Airborne
Legacy Strength and Conditioning
Tactical / Military, TacticalThe Airborne Training Program is designed to develop elite-level aerobic capacity, strength endurance, and injury resilience — exactly what you need to thrive in Parachute Regiment basic training and on P Company.
This program is built for those who demand peak physical readiness, blending Zone 2 aerobic work, structured running intervals, and strength & conditioning sessions to ensure you’re fast, strong, and injury-proof when it matters most.
Your Training Will Include:
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Zone 2 aerobic work to develop an efficient engine for sustained endurance
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Running intervals to build speed, work capacity, and resilience under fatigue
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Strength & conditioning sessions focused on total body strength and injury prevention
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Load carriage sessions (weighted marches) for P Company candidates
A1
Abductor to Hip Roll Out
2 x 8
A2
Shin Box Rotation
2 x 8
A3
Single Leg RDL
2 x 8
A4
Rowing
2 x 1:30
B
Box Squat
4 x 6
C1
Bulgarian Split Squat
3 x 8
C2
GBRS Hip airplane
3 x 8
D1
Assault Bike
4 x 3:00
D2
DB Lunges
4 x 10
D3
Burpee
4 x 15
Conditioning
A
Run Warm Up A
3 Rounds. 10 x Legs Swings Each Leg 10 x Open / Close the gate 10 X Heel Flicks 10 x High Knees 10 X High Skips 200m Run
B
Yomp
1 x 45:00
C1
IYT
3 x 5
C2
Lying Single Leg Hip Thrust
3 x 12
D
Run
1 x 45:00
A1
Push Up to Downward Dog
2 x 10
A2
DB Good Morning
2 x 10
A3
Dead Hang
2 x 0:30
B
Trap Bar Deadlift
1 x 30
C1
Chest-Supported DB Row
3 x 8
C2
Band Face Pull
3 x 15
D
Weighted Strict Pullup
3 x 8
E
WATTBIKE
1 x 30:00
Conditioning
A
Run Warm Up - B
Complete 3 Times 10 x Heel Flicks 10 x Walking Lunges 10 x Walking Sumo Squats 10 x Toe Flicks 10 X Side strides Each Side 400m Run
B
Run
1 x 10000
Conditioning
A
Run Warm Up - Intervals
3 Rounds. 10 x Legs Swings Each Leg 10 x Open / Close the gate 10 X Heel Flicks 10 x High Knees 10 X High Skips 200m Jog
B
Yomp
3 x 1
C
Run
8 x 400
Legacy S & C
James is the founder of Legacy S&C. A former Royal Marines Commando and Special Forces Support Group operator. James is the head of program design for Legacy and has trained 100's of Athletes to reach their performance goals via our programs on Train Heroic
We want to provide the highest quality of training that lives up to the Legacy of the organisation of which we are a part of. Sign up today and allow us to take your performance to the next level.
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Airborne
Airborne
Airborne
