UKSF Selection Program

Legacy Strength and Conditioning

Tactical / Military

Coach

Legacy S&C

Our UKSF Selection program uses tried and tested strength and conditioning protocols to build the strength, endurance and durability to succeed. This program focuses on developing the physical readiness required to pass the Aptitude phase of selection.

Our UKSF Selection Program features the following:

A focus on strength work to develop physical robustness and reduce injury risk. Expect full body workouts with a primary focus on leg and posterior chain strength designed to supplement and complement your endurance training.

Loaded marching which is scaled according to your current fitness and preparation level to ensure you're comfortable moving at speed with a bergan.

Targeted Zone 2 work to supplement your loaded marches and to develop an large aerobic base.

An optional swimming workout to boost water confidence and competence for the UKSF swim test and to serve as an additional aerobic base builder.

$35 / mo

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Yomping adapted to your current ability

Our yomping sessions feature beginner, intermediate and advanced options so that no matter your training ability you're able to build up to the required standard whilst mitigating the risk of injury. Sessions will vary by weight carries and distance covered depending on your current ability.

Strength Training

We use tried and tested strength and conditioning protocols that we utilise across all of our training programs to build maximal strength and muscular endurance and strengthen tissue to withstand the unique stress and demands of UKSF selection. Our S&C sessions are designed with the sole purpose of reducing injury risk whilst on the hills.

A Growing Community

When you join a Legacy training program you gain access to a growing community of high-performing professionals who's sole focus is improving performancel. Our private discord server allows our athletes to talk privately or publically with a legacy coach and engage with fellow athletes across all of our programs.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 7 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Full Gym Access // Bergan

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Full Body

Abductor to Hip Roll Out

2 x 8

Shin Box Rotation

2 x 8

Single Leg RDL

2 x 8

Rowing

2 x 1:30

Box Squat

4 x 6

Bulgarian Split Squat

3 x 8

GBRS Hip airplane

3 x 8

Assault Bike

4 x 3:00

DB Lunges

4 x 10

Burpee

4 x 15

Monday

Loaded March

Conditioning

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

Yomp

1 x 45:00

IYT

3 x 5

Lying Single Leg Hip Thrust

3 x 12

Tuesday

Full Body

Push Up to Downward Dog

2 x 10

DB Good Morning

2 x 10

Dead Hang

2 x 0:30

Trap Bar Deadlift

1 x 30

Chest-Supported DB Row

3 x 8

Band Face Pull

3 x 15

Weighted Strict Pullup

3 x 8

WATTBIKE

1 x 20:00

Wednesday

Running

Conditioning

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

Run

10 x 1000

Thursday

Loaded March

Conditioning

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

Yomp

3 x 1

Friday

OPTIONAL: SWIMMING

Instructions

If you have access to an MOD swimming pool we reccomend completing these swimming sessions in PCS WITHOUT boots unless we say otherwise. If you swim in a civvie pool for persec reasons we would not reccomend swimming in rig.

Swimming

1 x 150

Swimming

8 x 50

Swimming

1 x 200

Swimming

1 x 3:00

Saturday

Rest Day

Coach

More from Legacy Strength and Conditioning

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

7-Day Free Trial

All of our programs come with a no-obligation 7-day free trial. So if you want to see if a Legacy training program is for you click below and start your journey with us today.

Start My 7-Day Free Trial

FAQs

What Day do I start?

Start on the day you join the program. There is no 'day 1'

Will this work for juniors?

Yes although built for selection this program will work for any arduous course that includes yomping / tabbing

Do I need gym access?

Ideally yes. The S&C sessions are an integral part of the process.

Is there swimming?

We include a weekly option swim session. If you're a weak swimmer this will build water confidence and ability. This will also aid in aerobic development.

Join Your Virtual Gym

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

UKSF Selection Program