Project Alpha (Men's Specialization Program): Training by Miguel Valdez in TrainHeroic

Project Alpha (Men's Specialization Program)

Valdez Strength & Performance

Coach
Miguel Valdez

Welcome to Project Alpha!

If you’re new to Valdez Strength & Performance, we want to thank you for trusting us with your health and nutrition goals! If you’re a returning team member – WELCOME BACK!

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.

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TRAIN SMART AND STOP GUESSING
This program includes everything you need to ensure that your workouts are effective towards your goals. Each workout includes what exercises to perform, video demonstrations, number of sets, reps, progress tracking, exercise substitutions and more.
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YEAR-ROUND PLANNED PROGRAMMING
This program runs year-round, meaning you can hop in at anytime! Every month you will receive a new 4-Week program to follow, these are created from both field-based experience and evidence-based training protocols to ensure every second you spend in the weight room is purposeful and with reason.
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COACH ACCESS AND COMMUNITY
Have questions about the program? Unsure if your form is correct? Need tips on exercise and nutrition? With this program you will have direct access to Miguel (your coach) and other like-minded individuals to answer any questions you may have, help push your limits, hold you accountable, celebrate wins and provide the feedback you need to grow.
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 5 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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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, through an app.
Equipment
Required
GYM ACCESS
Recommended
Resistance Bands // Foam Roller
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

Strength/Power

A

Home Training 1 (No Equipment)

A1 Squat - Hold 15-30 seconds + 12-20 Reps A2 Push Up - Hold 15-30 seconds + 8-15 Reps A3 Hip Thrust - Hold 15-30 seconds + 12-20 Reps A4 Banded Row - Hold 15-30 seconds + 8-15 Reps A5 Plank - Hold 20-45 seconds 3-5 Rounds

Sunday
Week 2 Day 1

Conditioning

A

Home Training 6 (1DB / 1KB)

A1 Goblet Squat - Hold 15-30 seconds + 12-20 Reps A2 Push Up - Hold 15-30 seconds + 8-15 Reps A3 DB Hip Thrust - Hold 15-30 seconds + 12-20 Reps A4 Plank Row - Hold 15-30 seconds + 8-15 Reps (Per Side) 3-5 Rounds

Monday
Push

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

3 x 12

C

Incline DB Bench Press

3 x 12

D

1/2 Kneeling 1 DB Press

3 x 12

E

Low to High Cable Fly

3 x 15

F

DB Lateral Raise

3 x 20

G

Tricep Rope Pulldowns

15, 15, 8, 20

H

Single Arm Cable Extensions

3 x 15

Monday
Week 1 Day 2

Strength/Power

A

Home Training 3 (No Equipment)

Set a Timer for 30 seconds On and 30 seconds Rest A1 Reverse Lunge (1 Set Per Side) A2 Backpack Squat Press (1 Set Per Side) A3 Glute Bridge Walkout A4 Backpack Row A5 Straight Leg Sit Up A6 Jumping Jacks 4-6 Rounds

Monday
Week 2 Day 2

Conditioning

A

Home Training 7 (1DB / 1KB)

Set a Timer for 30 seconds On and 30 seconds Rest A1 Goblet Reverse Lunge (1 Set Per Side) A2 DB Squat Press (1 Set Per Side) A3 DB / KB Swing A4 3 Point Row (Per Side) A5 Straight Leg Sit Up A6 Jumping Jacks 4-6 Rounds

Tuesday
Pull

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

Cable Rope Pullover

3 x 20

C

Lat Pulldown

3 x 12

D

Chest-Supported DB Row

3 x 12

E

Hammer Strength High Row

3 x 15

F

High Cable Facepull

3 x 15

G

Machine Preacher Curl

15, 12, 8, 20

H

Hammer Curl

3 x 12

Tuesday
Week 1 Day 3

Home Training 4 (No Equipment)

A

3-5 Sets Per Exercise A1 Hip Thrust 15-25 Reps B1 Push Ups 8-15 Reps C1 Squat 15-25 Reps D1 Backpack Row 8-15 Reps E1 Step Ups 15-25 Reps (Per Side)

Conditioning

B

CORE BURNOUT

3 Rounds Up to 2min Rest Between Rounds No rest between exercises A1 Leg Raises 30 seconds A2 Russian Twist 30 seconds A3 In and Outs 30 seconds

Tuesday
Week 2 Day 3

Conditioning

A

Home Training 8 (1DB/1KB)

3-5 Sets Per Exercise A11 DB Single Leg RDL 8-15 Reps Per Side B1 Push Ups 8-15 Reps C1 Goblet Squat 15-25 Reps D1 2 Point Row 8-15 Reps (Per Side) E1 Step Ups 15-25 Reps (Per Side)

Conditioning

B

CORE BURNOUT

3 Rounds Up to 2min Rest Between Rounds No rest between exercises A1 Leg Raises 30 seconds A2 Russian Twist 30 seconds A3 In and Outs 30 seconds

Wednesday
Week 1 Day 4

Strength/Power

A

Home Training 2 (No Equipment)

1 Round 50-100 Reps Each A1 Squats A2 1 Arm Backpack Shoulder Press A3 Hip Thrust A4 Backpack Rows A5 Lying Leg Raises A6 Mountain Climbers

Wednesday
Week 2 Day 4

Conditioning

A

Home Training 9 (1DB/1KB)

1 Round 50-100 Reps Each A1 1 DB Squat Press (Each Side) A2 Hip Thrust A3 Plank Rows (Each Side) A4 Lying Leg Raises A5 Russian Twist A6 Mountain Climbers

Thursday
Lower

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

B1

Deadlift

3 x 12

B2

Side Plank

3 x 20

C

Hip Thrust

3 x 12

D

Goblet Squat

3 x 15

E

Glute-Ham Raise

3 x 8

F

DB Calf Raise

3 x 15

G

Tall Kneeling Anti-Rotation Press

3 x 8

Conditioning

H

CORE BURNOUT

3 Rounds Up to 2min Rest Between Rounds No rest between exercises A1 Leg Raises 30 seconds A2 Russian Twist 30 seconds A3 In and Outs 30 seconds

Thursday
Week 1 Day 5

Conditioning

A

Home Training 5 (No Equipment)

Set a Timer for 20-45 Minutes AMRAP (As Many Rounds As Possible) A1 Split Squat 8-12 Reps Per Side A2 Push Up 8-12 Reps A3 Frog Pumps 8-12 Reps A4 Backpack Row 8-12 Reps A5 Leg Raises 8-12 Reps A6 Straight Leg Sit Ups 8-12 Reps A7 Alternating V Up 8-12 Reps Per Side

Thursday
Week 2 Day 5

Conditioning

A

Home Training 10 (1DB/1KB)

Set a Timer for 20-45 Minutes AMRAP (As Many Rounds As Possible) A1 Goblet Split Squat 8-12 Reps Per Side A2 Push Up 8-12 Reps A3 1 DB Single Leg RDL 8-12 Reps A4 3 Point Row 8-12 Reps A5 Leg Raises 8-12 Reps A6 Straight Leg Sit Ups 8-12 Reps A7 Alternating V Up 8-12 Reps Per Side

Friday
Upper

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

B1

Shoulder Press

3 x 12

B2

Chin-Up

3 x 8

C

DB Bench Press

3 x 12

D

T Bar Row

3 x 12

E1

Machine Chest Fly

3 x 15

E2

Machine Rear Delt Fly

3 x 15

F

Cable Overhead Tricep Extension

15, 12, 8, 20

G

DB Bicep Curls

15, 12, 8, 20

Coach
coach-avatar Miguel Valdez

CERTIFIED PERSONAL TRAINER (NASM-CPT) * CERTIFIED CORRECTIVE EXERCISE SPECIALIST (NASM-CES) * CERTIFIED NUTRITION COACH (Pn1) * CERTIFIED CONDITIONING COACH (DTS)

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Have Any Questions?

Send a Direct Message via Instagram @valdezstrengthandperformance or you can Email valdezstrengthandperformance@gmail.com

Start My 7-Day Free Trial
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The Proof
verified-athlete-avatar 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"

verified-athlete-avatar 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."

verified-athlete-avatar 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."

verified-athlete-avatar 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."

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Project Alpha (Men's Specialization Program)
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Project Alpha (Men's Specialization Program)
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Project Alpha (Men's Specialization Program)
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Project Alpha (Men's Specialization Program)