Be Useful

Security Strong Fitness

General Fitness, Law Enforcement, Custom Programming, First Responders, Functional Fitness, Tactical / Military, Rugby, Combat Sports
Coach
Nik Oliver

Be Useful is built for bouncers who want more. More strength, more athleticism, more energy.

If you are a security professional looking to become leaner, stronger, more effective at your job, or simply stop living a sedentary lifestyle, this is program for you.

The Be Useful program is built for those who work in the security industry.

Working in security requires you to stay focused for hours and hours of nothing, until that one thing that could be the difference between life and death.

When the time comes, will you be equipped?

With the help of weekly workouts straight to your phone, you will become the go to person to work with.

Drawing on years of security and fitness industry experience, Security Strong is eradicating shirt fillers, one shift at a time.

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Increase effectiveness
Security is a hard job. With our tailored programming you will become more equipped to do it to a high standard.
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Improve body composition
If you are looking to fill your uniform out, or drop the excess belly fat, you're in the right place.
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Skyrocket energy levels and mood
Working in security entails long hours and stressful conditions, using physical exercise to manage the effects of this is key to success.
Features
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Access to your coach
With 8 years' combined experience on the gym floor and front doors, you will receive first class support from someone who understands..
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Programming 5 days per week
New programming published weekly.
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Committed Teammates
You will be joining a community of bouncers who want better.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Dumbbells
Recommended
Cables // Cardio kit
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Deadlift 2 Apr '24

A

Treadmill Work

1 x 10:00

B1

Goblet Squat

3 x 10

B2

Couch Stretch (Hip Flexors)

3 x 30:00

C

Deadlift

3 x 8

D

Front Squat

4 x 5

E1

Prone Machine Hamstring Curl

3 x 12

E2

Jefferson Curl

3 x 5

F1

Seated Cable Row

4 x 8

F2

Lat Pulldown

4 x 6

Monday
Pull focus uppers

A1

Band Face Pull

2 x 10

A2

Dead Hang

2 x 0:30

B

C

Medicine Ball Slam

3 x 4

D

Bent Over Row

8, 6, 4, 2

E

Safety Bar Good Morning

3 x 4

F1

Wide Grip Seated Cable Row

3 x 12

F2

Seated Bicep Curl

3 x 15

Friday
Deadlift 1 May '24

A

Assault Bike

1 x 10:00

B1

Glute Bridge

2 x 10

B2

Stiff Leg Deadlift

2 x 10

C

Deadlift

5, 5, 3, 3, 2, 1

D

RDL

3 x 5

E1

Leg Extension

3 x 12

E2

Front Rack Walking Lunge

3 x 20

F1

Pull-Up

3 x 8

F2

1-Arm DB Row

3 x 8

Saturday
April 2024 Push focus uppers

A1

Band Pull-Apart

2 x 10

A2

Banded dislocates

2 x 10

A3

YTW

2 x 10

B

DB Shoulder Press

3 x 8

C

Incline DB Bench Press

3 x 8

D1

Bench Dips

3 x 12

D2

DB Chest Fly

3 x 12

E1

Tricep Pushdown

3 x 12

E2

Close Grip Push-Up

3 x 12

Coach
coach-avatar Nik Oliver

Best bouncer in Hertfordshire. Committed to eradicating shirt fillers, 8 years' experience building useful bodies.

Join Your Virtual Gym

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

Be Useful
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Be Useful
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Be Useful
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