Iron Cougs Forever All-Access: Training by WSU Strength in TrainHeroic

Iron Coug Forever

Coach

WSU Strength

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

$30 / mo

Get Iron Cougs Forever All-Access

Stay Athletic

Train like you favorite Coug with a program emulates how they train in season and out of season! This program focuses on the development of foundations strength and power, allowing you to stay athletic or further pursue your personal goals. Consisting of three total body lifts and two sprint days/ recovery sessions keeping you primed and ready to carry that Coug spirit.

Get Big

Build lean muscle and get shredded. This program focuses on building muscle mass, leaning out and increasing strength. Get Big programming consists of four days of training with a upper body and lower body split maximizing gains and performance.

Stay Healthy

Prioritize your wellbeing and establish health as a cornerstone of your life. Elevate your physical state with the Stay Healthy program through functional fitness and aerobic development. This program consists of four days of training with two days of full body circuits and two days of aerobic training that will prepare you for whatever life throws at you.

Features

Access to your coaches

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

Programming 7 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

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Sample Week

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

Sunday

Week 1 Day 1

Box Jump

3 x 3

Med Ball Scoop Toss

3 x 3

Two Way Toe Touch Progression

3 x 5

Trap Bar Deadlifts

3 x 6

Box Pigeon Stretch

3 x 0:15

Goblet Split Squat

2 x 8

Tall Kneeling Lift

2 x 8

1/2 Kneeling Landmine Press

2 x 8

Chest-Supported DB Row

2 x 8

RKC Plank

2 x 0:15

Monday

Week 1 Day 2

Circuit

Dynamic Warm Up Quad Stretch x15 yards Cradle x15 yards Worlds Greatest W/T-Spine Rotation x15 yards Hamstring Scoops x15 yards Alternating Lateral Lunge x15 yards Straight Leg March x15 yards Forward Skip W/Arm Swings x15 yards Backward Skip W/Arm Swings x15 yards A-Skip x15 yards Lateral Shuffle x15 yards Lateral Shuffle x15 yards Lateral Carioca x15 yards Lateral Carioca x15 yards Backpedal x15 yards

Hill Sprints

6 x 10

Soft Tissue

1 x 1:00

Active Leg Lowering

2 x 6

BW Single Leg RDL

2 x 6

Half Kneeling Adductor Rock

2 x 6

Bretzel 2.0

Bench T-Spine Mobs

2 x 5

Side Lying T-Spine Rotation

2 x 6

Supinated Wall Slides

2 x 8

RKC Plank

2 x 0:15

Tuesday

Week 1 Day 3

Single Leg Box Jump

3 x 3

Med Ball Shotput

3 x 3

Clamshell

3 x 8

Back Squat

3 x 6

Bretzel

3 x 5

Banded Push Up

2 x 8

TRX Row

2 x 8

Tall Kneeling Palloff Press

2 x 8

Single Leg Hip Thrust

2 x 8

Side Plank

2 x 0:15

Wednesday

Week 1 Day 4

Circuit

Lateral Sprints

6 x 10

Soft Tissue

1 x 1:00

Active Leg Lowering

2 x 6

BW Single Leg RDL

2 x 6

Half Kneeling Adductor Rock

2 x 6

Bretzel 2.0

Bench T-Spine Mobs

2 x 5

Side Lying T-Spine Rotation

2 x 6

Supinated Wall Slides

2 x 8

RKC Plank

2 x 0:15

Thursday

Week 1 Day 5

M/L Box Hop

3 x 3

Med Ball Slam

3 x 5

Cable Facepull

3 x 8

DB Bench Press

3 x 6

DB Row

3 x 8

1 Hand Supported SL RDL

2 x 8

Tall Kneeling Lift

2 x 8

Goblet Reverse Lunge

2 x 8

Reverse Crunch

2 x 6

Coach

More from Iron Coug Forever

WSU Strength

Join Iron Cougs Forever!

Your journey didn’t end at graduation—and neither should your commitment to strength, discipline, and excellence. The Iron Cougs Forever Program is your chance to further pursue your goals and fuel that Coug Spirit into the next chapter of life.

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FAQs

Who is this training for?

This training is for WSU alumni and supporters that are looking to train like their favorite Coug athletes while further supporting the growth of WSU Athletics.

The Proof

Stay Athletic Athlete

Athlete 1

Verified Athlete

"I saw great improvement in my overall strength and mobility from the stay athletic program. I have enjoyed the training, and I look forward to what is in store in the future."

Stay Healthy Athlete

Athlete 2

Verified Athlete

"I realized I need to start prioritizing my health and wellness and took the steps towards a better life. I have a very busy schedule, and the Stay Healthy program was able to fit both my schedule and my needs! Sence starting the program I feel better than ever and ready to take on every day."

Get Big Athlete

Athlete 3

Verified Athlete

"I was tired of doing the same old thing in the gym every week and I started slowing in my growth. With my goal still being to gain lean muscle, the Get Big program not only jump started my gains but gave my new movements and training sessions to look forward to every week!"

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Iron Cougs Forever All-Access

Iron Cougs Forever All-Access

Iron Cougs Forever All-Access

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