1st Lt. Alyse Sundeen, adjutant, 3rd Armored Brigade Combat Team, 4th Infantry Division, participates in the trap bar dead lift portion of the Iron 7 Physical Training regimen at Garcia Physical Fitness Center Sept. 30, 2016. (Photo by Staff Sgt. Ange Desinor)
By Staff Sgt. Ange Desinor
3rd Armored Brigade Combat Team Public Affairs Office, 4th Infantry Division
Key leaders and Soldiers of 3rd Armored Brigade Combat Team, 4th Infantry Division, took on the Iron 7 Physical Training Sept. 30, 2016, at the Garcia Physical Fitness Center to build esprit de corps and welcome the new deputy commander of the 4th Inf. Div., Col. Christopher T. Donahue.
“The Iron 7 Physical Training workout is what we created with 3rd Brigade in mind,” said Joe Todd, an assistant strength and conditioning coach for 4th Infantry Division’s Human Performance Optimization Program (HPOP). “Command Sgt. Major Todd Sims was on his way out (as the brigade command sergeant major) so we decided to create the workout as a parting gift.”
The Iron 7 PT is a functional, metabolic, conditioning- and strength-based training.
“You get a lot of ‘bang’ for your buck with this workout,” said Todd. “Ironically, it stuck as a tradition.”
Command Sgt. Maj. Jason Decker, 64th Brigade Support Battalion, spots Lt. Col. John Gilliam, commander, 1st Battalion, 66th Armor Regiment, during the 3rd Armored Brigade Combat Team, 4th Infantry Division, Iron 7 Physical Training at Garcia Physical Fitness Center Sept. 30, 2016.
The Iron 7 PT consists of a sled push, pullups, trap bar dead lifts, bench press, walking dumbbell lunges, bent over row and a 700-meter row, which had to be done three times.
“It’s all set up in a circuit training format to push endurance and conditioning as well,” said Todd.
Iron 7 has been around for at least five months after Sims came back from the National Training Center at Fort Irwin, California.
“We are a divisionwide asset to work with Soldiers,” said Todd. “Our mission … is to focus on combat readiness, injury prevention and working with injured Soldiers. We are a team of five and we try to disseminate as much information as possible. As 3rd Brigade gets ready to deploy, those are things we focus on and incorporate in our program as well as tactical elements.”
Iron 7 is a snapshot of certain things done in the HPOP program.
“When the units come in we have specific workouts laid out for them,” said Todd. “This is a great workout for today. When the Soldiers come in we have a very structured program for them to follow to ensure they’re ready to deploy.”
For some, this was their first time participating.
“I’m pretty much a gym-head,” said Sgt. Derek White, infantryman, 3rd ABCT, 4th Inf. Div. “This was my first time participating, and I felt that the rower was the most challenging. This was an opportunity to enhance camaraderie with everyone as well as get a good workout in. My motivation throughout it was at an all-time high.”