Project Alpha (Men's Specialization Program)
Valdez Strength & Performance
Welcome to Project Alpha!
The Alpha Male is commonly referred to as being head of the household, the highest-ranking individual, someone who commands respect and authority.
Project Alpha aims to maximize your potential by providing you with the necessary tools and community to support you.
We don't want to train to just look better
We want to become stronger, more athletic, pain-free, confident, bolder and overall more successful.
JOIN THE TEAM AND BECOME THE BEST VERSION OF YOURSELF.
Prep
A
Upper Body Warm Up
A1 5-10 min Low Intensity Cardio (Treadmill, Elliptical, Bike, Stair Master) B1 Lat Foam Roll - 30s Per Side C1 Bench Child Pose - 45s C2 Lying Thoracic Rotation - 30s Per Side D1 Incline DB Y Raise - 12 Reps Per Side D2 Kettlebell (Or Dumbbell) Pullover - 12 reps D3 Cable External Rotation - 12 Reps Per Side
B
Bench Press
5, 5, 5, MAX @ 80 %
C
Seated DB Shoulder Press
3 x 8
D
Low to High Cable Fly
3 x 12
E
1 Arm Cable Lateral Raise
3 x 12
F1
Dip
3 x 6
F2
DB Skullcrusher
3 x 12
F3
Cable Overhead Tricep Extension
3 x 25
Prep
A
Upper Body Warm Up
A1 5-10 min Low Intensity Cardio (Treadmill, Elliptical, Bike, Stair Master) B1 Lat Foam Roll - 30s Per Side C1 Bench Child Pose - 45s C2 Lying Thoracic Rotation - 30s Per Side D1 Incline DB Y Raise - 12 Reps Per Side D2 Kettlebell (Or Dumbbell) Pullover - 12 reps D3 Cable External Rotation - 12 Reps Per Side
B
DB Pullover
3 x 15
C
Neutral Grip Pull-Up
3 x 8
D
Chest Supported T Bar Row
3 x 10
E
Machine Rear Delt Fly
3 x 15
F1
Barbell Bicep Curl
3 x 6
F2
Alternating DB Hammer Curl
3 x 12
F3
Straight Bar Cable Curl
3 x 25
Prep
A
Lower Body Warm Up
A1 5-10 min Low Intensity Cardio (Treadmill, Elliptical, Bike, Stair Master) B1 Foam Roll Quads - 30s Per Side B2 Foam Roll IT Band - 30s Per Side B3 Foam Roll Hamstrings - 30s Per Side B4 Foam Roll Adductors - 30s Per Side C1 Couch Stretch - 30s Per Side C2 Elevated Pigeon Stretch - 30s Per Side C3 Adductor Rock Backs - 12-15 Reps Per Side D1 Band Walks 8 Reps Per Side D2 Single Leg Deadlift Reach (bodyweight) 8 Reps Per Side
B
Deadlift
5, 5, 5, MAX @ 80 %
C
2 DB Rear Foot Elevated Split Squat
3 x 8
D
Hip Thrust
3 x 10
E
Leg Extension
3 x 12
F
Seated Calf Raises
3 x 15
G
Ab Wheel
3 x 9
H
Side Crunch (On Back Extension)
3 x 15
Prep
A
Upper Body Warm Up
A1 5-10 min Low Intensity Cardio (Treadmill, Elliptical, Bike, Stair Master) B1 Lat Foam Roll - 30s Per Side C1 Bench Child Pose - 45s C2 Lying Thoracic Rotation - 30s Per Side D1 Incline DB Y Raise - 12 Reps Per Side D2 Kettlebell (Or Dumbbell) Pullover - 12 reps D3 Cable External Rotation - 12 Reps Per Side
B
Shoulder Press
5, 5, 5, MAX @ 80 %
C
Lat Pulldown
3 x 8
D
Incline DB Bench Press
3 x 10
E
1-Arm DB Row
3 x 12
F
High Cable Facepull
3 x 15
G1
Iso- Dynamic DB Hammer Curl
3 x 8
G2
Tricep Pushdown
3 x 12
Prep
A
Lower Body Warm Up
A1 5-10 min Low Intensity Cardio (Treadmill, Elliptical, Bike, Stair Master) B1 Foam Roll Quads - 30s Per Side B2 Foam Roll IT Band - 30s Per Side B3 Foam Roll Hamstrings - 30s Per Side B4 Foam Roll Adductors - 30s Per Side C1 Couch Stretch - 30s Per Side C2 Elevated Pigeon Stretch - 30s Per Side C3 Adductor Rock Backs - 12-15 Reps Per Side D1 Band Walks 8 Reps Per Side D2 Single Leg Deadlift Reach (bodyweight) 8 Reps Per Side
B
Back Squat
5, 5, 5, MAX @ 60 %
C
Barbell Romanian Deadlift
3 x 8
D
Landmine Reverse Lunge
3 x 10
E
Back Extension
3 x 15
F
Standing Machine Calf Raise
3 x 20
G
Kneeling Cable Crunch
3 x 10
H
Strict Lower Hanging Leg Lifts
3 x 10
Miguel Valdez
CERTIFIED PERSONAL TRAINER (NASM-CPT) * CERTIFIED CORRECTIVE EXERCISE SPECIALIST (NASM-CES) * CERTIFIED NUTRITION COACH (Pn1) * CERTIFIED CONDITIONING COACH (DTS)
Send a Direct Message via Instagram @valdezstrengthandperformance or you can Email valdezstrengthandperformance@gmail.com
Start My 7-Day Free Trial
Malcolm "X" Gordon
UFC Fighter
Verified Athlete"These guys have honestly done some of the best conditioning in sports performance work I’ve ever done! My man is extremely professional and I recommend to everybody out there looking to take their fitness game to the next level!!! - Malcolm "X" Gordon"
Justin Parina
3x National Champion, Team Canada Boxer
Verified Athlete"Before training at the Olympic Centre I had a chance to work and train with Miguel. An essential trait he has is recognizing my sport’s kinetic links and adopting a specific program for my performance. From beginner to elite level, he will accommodate your goals and push you towards new limits."
Kyle Jordan
Amateur Boxer
Verified Athlete"The work I’ve had with Miguel provided a huge step up in my performance. I met him for 1 month before an international fight and my performance was a huge success. Since then, it has shown nothing but growth in my body and performance. The environment to work with Miguel is out of this world."
Elie Germeil
Professional Boxer
Verified Athlete"Training with Miguel is the best decision I’ve made as an athlete. I’ve gotten stronger, faster and more powerful. All exercises were put together to fine tune my body for my competitions. I'm at my strongest after his camps, Miguel is attentive and takes everything into consideration."
When you join a team you’re getting more than programming, you’re joining an online community.
Project Alpha (Men's Specialization Program)
Project Alpha (Men's Specialization Program)
Project Alpha (Men's Specialization Program)
