Team Valor

C-Roy Strength & Performance

Coach

C-Roy

🏋️‍♂️ Train Like an Athlete. Build Strength That Lasts.

Team Valor is the ultimate online fitness program for those who want more than just workouts — it’s for athletes and everyday warriors looking to develop real, versatile strength. Whether your goal is to build muscle, increase strength, or boost your conditioning, Valor provides the structure and accountability to get there.

⚔️ Built for Total Fitness — Anywhere You Train

This is not your average online training plan. Team Valor combines multiple training modalities, including:

✅ Strength Training

✅ Calisthenics

✅ Plyometrics

✅ Conditioning Workouts

The result? A proven system designed to reshape your body, elevate your athletic performance, and leave you feeling confident, powerful, and prepared for anything life throws your way — in or out of the gym.

📲 Train With Purpose. Train With Team Valor.

Never guess what to do again. Every workout is part of a bigger plan — delivered straight to your phone, backed by coaching support, and proven to get results.

This is your battle plan. This is where the Valiant train. Ready to step up?

$21 / mo

Start My 7-Day Free Trial

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.

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.

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

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 recovery based workouts that are easily accessible with detailed instruction for proper execution.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

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

Sample Week

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

Sunday

Priming Phase: Day 1

Prep

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)

Seated Box Jump

3 x 3

Single Leg Squat Off Box

3 x 6

Front Squat

5 x 3

Straight Leg Deadlift

3 x 10

Single Arm KB Press

3 x 20

Cossack Squat

3 x 20

Pull-Up

3 x 10

Ab Wheel

3 x 10

Glute Bridge

3 x 25

DB Bicep Curls

3 x 12

Monday

Priming Phase: Day 2

Zone 2 Cyclical Work

1 x 30:00

4-Way Neck

3 x 2

Band Pull-Apart

3 x 30

Single Leg Calf Raise

3 x 20

Conditioning

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

Seated External Rotation

2 x 20

Plyo Push-Up

2 x 5

YTW

2 x 60

Floor Press w/ American Bar

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

Dip

3 x 10

KB swings

3 x 12

Chest-Supported DB Row

3 x 12

Heels Elevated Goblet Squat

3 x 12

DB Lateral Raise

3 x 12

Alternating DB Hammer Curl

3 x 20

DB Overhead Tricep Extension

3 x 12

Wednesday

Priming Phase: Day 4

Zone 2 Cyclical Work

1 x 30:00

Banded Tricep Pushdown

4 x 25

Band Pull-Apart

4 x 25

Windmill

4 x 12

Thursday

Priming Phase: Day 5

Prep

Seated Box Jump

3 x 3

Single Leg RDL

3 x 10

Hex Bar Deadlift

6 x 3 @ 55 %

Front Rack Reverse Lunge

3 x 10

Incline DB Bench Press

3 x 10

GHD Hip Extension

3 x 10

TRX Row

3 x 10

Toes to Bar

3 x 10

Side Plank

3 x 60

Skull Crushers

3 x 12

Friday

Priming Phase: Day 6

Prep

Sprint

5 x 20

Rowing

5 x 10

KB High Pull

5 x 10

Farmers carry

5 x 40

Sled Push

5 x 40

Front Rack Carry

5 x 40

FLR off Foam Roller

3 x 30

Bat Wings

3 x 10

Saturday

Priming Phase: Day 7

Conditioning

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