Athlete

Legacy Strength and Conditioning

Coach

Legacy Team

The Athlete Program is designed to develop Bigger, Faster and Stronger Athletes. As Royal Marines Commando's this is what our daily training looks like. It Is designed for those who are looking for optimal power development and for those who are looking to build a body that looks as good as it performs.

This program is a Performance dedicated plan and is designed to build the biggest, fastest and strongest version of yourself.

5 Days a week you can be expecting to:

Lift Heavy in the basic barbell movements
Hit Short and Middle Time Domain Metabolic Conditioning Sessions
Smash Accessory work to build size
Sprinting hard fast and often

This Program Is perfect for:

Currently Serving Military, Fire, LEO.
Contact Sport Athletes
The weekend warrior who wants to lift big and run fast and look good whilst doing it.

$30 / mo

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Crush Your Goals

The Athlete Program is designed to help you achieve your physical goals, whether that's building muscle, increasing strength, improving endurance, or all of the above. With a dedicated focus on performance, you can expect to see real results and crush your goals in no time.

Look and Feel Your Best

The Athlete Program isn't just about physical performance – it's also about improving your overall health and wellness. With regular exercise and a focus on healthy eating, you can expect to look and feel your best, both inside and out.

Unlock Your Potential

If you're ready to take your physical performance to the next level, The Athlete Program is the perfect choice. With a combination of heavy lifting, metabolic conditioning, and mobility work, you can unlock your full potential and become the best version of yourself.

Join a Community of Like-Minded Athletes

When you join The Athlete Program, you're not just signing up for a workout plan – you're joining a community of like-minded athletes who are all striving to achieve their physical goals. With a supportive community and expert coaching, you'll have all the tools you need to succeed and become the athlete you've always wanted to be.

Features

Access to your coaches

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

Programming 5 days per week

5 Days a week of Strength and Conditioning training dedicated to developing you into a Bigger, Faster and Stronger Athlete.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

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

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

Barbell // Bumper Plates // Pull Up Bar // Dumbbells // Kettlebells // Rower or Assault bike

Recommended

Skipping Rope // Sled // Sandbag

Sample Week

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

Sunday

Spartan Cycle - Day 1

Instructions

Today we will be hitting the Front Squat. We are moving away from the back squat in this cycle in order to challenge you through a different movement pattern. You are going to hit the prep work and then take 15 minutes to find a 5RM for the day on your FS. We are saying 15 minutes because I want to push your conditioning with heavy weight. We are then going to hit some accessory work with our RDL's and plyo work before moving onto a conditioning piece using some heavy carries!

Squat Stretch

4 x 0:30

Walking Lunges

4 x 25

Box Jump

4 x 10

Accelerating High Knees

4 x 25

Front Squat

1 x 5

Single Leg RDL

3 x 8

Shin Hop

3 x 3

Box Jump

3 x 3

DB Farmer's Walk

1 x 25

Pull-Up

1 x 10

Assault Bike

1 x 20

Monday

Spartan Cycle - Day 2

Instructions

Today we have you pulling heavy. I want you to attack the deadlift and really rip it off of the ground. We are going to go for a heavy 2 reps so you can really stick the weight up. Again you'll have 15 minutes to do this. We are then going to move onto weighted pull ups. If you can't add weight that's fine, just get at least 5 sets in at bodyweight. We are then going to hit some accessory pulling work to grow those lats and build that strong thick back before moving on to some short sharp conditioning work using bodyweight only.

Dead Bug

3 x 0:30

Scap Push-Up

3 x 10

Dead Hang

3 x 0:30

Straight Arm Pulldown

3 x 30

Deadlift

1 x 2

Weighted Strict Pullup

5 x 5

Bent Over Row

3 x 8

Barbell Shrug

3 x 15

Hand Release Push-Up

1 x 50

Inverted Row

1 x 50

Tuesday

Spartan Cycle - Day 3

Instructions

Today is our heavy sprint and trunk day. I want you to concentrate on running fast and moving with purpose. You're going to hit the sprint prep and then start hitting the sprint distances. I want you to sprint at max effort and focus on top speed rather than conditioning. I want you to rest as needed to make sure you're fully recovered for each sprint. You're going to hit 2 x 100m, 4 x 50m and 6 x 25m Max effort and speed sprints. Then You're then going to hit a 20 minute trunk circuit.

Sprint warm up

3 x 1

Sprint

100, 50, 25 @ 2, 4, 6

Hollow Rock

1 x 20

Sit-up

1 x 20

Hollow Hold

1 x 0:30

Russian Twist

1 x 20

Plank

1 x 1:00

Wednesday

Spartan Cycle - Day 4

Instructions

Today is our heavy upper body day. This cycle we are going to focus on the overhead press with our accessory work being the bench press movement patterns. We are also going to place some heavy focus on weighted dips. Today I want you to take 15 minutes to work to a heavy 5 reps on the strict press. We are then going to work on some horizontal pressing with some single arm bench and some plyometrics. Finally we are going to hit some conditioning work with the sled push, ski erg and DB Snatch.

Single Arm KB Press

3 x 10

Bent Over Rear Delt Fly

3 x 12

DB Lateral Raise

3 x 15

Strict Press

1 x 5

Dip

5 x 10

One-Arm DB Bench Press

4 x 8

Depth Plyo Push-Up

4 x 5

Sled Push

1 x 25

DB Snatch

1 x 10

SkiErg

1 x 15

Thursday

Spartan Cycle - Day 5

Instructions

Today will be our day for power cleans and developing that explosive strength. We will also be hitting a longer 'Grunt Work' Style workout. I want you to take 15 minutes again to work to a heavy triple on the cleans. Ive programmed power but if you want full cleans that is also fine. Remember the 15 minutes is to encourage you to work hard and heavy in a short space of time. This will pay off in the future. We will then go straight into our grunt work. If you have access to some sort of weighted vest. Wear it!

Clean Complex

3 x 5

4-Way Dead Bug

3 x 1:00

Power Clean

1 x 3

Run

1 x 400

Pull-Up

1 x 10

Box Jump

1 x 10

Wall Balls

1 x 10

DB Farmer's Walk

1 x 25

Friday

Spartan Cycle - Day 6

Instructions

Saturdays are going to be our long slow distance days. Check out Ross Edgley's book blueprint for more details but essentially I want you to run, swim, ride or row for 40 minutes at 60-70% of your max heart rate. A simple way to find your max heart rate is 220 - your age but there are calculators online too. If you don't have a HR monitor go for an easy pace you could hold indefinitely. It is essential you don't go faster than this as you're going to then change the adaptation we are attempting to elicit from the training!

Cardio

1 x 40:00

Saturday

Spartan Cycle - Day 7

Coach

More from Legacy Strength and Conditioning

Legacy Team

Our team is made up of currently serving Royal Marines Commandos. We have performed at the highest level both at home and overseas on operations and built Legacy S&C in order to share our knoweldge and expertise and provide Commando quality training to the general public.

Bigger, Faster, Stronger!

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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FAQs

Where do I start?

Start on the day you join the program. Don't try and start at the beginning of a cycle, after a week or so you'll be caught up.

Im new to weight training, is this a problem?

No. We only use basic movements. If you're new to weights this isn't a problem you will just use lighter loads. If you have specific questions send us a DM.

What if I miss a day?

Ideally try to get it done at some point in the week when it fits your schedule. If not, its not a huge deal, stay consistent with the week and get what you can done!

What's your background?

We are a group of individuals who are serving in the Royal Marines and RAF. We have deployed to The Mediterranean, The Caribbean, Afghanistan and The Middle East. We have served at fighting units within 3 CDO Brigade, as Instructors at CTC and within the Special Forces Support Group.

The Proof

Recent RM Graduate

Passed Commando Training

Verified Athlete

"Programming from Legacy S&C provided me with all the tools I needed to pass selection for the Royal Marines and successfully earn my Green Beret. Training is first class and the support from the coaches is second to none"

Operator A

UKSF

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."

Marine J

Royal Marine - SFSG

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."

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