APEX
Performance On Demand
Tactical / Military, Law Enforcement, First Responders, Functional Fitness, Functional Training, Strength & Conditioning, Combat SportsA complete, year-round training system built from over 10 years of experience developing military personnel and tactical athletes for strength, endurance, resilience and real-world performance where it counts.
Who Is This Programme For?
Built on my experience as a Strength and Conditioning Coach and British Army Physical Training Instructor (PTI), this programme goes beyond traditional gym training to develop well-rounded athleticism, physical resilience and the ability to perform when it matters.
Having planned and delivered training for tactical athletes, my approach focuses on building a complete athlete - someone who is strong, fast, powerful, well-conditioned and physically capable.
This programme is designed for:
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Tactical personnel looking to improve operational readiness and physical capability.
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Team sports athletes wanting to develop the strength, speed, power and conditioning needed to gain a competitive edge.
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Combat sports athletes looking to build strength, explosiveness and endurance to complement their sport.
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Law enforcement and emergency services personnel who need to maintain high levels of physical fitness and perform under pressure.
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Anyone in a physically demanding profession who needs to be strong, fit, resilient and ready for the demands of their job.
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Everyday individuals who want to train like an athlete, develop all-round physical capability and reap the benefits of structured, performance-focused training.
You don't need to compete in a sport or work in a tactical role to benefit. Whether your goal is to perform better in competition, meet the demands of your profession or simply become a stronger, fitter and more capable version of yourself, this programme provides a structured approach to developing your physical potential.
Train with purpose. Build all-round athleticism. Be ready for whatever comes your way.
A1
Hamstring Floss With Knee Flexion
2 x 8
A2
Banded Hamstring Floss
2 x 8
A3
Single Leg Whip From Bridge
2 x 8
B1
Double Pogo Jump
2 x 20
B2
Lateral Pogos Double Leg
2 x 20
C
Kettlebell Swing
3 x 10
D1
Trap Bar Deadlift
10, 8, 6
D2
Side Plank Adductor
3 x 0:15
E1
Heels elevated Goblet Squat
3 x 10
E2
Glute Focused Side Bridge
3 x 0:15
F1
Supported Single Leg Deadlift
3 x 8
F2
Glute Bridge March
3 x 5
G
Bike Intervals
6 x 0:10 @ 0:50
H
Box Breathing
1 x 2:00
A1
Pike Push Up
2 x 8
A2
Banded T-Spine
2 x 8
A3
Explosive Push Ups
2 x 5
B1
Horizontal Medicine Ball Smash
3 x 8
B2
Scapula Pull Ups
3 x 6
C1
Split Stance Landmine Press
10, 8, 6
C2
Banded Face Pull to Overhead Press
3 x 6
D
Pull-Ups
MAX, 50, 50, 50
E1
DB Bench Press
10, 8, 6
E2
Prone Supported Y-W Press
3 x 5
F1
DB Row From Single Leg
3 x 8
F2
Farmers Carry
3 x 20
G1
Banded Grip Roller
3 x 5
G2
Dynamic KB Pull
3 x 10
H
DB Lateral Raise
3 x 10
A
Lunge Matrix
2 x 2
B1
Adductor Rocks
2 x 8
B2
Straight Leg Copenhagen ISO Hold
2 x 0:15
B3
Cossack Squat
2 x 8
C1
Incline Pigeon Rotation
2 x 8
C2
QL Scissor Dip From Bench
2 x 8
C3
Half Kneeling Lateral Bend
2 x 8
D1
Kettlebell Plank Saw
3 x 8
D2
Table Top Pull Through
3 x 8
E1
Side Plank From Elbow
3 x 0:30
E2
Suitcase Carry
3 x 20
F
Running
4 x 400
G
Box Breathing
1 x 2:00
A1
Shin Box Rotation
2 x 8
A2
Shin Box Fold
2 x 5
A3
Shin Box Internal Rotation
2 x 5
A4
Shin Box External Rotation
2 x 8
A5
Figure 4 Flow
2 x 8
B1
Tempo Goblet Squat
3 x 5
B2
Banded TKE From Split Stance
3 x 8
C1
Barbell Romanian Deadlift
10, 8, 6
C2
On Bench Single Leg Glute Bridge
3 x 8
D
Reverse Lunge Alternate Leg
3 x 10
E1
Loaded Single Leg Calf Raise
3 x 10
E2
FFE SPLIT SQUAT HOLD
3 x 0:15
F
Incline Walk/StairMaster
1 x 20:00
A1
Cat Camel
2 x 6
A2
Banded T-Spine
2 x 8
A3
Pike to Cobra Flow
2 x 6
B1
Barbell Bench Press
10, 8, 6
B2
Banded Pull Aparts
3 x 10
C
T-Bar Row
10, 8, 6
D1
Seated DB Shoulder Press
10, 8, 6
D2
Y-T-A
3 x 5
E
Lat Pulldown
10, 8, 6
F1
Cable Bicep Curl
3 x 8-12
F2
Cable Tricep Extension
3 x 8-12
G1
Hanging Leg Raise
2 x 8-12
G2
Plank
2 x 1:00
A
Steady State - Single Modality
1 x 45:00
B
Mixed Modality Conditioning
1 x 40:00
George McCaw
Strength and Conditioning Coach / British Army Physical Training Instructor
Take the leap and never look back. Improve your performance and unlock new levels of fitness that will prepare you for anything.
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Soldier W
Recent UKSF Candidate
Verified Athlete"“I used George’s programme to prepare for UKSF BAC and passed first time, finishing with plenty left in the tank. His knowledge of injury prevention is exceptional and has helped prevent numerous ankle rolls from developing into more serious injuries."
Sgt S
British Army Sgt
Verified Athlete"George’s programme was instrumental in helping me pass one of the toughest military courses I’ve done. The structured training built my strength, fitness and resilience, ensuring I was physically prepared for the demands on course. Highly recommend to anyone preparing for arduous military training."
Matt
Police Officer
Verified Athlete"After struggling to get physically prepared for police recruitment using a different programme, I switched to George’s programme for a new approach to training. Following it consistently helped me build the fitness and physical readiness needed to meet the demands of policing."
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