Protector Protocol

Machina

First Responders, Tactical, Strength & Conditioning, Functional Training

Coach

Coach G

As a first responder, you are constantly on the front lines, ready to serve and protect your community.

But with the physical and mental demands of your job, it can be tough to prioritize your own health and wellness.

That's where our program comes in.

We found a way to integrate all your skill work, strength training, martial arts and conditioning into your training schedule, while still having enough free time to enjoy with your family.

Sounds great, doesn't it?

But that's not all. Because we're first responders ourselves, we understand the unique challenges you face.

That's why we know exactly what you need.

By following our program, you'll become stronger, more conditioned and more resilient so you can perform at the highest level for the rest of your career.

We do this by combining the best practices of strength/hypertrophy training and conditioning.

With 2-3 weight training days and 3-4 conditioning days (optional), we offer a lot of flexibility.

Which makes it easy to stay consistent. And that's what gets you results.

It's time for some real, basic hard work.

Become an asset yo your team.

$33 / mo

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A program that fits your lifestyle

We know what it's like to work long hours, irregular shifts and having unexpected overtime. Our program is designed around 2-3 strength/hypertrophy days, which are more than enough for you to make gains and give you a lot of flexibility to arrange your weekly schedule. That way, it's easy for you to stay consistent. And we all know that consistency = results.

A hybrid training protocol

We combine the best practices of strength/hypertrophy training and conditioning to turn you into the most complete athlete. You'll get strong, look good and be able to take on any challenge that gets thrown at you. No gimmicky "functional" workouts that won't get you any results.

A periodized program

Gone are the days of performing random workouts and wondering why you're not progressing. We use an undulating periodization model that will skyrocket your gains like you've never seen before. Furthermore, we alternate between two training phases: Build & Become. Each phase focuses on different qualities, with the sole aim of turning you into a human weapon. A MACHINE.

Add longevity to your career

Most first responders face injuries on the job. This can be caused by an altercation with a suspect, or simply by carrying loads for long periods of time. That's why we focus on strengthening all areas of the body, so you can perform your duties longer. We train for structural balance in the body and pay attention to the areas that are important to you like the neck, lower back and forearms.

Features

Access to your coach

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

Programming 6 days per week

Our program includes 2-3 strength/hypertrophy sessions and 3-4 cardio/conditioning sessions per week depending on the macrocycle.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Committed Teammates

Join our community of like minded individuals and raise the bar together

Track your progress

Use the app to track all your data. Keeping a logbook is essential to your success!

Equipment

Required

Barbell // Plates // Power Rack // Dumbbells // Pull-up bar // Dip station // Machines

Sample Week

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

Sunday

UPPER - ACC1

Overhead Press

12, 10

Chin-Up

12, 10

DB Bench Press

12, 10

1-Arm DB Row

12, 10

Dip

12, 10

Alternating DB Hammer Curl

12, 10

Monday

Zone 2 - ACC1

Run

1 x 30:00

Tuesday

LOWER - ACC1

Back Squat

12, 10

Lying Leg Curl

12, 10

Leg Extension

12, 10

RDL

12, 10

Single Leg Calf Raise

2 x 20

4-Way Neck

2 x 15

Wednesday

Zone 2 - ACC1

Run

1 x 30:00

Thursday

UPPER - ACC1

Overhead Press

12, 10

Chin-Up

12, 10

DB Bench Press

12, 10

1-Arm DB Row

12, 10

Dip

12, 10

Alternating DB Hammer Curl

12, 10

Friday

Zone 2 - ACC1

Run

1 x 60:00

Coach

More from Machina

Coach G

First responder focused on turning humans into machines.

No more excuses. Start today.

Please remember that each day you don’t start taking action towards a better version of yourself, is an extra day that you take a risk. This risk doesn’t only affect you, but also your colleagues and especially your beloved family. If you don’t want to d

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FAQs

Who is this program for?

Our training is aimed at first responders, but it can be followed by everyone who wants to follow a hybrid approach that combines strength/hypertrophy and conditioning.

What if I can't perform an exercise?

There will always be alternatives for each exercise. Just ask away in the chat and your coach will respond!

I'm new to the program, where should I start?

Just jump in and start training right away! It doesn't matter where you start in the cycle since everything is autoregulated. The most important thing is that you actually start!

Join Your Virtual Gym

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

Protector Protocol

Protector Protocol

Protector Protocol

Customer Reviews

Overall Rating

Protector Protocol

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