Hagele Strength

Functional Fitness, Functional Training, Strength & Conditioning, Personal Training
Coach
Anthony Hagele

Features
6 sessions per week
Must use App app to view and log training
Team Training
$39 / mo
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Elite-Level Programming
This program is built for advanced athletes who want to train like professionals. It combines cutting-edge methods like conjugate periodization with proven strategies to develop strength, power, and conditioning at the highest level.
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Comprehensive Athletic Development
PEAK Performance focuses on building every key attribute—strength, explosive power, endurance, and mobility—ensuring you’re not just strong, but a complete, high-performing athlete. It’s the ultimate system for unlocking your full potential.
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Sustainable Progress for High Performers
Even advanced athletes can plateau. This program is designed to keep your progress steady and sustainable, with intelligent progressions and exercise variety that challenge your limits while prioritizing recovery and longevity.
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Precision and Focus
Every session is purposeful, maximizing your effort and delivering results where it matters most. From detailed strength work to high-intensity conditioning, this program ensures every minute of training drives measurable performance gains.
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Advanced Training with Adaptability
Whether you’re preparing for competition or striving to reach new levels of performance, PEAK Performance adapts to your goals. With options for advanced movements, high-output conditioning, and scalable progressions, it’s designed to meet the demands of elite athletes.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 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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Demo Videos
Access high-quality demo videos for each exercise and replicate the technique shown to ensure proper form, safety, and effectiveness.
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Elite Coaching & Programming
Built on the Conjugate Method, blending strength, performance, and conditioning for balanced, year-round athletic development.
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Direct Coaching Access
Get expert guidance with direct access to your coach for questions, feedback, and support throughout your training journey.
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Delivered through TrainHeroic
Access your complete program, track progress, and follow workouts seamlessly through the TrainHeroic app.
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
Lower Body Strength

Conditioning

A

Peak Lower-Body Warm-up

Focus: Hip mobility, hamstring/glute activation, and lower body prep. 1. Foam Roll Quads, Glutes, IT Band: 10-15 passes each 2. Lacrosse Ball Hip Flexor Release: 30 seconds/side 3. World’s Greatest Stretch: 6-8 reps/side 4. 90/90 Hip Stretch with Reach: 6-8 reps/side 5. Spiderman with Hip Lift: 6 reps/side 6. Glute Bridges: 12-15 reps 7. Lateral Band Walks: 8-10 steps each way 8. Single-Leg RDL (Bodyweight or Light DB): 8 reps/leg 9. Goblet Squats: 8-10 reps 10. Walking Lunges (Bodyweight): 6-8 reps/leg 11. Broad Jumps or Box Jumps: 6 reps Time: 10-12 minutes

B

Trap Bar Deadlifts

5, MAX, MAX @ 85, 80, 85 %

C1

Bulgarian Split Squat

3 x 10

C2

Romanian Deadlift

3 x 10

D1

Reverse Hyperextension

3 x 15

D2

Hanging Leg Raise

3 x 15

E

KB Farmer's Walk

3 x 50 @ 70 lb

Tuesday
Aerobic Conditioning

Conditioning

A

45 Min Zone 2 Session

45 minutes steady state Zone 2 on your choice of modality (e.g., Bike Erg, Air Bike, Row Erg, or Incline Treadmill Walk). Keep HR steady throughout, aiming for a HR of 180-your age (for example, if you are 30 years old, your target HR would be 150)

Wednesday
Upper-Body Strength

Conditioning

A

Peak Upper-Body Warm-Up

Focus: Shoulder stability, thoracic mobility, and pressing/pulling prep. 1. Foam Roll Upper Back: 10-15 passes 2. Lacrosse Ball Pec/Shoulder Release: 30 seconds per side 3. Cat-Camel: 10 reps 4. Thread the Needle (Thoracic Stretch): 6-8 reps/side 5. Band Pull-Aparts: 15-20 reps 6. Scapular Wall Slides: 10-12 reps 7. Serratus Push-Ups (Scap Push-Ups): 10 reps 8. Half-Kneeling Single-Arm Band Row: 8-10 reps/arm 9. Half-Kneeling KB Shoulder Press or DB Press: 8-10 reps/light weight 10. Plank Shoulder Taps: 10-12 reps/side Time: 8-10 minutes

B

Neutral-Grip Bench Press

3, MAX, MAX @ 90, 85, 85 %

C1

Chin-Up

3 x 6

C2

Chest-Supported DB Row

3 x 10

C3

Band Face Pull

3 x 15

D1

Tricep Rope Pulldowns

3 x 15

D2

Zottman Curls

3 x 12

E

Ab Wheel

3 x 10

Thursday
Mixed Modality Aerobic Conditioning

Mixed Modality Aerobic Circuit

A

AMRAP 30 minutes 1. 12 Kettlebell Swings 2. 250m (or 1 minute) Row Erg or Ski Erg 3. 10/10 Walking Lunges 4. 12 Push-Ups 5. 500m (or 2 minutes) Bike Erg or Assault Bike

Friday
Lower-Body Hypertrophy

Conditioning

A

Peak Lower-Body Warm-up

Focus: Hip mobility, hamstring/glute activation, and lower body prep. 1. Foam Roll Quads, Glutes, IT Band: 10-15 passes each 2. Lacrosse Ball Hip Flexor Release: 30 seconds/side 3. World’s Greatest Stretch: 6-8 reps/side 4. 90/90 Hip Stretch with Reach: 6-8 reps/side 5. Spiderman with Hip Lift: 6 reps/side 6. Glute Bridges: 12-15 reps 7. Lateral Band Walks: 8-10 steps each way 8. Single-Leg RDL (Bodyweight or Light DB): 8 reps/leg 9. Goblet Squats: 8-10 reps 10. Walking Lunges (Bodyweight): 6-8 reps/leg 11. Broad Jumps or Box Jumps: 6 reps Time: 10-12 minutes

B

1 1/4 Front Squat

C1

DB Step Up

C2

Glute-Ham Raise

D1

KB swings

D2

Walking Lunge

E1

Sled Push

E2

Stir the Pot

Saturday
Upper-Body Hypertrophy

Conditioning

A

Peak Upper-Body Warm-Up

Focus: Shoulder stability, thoracic mobility, and pressing/pulling prep. 1. Foam Roll Upper Back: 10-15 passes 2. Lacrosse Ball Pec/Shoulder Release: 30 seconds per side 3. Cat-Camel: 10 reps 4. Thread the Needle (Thoracic Stretch): 6-8 reps/side 5. Band Pull-Aparts: 15-20 reps 6. Scapular Wall Slides: 10-12 reps 7. Serratus Push-Ups (Scap Push-Ups): 10 reps 8. Half-Kneeling Single-Arm Band Row: 8-10 reps/arm 9. Half-Kneeling KB Shoulder Press or DB Press: 8-10 reps/light weight 10. Plank Shoulder Taps: 10-12 reps/side Time: 8-10 minutes

B

Incline DB Bench Press

C1

Lat Pulldown

C2

Kneeling Landmine Press

D1

Seated Cable Row

D2

Incline Lateral Raise

E1

Band Tricep Push Down

E2

Paloff Press Walk Out

Coach
More from Hagele Strength
coach-avatar Anthony Hagele

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Your Peak Performance Awaits You - Start Today!

The PEAK Performance Program is your ticket to achieving elite strength, power, and conditioning. Built for everyday athletes, it blends science-backed methods with real-world results to push your limits and unlock your full potential. Stop guessing and st

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FAQs
Who is the PEAK Performance Program designed for?
This program is tailored for advanced athletes and highly motivated individuals who want to train like high performers. It’s perfect for those seeking to improve strength, power, conditioning, and overall athleticism, all within a structured, evidence-based system.
What if I don’t have all the required equipment?
While having access to the required equipment will allow you to fully utilize the program, substitutions are provided for most exercises. You’ll still be able to follow the program and see incredible results.
How long are the training sessions?
Most sessions are designed to be completed in 60–75 minutes, including warm-ups and finishers. This ensures you’re maximizing results without overloading your schedule.
Can I do this program while training for a specific sport or event?
Absolutely! The PEAK Performance Program complements sport-specific goals by building a strong foundation of athleticism. Whether you’re preparing for a competition or improving performance in your sport, this program will enhance your strength, power, and conditioning.
How is this program different from others?
PEAK Performance is a comprehensive program based on proven methods like conjugate periodization. It focuses on developing multiple physical attributes simultaneously, ensuring consistent progress without burnout. Unlike generic plans, it’s built for high performers who demand elite results
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