ABOUT THIS EPISODE
Training like the elite doesn’t mean copying exotic routines—it means mastering fundamentals at a higher standard. The crew distills decades of podium experience into a practical framework any motivated lifter can use.
WHAT YOU’LL LEARN
How to anchor your week around squat, hinge, push, and pull—with clear rep/set targets.
“High-leverage” assistance choices (rows, presses, hinges, carries) that drive PRs without excess fatigue.
How elites use warm-ups, bar speed, and RPE/RIR to dial in workload and recovery.
Simple nutrition, sleep, and mobility habits that keep progress compounding.
KEY TOPICS
Specificity + mastery of basics beats variety for variety’s sake.
Progressive overload made simple: top sets, back-off work, and micro-progressions.
Building an elite environment at home: rack, bar, plates, flooring, one versatile conditioner.
QUICK ANSWERS
Q: Do I need advanced methods to “train like the elite”?
A: No—apply elite standards to basic lifts, precise warm-ups, consistent progression, and disciplined recovery. Excellence comes from execution, not novelty.
Q: How many times per week should a busy lifter train?
A: Three focused sessions (full-body or upper/lower/total) cover the essentials; add a short fourth “practice” or conditioning day if recovery allows.
Q: What’s the fastest way to gauge real progress?
A: Track a few KPI lifts (e.g., 5RM squat, 3×5 press, bodyweight pull-ups), plus weekly volume, bodyweight, sleep hours, and a simple RPE note. Adjust when trends stall.
SHOP THE EPISODE
Pro Series Power Cage — stable base for elite-style squatting/pressing
https://www.ironcompany.com/pro-series-power-cage?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep73
20 kg Black Zinc V2 Olympic Weightlifting Bar (195K PSI) — dependable main-lift bar
https://www.ironcompany.com/20kg-black-zinc-v2-olympic-weightlifting-bar?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep73
IRON COMPANY Urethane Hex Dumbbells — durable, high-grip fundamentals
https://www.ironcompany.com/urethane-hex-dumbbells-iron-company-ic-u-hex?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep73
Ecore Performance Beast Rubber Flooring Roll — protect floors, elevate intent
https://www.ironcompany.com/performance-beast-rubber-flooring-roll-ecore-performance-beast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep73
Concept2 BikeErg — elite conditioning with precise, repeatable metrics
https://www.ironcompany.com/concept2-bikeerg-ergometer-fan-bike?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep73
FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep73
IRON COMPANY — gym equipment & gym flooring (trusted since 1997) https://www.ironcompany.com
Start here (podcast hub + resources):
https://www.ironcompany.com/podcast
Shop equipment:
• Cardio Equipment (treadmills, bikes, ellipticals): https://www.ironcompany.com/cardio-equipment
• Free Weights (dumbbells, barbells, kettlebells): https://www.ironcompany.com/free-weights
• Gym Flooring (rubber rolls, mats, tiles): https://www.ironcompany.com/rubber-gym-flooring
• Strength Equipment (benches, racks, cages): https://www.ironcompany.com/strength-training-equipment
Training guides:
https://www.ironcompany.com/articles
Government & GSA buyers:
https://www.ironcompany.com/gsa-and-cmas-bid-information
