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Trojan

Legacy Strength and Conditioning

Law Enforcement
Coach
James - Legacy S&C

Trojan is your tailored training solution designed for active-duty police officers aiming to specialise as ARV or CTSFO officers.

Our programme is meticulously crafted, aligning with assessment criteria to ensure your readiness for assessment day and beyond.

Informed by active-duty officers, our regimen focuses on enhancing strength, speed, endurance, and mental resilience through five weekly sessions. We emphasise whole-body workouts and a customised running plan to excel in the JRFT, complemented by sprint sessions for rapid response readiness.

Benefit from our operational insights derived from serving overseas and on UK Domestic Counter-Terrorism rotations. Trojan offers a pragmatic approach to career advancement in law enforcement.

Join Trojan today and prepare for success in your specialised role.

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Assessment Specific
Trojan is meticulously crafted to align precisely with the assessment criteria, ensuring that you're not only prepared for the assessment day but also equipped with the physical capabilitiy needed in your career. Every aspect of our training regimen is designed with your success in mind, focusing on developing the specific strengths and abilities required for your role as an ARV or CTSFO Operator.
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Practical Knowledge
With firsthand experience serving on UKCT rotations alongside CTSFOs as part of the UKSF CT team, we intimately grasp the rigorous physical demands inherent in such environments. This insight informs our training approach, ensuring it effectively prepares you for the challenges you'll encounter in the field.
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Join a Community
Join an ever-growing community and gain access to exclusive resources and support. Our platform offers more than just workouts; it's a hub for like-minded individuals committed to fitness and growth. Plus, as a member, you'll enjoy access to our private Discord server, where you can connect with coaches and fellow athletes, share tips, ask questions, and celebrate successes together.
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 5 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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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Plates // Pull Up Bar // Squat Rack // Dumbbells // Area to Run / Sprint // Assault Bike / Ski-Erg / Rower
Recommended
Sled // Kettlebell // Slam Ball // Cable Stack
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Lower Body

A1

Inchworm Push-Up

3 x 8

A2

Abductor to Hip Roll Out

3 x 8

A3

Shin Box Rotation

3 x 8

B

Box Squat

4 x 8

C1

Reverse Lunge Step UP

3 x 6

C2

DB Lateral Squat

3 x 6

D1

Single Leg RDL

3 x 8

D2

Bulgarian Split Squat

3 x 15

E

Rowing

10 x 0:30

Monday
JRFT Work

Conditioning

A

Running Warm Up - Sprints

4 Rounds - Over 20m High Knees Heel Flicks Hamstring Stretch Sumo Squat Then 20M Sprint 50% Effort 20M Sprint 75% Effort 20M Sprint 100% Effort

B

Suicide Sprints

6 x 100

C

Run

5 x 400

Tuesday
Upper Body

A1

Dead Hang

3 x 0:30

A2

Hindu Push-Up

3 x 8

A3

WORLD'S GREATEST STRETCH

3 x 8

B

Elevated Trap Bar Deadlift

4 x 6

C

Strict Bodyweight Pull-Up

3 x 8

D1

45 Degree Incline DB Row

3 x 8

D2

Feet Elevated Inverted Row

3 x 10

E1

TRX Biceps Curl

3 x 10

E2

TRX Tricep Extension

3 x 10

F1

DB Farmer's Carry

3 x 30

F2

Plate Flip

3 x 5

Wednesday
Aerobic 

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 400m Run

B

Run

1 x 30:00

Thursday
Flex Friday

A1

YTW

2 x 8

A2

Banded Pull Aparts

2 x 10

A3

Half-Kneeling KB Press

2 x 8

A4

Puppy Dog Pose

2 x 1:00

B

Seated DB Press

4 x 8

C1

DB Floor Press

3 x 8

C2

DB Fly - Floor

3 x 15

D1

Alternating DB Hammer Curl

3 x 8

D2

Banded Tricep Pushdown

3 x 30

E1

DB Shrug

3 x 8

E2

Banded Shrug

3 x 20

F

Walk

1 x 20:00

Friday
Rest Day
Saturday
Rest Day
Coach
coach-avatar James - 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

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TAKE YOUR CAREER INTO YOUR OWN HANDS

With Trojan, you're not waiting for opportunities to come to you; you're actively preparing yourself to seize them. By enrolling in Trojan, you're not just signing up for a training regimen; you're making a proactive choice to shape your future in special

Start My 7-Day Free Trial
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FAQs
Is there a Day 1?
Our programs are constantly evolving, guided by athlete feedback and the latest insights. There's no need to wait for a specific 'Day 1'; you'll join in seamlessly wherever the program currently stands. Embrace this fluid approach as it ensures you receive the most up-to-date training available.
WHAT IF I LACK EQUIPMENT OR HAVE AN EXISTING INJURY?
Utilize the 'Swap Exercise' function on the app to choose personalized alternative movements, ranging from bodyweight exercises to various equipment options. Coaches areavailable daily to provide expert support. Don't hesitate to seek guidance through discord or the app.
WHAT IF I NEED TO SKIP A DAY?
To fully harness the advantages of the training, it's optimal to adhere to all prescribed training sessions. Nevertheless, we acknowledge life's unpredictable nature. The crucial factor is maintaining consistency. Should you encounter time constraints on a given day, allocate 15 minutes and go!
The Proof
verified-athlete-avatar Marine J

SFSG Operator

Verified Athlete

"Legacy training is functional, varied and enjoyable. Big lifts, hard conditioning sessions and enough accessory work to make it look like you workout. Gone are the days of endless burpees and long boring runs. I've never felt this athletic, strong and capable."

verified-athlete-avatar Ryan

RM Recruit Prep Program

Verified Athlete

"I've got 2 brand new PRs on running alone. Improved my 2.4km time by 30 seconds and my 5km by 60 seconds. Feel like I'm finally getting somewhere with my weakest and most important areas."

verified-athlete-avatar Opaerator A

UKSF - SBS

Verified Athlete

"Legacy Athlete helps me stay big, fast and strong whilst still being able to do my job. The training is varied, fun and effective! I feel stronger than ever and I still have the ability to run at a good level. The guys at Legacy also help structure my training around any limitations I may have."

Join Your Virtual Gym

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

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