Karin Venegas
“Pregnancy and childbirth taught me that women’s bodies are magic. Iron Lion is teaching me that they can be strong and resilient, too.
I joined ILP looking to regain my fitness [after] battling pain from various injuries. It was debilitating and I was desperate to become a normal, active person again. I realized by transformation was about showing up. Years of pain with unpredictable triggers had left me a very nervous person, but despite my reluctance, I kept showing up. I’m really proud of that and I think the coaches are too. They’ve helped me face my fears and with each new program, I grow more confident.”
Sports Performance
Strong athletes not only maximize their performance, they minimize their chance of being injured. By focusing on a host of physical skills, known as General Physical Preparation, combined with correcting movement limitations, Iron Lion coaches help athletes to dramatically improve their performance.
What makes our strength and conditioning facility different?
Every athlete has their own injury history, athletic background, and goals. Each student is given an individualized program based on this information as well as our special movement session when they first sign up. We use general and specific movement exercises to evaluate the athlete’s strengths, weaknesses, asymmetries, and mobility. If you are not assessing, you are guessing!
We constantly prepare and continually educate ourselves to give the Iron Lion Athlete a distinctive edge on the playing field.
Youth and High School Sports
Sports Performance Training
Strong athletes not only maximize their performance, they minimize their chance of being injured. By focusing on a host of physical skills, known as General Physical Preparation, combined with correcting muscular imbalances, Iron Lion coaches help athletes to dramatically improve their performance, health and above all, strength (specifically strength-to weight ratio).
Strength-to-weight ratio is simply the measurement of one’s physical strength divided by their weight. Maintaining an optimal ratio is essential for athletic performance, as well as accomplishment of functional daily tasks as one gets older. A good assessment of strength-to-weight ratio is how well an individual can do bodyweight activities (pull-ups, push-ups, jumps, sprints, etc.) as well as weight activities such as dead-lifts, squats, swings, and Turkish Get-Ups. Skillful execution of these exercises will enhance the athletes all around physical development which will enable them to perform any physical activity more or less successfully.
What Makes us the Top Youth Sports Training Program in Astoria, Queens?
Every athlete has their own injury history, athletic background, and goals. Each student is given and individualized program based on this information as well as our special movement session when they first sign up. We use general and specific movement exercises to evaluate the athletes strengths, weaknesses, asymmetries and mobility. If you’re not assessing you are guessing!
The Keys to Success Are:
- Safety turns into Simplicity
- Basic movement patterns turn into strength
- Flexibility increases with Strength
- Strength increases running speed
- Speed Development – Med Ball, Plyometrics and Kettlebell Drills are used to increase max velocity (explosiveness)
- Specialized programming for each part of the season
- Energy System Development (conditioning)
- Speed Training – Progressing from locomotion (skipping, shuffling) to double jumping and technique drills to change of deceleration/acceleration drills.
We train athletes all-season long. We help them in preparation for their season, and to stay strong and healthy during the season.
Two Programs –
General ( 2x a week), and Elite Sports Performance (3 plus x weekly plus Nutrition)
High School Development program
The multi-year plan = long term athlete development
The multi-year plan is a long term athlete development plan. It is designed to guide the athlete development over time.
Boxing MMA/FIGHT CAMP
Be as strong in last round as you were in the first!
Keeping a MMA or Boxer fresh, powerful, and strong is a tough task. It’s important their training regimen compliments their skill practice, and that they vary their intensity accordingly.
Our three time a week program starts out with the hardest strength and condition work out of the week, and tapers down to a sports specific cardio output day to end the week (easy but kills many birds with one stone).
Here are some of the principles that play a big part in our fighting methodology here at ILP.
- General and Specific movement screen that aids in a individual warm-up routine.
- Strong First Programming Principles are largely based on training tactical units. They need to be powerful and strong but also fresh daily. Feeling overly sore or fatigued can lead to their demise. We use an anti-glycolytic training method to enable our fighters to produce less lactic acid, enabling them to continuously explode without tiring.
- Baseball Development- powerful rotation sport just like MMA, aids in picking up asymmetries in fighters assessments and arm care.
- Speed/Agility work
- FRC Principles – joint integrity and control of your end range of motion is always important but more so in fighting, since you will apply force and/or try to be forced into many vulnerable positions.
We use these principles not only in devising our weekly plan but in setting up a 12 week programming leading up to the fight. We have two phases of strength cycles followed by a specific 4 week plan that will keep the fighter fresh and the nervous system primed for the fight.
* We recommend you start 16 weeks out if you haven’t worked with us before.
We are the proud home of Professional Fighters
Jared Gordon – UFC
Smealinho Rama – WSOF – Former Heavyweight Champ
Adam Kownacki – Professional Heavyweight Boxer
Marco Huck – Professional Boxer
Joao Zeferino – WSOF
Sydney Maccow – Professional Boxer
Kalief Lindo – 2020 Olympic Hopeful
