Team Valor

C-Roy Strength & Performance

Coach
C-Roy

Team Valor is designed for those looking to develop strength across all aspects of their fitness – building muscle, increasing strength, and optimizing one’s conditioning – to become the most versatile and complete athlete possible.

Utilizing several training modalities such as strength training, calisthenics, plyometrics and conditioning based workouts, Valor drives drastic improvements in body composition and overall athletic performance leaving you empowered and confident in your abilities to handle anything that crosses your path.

Never question what you need to be doing when you set foot in the gym.

This is your battle plan.

This is where the Valient come to train.

Let's get to work.

$21 / mo
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All You Need, All Year Long
By cycling our main focus throughout the year on different athletic qualities (hypertrophy, strength, conditioning, athletic development) we build a showstopping physique that comes complete with the horsepower to deliver when it counts.
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Discover What You're Truly Capable Of
By utilizing different training modalities and strategic progressions, you will be pushed beyond your current limits to set new personal records and accmomplish feats like never before.
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Outlast All the Rest
Longevity is always the goal. With time and attention given to proper movement, symmetry, and recovery, we get present-day results with a long-term approach.
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 recovery based workouts that are easily accessible with detailed instruction for proper execution.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through the Train Heroic app.
Equipment
Required
Barbell // Dumbbells // Squat Rack // Dip Station // Kettlebells // At Least One Cardio Machine // Resistance Bands // Trap Bar // GHD/Back Extension // Plyo Box // Med Balls // Pull Up Bar
Recommended
Cable Machine // Sled/Prowler // Stability Ball
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Priming Phase: Day 1

Prep

A

Foam Roll: Upper back, lats, pecs, glutes & hamstrings - this shouldn't take longer than 2-3 Minutes. Then 5-10 Minutes of Aerobic (Light jog, row, jump rope, etc.) Try to break a sweat. Then 10x World's Greatest Stretch (per side) + 20x Pass Thru + 10x Up Dog Press Ups + 20s Side Plank (per side) + 10x Thoracic Rotation (per side) + 5x Glute Bridge w/ 3s squeeze (per side) + ISO Hold YWT (20s per position)

B

Seated Box Jump

3 x 3

C

Single Leg Squat Off Box

3 x 6

D

Front Squat

5 x 3

E1

Straight Leg Deadlift

3 x 10

E2

Single Arm KB Press

3 x 20

E3

Cossack Squat

3 x 20

E4

Pull-Up

3 x 10

F1

Ab Wheel

3 x 10

F2

Glute Bridge

3 x 25

F3

DB Bicep Curls

3 x 12

Monday
Priming Phase: Day 2

A

Zone 2 Cyclical Work

1 x 30:00

B1

4-Way Neck

3 x 2

B2

Band Pull-Apart

3 x 30

B3

Single Leg Calf Raise

3 x 20

Conditioning

C

Full Body Stretch

Pec Wall Stretch - 1 minute per side Couch Stretch - 1 minute per side Tactical Frog w/ Internal Hip Rotation - 20 per side Banded Hamstring Stretch - 1 Minute per side Knee Hugs - 1 minute per side Calf Stretch - 1 minute per side

Tuesday
Priming Phase: Day 3

Prep

A

Foam Roll: Upper back, lats, pecs, glutes & hamstrings - this shouldn't take longer than 2-3 Minutes. Then 5-10 Minutes of Aerobic (Light jog, row, jump rope, etc.) Try to break a sweat. Then 10x World's Greatest Stretch (per side) + 20x Pass Thru + 10x Up Dog Press Ups + 20s Side Plank (per side) + 10x Thoracic Rotation (per side) + 5x Glute Bridge w/ 3s squeeze (per side)

B

Seated External Rotation

2 x 20

C1

Plyo Push-Up

2 x 5

C2

YTW

2 x 60

D

Floor Press w/ American Bar

6, 4, 2, 6, 4, 2 @ 75, 80, 85, 80, 85, 90 %

E1

Dip

3 x 10

E2

KB swings

3 x 12

E3

Chest-Supported DB Row

3 x 12

E4

Heels Elevated Goblet Squat

3 x 12

F1

DB Lateral Raise

3 x 12

F2

Alternating DB Hammer Curl

3 x 20

F3

DB Overhead Tricep Extension

3 x 12

Wednesday
Priming Phase: Day 4

A

Zone 2 Cyclical Work

1 x 30:00

B1

Banded Tricep Pushdown

4 x 25

B2

Band Pull-Apart

4 x 25

B3

Windmill

4 x 12

Thursday
Priming Phase: Day 5

Prep

A

Foam Roll: Upper back, lats, pecs, glutes & hamstrings - this shouldn't take longer than 2-3 Minutes. Then 5-10 Minutes of Aerobic (Light jog, row, jump rope, etc.) Try to break a sweat. Then 10x World's Greatest Stretch (per side) + 20x Pass Thru + 10x Up Dog Press Ups + 20s Side Plank (per side) + 10x Thoracic Rotation (per side) + 5x Glute Bridge w/ 3s squeeze (per side)

B

Seated Box Jump

3 x 3

C

Single Leg RDL

3 x 10

D

Hex Bar Deadlift

6 x 3 @ 55 %

E1

Front Rack Reverse Lunge

3 x 10

E2

Incline DB Bench Press

3 x 10

E3

GHD Hip Extension

3 x 10

E4

TRX Row

3 x 10

F1

Toes to Bar

3 x 10

F2

Side Plank

3 x 60

F3

Skull Crushers

3 x 12

Friday
Priming Phase: Day 6

Prep

A

Foam Roll: Upper back, lats, pecs, glutes & hamstrings - this shouldn't take longer than 2-3 Minutes. Then 5-10 Minutes of Aerobic (Light jog, row, jump rope, etc.) Try to break a sweat. Then 10x World's Greatest Stretch (per side) + 20x Pass Thru + 10x Up Dog Press Ups + 20s Side Plank (per side) + 10x Thoracic Rotation (per side) + 5x Glute Bridge w/ 3s squeeze (per side) + ISO Hold YWT (20s per position)

B

Sprint

5 x 20

C1

Rowing

5 x 10

C2

KB High Pull

5 x 10

C3

Farmers carry

5 x 40

C4

Sled Push

5 x 40

C5

Front Rack Carry

5 x 40

D1

FLR off Foam Roller

3 x 30

D2

Bat Wings

3 x 10

Saturday
Priming Phase: Day 7

Conditioning

A

Full Body Stretch

Perform anywhere from 1-3 rounds. Pec Wall Stretch - 1 minute per side Couch Stretch - 1 minute per side Tactical Frog w/ Internal Hip Rotation - 20 per side Banded Hamstring Stretch - 1 Minute per side Knee Hugs - 1 minute per side Calf Stretch - 1 minute per side

Coach
More from C-Roy Strength & Performance
coach-avatar C-Roy

I have been a health & fitness professional for over 10 years with a clientele that spans professional athletes to complete novice lifters who have never touched a weight. I have driven results for my clients for over a decade and have owned and successfully run my own private training facility for the last 6 years. Hit me up! Let's get to work @c_roy_strength.

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