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The Power Of Creatine
As athletes, we're always seeking that extra edge to push our performance to new heights. Whether you're a powerlifter aiming to smash perso
Christian Backes
Dec 5, 20245 min read
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The Ultimate Breakfast Burrito
One of the easiest ways to quit the excuses of "I don't have time for breakfast" is to plan ahead... Failure to prepare is preparing to...
Christian Backes
May 31, 20232 min read
75 views
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Ironworks Rookie Camp
Ironworks Performance Is Excited To Announce Rookie Camp; These sessions are open to incoming rising 6th graders to 8th graders; boys &...
Christian Backes
May 24, 20231 min read
55 views
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What Does In Season Training Look Like?
Without fail, every year, athletes & parents ask what in season training looks like or why they need to continue training while in...
Christian Backes
Feb 10, 20234 min read
148 views
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Easy Protein Pancakes Any Athlete Can Make
Flourless Protein Pancake Recipe
Christian Backes
Nov 22, 20222 min read
146 views
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Nutrition Outline For The Elite Athlete
Proper nutrition is important for every athletes success at any level, although a lack of time, or lack of knowledge may be a road block,...
Christian Backes
Nov 3, 202211 min read
373 views
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The Goal Behind The Drag Sled
If you've trained at Ironworks these sleds should look familiar & you more than likely know the reason why they are such an important...
Christian Backes
Jul 23, 20222 min read
459 views
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The Difference Between Isometric, Concentric, & Eccentric Strength
Isometric, Concentric, and Eccentric are terms tossed around the weight room almost daily, and in almost every program you come across,...
Christian Backes
May 8, 20222 min read
104 views
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Breakfast For The Athlete Who Say's They Don't Have Time
We have all heard it, maybe even said it ourselves... "I don't have time in the mornings." Athletes, especially high school athletes...
Christian Backes
Feb 20, 20222 min read
319 views
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Collagen: The Keys You Need To Know
Collagen supplementation has become a more common topic over the past few years in the strength & conditioning world as well as the...
Christian Backes
Sep 8, 20215 min read
317 views
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The Importance of The Posterior Chain In Athletic Performance
You've probably heard of it or your coach talk about "The Posterior Chain" -- The Posterior Chain refers to the muscles on the posterior...
Christian Backes
Jul 27, 20214 min read
3,040 views
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Why Would You Squat to a Box?
You see it a lot on social media. People load up a bunch of weight on a bar, squat down until their butt touches a box or bench, then...
Taylor Knestis
Apr 6, 20213 min read
102 views
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Is Your Ankle Mobility Holding You Back?
My father and I always get into discussions about weight lifting and strength training. John has been lifting almost his whole. If he...
Taylor Knestis
Mar 19, 20215 min read
125 views
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Training for Power, the Foundation of Athletics
Power is a measure of force over a specific distance. If strength is work against gravity, power is just the same behavior but with speed...
Taylor Knestis
Mar 8, 20215 min read
35 views
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Project: IRONSTRONG
Firstly, let us talk about training. Training is a structured program with the intent of accumulating an adaptation. For us, we train the...
Taylor Knestis
Feb 24, 20213 min read
74 views
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In Season Training, And Why it's Important
Resilience is a trait most coaches look for in high caliber athletes. The stress our bodies can handle determines our work capacity, our...
Taylor Knestis
Feb 14, 20213 min read
105 views
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Sumo Deadlifting & Athletic Performance
The Sumo Deadlift became famous and most notably used by Westside Barbell in the powerlifting world in the 1980s and 90s and propelled...
Christian Backes
Jan 8, 20214 min read
1,588 views
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Ironworks & Bite Club - Building Elite Athletes
Ironworks is proud to announce our partnership with Bite Club. Our mission of providing the highest level of performance training to...
Christian Backes
Jul 1, 20201 min read
283 views
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Christian Backes
May 17, 20205 min read
353 views
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Triple Extension & Why It's Important For Sprinting & Jumping
As athletes, nearly every movement we encounter on the field, court, or even the weight room, have one thing in common
Christian Backes
May 1, 20203 min read
4,101 views
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