Hogan Strength for Athletes

Annex Training Center

Coach
Caitlin Hogan

Linear program focused on getting you stronger, faster, and more explosive

Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Committed Teammates
A vibrant community that will keep you pushing to unlock your best
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.
Equipment
Required
Barbell // DBs // KBs
Recommended
Rope // Sled // Rower | Bike | Treadmill
sample week banner image
phoneMockup
Sample Week
Week 1 of 9-week program
Sunday
Wave 2 - 8s

A1

Power Clean

8 x 5 @ 65 %

A2

Front Squat

8 x 5

B

Ring Dips

3 x MAX

C

L-Sit

5 x MAX

D

Hill Sprints

6 x 30

Circuit

E

"Char" For Time 50 Wall Balls 400m Run 30 Wall Balls 400m Run 20 Wall Balls 400m Run

Monday
Wave 2 - 8s

A1

Back Squat

8 x 5 @ 65 %

A2

Jump Squat

8 x 8

B

GHD Sit-Up

3 x 20

C

Back Extension

5 x 10

Conditioning

D

"Not My First Rodeo"

"Not My First Rodeo" 3 RDS 30 Sit ups 30 DB Sumo Deadlift High Pull 30 Wall Balls 30 Ring Rows Agility Ladder Walking Plank (Down and Back) 2:00 Rest

Tuesday
Cardio Day

Circuit

A

0:00-8:00 500m Row 75 Double Under or 150 Single Jump Ropes 400m Run 8:00-16:00 3 Rounds: 250m Row 15 HR Push ups 15 Burpees 16:00-24:00 3 rounds: 50 Double Unders or 150 Single Jump Ropes 20 KB Swings 24:00-32:00 3 rounds: 200m Run 5 DB Snatches L 5 DB 1 arm OH Squats L 5 DB Snatches R 5 DB 1 arm OH Squats R

Wednesday
Wave 2 - 8s

A

Shoulder Press

8 x 5 @ 65 %

B

Pull-Up

5 x 5

C

Med Ball Vertical Throw

10 x 5

D

Sled Pull

5 x 12

"Mix It Up Challenge"

E

"Mix It Up Challenge" 50 Air Squats 50 Bulgarian Split Squats off Box with DBs (25 each) 50 Box Jumps 50 DB RDL 50 Russian KB Swings 50 DB Glute Bridges

Thursday
Wave 1 - 10s

A1

Deadlift

8 x 8 @ 65 %

A2

Alternating Jumping Lunges

8 x 12

B

Front Rack Walking Lunge

5 x 10

C

Good Morning

10 x 5

Conditioning

D

Circuit

"Nice and Simple" 3RDS Interval 40:20 R DB Snatch L DB Snatch R Renegade Row L Renegade Row R DB Flood Press L DB Floor Press Hollow Rock Superman

FAQs
Is this for anyone?
Yes! As long as you've been trained with positioning and technique - this program is for you
Hogan Strength for Athletes