GET STRONG
Get strong
Powerlifting, Strength & ConditioningAt 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
Conditioning
A
Squat movement prep
2 rounds Hip 90/90 get downs x8/ side Adductor rockback w/ foot rotation x8/ side RFESS hip IR biased x8/ side Hollow body hold x30 sec After 2 rounds- complete the following: Band assisted jump or vertical jump 3x6
B
Squat
4 x 4
C
RDL
2 x 8
D
Cable step up
3 x 8
E1
Leg extension
3 x 12
E2
Half kneeling KB windmill
3 x 8
F
Jefferson curl
3 x 5
Conditioning
A
Bench movement prep
2 sets McGill side plank w/ rotation x8/ side Bottoms up KB horizontal abd/add x8/ side Half kneeling wall thoracic rotation x10 each side Banded floor press x10. Sloooow tempo After: Med ball chest slam 3x6. Aim to be powerful!
B
Bench
3 x 5
C
Lat pulldown
3 x 12
D
Seated arnold press
3 x 8
E1
Half kneeling single arm row (bench supported)
3 x 8
E2
Triceps pushdown
3 x 12
Conditioning
F
POWER + PLYOS
Complete 4-5 rounds with minimal rest 1. 30-60 sec of pogo hops (aim for minimal ground contact and keep heels off the floor. Aim to progress to 60 sec) 2. Landmine rotational clean + press x8-10/ side or KB snatch to step. AIM FOR POWER
Conditioning
A
Deadlift movement prep
2 rounds Adductor hinge x8/ side Couch stretch x20 sec/ side Extra range side lying hip abd (without weight or band) x20-30 each side Adductor side plank x20-30 sec each side After: broad jump 2x4-6
B
Deadlift
4 x 3
C
Goblet Bulgarian split squat
6, 5, 5
D1
Constant tension hip thrust
3 x 12
D2
Cossack squat
3 x 8
E
KB side bend
3 x 8
Conditioning
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
Bench
4 x 3
C
Eccentric chin ups
3 x MAX
D
Cable crossover
3 x 10
E1
Lateral raise
3 x 8
E2
Incline bench front raise
3 x 8
F
Dynamic plank push up to pull through
3 x MAX
Conditioning
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
Barbell step up
3 x 8
C
Larsen press
3 x 6
D
Kickstand good morning
3 x 8
E
Inverted row
3 x MAX
Conditioning
F
Depth drop + landing drills
3 rounds total: Depth drop x5-8 Forward landing shock absorption x5-8/ side Lateral landing shock absorption x5-8/ side
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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