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

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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.
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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.
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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!
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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
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Access to your coaches
Direct access to coach Hailey via the Get strong message feature
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
2024-03-11

Prep

A

Movement prep LOWER 1

2-3 rounds Adductor hinge x8 each side Bridge walkouts x30 sec Side lying hip raise hold x20-30 sec Front foot elevated split squat iso hold (get to the bottom of a split squat without knee touching floor) x40 sec

B

Squat

1 x 8

C

Squat (60 seconds rest in between sets)

3 x 5

D

B stance RDL w/ rotation

3 x 8

E

Leg press or Hack squat

3 x 12

F1

Cossack squat or lateral lunge to clean

3 x 6

F2

Bent knee dragonfly

3 x MAX

Monday
2024-03-12

Prep

A

Movement Prep UPPER 1

2 sets Prone thoracic extention lift offs x10 Leaning lateral raise (super light) slooooow tempo x10 each side Half kneeling wall thoracic rotation x10 each side Banded floor press x10. Sloooow tempo

B

Bench

1 x 8

C

Bench (60 second rest in between sets)

3 x 5

D

Tall kneeling landmine press

3 x 10

E

Chin up or Single arm pull down

3 x 12

F

Chest supported row

3 x 10

G

Triceps burnout

3 x 10

H

Incline bench biceps curl

3 x 12

Tuesday
2024-03-13

Prep

A

Movement Prep LOWER 2

2 rounds Hip 90/90 get down x8-10 each side Extra range side lying hip abd (without weight or band) x20-30 each side Hollow body hold x30 sec Adductor side plank x20-30 sec each side

B

Deadlift

1 x 8

C

Deadlift (60 second rest in between sets)

3 x 5

D

Barbell step up

3 x 6

E

Bulgarian split squat

3 x 8

F1

Hamstring curl

3 x 10

F2

Copenhagen long lever active reps, weighted

3 x MAX

Wednesday
2024-03-14

Prep

A

Movement Prep UPPER 2

2 rounds Cable ER walkout x30 sec each side KB bottoms up horizontal adduction/abduction x8 each side rpe 6 Turkish sit up x6 each side rpe 6 DB supported shoulder ER x8-10 each side

B

Larsen press

3 x 6

C

Seated arnold press

3 x 10

D

Pec fly

3 x 10

E

Triceps pushdown

3 x 12

F1

Cable lateral raise

3 x 12

F2

Band pull apart

3 x 30

Thursday
2024-03-15

Prep

A

Movement Prep LOWER 3

2 rounds Reverse nordic x10 Foam roller bridge iso hold x30 sec Med ball hip airplane x10 each side Posterior capsule stretch x30 sec each side

B

Pause squat

3 x 4

C

Single arm/ single leg bench w/ shoulder off bench

3 x 10

D

Reverse lunge to single leg RDL

3 x 8

E

Wide grip row

3 x 12

F

Alternating KB swing ladder

3 x 6

G

B stance hip thrust

3 x 12

Coach
coach-avatar 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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