Commando

Legacy Strength and Conditioning

Coach

James - Legacy S&C

The Recruit Preparation Program is an all encompassing Strength and Conditioning Program designed to best prepare you for Recruit Training at Commando Training Centre Royal Marines.

We use a blend of specific criteria test training, a dedicated running protocol and a robust strength and conditioning program in order to produce the best possible results so that you can not only survive, but thrive at CTC.

The RPP will best prepare you both physically and mentally for the struggles of recruit training. It allows us to take out the guess work for you and allows you to easily follow a tried and tested plan to get all stages of the recruitment process passed and get you through the gates of CTC ready to begin Day 1, Week 1 and start your life in the Royal Marines.

$35 / mo

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Expert Programming

Learn from those who've been there and done it. We are serving Royal Marines Commandos with operational experience across the globe in a number of different job roles. We know what it takes to succeed in training.

Complete S&C Program

We believe that in order to adequately prepare for training you need a balanced program focusing on strength, stamina, speed and power. We believe that this achieved through targeted strength work and potent conditioning sessions. Unlike other programs we encourage barbell work as it builds a fantastic strength base and helps prevent injury in recruit training.

Training Cycles

We cycle the training every 6-8 weeks and program regular deload weeks. This is to ensure that you are not burnt out and are continuing to elicit as much adaptation as possible from the program. We are able to track your progress and program deload weeks when we begin to see our athletes performance dropping off.

Dedicated Support

By joining Legacy, you are joining a family. We are always on hand to offer support, guidance and assistance. reach out to us on Instagram or use the dedicated feed on Train Heroic. Your success matter to us, so no matter the question we will endeavour to help!

Features

Access to your coaches

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

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

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

Connect with fellow potential recruits and discuss your training.

Delivered through TrainHeroic

Your coaches and team will push you harder, know you better, and keep you going longer, all through an app that is simple and easy to use!

Equipment

Required

Barbell // Plates // Dumbbell // Kettlebell // Assault Bike or Rower // Pull Up Bar // Running Shoes

Recommended

Plyo Box // Skipping Rope // Sand Bag

Sample Week

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

Sunday

Charlie - Day 8

Instructions

Today we are adding 2 minutes 30 seconds to last weeks run. So I want you to run 47:30. Your absolute main effort is to maintain the Zone 2 pace, regardless of the speed you're running. Remember 180 - Your Age

Conditioning

Run Warm Up - B

Complete 3 Times 10 x Heel Flicks 10 x Walking Lunges 10 x Walking Sumo Squats 10 x Toe Flicks 10 X Side strides Each Side 400m Run

Run

1 x 47:30

Monday

Charlie - Day 9

Instructions

Today we are hitting 4 sets of 8 @ 75% of last weeks heavy 8 reps. We are then hitting some more stabilisation and plyo work. Then onto our pull ups and conditioning!

Dead Hang

3 x 0:30

Plank

3 x 0:30

Good Morning

3 x 12

Back Squat

4 x 8

Romanian Deadlift

12, 10, 8

Shin Hop

3 x 3

Pull-Up

4 x MAX

Rowing

4 x 20

Russian KB Swing

4 x 20

Tuesday

Charlie - Day 10

Instructions

Today I want you to run 400m Intervals with a 1:1 work:rest ratio. This means whatever time it takes to run the 400 you then rest that time. I want you to repeat this 5 times. Each run should be best effort.

Conditioning

Running Warm Up -Tempo

4 Rounds - Over 20m High Knees Heel Flicks Hamstring Stretch Sumo Squat 200m Fast Run.

Run

5 x 400

Run

1 x 1

Wednesday

Charlie - Day 11

Instructions

Same rep scheme as Tuesday. Hit the warm ups and then move to the bench. I then want us to move onto some DB work paired with dips which is one of my favourite combos. I then want us to push onto hitting some trunk, conditioning and bodyweight work before finally ending on some specific rope climb stuff.

Hand Release Push-Up

3 x 10

Dead Hang

3 x 0:30

DB Lateral Raise

3 x 15

Bench Press

4 x 8

Standing DB Press

12, 10, 8, 6

Dip

4 x 12

Assault Bike

1 x 10:00

Barbell Bicep Curl

12, 10, 8, 6

Seated Incline DB Curls

4 x 12

Thursday

Charlie - Day 12

Instructions

Today we are hitting a PJFT conditioning circuit. I want you to hit each exercise to the standard expected of the PJFT If you feel like you need more today you can also hit a 30 minute Zone 2 run if need be.

Conditioning

PJFT Conditioning Circuit

30 Minute AMRAP Complete 5 rounds of: 10 Burpees 20 Sit Ups 10 Push Ups Then Run 400m Best Effort. Complete this cycle for a total of 30 Minutes

Run

1 x 30:00

Friday

Charlie - Day 13

Instructions

Today I want you to warm up and then move into our strength work. We are going to hit the upper back some more as well as the hamstrings and the move into some conditioning work. We've covered a fair bit of work this week so this session will be a bit shorter in nature.

Dead Hang

3 x 0:30

Dead Bug

3 x 10

Good Morning

3 x 15

Deadlift

4 x 6

1-Arm DB Row

4 x 10

Pull-Up

10, 8, 6, 4, 2

Plank

1 x 3:00

Saturday

Charlie - Day 14

Coach

More from Legacy Strength and Conditioning

James - Legacy S&C

James is the founder of Legacy S&C. A former Royal Marines Commando and Special Forces Support Group operator. James is the head of program design for Legacy and has trained 100's of Athletes to reach their performance goals via our programs on Train Heroic

Take control of your future career

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.

Is this a guarantee that i'll pass the assessments?

We can't guarantee anything. We can put you in the best possible physical position to succeed. Anything after that is down to your own mental fortitude and motivations.

I've never lifted weights, 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.

Does the program include swimming?

Periodically we include swimming, but this isn't weekly as each individual's needs are different. If you need help with swimming, 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. The task you're embarking on is a large one and it requires dedication and discipline. Missed days should be a rarity. You need to find time to train!

What's your guys 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"

Marine J

Royal Marines - 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."

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."

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