FSCA Tribe

LM Strength

Tactical / Military
Coaches
Llewellyn, Hein and Calvin

Tribe, "a social division in a traditional society consisting of families or communities linked by social, economic, religious, or blood ties, with a common culture and dialect, typically having a recognized leader." We aim to build a community of likeminded, forward thinking warriors who are bonded through adversity, training, mentorship and shared passions. The family you got to choose. This is done through consistent, progressive training and sessions that challenge you physically and mentally.

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Build Resilience
Through the training program not only will you become stronger and fitter but also more resilient. Your ability to recover from intense work will improve, you will become more resistant to injury and your capacity to handle physical challenges will increase.
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Community
Join a community of likeminded, forward thinking warriors who are bonded through training, mentorship and shared passions.
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Increased Athleticism
We aim to develop all the motor qualities to be a modern day warrior. Being strong and fit is only part of the equation. This program is there to develop speed, agility, balance and mobility as well as high level strength and endurance
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 6 days per week
3 strength sessions, 2 cardio sessions and 1 rucking session per week. The program aims to build a large work capacity and high levels of strength.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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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 lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.
Equipment
Required
Barbells // Plates // Dumbells
Recommended
Cables // Kettlebells // Ruck
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Week 1 Day 1

A

DB Clean & Press

2 x 15

B

Goblet Squat

1 x 20

C

Stiff Leg Deadlift

1 x 20

D

Seated Row

3 x 10

E

DB Side Bend

2 x 15 @ 26.46 kg

F

Pull-Up

1 x MAX

G

DB Bicep Curls

3 x 10

H

DB Farmer's Walk

1 x 30 @ 0 kg

Monday
Tempo

A

Sprint

8 x 80 @ 7

B

Sprint

8 x 80 @ 7

Tuesday
Week 1 Day 3

A

DB Clean & Press

2 x 10

B

Goblet Squat

1 x 25

C

Stiff Leg Deadlift

1 x 20

D

Front Squat

3 x 8

E

Strict Lower Hanging Leg Lifts

2 x MAX

F

Pull-Up

1 x MAX

G

Hamstring curls

2 x 10

H

DB Farmer's Walk

1 x 30

Wednesday
LSD

Conditioning

A

5km Run

Perform a 5k Run.

Thursday
Week 1 day 5

A

DB Clean & Press

10, 5

B

Goblet Squat

1 x 30

C

Stiff Leg Deadlift

1 x 20

D

Bench Press

3 x 8

E

Jack Knife

2 x MAX

F

Pull-Up

1 x MAX

G

Dip

2 x MAX

H

DB Farmer's Walk

1 x 2:00

Friday
Ruck

A

Ruck

1 x 60:00 @ 11.02 kg

Coaches
coach-avatar Llewellyn

Strength and conditioning Coach Extensive experience in Tactical , Professional Rugby and MMA S&C

coach-avatar Hein

Former South African Police Service Special Task Force Operator

coach-avatar Calvin

Serving Royal Marines Commando

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Join the Tribe

Join a community of like minded forward thinking warriors. Give yourself the best possible chance to be prepared for what the world can throw at you.

Start My 7-Day Free Trial
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Join Your Virtual Gym

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

FSCA Tribe
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FSCA Tribe
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FSCA Tribe
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