The Response Athlete Program
Virtus Strength and Conditioning
First Responders, Law Enforcement, Tactical, Strength & ConditioningBuilt for Response Athletes
A Response Athlete is a first responder whose safety and success depend on their physical performance on the front lines of our communities.
This program has been meticulously developed over months, drawing from extensive research and experience in elite training environments across the UK and U.S. We have combined evidence-based practices with real-world knowledge to deliver a comprehensive strength and conditioning solution for those who serve and protect.
Your coaches have worked with countless response athletes on both sides of the Atlantic — we understand the demands of your role because we've been in your boots.
This program is designed to make you bigger, stronger, faster, and better conditioned to perform at your best on and off shift. You'll have direct support from our coaches in the group chat and access to monthly expert seminars on performance topics designed to help you thrive.
Join the movement today and elevate your performance where it matters most.
Prep
A
Recovery foam roll
Optional full body foam roll Spend around 30s on each of these foam roll movements
B
Walk
1 x 60:00
Movement Prep
A
Warm up (P1-3,S1)
Complete 1 round (2 rounds if you feel you are not warm enough for session) 1) Foam roll -1-2 mins 2)Dead hang x 60s 3) 90/90 hip mobility -4 (each side) 4) banded lateral walks - 2 x 10m lengths 5) worlds greatest stretch (4 (each side) 6) dead bug - 4 (each side) 7) Glute bridge x15 8) Plate Goblet squat x 15 9) pogo jumps 2 x 6
B
Back Squat
4 x 8 @ 75 %
C1
RDL
3 x 10
C2
Backward Sled Drag
3 x 20
C3
Isometric Lunge Hold
3 x 20
D1
Paloff Press
2 x 12
D2
Seated Calf Raise
2 x 15
E
SkiErg
3 x 200
Movement Prep
A
Warm up (P1-3,S2)
Complete 1 round (2 rounds if you feel you are not warm enough for session) 1) foam roll - 1-2 minutes 2)Dead Hang x 60s 3) Worlds Greatest Stretch x 4 (each side) 4) banded Shoulder dislocates x 12 5) Banded pull down x 12 6) banded face pull x 12 7) Reverse Lunge x 6 (each leg) 8) Banded tricep push down x 15 9) Banded ballistic push up 2 x 4
B
Barbell Bench Press
4 x 8 @ 75 %
C1
Pendlay Row
3 x 10
C2
DB Side to front raise
3 x 10
C3
Banded Pull Aparts
3 x 20
D1
Standing medball rotational slam
2 x 5
D2
Front Rack Carry
3 x 40
E
Assault Bike
5 x 20
Movement Prep
A
Warm up (P1-3,S3)
Complete 1 round (2 rounds if you feel you are not warm enough for session) 1) Foam Roll x 1-2 minutes 2) Dead hang x 60s 3) 90/90 Hip mobility x 4 (each side) 4) Inchworm x 5 5) Banded Pull Apart x 12 6) Glute Bridge HS Walkouts x 3 (out and in counts as 1) 7) Banded Monster walks 2 x 10 m lengths 8) Lateral Lunge x 10 (each side) *bodyweight if you are new to this movement* 9) Lateral Plyo jumps x 4 (each side) *if you do not have a hurdle, use a DB or some marker to jump either side of*
B1
Sumo Deadlift
4 x 8
B2
Split Squat
4 x 8
C1
Overhead Press
3 x 10
C2
Incline DB Row
3 x 10
D1
Dips
2 x 10
D2
Chin Up with Band
2 x 10
E1
Band Tricep Push Down
E2
Standing Barbell Bicep Curl
Lewis Glennan
I’m Lewis, founder of Virtus Strength and Conditioning and a former police officer with an MSc and BSc. I created the term Response Athlete to address the unique challenges faced by first responders. Our evidence-based program, built on the latest research, is designed to help you perform at your best—on and off shift—when it matters most, delivered by coaches who truly understand your role.
Kevin Lopez
When I first met Lewis in the U.S., I was drawn to mission of Virtus, it aligned with my experience working with first responders and veterans. Seeing the lack of structured training despite high physical demands, I was driven to develop methods that keep them ready for duty. Joining Virtus as Head of U.S. Operations lets me ensure response athletes get the purposeful training they need to excel.
This program is built for those who need structured, evidence-based training to perform when it matters most. Created by coaches who understand your role, it’ll make you stronger, faster, and more resilient. Your WHY to train is bigger than most.
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The Response Athlete Program
The Response Athlete Program
The Response Athlete Program
