why You NEED To Train One-Sided

Unilateral movements are everywhere in our daily activities and adopting these principles in our training programs can have various benefits and help us build improved core strength and balance. If you have not adopted this into your training yet, maybe it is time you start considering it.

Plant vs. Meat: Which Reigns Supreme?

Not all protein is created equal and the debate between plant and meat proteins have been raging for a long time. Exploring the characteristics and benefits of both help you to make better choices about which protein is right for you.

First Responders: A Fitness Emergency

Being a first responder is no easy task, there are multiple physical and mental demands that many mere mortals will not understand. The question is how does a solid healt and fitness routine contribute to their careers and ability to perform at their peak.

What No One Tells You About "Core"

When it comes to the symbol of being fit, few body parts get as much credit as abs, but abs are just one muscle group which makes up your core. Building a solid core routine is about knowing which muscles need to be targeted and what exercises will deliver the results you want.

3 Simple Steps To Alleviate Back Pain

Back pain is no joke and it can seriously impact not just your workout, but also everyday life. Knowing when to rest and how to train to support your recovery is critical to ensure that a temporary discomfort does not become a chronic condition.

3 Reasons Why You NEED To Grunt In The Gym

Grunting in a gym environment may be a foreign concept to many of you as either your gym does not support it or you feel a bit self conscious, but you might want to reconsider your gym or leave your self conscious at the door. Believe it or not, grunting can help you unlock your potential.

A Letter To The "Average Joe"

You have made the decision that it is time to get yourself into shape, the original excitement and visions of the perfect beach body may get you through the door, but the real test is yet to come. Getting results is all about showing up day in and day out, working on a well defined plan and sticking to it.

The Trainer Survival Guide: What They Don't Teach You In School

Being a trainer takes a lot more than you might think and a lot of what you need to be successful is not being taught. Being a trainer requires skills that go beyond the technical and could make the difference between building a successful business and struggling to survive.

Strength OR Conditioning: A Coach's Perspective

When training there is always questions about which type of training is best, the first challenge with this is that you are assuming there is a right answer. We weigh in on the issue of strength vs condition training and how to know which one is right for you.

The Truth About Your New Year’s Resolution

We all know the famous new years resolutions that don't live to see February and getting in shape is no different. If you ask most people about their new years resolution they will likely have some reference to getting healthier or in shape in there somewhere, but what can be done to turn this intent into a habit?

A Coach, An Athlete

Sometimes the thought of being able to do it all sounds really appealing, but in reality there are very few, if any, that achieve this. Sacrifice is the name of the game when pursuing excellence, but the it can be difficult at times to know what needs to be sacrificed for the larger goal.

5 Reasons You Aren’t Performing At Your Best

We all would like to think that we are aspiring to perform at our peak, but often we have to acknowledge that we are falling far short from this dream. The question now becomes how can we move closer to achieving this goal of peak performance?

The Road to Shoulder Recovery

Shoulder injuries are one of the most common sport injuries and the road to recovery can often be quite a challenge wit lots of ups and downs. We help put a spotlight on this injury and what you can do to support your road to recovery.

The First Steps

Sometimes getting started can seem like a daunting task, but making the decision to take action can be an extremely empowering thing. The attitude you bring to this decision will ultimately contribute to the results you achieve, but having a solid support team on this journey never hurts.

The Essential Six

Olympic lifting offers a great complement of exercises, but without a proper understanding of the mechanics of these movements you can easily reduce the value of these exercises or even risk injury. We run you through 6 of these exercises and the fundamentals that will ensure you get maximum value from them.

The Science of “Gains”: Dissecting Hypertrophy

A lot of us like the idea of building muscle and bulking, but how many of us have taken the time to understand what this actually means in terms of the physiology of oour bodies and how we can use this understanding to get better results.

Training Partners and Power Couples

Training with someone can have it's benefits and drawbacks, but the one thing that cannot be disputed is that finding the right person can fundamentally tip the scales to the benefit side, but finding this person may be no small feat and may not be what you think it is.

Addressing the Issue: Fat Loss and Calorie Counting

Counting calories sounds like a simple way to lose those extra pounds, but the reality of counting calories may not be that simple. There is much more to losing fat then just adding up the calories you have consumed. Let's take a moment to delve deeper and look at what else we need to consider.

Breaking Down Periodization

The process of periodizing a program is extremely difficult and delicate. The line is extremely fine between the point of optimal performance and burnout. Having a properly scheduled program can make a world of difference and help take you to the next level.

Pokemon Go: The Personal Trainer’s Guide

You probably never thought that Pokemon would make an appearance on a fitness blog, but with Pokemon Go we can surely make an exception. Pokemon Go may not be the all round fitness regime everyone should be aspiring to, but it has had an interesting impact on people activity levels.

Trusting The Process

Sometimes the journey is not as easy as we want and the results we are aiming for are not coming when we expect them. During these times it can be easy to lose our way, but sometimes we need to focus less on the end goal and more on the process that gets us there.

The Lowdown on Altitude Masks

Altitude masks may have become popular, but do they actually work or are you just being duped by a clever marketing gimmick?

Top 6 Misconceptions About Personal Trainers

We all know that one person who lost 5 pounds and put on some muscle and now call themselves a trainer. The truth about Personal Trainers are a far cry from these self declared training gurus, being a trainer requires a wealth of knowledge and skills that make them an asset to your goals.

CrossFit: The Good, The Bad, The Ugly

CrossFit has done a lot for the fitness industry to break down barriers and make working out popular again, but it has some pretty big shortfalls that could be doing more harm than good, especially if you are aspiring to be an elite level athlete.

Big Box Gyms: Are You Really Living “The Goodlife”?

Large gym and health club brands are popping up everywhere, but are they offering you services you want or need. Big Box Gyms have made training more accessible, but that is probably about the only thing they have done. As a trainer or client of these gyms, you might find your experience severely lacking.

Too Young To Lift?

Parents are often scared of allowing younger children to participate in weight lifting exercises for fear of injury or stunted growth, but the reality is that the risk with weight exercises is no more than any other sport when done correctly.

Fitting The Mold

We are not all the same and can't be expected to fit neatly into a single mold. The same applies to training, the primary objective should always be to optimise value and performance while being able to adapt to individuals and situations. So what can be done to support training when the circumstances are less than ideal.

Fighting Fit Over 50

For a long time fitness was not a word commonly associated with people of a more mature age group, but let me tell you this is not the case anymore. Age is no longer a determining factor on your fitness journey and I recently met two ladies that proved this to me without a shadow of a doubt.

Ladies Who Lift: Why A Treadmill Isn’t The Answer

There are a lot of misconceptions when it comes to woman and weightlifting, many have a fear of bulking too much and losing their feminine physique. The reality however is to get that toned look you want, weights are your best friend and can be a great compliment to a cardio heavy routine.

Thoughts On Training While Sick

If you are dedicated to your fitness regime, there are few things as disheartening as picking up a slight cold. You may not be feeling particularly sick and this brings up an uncomfortable question, to train or not to train?

Aquafit: Not Just For Grandma!

When we talk about Aquafit, everyone immediately summons images of a group of elderly people strutting their stuff in the pool, but maybe we shouldn't be so quick to judge and assign this activity only to those coming off a recent hip replacement.

Why Iron Athletics Redefines Fitness

Not all trainers and gyms are created equal and at Iron Athletics we live by this. We believe in unlocking the potential and performance that is within each of our clients. If you are looking. for a trainer, you might be able to find it cheaper, but I guarantee you, you won't be able to find it better.

Females, Fight Your Fears!

Being a female in the fitness world can be very intimidating, especially if you are brave enough to wonder into the weight section. Taking your fitness and performance seriously will require you to face some common fears, but don't be shy, you got this!

The Struggle: Parenthood And Fitness

Parenting can be an all consuming job and I don't think parents get enough credit for the challenges of balancing your own needs and goals with their responsibilities of being a parent. When it comes to fitness, there are a few creative ways that you can build your own fitness routine into your responsibilities as a parent.

Varsity: The Hunt For Scholarships

getting a full varsity scholarship is the dream for many accomplished school athletes, but getting one is not as simple as one might hope and there are definitely not enough of them to go round. To be in the running for one of these scholarships requires more than just being a talented athlete.

Four Ways to Implement Sustainable Nutrition

Many of us have a complicated relationship with food, often being forced to choose between quality and convenience, but building good nutritional habits can make a world of difference to achieving your health and fitness goals. Small changes can help achieve great results.

Bullets & Dump Trucks

Strength is about your ability to exert force on an object or against an opposing force. Looking at the laws of physics can help us to better understand how we can leverage these laws to build strength and unlock performance gains.

A Well Rounded Warm-Up

Warming-up may not be the most exciting topic when we are talking about reaching your peak performance and achieving physical greatness, but the value of an effective warm-up cannot be understated.

Some Tips For Fat Loss Training

If your goal is to get lean and lose unwanted fat, this post is for you. Combining good eating habits with an effective exercise plan is the sure fire way to drop the inches and get you back in shape.

Travel Training Tips

Some of you may be in a position where you are frequently finding yourself on the road and training while travelling can be quite challenging. We decided to put together a few helpful tips for getting the most from your training while travelling.

Vertical vs. Horizontal Loading: Which Is Better?

There can be few things as confusing or as conflicting as training methodology, but whether you are looking at Vertical or Horizontal loading more often than not comes down to what your primary training objective is. There is no one size fits all and delving deeper into your goals will be the source of your answer.

Complexes: Get Big, Get Strong

Complexes are a great way to build your strength and get excellent results, but what exactly are complexes and how can you use them to help you achieve your goals?

The Gold Star System

Who says performance management can't be fun? Getting crafty with your goal and performance tracking can help you stick to your plan and achieve the results you want. Our brains love being rewarded, so by hacking our reward system we can increase our chances of success.

Alcohol and Athletic Performance

Excessive alcohol consumption i s often associated athletes, especially when celebrating a big win, but we dig deeper into what alcohol consumption does to your performance and the negative impacts it can have on your training and recovery.

Olympic Lifting: Sport Or Sport Performance?

Olympic lifting is often only seen as a speciality, but we should not underestimate the value of this exercise in unlocking our sport potential. There is a lot to know about this exercise beyond its obvious ability to build strength.

Power of the Mind: Why Words Win

Your mind can be your greatest asset or biggest liability when it comes to defining and achieving your goals. Training your mind is just as valuable as training your body and no physical success will manifest without a focused mind and a never say die attitude.

The Investment In You: Overcoming Your Own Objections

Nothing worth while comes cheap and the same goes for getting the most from your training. If you have ambitions that exceed those of the average person that just wants to be fit, you have to be willing to invest in yourself and your goals.

My Iron Athletics Internship

Starting your career in the fitness industry can be intimidating, but having a great team around you to help you push yourself and grow your skills can make all the difference. This is a roundup of my experience starting out at Iron Athletics and how it helped shape me.

The Journey of 100 Pounds

Dropping a 100 pounds sounds like a near impossible feat, but don't tell Anthanasios that. Like so many things in life it all starts with a choice and setting a plan in motion that will get you closer to your goal.

Some Thoughts While A New World Unfolds

In a time where chaos rules, it is easy to get lost in the noise and lose sight of our goals. The question now becomes how we adapt our habits and behaviours to a new world with strange rules. It is easy to get swept up by the hysteria and negativity, but the question is how to take control and still get results while the world loses its mind.