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The Response Athlete Program

Virtus Strength and Conditioning

First Responders, Law Enforcement, Tactical, Strength & Conditioning
Coaches
Lewis Glennan and Kevin Lopez

Built 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.

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A program designed for YOU
It is a comprehensive strength and conditioning system designed to help you perform at your best on/off shift. You'll get bigger, stronger, faster, and better conditioned so you can rely on your physical capabilities when it matters most. This isn’t a “shred in 8 weeks” gimmick; it’s a long-term, evidence-based approach to building real, lasting performance, results and resilience where it counts.
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Community of individuals who get it.
Join a community of first responders who understand the demands of the job—long shifts, high stress, and staying physically prepared. Share wins, get advice, and push each other to succeed. With coaches active in the group chat and a network of individuals who truly get it, you’ll stay accountable, motivated, and ready to perform at your best both on and off shift.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
3 Strength session with a conditioning based session to ensure you are hitting all key adaptations needed for your role.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy attached to each exercise
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow. We are in the community with you, use us
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Committed Teammates
A community of individuals who understand and share the struggled that come with you job, they will keep you pushing to unlock full potential
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Delivered through TrainHeroic
a lifeless PDF program gets you nowhere. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell/ Dumbbells/ Kettlebells/ Resistance band/ Sledss
Recommended
Fully equipped gym
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Phase 1:VIRTUS TESTING SESSION

A

Stationary Bike

1 x 10:00

B1

Vertical Jump

B2

Assault Bike

1 x 20:00 @ MAX

C

Back Squat

5, 4, 3, 3

D

Bench Press

5, 4, 3, 3

E

Pull-Up

F1

Run

1 x 1.5

F2

Rowing

1 x 1500

Monday
Phase 1 (Session 1) 

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

B1

Back Squat

3 x 12

B2

DB RDL

3 x 12

C1

DB Bench Press

3 x 12

C2

1-Arm DB Row

3 x 12

D1

Seated DB Press

3 x 12

D2

KB Farmer's Walk

3 x 40

E1

EZ Bar Skull Crusher

2 x 20

E2

Hammer Curl

2 x 20

Tuesday
Phase  1 (Session 2) 

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

B1

Barbell Overhead Press

3 x 12

B2

Lat Pulldown

3 x 12

C1

Sled Push

3 x 10

C2

Sled Drag

3 x 10

D1

Incline DB Bench Press

3 x 12

D2

Band Face Pull

3 x 12

E1

Tricep Pushdown

2 x 20

E2

DB Bicep Curls

2 x 20

Thursday
Phase 1 (session 3)

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

Trap Bar Deadlift

3 x 12

B2

TRX Lateral Lunge

3 x 12

C1

Barbell Bench Press

3 x 12

C2

Seated Cable Row

3 x 12

D1

Standing Alternating DB Press

3 x 12

D2

Suitcase Carry

3 x 40

E1

Seated Calf Raise

2 x 20

E2

Standing calf raise

2 x 20

Saturday
Phase 1 (session 4)

Recovery foam roll

A

Optional full body foam roll Spend around 30s on each of these foam roll movements

Zone 2 Conditioning

B

🚴 60 minutes on the bike Set the damper (dial) between 2 to 4 on the bike Maintain a conversational pace — if you find it hard to hold a conversation, reduce the intensity and slow your pedaling. Stay steady and focused for maximum benefit!

Coaches
coach-avatar 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.

coach-avatar 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.

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Ready to stop going in circles with your training?

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—your safet

Get The Response Athlete Program
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Join Your Virtual Gym

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

The Response Athlete Program
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The Response Athlete Program
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The Response Athlete Program
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The Response Athlete Program