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 four training days a week: Upper and Lower Body Strength, Aerobic Capacity, and Glycolytic Capacity. The sessions are designed to get you in and out of the gym in 45-60 minutes, and we leave no stone unturned. The training days are flexible to meet your schedule demands, and we even have "No equipment" options for every single day and every single movement for those times when the day runs away from you, your shift runs over, or you're traveling away from home.

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

$35 / mo

Start My 7-Day Free Trial

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.

No Equipment Options

For each movement, every day, a no-equipment alternative is available. Whether you've ended a late shift and can't hit the gym, you're on holiday, or prefer home workouts, we've got you covered. No more excuses, no missed sessions!

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

Monday

Lower Body

Inchworm

2 x 10

Walking Lunges

2 x 10

Single Leg RDL

2 x 10

Back Squat

4 x 8

Banded Single Leg RDL

3 x 8

Weighted Box Jump

3 x 5

Strength Circuit

12 Minutes. As many rounds as possible. 60s Max Distance Farmers Walk W/ 2 x 30KG DB's (Can scale weight) 10 x DB Front Squats @ 2 x 22.5KG Db's 10 Burpees *No Equipment: 60s Max Walking Lunges 60s Plank 10 Burpees

Recovery

60s Couch Stretch - Each Leg 60s Pigeon Pose - Each Leg Worlds Greatest Stretch - 10 Reps Each Side

Tuesday

Upper Body

Scap Push-Up

2 x 10

Push-Up

2 x 15

YTW

2 x 30

Bench Press

4 x 6

Dip

3 x 10

Depth Plyo Push-Up

3 x 10

Alternating DB Hammer Curl

3 x 12

Reverse Curl

3 x 20

Chin-Up

3 x MAX

Clapping Push-Up

3 x MAX

Push-Up

3 x MAX

Diamond Push-Up

3 x MAX

Recovery

Thread the needle - 10 reps each side Wall Stretch - 60s Left and Right Puppy Dog Pose - 90s Total

Wednesday

Aerobic Capacity

Gym - Part 1

Complete the following. 6 Rounds 5 Minutes of steady movement on the Assault Bike / Rower / Ski-Erg / Stair Master / Any Cardio Machine. (You can also switch machines after each round) 20 Burpees *Aim to keep your heat rate within your MAF heart rate zone. To work this out just take 180-YOUR AGE. For a 30 year old athlete you should aim to keep your heart rate at around 150bpm or below.

Gym - Part 2 - Trunk Stability

15 Minutes Max Rounds 20 Russian Twists w/ 12KG KB 60s Plank 60s Single Arm Farmers Walk w/ HEAVY DB (Swap hands @ 30 seconds) 20 Crunches

Home - Part 1

Complete the following. Run for 35 Minutes @ a Steady Zone 2 Pace (MAF Heart Rate) If you go over your goal HR make sure you slow down or walk until you're back within your zone. *Aim to keep your heat rate within your MAF heart rate zone. To work this out just take 180-YOUR AGE. For a 30 year old athlete you should aim to keep your heart rate at around 150bpm or below.

Home - Part 2 - Trunk Stability

4 Rounds. 60s Max Reps Russian Twist w/ bodyweight only 60s Plank 60s Max Mountain Climbers 60s Max Crunches

Thursday

Glycolytic Capacity

Sprint

6 x 50

Gym - WOD

This is a workout I hit back in Miami in 2017 whilst deployed with work and it has been become a classic within my friendship group. Super simple but it kicked our ass back in the day, so much so we still talk about it and will even hit it again once in a while! Remember to red line here, throw it all on the line and go for broke! Lets see it! 27-21-25-9 Thrusters @ 40KG Pull Ups Burpee Over Bar

Home - WOD

5 Rounds. 5 Pull Ups / 15 TRX Rows / 15 Supermans 10 Burpees 20 Press Ups 30 Sit Ups 40 Air Squats 400m Sprint *Aim to move at a pace where you need minimal rest. Go fast, go hard and get after it!

Friday

Rest Day

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!

Start My 7-Day Free Trial

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 miss a day?

Ideally try to get it done at some point in the week when it fits your schedule. If not, its not a huge deal, stay consistent with the week and get what you can done! We have 4 training days in a 7 day week so make the schedule fit. If you can only do 2 sessions prioritise the 2 strength days.

What if I can't get to the gym or I don't have a piece of equipment?

Every day has no equipment options so you can even get a workout done in your living room if need be!

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