Athlete: Training by Legacy Team in TrainHeroic

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
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 5 days per week
5 Days a week of Strength and Conditioning training dedicated to developing you into a Bigger, Faster and Stronger Athlete.
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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
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2021-05-17

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

Tuesday
2021-05-18

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

Wednesday
2021-05-19

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

Thursday
2021-05-20

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

Friday
2021-05-21

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

Coach
coach-avatar 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.

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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.

Start My 7-Day Free Trial
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The Proof
verified-athlete-avatar 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"

verified-athlete-avatar 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."

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

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