Athlete
Legacy Strength and Conditioning
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
A
Sprint
3 x 2 @ 150, 100, 50
B
Back Squat
5 x 5
C1
Assault Bike
1 x 50
C2
Russian KB Swing
5 x 15
C3
Back Squat
5 x 7 @ 176.37 kg
A
Deadlift
5 x 5
B
Clean
5 x 5
C1
Pull-Up
5 x 10
C2
Thruster
5 x 88.184
C3
Burpee
5 x 10
C4
Rest
5 x 1:00
A
Assault Bike
1 x 3 @ 50
B1
Dip
B2
Push Press
@ 88.18 kg
C1
Barbell Bicep Curl
4 x 8
C2
Tricep Pushdown
4 x 8
D1
Alternating DB Hammer Curl
4 x 15
D2
DB Tricep Extension
4 x 8
A
Bench Press
5 x 3
B1
Incline DB Bench Press
4 x 6
B2
DB Fly
4 x 12
B3
Push-Up
4 x MAX
C1
Russian KB Swing
1 x 15
C2
Assault Bike
1 x 10
C3
DB Snatch
1 x 10 @ 55.12 kg
A1
Run
1 x 800
A2
Burpee Box Jump Over
1 x 10
A3
Pull-Up
1 x 10
B1
Barbell Bicep Curl
5 x MAX @ 44.09 kg
B2
Tricep Pushdown
5 x MAX
C1
DB Bicep Curls
4 x 10
C2
DB Overhead Tricep Extension
4 x 10
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.
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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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"
Marine J
Royal Marines Instructor
Verified Athlete"Programming from Legacy allows me to keep track of my workouts and see my progress over an extended period of time. Thanks to the programming I have PB'd all of my lifts and feel fitter and stronger than ever. This program is perfect for any currently serving military personnel."
When you join a team you’re getting more than programming, you’re joining an online community.
Athlete
Athlete
Athlete
