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Rak Chazak Training Academy · Performance Series · Add-On
IRON
SPINE.

A 12-week trunk development system for fighters, operators and anyone whose trunk has to work under real load. Three phases. Performance-based exits. Runs alongside your main program.

12Week Program
3Phases
2×Sessions / Week
25–35Min / Session
Get Iron Spine — $59

FOUNDING PRICE · FIRST 20 BUYERS · $79 AFTER

Three-Phase Architecture Performance-Based Phase Exits Trunk Performance Profile Load Accounting System RCTA Foundation / Advanced / Elite Standards Iron Spine Development Blocks
Why This Exists

Built for the
Work You Do.

Most trunk programs were built for aesthetics. Six-pack circuits, planks held for time, ab wheels done to failure. That work produces appearance. It does not produce a trunk that holds a brace under a hard sweep, absorbs a sprawl at full power, or transfers force from the hips to the hands in a clinch.

Iron Spine was built for the athlete who already trains hard. Not to replace your main program. To build the one quality most programs leave out — a trunk that performs when the load is real and the position is not perfect.

Three phases. Twelve weeks. Add-on structure so it fits alongside whatever you're already running. When the 12 weeks are done, the Development blocks keep you progressing indefinitely.

Program Architecture

Three Phases.

You move forward on test results, not the calendar. Each phase has exit criteria. If you don't hit them, you stay until you do.

01
Weeks 1–4
Stiffen
Establish the brace. Anti-extension, anti-rotation, anti-lateral-flexion. The foundation everything else is built on. High reps, strict position, no compensation.
Exit: Pass the Phase 1 endurance benchmarks
02
Weeks 5–8
Load
Add load to the patterns you've built. Loaded carries, weighted rollouts, suitcase deadlifts, cable work. Strength and size development begins here.
Exit: Pass the Phase 2 loaded strength benchmarks
03
Weeks 9–12
Armor
Power and reactive training. Rotational output, hip-to-hand force transfer, trunk stiffness under dynamic demand. This is where the sports performance qualities are built.
Exit: Pass the Trunk Performance Profile
What's Inside

Everything You Need.

◆
12-week program across three phases (Stiffen, Load, Armor) with hard exit gates — you advance on performance, not the calendar
◆
Trunk Performance Profile — endurance, loaded strength, trunk flexion strength, power and reactive/sport testing with a built-in calculator
◆
RCTA Foundation, Advanced and Elite standards — benchmarks built for combat and tactical athletes, not general fitness norms
◆
Daily Back Readiness Check — Green, Yellow, Orange, Red. Know when to load, when to modify, and when to walk before you start the session
◆
Load Accounting — scales the Iron Spine work against your main program so the add-on doesn't become the problem. When your squats, pulls and mat time are already heavy, the volume comes down automatically
◆
Iron Spine Development Blocks — what comes after Week 12. Keeps you progressing for years without repeating the same program
◆
Full exercise library with the rollout ladder, coaching cues, regressions and progressions for every movement in the program
◆
Evidence notes showing what is proven in the research and what is coaching practice — no overclaims, no invented guarantees
Who This Is For

Built for Athletes.

Iron Spine is built for people who are already training and can load their back. If you are in active back pain right now, start with Lower Back Resilience first.

Primary
Fighters & Grapplers
BJJ, wrestling, MMA — sports where your trunk is under torque, compression and rotation every session. Build the capacity that holds when the position goes bad.
Primary
Strikers
Muay Thai, boxing, kickboxing. Rotational power moves from the hips through the trunk to the hands. A weak trunk is a leak in the chain.
Primary
MMA Athletes
You need all of it: the brace for takedowns, the endurance for late rounds, the rotational power for finishing sequences. Iron Spine builds all three.
Primary
Military & Tactical
Ruck loads, operational postures, sustained carry demands. The trunk is the structure that holds everything together. Build it to hold under load, not just to look strong unloaded.
Primary
Strength Athletes
Your squat and deadlift are already loading your trunk hard. Iron Spine targets the qualities barbell work alone doesn't address: lateral stiffness, rotational power, endurance under load.
Add-On To
CPS · RF · UE · OP
Runs alongside Combat Performance System, Reconstruction Foundation, Ultimate Engine or Operator Protocol. Two sessions per week, after your main lift, 25–35 minutes each.
Program Outcomes

What You Build.

◆
Trunk Strength in Every DirectionBack extension, suitcase deadlift, heavy carries, rollouts. Not one quality — all of them.
◆
Thicker Abs, Obliques and Spinal ErectorsProgressive hypertrophy work in Phases 2 and 3. Size that comes from loading the movement, not from endless reps.
◆
Rotational PowerHip-to-hand force transfer for strikes, throws and finishing sequences. Built through loaded rotation, not band exercises.
◆
A Brace That HoldsWhen you get hit, swept, loaded unevenly, or end up in a bad position — the trunk holds. That's what Phase 1 builds and Phases 2 and 3 reinforce under load.
◆
Trunk Performance Profile and RCTA StandardsA tested baseline at the start and a full retest at the end. You know exactly where you are against Foundation, Advanced and Elite standards — and you have a system to keep progressing past Week 12.
Get the Program

THE
IRON SPINE.

Twelve weeks. Three phases. Two sessions per week. Add-on to whatever you're already running. Founding price for the first 20 buyers.

$59 FOUNDING PRICE · FIRST 20 BUYERS $79 AFTER ONE-TIME · DIGITAL ACCESS · 12-WEEK PROGRAM
Get Iron Spine — $59 View All Programs

Add-on to CPS, Reconstruction Foundation, Ultimate Engine or Operator Protocol. Runs alongside your main program.

Dealing with back pain right now? Start with Lower Back Resilience first.