WAR READY (Off-Camp Strength & Conditioning): Training by Miguel Valdez in TrainHeroic

WAR READY (Off-Camp Strength & Conditioning)

Valdez Strength & Performance

Boxing, Martial Arts, Strength & Conditioning, Combat Sports
Coach
Miguel Valdez

Welcome to WAR READY.

Strength can be considered to be the foundational factor which all other athletic abilities are built upon.

Speed, agility, power, balance, coordination, and endurance all require specific levels and baselines of strength.

For Combat Sports, effective strength and conditioning programming can increase your ability to find more angles, avoid damage, stay healthy throughout camp, increase knockout power, striking volume, and more.

This Off-Camp training program was designed to enhance your performance by making you as strong, stable and explosive as possible.

Join the team to bring your performance to the next level and unlock your full potential!

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ENHANCE YOUR PERFORMANCE
This program aims to enhance your performance by improving movement efficiency, athleticism, speed, strength and power through carefully selected exercise progressions / regressions.
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BULLETPROOF YOUR BODY
This program has been set up to keep you healthy, resilient to injury and ready to perform. We aim to correct muscle deficiencies, imbalances and weaknesses to bulletproof your body.
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YEAR-ROUND PLANNED PROGRAMMING
This program runs year-round, meaning you can hop in at any time to receive both experience and evidence-based strength and conditioning 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 direct access to Miguel (your coach) and other like-minded fighters to answer any questions you may have, 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 6 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 coach and team will push you harder, know you better, and keep you going longer all through an app.
Equipment
Required
Barbell // Dumbbells // Medicine Balls // Bands // Plyoboxes
Recommended
Battle Ropes // Sled // Airdyne Bike // Kettlebells
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Full Body Power A

Prep

A

Valdez Striking Performance Warm Up

1 Round Each Series A1 Foam Roll IT Band - 30s per side A2 Lat Foam Roll - 30s per side B1 Couch Stretch - 30s per side B2 Spiderman Stretch - 30s per side B3 Standing Wall Ankle Mobility - 10 reps per side B4 Bench Child Pose- 30s B5 Quadruped Thoracic Rotations 10 reps per side C1 Lateral Push Step - 10m per side C2 High Knee Run - 10m C3 Forward Pogo Jumps - 10m D1 3 Way Shoulder Circuit - 10 reps D2 Push Up to Downward Dog - 10 reps

B1

Box Jump

3 x 5

B2

Tall Kneeling Overhead Slam

3 x 8

B3

Plank

3 x 00:20

C1

Landmine Squat Jump

3 x 6

C2

1/2 Kneeling Rotational MB Toss

3 x 5

C3

Short Lever Copenhagen Side Plank

3 x 00:20

D1

Goblet Split Squat

3 x 10

D2

Chin-Up

3 x 8

D3

Tall Kneeling Anti-Rotation Press

3 x 8

E1

Single Leg RDL MB Reach

3 x 10

E2

Landmine Knee Push Press

3 x 10

E3

Ball Rollout

3 x 8

Monday
Conditioning A

Prep

A

Conditioning Prep

1 Round Each Series A1 Walking Quad Stretch - 20yd A2 Deep Lunge - 20yd A3 Lunge Twist - 20yd A4 Side Lunge - 20yd A5 Frankenstein Stretch - 20yd A6 Windmill - 20yd B1 Lateral Push Step - 10yd per side B2 Butt Kicks - 20yd B3 High Knee Run - 20yd B4 Carioca - 10yd per side

Conditioning

B

Conditioning 1

4 Rounds 30 seconds on (Max Effort) Rest 3 min Options For Conditioning: 1. Track Running 2. Treadmill Running 3. Assault Bike 4. 20m Shuttle Sprints 5. Prowler - use weight equivalent to your bodyweight

Tuesday
Full Body Power B

Prep

A

Valdez Striking Performance Warm Up

1 Round Each Series A1 Foam Roll IT Band - 30s per side A2 Lat Foam Roll - 30s per side B1 Couch Stretch - 30s per side B2 Spiderman Stretch - 30s per side B3 Standing Wall Ankle Mobility - 10 reps per side B4 Bench Child Pose- 30s B5 Quadruped Thoracic Rotations 10 reps per side C1 Lateral Push Step - 10m per side C2 High Knee Run - 10m C3 Forward Pogo Jumps - 10m D1 3 Way Shoulder Circuit - 10 reps D2 Push Up to Downward Dog - 10 reps

B1

Lateral Bound and Stick

3 x 5

B2

Tall Kneeling Overhead Throw

3 x 8

B3

Reach and Touch Plank

3 x 8

C1

Landmine Push Jerk

3 x 6

C2

1/2 Kneeling Shot Put

3 x 5

C3

Suitcase Carry

3 x 20

D1

Trap Bar Deadlift

3 x 8

D2

DB Bench Press

3 x 10

D3

Tall Kneeling Anti-Rotation Hold

3 x 10

E1

TRX Assisted Lateral Squat

3 x 12

E2

TRX Row

3 x 12

E3

Deadbug Holds

3 x 10

Wednesday
Conditioning B

Prep

A

Conditioning Prep

1 Round Each Series A1 Walking Quad Stretch - 20yd A2 Deep Lunge - 20yd A3 Lunge Twist - 20yd A4 Side Lunge - 20yd A5 Frankenstein Stretch - 20yd A6 Windmill - 20yd B1 Lateral Push Step - 10yd per side B2 Butt Kicks - 20yd B3 High Knee Run - 20yd B4 Carioca - 10yd per side

Conditioning

B

Conditioning 2

4 Rounds 4 min On (Medium to Max Effort) 2 min Rest Options For Conditioning: 1. Track Running 2. Treadmill Running 3. Assault Bike 4. Rowing Machine 5. 20m Shuttle Sprints 6. Prowler - use weight equivalent to your bodyweight

Thursday
Full Body Power C

Prep

A

Valdez Striking Performance Warm Up

1 Round Each Series A1 Foam Roll IT Band - 30s per side A2 Lat Foam Roll - 30s per side B1 Couch Stretch - 30s per side B2 Spiderman Stretch - 30s per side B3 Standing Wall Ankle Mobility - 10 reps per side B4 Bench Child Pose- 30s B5 Quadruped Thoracic Rotations 10 reps per side C1 Lateral Push Step - 10m per side C2 High Knee Run - 10m C3 Forward Pogo Jumps - 10m D1 3 Way Shoulder Circuit - 10 reps D2 Push Up to Downward Dog - 10 reps

B1

1 Leg Linear Box Hop

3 x 5

B2

Tall Kneeling Chest Pass

3 x 8

B3

Bear Position Plank

3 x 20

C1

Russian KB Swing

3 x 8

C2

1/2 Kneeling Rotational Toss

3 x 5

C3

Side Plank

3 x 20

D1

Goblet Squat

3 x 12

D2

Chin-Up

3 x 8

D3

Tall Kneeling Band Chop

3 x 8

E1

Stability Ball Leg Curl

3 x 12

E2

1/2 Kneeling 2DB Alternating Overhead Press

3 x 12

E3

1/4 Get Up

3 x 4

Friday
Conditioning C

Prep

A

Conditioning Prep

1 Round Each Series A1 Walking Quad Stretch - 20yd A2 Deep Lunge - 20yd A3 Lunge Twist - 20yd A4 Side Lunge - 20yd A5 Frankenstein Stretch - 20yd A6 Windmill - 20yd B1 Lateral Push Step - 10yd per side B2 Butt Kicks - 20yd B3 High Knee Run - 20yd B4 Carioca - 10yd per side

Conditioning

B

Conditioning Circuit 1

3 Rounds 1 Min Rest Between Rounds Conditioning Circuit: A1 Battle Ropes - 20s Rest 10s A2 Bicycle Crunches - 20s Rest 10s A3 Assault Bike - 20s Rest 10s A4 Alternating V Ups - 20s Rest 10s Repeat for 2 Sets Total *IF NO EQUIPMENT AVAILABLE* 3 Rounds 1 Min Rest Between Rounds Conditioning Circuit: A1 Sprint - 20s A2 Bicycle Crunches - 20s Rest 10s A3 Sprint - 20s Rest 10s A4 Alternating V Ups - 20s Rest 10s Repeat for 2 Sets Total

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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UNLOCK YOUR FULL POTENTIAL

Whether you're a competitor, recreational athlete or a fan of the sport, join the team to find out what you're missing in your training so that we can take you to the NEXT LEVEL

Start My 7-Day Free Trial
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FAQs
How many sessions per week is included?
There are 6 training sessions per week divided into 3 Full Body Strength and 3 Conditioning.
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

Pro 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."

Join Your Virtual Gym

When you join a team you’re getting more than programming, you’re joining an online community.

WAR READY (Off-Camp Strength & Conditioning)
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WAR READY (Off-Camp Strength & Conditioning)
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WAR READY (Off-Camp Strength & Conditioning)
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WAR READY (Off-Camp Strength & Conditioning)