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GET STRONG

Get strong

Powerlifting, Strength & Conditioning

Coach

Hailey Barragan

At GET STRONG, our programming focuses heavily on building your strength for the compound exercises: squat, bench, and deadlift. In addition to that, we include a mix of exercises that will help you increase your strength, muscle size, and endurance. Our goal is to help you become a well-balanced athlete.

Programming includes 5 sessions per week. 2 lower body, 2 upper body, and a full body. I include optional cardio and conditioning! If you have limited time and can only commit to three to four days, there is a resource available in the group that offers guidance on modifying the sessions to suit your schedule. Every four weeks, new programming will be made available through the Train Heroic app!

I have a full coaching option with a private facebook group for form checks and DPT support from a physical therapist for $33/month. If you'd like to join that, head over here to get started: https://www.haileybarragan.com/monthly-program

$22 / mo

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Tired of not seeing results?

Tired of trying programs without getting the results you want? Are you interested in a progressive overload based program designed to get you stronger and more confident in the gym? Let's concentrate on getting you stronger and improving your overall well-being. A better physique will come naturally as a result.

Who is this program for?

This program can fit all fitness levels ranging from beginner to more advanced. It utilizes RPE and percentage based backoff sets for your lifts. Get strong is a periodized program written to get you strong while also putting on muscle (if you align your nutrition with that goal) and increasing athleticism. It is a written as a 5 day split- lower, upper, lower, upper, full.

What kind of movements can I expect?

We focus heavily on the basic movement patterns. We believe in creating well rounded athletes so in addition to the main compound lifts, you will see a lot of unilateral, rotational, core, and conditioning work. We will have you moving in all planes of motion!

Get long lasting results

This program isn't some quick fix or 8 week challenge. This programming is designed to get you stronger for life with long term goals in mind. Coach Hailey looks at the big picture while writing out programming and Dr. Katie Dabrowski includes movement prep and some of her favorite accessories to keep your body healthy while getting stronger!

Features

Access to your coaches

Direct access to coach Hailey via the Get strong message feature

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Programming will be delivered through the app along with instructional videos for every movement.

Equipment

Required

Barbell // Squat rack // Bench // Plates // DBs or KBs // Pulley system // Long bands

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

PRIMARY SQUAT DAY

Conditioning

Squat movement prep 2

Complete 1-2 rounds! Hip 90/90 rocks x8/ side Adductor side plank x10 sec/ side Side lying hip raise x10/ side Long sitting hip flexor lift off x8/ side Front foot elevated split squat iso hold x20 sec/ side NO WEIGHT AFTER, perform weighted bracing: Set a timer for 3 min. Place KB on diaphram and take a big brace/push against KB. While holding that brace, take 3 breaths without letting the KB drop! REST for 10 sec, then go again til you hit 3 min!

Squat

3 x 5

Landmine kickstand RDL w/ rotation

3 x 6

Cossack squat

10, 5, 1

Cable side bend

3 x 10

Back extension iso holds

3 x 10

Monday

SECONDARY BENCH DAY

Conditioning

Bench movement prep 3

Complete 1-2 rounds total! Quadruped thoracic rotation x8/ side Lat stretch/contraction x8/ side Thoracic extension x8 HK bottoms up horizontal abd/add x8/side HK bottoms up single arm press x8/ side HK bottoms up bench x8/ side

3 count pause bench

1, 5, 5, 5

Chin up

3 x MAX

Chest supported row

3 x 12

Reciprocal alternating Z press

3 x 20

Rolling db triceps extension

3 x MAX

Conditioning

Optional conditioning, depth drops/rotational jumps, LISS

Choose one: OPTION 1: 3 ROUNDS Sled push (back and forth on turf) Front rack farmers carries (back and forth on turf) Dynamic plank x4-6/ side OPTION 2: 3 ROUNDS Depth drop to vertical jump x10 Lateral box jump w/ rotation x5/ side Plank x20-30 sec (can do weighted) OPTION 3: Stair master, incline walk, or stationary bike for 20 min. Keep pace where you are working but can hold a conversation!

Tuesday

SECONDARY SQUAT, TERTIARY BENCH DAY

Conditioning

Squat movement prep 2

Leg press, hack squat, or secondary squat of choice

3 x 12

Larsen press

3 x 5

Barbell step up

3 x 6

Cable lateral raise

3 x 10

Cable rope face pull

3 x 12

KB swing

3 x 12

Wednesday

PRIMARY DEADLIFT, PRIMARY BENCH DAY

Conditioning

Deadlift movement prep 2

Complete 1-2 rounds total Adductor rock back x10/ side Bridge walkout x20 steps Med ball hip airplane x8/ side Banded reverse nordic x8 Hollow body hold x20 sec After, perform weighted bracing: Set a timer for 3 min. Place KB on diaphram and take a big brace/push against KB. While holding that brace, take 3 breaths without letting the KB drop! REST for 10 sec, then go again til you hit 3 min!

Deadlift

3 x 5

Bench

1, 4, 4, 4

Hamstring curl

3 x 12

Leg extension

3 x 12

Copenhagen cross connect crunch

3 x 8

Squat Palov

3 x 10

Thursday

ATHLETIC CONDITIONING DAY

Stationary bike

1 x 15:00

KB front rack walking lunge

3 x 20

10 Minute chin up EMOM

10 x 3

Bulgarian split squat high knee jump

3 x 10

Band assisted plyo push up

3 x MAX

Circuit

3 ROUNDS Lateral box jump w/ rotation x5/ side Landmine split jerk x8/side Plank x20-30 sec (can do weighted)

Coach

More from Get strong

Hailey Barragan

CPT, S&C, PPSC Hailey is a certified strength and conditioning coach who has coached thousands of people online and in person. She is a mom who was once 55 lbs overweight and changed her entire life through strength training. Hailey competes in powerlifting but also brings in more fun into the programming through different accessory variations.

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FAQs

How many workouts are programmed each week?

There are a total of 5 sessions per week! A full warmup is included in every session a long with core programmed 3x per week. Every movement programmed has a detailed video on how to properly perform each movement!

Does this come with coaching?

This option does not come with coaching BUT, I offer the same program with coaching, form checks, access to a private facebook group of coaching members, and access to a Doctor of physical therapy. This option is $33/month. Click this link to sign up! https://www.haileybarragan.com/monthly-program

Can I modify to 3-4 days?

Yes! Message me in the app and I will send you a PDF explaining how to modify your sessions!

What if I don't have access to certain equiptment?

That is fine! Thankfully, Train Heroic allows you to easily swap out an exercise for a different one based on equipment availability.

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