GET STRONG+: Training by Hailey Barragan in TrainHeroic

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!

You will recieve access to our private facebook group for daily form checks, coaching, a community of like minded members, AND access to Dr. Katie Dabrowski as a resource for all things physical therapy!

Features
5 sessions per week
Must use App app to view and log training
Team Training

$33 / mo

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Tired of not seeing results?

Tired of switching between different 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 making you stronger and improving your overall well-being. A better physique will come naturally as a result.

Is this program for me?

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.

Physical therapy support

At Get strong, we believe in creating a well rounded athlete and that includes getting support for common aches and pains from lifting. Because after all, we are all human and will experience random aches and pains throughout our journey. You will have access to our DPT- Dr. Katie Dabrowski as a resource for common aches and pains. Plus tons of files and videos for mobility and strengthening!

What 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.

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!

Features

Access to your coaches

Direct access to coach Hailey via the Get strong message feature and direct access to Hailey and Dr. Katie Dabrowski via our private facebook group

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

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

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

Recommended

Barbell // Squat rack // Dumbbells // Kettlebells // Bench // Hip thrust pad // Long bands // Leg press/hack squat // leg extension // hamstring curl (optional)

Sample Week

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

Sunday

2023-11-20

Lower body warmup

Squat

1 x 1

Squat

1 x 4

Squat -10%

2 x 4

B stance RDL w/ rotation

3 x 8

Slow tempo hip thrust

3 x 12

Leg extension

3 x 10

Stability ball around the world

3 x 6

Monday

2023-11-21

Upper body warmup

Bench

1 x 1

Bench

1 x 4

Bench -10%

2 x 4

Eccentric chin ups

3 x MAX

Single arm half kneeling pulldown

3 x 10

Bird dog row

3 x 8

Rear delt fly

3 x 12

Tuesday

2023-11-22

Lower body warmup

Deadlift

1 x 1

Deadlift

1 x 4

Deadlift -10%

2 x 4

Deficit bulgarian split squat

3 x 6

Leg press

3 x 10

Weighted side plank

3 x 0:30

Hip flexion on cable

3 x 10

Wednesday

2023-11-23

Upper body warmup

Bench

4 x 4

High incline shoulder press

3 x 8

Neutral grip pull down

3 x 10

Half kneeling single arm row (bench supported)

3 x 8

Lateral raise dropset

3 x 6

Skull crushers

3 x 10

Biceps curl

3 x 10

Thursday

2023-11-24

Lower body warmup

3-0-0 Tempo squat

3 x 5

Bench

3 x 3

Lateral step up

3 x 8

Staggered stance landmine press or kb z press

3 x 10

Pushup

3 x MAX

Half kneeling cable rotation

3 x 10

Thursday

2023-11-24

Lower body warmup

3-0-0 Tempo squat

3 x 5

Bench

3 x 3

Lateral step up

3 x 8

Landmine rotational clean + press

3 x 10

Pushup

3 x MAX

Alternating KB swing ladder

3 x 8

Half kneeling cable rotation

3 x 10

Coach

More from Get strong

Hailey Barragan

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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?

Yes! You will recieve an email after signing up with a client handbook and a link to our private facebook group for form checks, coaching, and DPT access

Can I modify to 3-4 days?

Yes! You will recieve a client handbook once you sign up which will guide you through the process of modifying!

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.

The Proof

Kelsey Ryan

Client testimonial

Verified Athlete

"This program has made me the strongest I've ever been. Programming is thoughtful, sound and collaborative, and she has an uncanny ability to deliver form cues that really make a difference. She's helped me rebuild my squat and RDL from the ground up and I am SO much more confident in my other lifts."

Courtney MacRury

Client testimonial

Verified Athlete

"I have gained so much strength and confidence since starting in March. I love how straightforward the workouts are and it’s so exciting and motivating to see what I will be able to do each week. Hailey always has the best tips to help with form, even the little tweaks make such a difference!"

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