Recruit Preparation

Legacy Strength and Conditioning

Coach
Legacy S&C

The Recruit Preparation Program (RPP) is an all encompassing Strength and Conditioning Program designed to best prepare you for Military Recruit Training . The RPP is designed for anyone who is looking to pursue a career in the military and is looking for a Strength and Conditioning Program to help them get there!

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 help you reach your goals.

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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. We know what it takes to succeed in training.
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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.
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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.
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
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
Connect with fellow potential recruits and discuss your training.
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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 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
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Monday
2021-07-12

Explanation

A

Mondays we are back with our Tempo Runs. These runs push our lactate threshold and get us comfortable with being uncomfortable. Today we are hitting 3 x 1 Mile intervals with a 5 minute rest between each.

B

Run

3 x 1

C

Pull-Up

3 x 10

Tuesday
2021-07-13

A

Back Squat

5 x 5

B

Standing Arnold Press

4 x 10

C1

Push-Up

1 x 10

C2

Inverted Row

1 x 10

Wednesday
2021-07-14

A

Run

1 x 1

B

Run

4 x 800

C

Run

1 x 1

D

Pull-Up

5 x 8

Thursday
2021-07-15

A

Romanian Deadlift

4 x 8

B

DB Floor Press

5 x 8

C1

Push-Up

1 x 15

C2

Dip

1 x 10

C3

Pull-Up

1 x 5

C4

Rowing

1 x 50

Friday
2021-07-16

A

Run

1 x 6

B

Pull-Up

3 x 6

Saturday
2021-7-17

Conditioning

A

Chelsea

Each min on the min for 30 min 5 Pull-ups 10 Push-ups 15 Squats

Coach
coach-avatar Legacy S&C

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.We 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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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.

Start My 7-Day Free Trial
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Join Your Virtual Gym

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

Recruit Preparation
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Recruit Preparation
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Recruit Preparation
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Recruit Preparation