Protector

Legacy Strength and Conditioning

Law Enforcement, First Responders, Functional Fitness, Tactical

Coach

Legacy Strength & Conditioning

The Protector program has been designed for first responders and shift workers to provide a flexible approach to training.

Time is your most valuable asset. With long hours, an unsociable work schedule, and a high-stress workload, you don't want to be worried about getting a workout in. You also don't want to spend 90+ minutes in the gym when you have other aspects of your life you need to focus on.

BUT

You need to be fit for your job. You need to be capable, ready, and at the peak of performance.

Enter Protector.

The Protector program has five training days. 2 CORE days and 3 OPTIONAL days. The core days are your minimum effective dose for the week. Without fail we need you to fit these into your schedule. Our 3 optional days are specifically focused on aerobic conditioning, anaerobic conditioning and hypertrophy. You can fit the sessions in and around your schedule. Some weeks you may get 2-3 sessions. Some weeks you may get 5. All that matters is you're staying consistent and getting the work in. The beauty of protector is you can shift your goals as and when your schedule changes.

Like all Legacy programs, Protector places a premium on peak performance and operational capability. Performance is everything, and real-world results matter.

$40 / mo

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A Coaching Team Behind You

We are serving Royal Marines Commandos and Royal Air Force airmen. Having participated in numerous overseas operations and deployments, we have consistently trained ourselves and others to achieve peak performance. Through Legacy, we have successfully coached multiple individuals using our programs, enabling them to reach their goals and become valuable assets to their chosen professions.

Optimise Time

Time is precious for first responders & shift workers. Protector optimises it with 45-60 min sessions, ensuring effective workouts without prolonged gym hours. The schedule is flexible, so you're able to adjust your calendar in Train Heroic to fit around your schedule! As long as you can hit your sessions each week, we are happy!

Performance for First Responders

Say goodbye to generic bodybuilding routines! Train like an athlete and prioritise performance. No more feeling weak, no more feeling gassed out. We prioritise a high level of strength along with a large aerobic base. Pair this with sprinting and plyometrics and we create an all round high performer ready to tackle any task in their way.

Take Your Training Anywhere

Train Heroic puts your training in the palm of your hand. Access it anytime on your phone. Log sessions, track workouts, and connect with coaches and fellow athletes. Cultivate a community, sharing insights on the Train Heroic feed.

Features

Access to your coaches

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

Programming 4 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

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Running Shoes, Pull Up Bar

Recommended

Access to a functional fitness gym like a Crossfit Gym

Sample Week

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

Sunday

Deload - Day 7

Monday

Core Training Day: Lower Body

Assault Bike

1 x 5:00

Heel Clicks

2 x 8

Shin Box Rotation

2 x 8

Box Jump

2 x 4

Box Squat

4 x 8

Bulgarian Split Squat

3 x 8

Walking Lunges

3 x 8

Indoor Bike

4 x 50

Burpee

4 x 20

Air Squat

4 x 20

Tuesday

Core Training Day: Upper Body

T-Spine Rotation

2 x 8

Banded Lateral Raise

2 x 10

Push-Up

2 x 30

Bench Press

4 x 10

Bear Stance DB Row

4 x 10

Pull-Up

3 x MAX

Dip

3 x MAX

Wrist Roller

3 x 2

Pinch Grip Farmers Carry

3 x 30

DB Wrist Curl

3 x 12

Rowing

8 x 20

Wednesday

Optional Training Day: Conditioning

Conditioning

Running Warm Up - Sprints

4 Rounds - Over 20m High Knees Heel Flicks Hamstring Stretch Sumo Squat Then 20M Sprint 50% Effort 20M Sprint 75% Effort 20M Sprint 100% Effort

Sprint

1 x 0:20 @ 8

Side Plank

5 x 0:30

KB Russian Twist

5 x 20

Side Plank Rotation

5 x 10

Cable Crunch

5 x 10

Wrist Roller

3 x 2

DB Wrist Curl

3 x 12

Pinch Grip Farmers Carry

3 x 40

Thursday

Optional Training Day: Aerobic Capacity

Conditioning

Run Warm Up A

3 Rounds. 10 x Legs Swings Each Leg 10 x Open / Close the gate 10 X Heel Flicks 10 x High Knees 10 X High Skips 400m Run

Run

1 x 45:00

WATTBIKE

6 x 50

Conditioning

Fast Eddie Trunk Circuit

25 sit-ups 25 flutter kicks (4 count) 25 sit-ups 25 leg raises 25 sit-ups 25 hello dolly's (4 count) 25 sit-ups 25 crunches 25 sit-ups 25 crazy ivan's ( 4 count) 25 sit-ups 25 bicyclers (4 count)

Friday

Optional Training Day: Hypertrophy

Assault Bike

1 x 5:00

Bottom Up KB Press

2 x 8

Puppy Dog Pose

2 x 0:30

Reverse Shrug on Dip

2 x 10

Close Grip Bench Press

3 x 12

Standing Single Arm Cable Extension (Overhead)

3 x 15

Barbell Bicep Curl

8, 6, 4

Banded Hammer Curl

3 x 30

Alternating DB Hammer Curl

2 x MAX

For Time

Ending the session with some bodyweight conditoning. This should be quite challening with a pump on. I want you to complete 5 rounds of the following: 3 Rounds of 5 Pull Ups, 10 Press Ups, 15 Air Squats THEN 15 Cals Best Effort (Machine Of Choice) This is for time.

Saturday

Rest Day

Coach

More from Legacy Strength and Conditioning

Legacy Strength & Conditioning

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.

Performance for First Responders

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 and develop you into the biggest asset on your team!

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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.

Im new to weight training, 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. We also have no equipment options!

What if I have more questions?

We have a programming FAQ post pinned on our instagram. Failing that message us through our DM's and we will bore you to death for hours on strength and conditioning.

What's your 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.

Join Your Virtual Gym

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

Protector