Ironbound Personal Training Plan

The Ironbound Standard is a benchmark built around the physical requirements of military and special forces selection processes worldwide: 30 push-ups in 2 minutes, 6 strict pull-ups, 40 sit-ups in 2 minutes, and 2800 meters in 12 minutes. It is the baseline that opens the door to the Dutch Luchtmobiele Brigade, the KCT, the MARNS, the British Parachute Regiment, US Army selection, and most other tier-one military and law enforcement tactical units globally. If you can hit the Ironbound Standard, you can pass the physical intake of virtually any special forces program in the world.

This is what we train for. This is the number every session, every week, every phase is built around.

The Ironbound Personal Training Plan is a fully personalized 9-week program built on your baseline. You submit your current numbers. Push-ups, pull-ups, sit-ups and a 12-minute run. From there we calculate every session, every set, every rep for the next 9 weeks. Nothing generic. Nothing copy-pasted. Built for your level, your goal, your body.

The program runs across four distinct phases. Foundation builds the movement patterns and submaximal strength base. Engine develops the aerobic capacity that every military selection demands. Load introduces progressive rucking and carry work under increasing weight. Integration combines everything — strength, run, and load — under fatigue. The final week is a field test. You measure exactly how far you have come.

Strength sessions follow a structured 1RM progression from 60% in the early weeks up to 75% in the final integration phase. Rucking builds from short distances at light loads to full operational weight over long distances. Every element of the Ironbound Standard is trained, tracked and progressed week by week.

This is not a group program. It is yours.

Whether you are preparing for military selection, a tactical unit, law enforcement fitness standards, or simply want a structured system that pushes you further than you have been before, this program delivers.

One intake. One program. Nine weeks.