1:1 Online Coaching

Motivation fades.
Structure doesn't.

Custom programming, a coach in your corner, and nutrition that gets watched and adjusted. Built for the ones ready to be held to a standard.

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Coach Steve with the Alpha Trainer shield logo

The Offers

High Tier · Main Focus

1:1 Online Coaching

  • Custom workout design built for your body, schedule, and goal.
  • Constant contact with your coach. No guessing alone.
  • Diet monitoring. What you eat gets watched and adjusted.
  • Alpha Tracker keeps every session and check-in in one place.

Contact for pricing

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Low Tier

Membership

Daily Trainer Program

  • New workouts uploaded weekly, each one part of a planned macrocycle built from 2–3 month mesocycles.
  • Strong and muscular. Strength and hypertrophy combined in one plan.
  • Programmed deload weeks so you recover and keep progressing.
  • Workout library with every Alpha Trainer session on demand.
  • Nutrition Protocol access to dial in your macros and meals.

$19.99/month

One program for every member, not customized to you. Want a plan built around you? That's 1:1 Online Coaching.

Coming Soon

ABOUT

Steve McKinney

Steve McKinney training with a barbell in the gym

Steve McKinney is the coach behind Alpha Trainer. He brings 10 years of personal training experience, a BS in Exercise Science from the University of Louisville, and 20 years of Hung Gar Kung Fu. A former UofL football player, he has trained dozens of collegiate and pro athletes, including 2-time NBA champion Rajon Rondo, and a former Miss Kentucky.

  • 10 years personal training experience
  • BS Exercise Science, University of Louisville
  • Former UofL football player
  • 20 years Hung Gar Kung Fu
  • Trained dozens of collegiate and pro athletes, including 2-time NBA champion Rajon Rondo
  • Trained a former Miss Kentucky
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1 ON 1 COACHING

How It Works

  1. 01

    Fill out the application →

    Fill out the short application: goals, training, schedule, diet. Takes about 5 minutes.

  2. 02

    Strategy Call

    We hop on a video call to go over your goals, your plan, and pricing together.

  3. 03

    Train & Check In

    Do the work. Check in. Get adjusted. Repeat.

Athlete setting up a barbell deadlift on turquoise-lit platforms in a dark gym

Included with 1:1 Coaching

Alpha Tracker: every rep, measured.

Stop guessing whether you're getting stronger. Film your set and Alpha Tracker tracks the video frame by frame, then turns it into a full performance report built for your phone. It's a feature of 1:1 coaching, not sold separately.

Built for lifters in 1:1 coaching who want proof, not feelings: faster bar speed, more power at the same load, cleaner reps, and a clear target for next session.

How it works

  1. 01FilmPhone propped side-on, full bar and body in frame.
  2. 02SendUpload it to your coach with your 1:1 check-in.
  3. 03ReportGet your frame-by-frame performance report.
  4. 04Train smarterYour coach adjusts loads, cues and your next block.

What's inside the report

  • Power Rank. A 0–100 score and tier, APEX to PUP, from the most powerful moment of your set, with how it was built and what drove it.
  • Session overview. Reps, load, speed, power and total work at a glance.
  • Speed analytics. Rep-by-rep bar speed, so you see fatigue and intent.
  • Pull profile. How force and speed build through each rep.
  • Bar path & consistency. How straight and repeatable the bar travels.
  • Tempo & rhythm. Time under tension, pauses and pacing across the set.
  • Form analysis & scorecard. Checkpoint frames at setup, bar at knee and lockout, graded on key positions.
  • Coaching notes & next session. What to fix, what to keep, and plans for hypertrophy, speed & power, or strength.
  • Readiness & progress. Where you stand today and what to chase next.

Included with 1:1 coaching · Not sold separately

Alpha Tracker report cover: conventional deadlift, 375 lb for 6 reps
Power Rank page: 82 out of 100, ALPHA tier
Session overview page: reps, load, speed, power and work
Bar path and consistency page
Form analysis page with setup, bar-at-knee and lockout checkpoints

Real member report · Steve's 375 lb × 6 conventional deadlift

Power Rank82/100 · ALPHA
Peak Power2,433W
Top Speed1.32m/s
Total Work6.67kJ

Power Rank tiers

  1. APEX90–100
  2. ALPHA75–89
  3. HUNTER50–74
  4. LONE WOLF25–49
  5. PUP0–24

Your rank comes from the most powerful single moment of your set. Every 1 horsepower is worth 25 points, so 4 hp is a perfect 100.

Apply for 1:1 Coaching See how Alpha Tracker works →

New · Goal-based scoring

Built for Every Kind of Athlete

Strength isn't the only thing worth measuring. Alpha Tracker now grades your training on what you're actually chasing: raw power, a bigger physique, or explosive athleticism. Choose your goal when you upload and get scored against the standard that matters to you.

Control Score

For Bodybuilders Who Train for the Pump, Not the Number

Anyone can swing a weight. Building muscle means owning every inch of every rep. Control Score shows whether your sets are actually growing muscle or just moving iron.

Every set is graded 0–100 on what drives hypertrophy:

  • Lowering: slow, controlled negatives that load the muscle
  • Depth: full range on every rep, not just the first few
  • Bottom control: no bouncing out of the stretch
  • Constant tension: no resting at the top
  • Time under tension: how long the muscle stays under load
  • Symmetry: left vs right on single-arm and single-leg work, so you can fix the lagging side

Climb the tiers from Rushed to Elite. Every report ends with a "What to Fix" plan that ranks the exact changes that will raise your score fastest. No guessing, no ego lifting.

Reactivity Index

For Athletes Who Win With Speed

On the field, slow is a loss. Reactivity Index measures how explosive, elastic and quick you really are across jumps, sprints, bounds, throws and rotational work.

  • Rate of force development: how fast you turn on power
  • Ground contact time: how quickly you're off the floor and moving
  • Elastic recoil: how well you store and fire energy from the stretch
  • Movement elasticity: whether you stay springy rep after rep or start to stall

It also breaks down your form and mechanics on multi-directional and rotational movement, not just straight-line lifts. See exactly where you're losing speed and what to change.

One System. Every Goal.

Power Rank for strength. Control Score for size. Reactivity Index for speed. All three run on every upload, and the one you choose leads your report. Real tracking, real numbers, a real plan.

Exclusive to Alpha Trainer 1-on-1 Coaching.

Coach Steve doing a barbell lunge

Free Download

Free HIIT Program

Alpha Trainer High Intensity Interval Training program cover

No excuses about where you train. The Alpha Trainer HIIT program gives you full interval workouts for the field, the park, the bleachers, the treadmill, the StairMaster and the gym floor. Pick your level, pick your setting, and go to work.

Built for anyone who wants real conditioning without guessing: lifters who need to protect their leg days, and beginners who want a clear plan for their first four weeks.

  • 18Workouts
  • 2Levels · Normal & Extreme
  • 6Settings · field, park, treadmill, gym
  • ↻Sprint · Recover · Repeat
Download Free PDF

Full 27-page PDF. No email required.

Want it built for you? Apply for 1:1 Coaching →

What's inside

  • Workout finder. Find sessions by setting: field or park, treadmill, or gym and anywhere, with the gear each one needs.
  • Normal & Extreme. Every workout has two levels, so you can start where you are and push when you're ready.
  • Dynamic warm-up. A required warm-up before every workout, plus a bleacher & gym warm-up.
  • Full sessions. Warm-up, main work and cool-down, with clear sets, distances and rest times.
  • No field? Swap it. Park and treadmill swaps on the workouts, plus a swap guide with sprint times by distance.
  • Your first 4 weeks. A week-by-week build from your first sessions up to Extreme.
  • HIIT + your lifting. How to schedule conditioning so it doesn't wreck your leg days.
  • Terms glossary. Every drill explained, from bleacher sets to buffaloes and shuttles.

How to use it

  1. 01Read how to use itPick your level and your setting.
  2. 02Warm up firstRun the dynamic warm-up before every session.
  3. 03Follow your first 4 weeksBuild week by week, then move to Extreme.
  4. 04Fit it around your liftingUse the HIIT + lifting guide to protect your leg days.

Free · No sign-up · No email required

Want conditioning built around your goals, schedule and lifting? That's what 1:1 coaching is for.

How to use the program page
Workout page: Descending Sprints
Workout page: The Gauntlet

Free Nutrition Quiz

What's Holding You Back?

Training hard and still stuck? It's usually not effort. It's one of four nutrition gaps between what you think you're doing and what's actually happening. This quiz finds yours, then hands you the plan to fix it.

What's Holding You Back? quiz start screen
Quiz question screen
Quiz profile result: The Under-Eater
  • 12Questions
  • 4Profiles
  • 14Day Plan

Built for anyone who trains consistently but has stalled: the scale won't move, the mirror looks the same, or the results just don't match the work.

  • 12-question quiz. Tap the answer that fits. No wrong answers. It finds your profile.
  • 4 nutrition profiles. The Under-Eater, The Guesser, The Weekend Reset, The All-or-Nothing. Each covers intake, awareness, consistency or mindset.
  • Your profile, explained. A checklist, what's happening, why it happens, and the tell that gives it away.
  • A mix of profiles?. If you match more than one, it shows you which to fix first.
  • 7-day fix. A day-by-day fix for your profile. Tap each day done as you go.
  • The 3-Day Test. Log 3 days, change nothing, and see what you actually eat.
  • 14-day action plan. One fix at a time: find it and start, then lock it in.
  • Weekly check-in. Weigh, average, adjust one thing. A 4-week tracker does the math.

Free · No sign-up · Your answers save on your device only

Want a coach to run it with you? Your result leads straight to the 1:1 coaching application.

Take the Quiz

Free for a limited time

Nutrition Protocol

No guesswork. No starving. No random diets. Nutrition Protocol turns your stats and your goal into daily macro targets, then builds real meals from nutrient-dense foods that fit your budget.

Macro calculator screen
Today's plate builder screen
Auto meal plan screen
  • MacrosCalculator
  • PlateBuilder
  • PlansAuto meals

Built for anyone serious about cutting, recomping, maintaining or lean bulking who wants a plan they can actually execute, not another app that counts calories and leaves you guessing.

  • Macro calculator. Bodyweight, height, age, sex, activity and goal (cut, recomp, maintain, lean bulk) in. Calories, protein, carbs and fat out.
  • Today's plate. Tap foods to build a plate and watch live bars track calories and macros against your targets.
  • Food filters. Search and filter by budget ($ to $$$), nutrient density, category, and dairy-free, gluten-free, no-seafood or vegetarian.
  • Sample meals. Budget-aware meals, from cheap to premium, ready to drop on your plate.
  • Auto meal plans. Generate 1 or 3 days of meals from high-density foods that match your macros, budget and preferences. Load day 1 straight to your plate.
  • Fast food healthy options. High-protein picks at 12 major chains like Chick-fil-A, Chipotle and Subway, with official macros and order hacks. See the picks.
  • Grocery list. Turn today's plate into a shopping list grouped by budget, and copy it in one tap.

Free for a limited time · Later included with the $19.99/month membership

Open Nutrition Protocol
Coach Steve setting up a barbell deadlift

Membership · Workout Library

The Workout Library

Stop walking into the gym with no plan. The Workout Library gives you full, coach-built sessions you open on your phone, run set by set, and log as you go. New workouts land every week.

Built for lifters who train on their own but want structure: real warm-ups, clear prescriptions, form cues, and a record of every set. Whether you're chasing strength or size, every session is laid out for you.

Categories

Strength & Hypertrophy · Foundation

How it works

  1. 01Pick a sessionChoose by category and focus.
  2. 02Open it at the gymRun it on your phone in live session mode or on a blank log template.
  3. 03Log every setWeights, reps and effort, with the rest timer keeping you honest.
  4. 04Repeat and progressYour summary shows what you did, so next week you beat it.

What's inside

  • Live session mode. Log every set as you go, right from your phone.
  • Auto rest timer. Rest starts when you log a set, timed to the exercise.
  • Effort 1–10. Rate each set's effort with a tap or a drag.
  • Plate math. See exactly what goes on the bar.
  • kg / lb toggle. Train in whichever unit your gym uses.
  • Session summary. Progress is tracked and your summary can be sent to your coach or copied in one tap.
  • Blank log templates. Sets, load, reps and RIR/notes columns ready to fill in.
  • Warm-ups, cues, and rest. Every session includes a warm-up, coaching cues, and rest guidance.

3 free sample workouts below · More workouts come with the $19.99/month membership (coming soon)

Push Day workout template preview
Free Sample · Membership Preview

Push Day

Chest / Shoulders / Chest priority

  • Intermediate
  • 6 exercises · ~90 min
  • Log template
Start Workout →
Workout SheetDownload PDF
Ultimate Legs interactive workout preview
Free Sample · Membership Preview

Ultimate Legs

Posterior chain / Glutes / Quads / Calves

  • Strength + Hypertrophy
  • 7 exercises
  • Interactive
Start Workout →
Workout SheetDownload PDF
Back Workout interactive workout preview
Free Sample · Membership Preview

Back Workout

Lats / Mid-back / Rear delts / Core

  • New client foundation
  • 5 exercises
  • Interactive
Start Workout →
Workout SheetDownload PDF
Start a Free Sample Workout
Athlete doing bench dips with a weight plate in a dark gym lit in turquoise

Membership · Coming Soon

Daily Trainer

The structured program behind the Alpha Trainer membership. New workouts are uploaded weekly, and every one has a place in the bigger plan. You always know what to train and why.

  • Planned, not randomBuilt on a macrocycle made of 2–3 month mesocycles. Each mesocycle has its own focus, with progressive overload from week to week.
  • Strong and muscularStrength and hypertrophy in one plan: heavier compound work to build strength, plus higher-rep work to build muscle.
  • Programmed deloadsDeload weeks are planned in so you recover, give your joints a break, and come back ready to keep progressing.
  • Every session, fully builtThe same interactive format as the free samples: warm-ups, clear prescriptions, form cues, set logging and a rest timer.
  • Demos + printable sheetsA "Watch demo" video for every exercise, plus a printable workout sheet and PDF download.
  • One program, every memberMade for lifters who train on their own and want structure. It's not customized to you. For a plan built around your body, schedule and goal, choose 1:1 Online Coaching.

$19.99/month

Coming Soon
Bonus · Hung Gar Kung Fu Lam Family
Hung Gar Enter the Bonus →
Coach Steve roaring in front of turquoise smoke

Whatever the mind can conceive, the body can achieve.

Apply for 1:1 Coaching

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