Legion Strong

Alex Barron

Tactical / Military

Coach

Alex Barron

7 days per week programming focused on tactical athletes, written by a member of the Army Special Operations Community. This program is designed to address the need to balance strength, power, and conditioning with an eye on longevity and injury prevention.

This program uses a conjugate methodology, with four primary lift days consisting of Max Effort Lower, Max Effort Upper, Dynamic Effort Lower, and Dynamic Effort Upper. Non-lift days will have conditioning focused workouts to ensure a balance between strength, explosiveness, and endurance.

Workouts can be moved around to fit your schedule.

$25 / mo

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Experience Based Coaching

Programming designed to meet the specific requirements of tactical populations, founded in experience serving in US Army Special Operations.

Balance Performance and Longevity

Programming designed to maintain and improve performance in all tasks demanded of tactical athletes, without sacrificing longevity.

Take the thought out of mobility

All warm ups incorporate mobility exercises to ensure you are prepared for the training session, and improving your ability to move everyday.

Features

Access to your coaches

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

Programming 7 days per week

Monday through Sunday strength and conditioning programming geared towards tactical athletes.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

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 and plates // Dumbbells // Kettlebells // Bands

Recommended

Sandbag // Weight Vest // Safety Squat Bar

Sample Week

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

Sunday

Recover

Monday

Max Effort Lower

Phil Daru Hip Rotation

3 x 6

Monster Walks

3 x 20

Plank w/ Leg Lift

3 x 20

Deadlift

5 x 5

Zercher Lunge

5 x 20

KB Knee Raise

3 x 20

Lying Banded Hamstring Curls

3 x 40

Plank

3 x 1:30 @ 25 lb

Walk

Tuesday

Max Effort Upper

Shoulder Pass Through w/Side Bend

3 x 3

Kneeling Banded T-Spine Rotation

3 x 6

Plank W/ Band Row

3 x 10

Woolam Row

5 x 3

JM Press

5 x 15

Swede Press

3 x 25

Grappler's Row

3 x 25

DB Dig & Chop

3 x 20

Walk

Tuesday

Optional Second Session

Battling Ropes

6 x 0:20

Wednesday

Conditioning

Assault Bike

6 x 1:00 @ 2:00

Thursday

Dynamic Effort Lower

Kneeling Plyometric Jump

3 x 3

FT Founder

3 x 3

Hip Circle Side Step

3 x 20

Banded Box Squat

10 x 2

Banded KB Swing

5 x 6

Circuit

200 meter run 25 Thrusters (use whatever you have available; sandbag, barbell, DB, KB) 200 meter run 50 Push ups 25 pull ups 200 meter run

Walk

Friday

Dynamic Effort Upper

Thread the Needle

3 x 6

Kneeling Windmill

3 x 8

Banded Bench

9 x 3

Straight Arm Medball Throw

6 x 6

Circuit

AMRAP 12 15 Cal Assault Bike 20x Atlas Swing 20 meter KB Front Rack Carry

Walk

Saturday

Conditioning

Run

1 x 4

Coach

More from Alex Barron

Alex Barron

Coach Alex Barron is a member of US Army Special Operations who has accomplished some of the most grueling training the Army has to offer, and deployed to multiple combat zones. He also holds Strength Coaching certifications from Westside Barbell. His experiences allow him to approach coaching from an intimate understanding of the demands and needs of tactical athletes.

Balance Performance and Health

The stereotype of the physically broken off 35 year old member of SOF is all too real. Legion Strong aims to keep you at the top of your game as long as possible while mitigating the wear and tear on your body.

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FAQs

Should I know my 1 rep max before starting?

Knowing your 1 rep max for squat, bench, and deadlift prior to starting will be beneficial, however due to the large number of variations used it is absolutely not necessary.

Can I swap exercises if equipment isn't available?

Absolutely! We try to keep the equipment used general enough that most gyms should have the majority of it. If you don't have the equipment feel free to swap to an exercise that utilizes a similar movement pattern. If you are unsure never hesitate to ask!

What if my schedule doesn't allow me to do the sessions as prescribed?

No need to worry! It is recommended that you focus on getting the primary lifts in the order prescribed (on different days than scheduled if need be). Fit the conditioning in whenever and wherever you can, as long as you can recover. If you have any questions don't hesitate to ask!

Do I have to be military or a first responder?

Absolutely not! While this program is designed with the specific demands and common injuries of military and first responders in mind, the principles will be beneficial for anyone. However, the intensity may be a little high for individuals new to lifting.

The Proof

Brill Horgan

US Army SOF

Verified Athlete

"I really like the warmups because they are functional workout circuits by themselves and got me back into doing actual warmups for injury prevention and to optimize the workout. Secondly, it is filled with a variety of movements and workouts to keep things fresh and still train towards my goals."

Tomas Hernandez

US Army SF

Verified Athlete

"My 22 years of service in both the regular Army and SOF have taken a significant toll on my body. Legion Strong’s modular programming has helped me improve my cardiovascular and muscular endurance while avoiding new injuries and managing pre-existing ailments and adapting to my schedule."

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