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.
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 a community of like minded individuals that will push you
Join the movement today and elevate your performance where it matters most.
Conditioning
A
Warm Up (P4-6-S1)
Complete 1 round (2 rounds if you feel you are not warm enough for session) 1) foam roll -1-2 mins 2) Dead Hangs x 90s 3) Standing Hip cars x 3 (each side) 4) Banded Clamshells - x 10 (each side) 5) Quadruped T spine rotations x 4 (each side) 6) Inch worm x 4 7) Glute bridge x15 8) Goblet squat x 15 9) Linear pogo jumps x 2 lengths of 6 jumps
B
Broad Jump
3 x 3
C
Front Squat to box
5 x 4
D1
Barbell RDL
2 x 22.046
D2
Seated DB Press
2 x 10
D3
Neutral Grip Pull up
2 x 10
E1
Cable Cross Woodchop
2 x 10
E2
DB Overhead Carry
2 x 40
Circuit
F
4 rounds for time Row machine x 200m Deficit push up x 12 Walking lunge 2 x 20m lengths (weighted or bodyweight)
Conditioning
A
Warm up (P4-6,S2)
1) Foam roll 1-2 minutes 2) Dead hangs x 90s 3) Worlds Greatest Stretch x 4 (each side) 4) banded Shoulder dislocates x 15 5) Banded pull down x 15 6) banded face pull x 15 7) Reverse Lunge with overhead Reach x 6 (each leg) 8) Banded tricep push down x 15 9) Push up x 15
B
Medball chest slam
3 x 3
C
Close Grip Floor Press
5 x 4
D1
Seated Cable Row
2 x 10
D2
Front Rack Step-Ups
2 x 10
D3
Half-Kneeling DB Shoulder Press
2 x 10
E1
Back Extension
2 x 15
E2
DB Side Bend
2 x 15
Circuit
F
5 rounds for time Assault bike x 5 cals Wall ball x 12 Farmer walk 2 x 20m length
Prep
A
Warm up (P4-6,S3)
1)Foam roll - 1-2mins 2)Dead hang- 90s 3) dead-bug x 5 (each side) 4) Bird-dog x 5 (each side) 5) Banded dislocates x 12 6)Glute Bridge Hamstring Walkouts x 4 (in and out) 7)KB farmer carry 4 x 20m length 8) 3 way lunge complex x 4 (each side)
B
Depth Jump to box jump
3 x 3
C1
Trap Bar Deadlift
3 x 10
C2
Barbell Split Squat
3 x 5
D1
Barbell Overhead Press
3 x 12
D2
3-way shoulder raise
3 x 12
E1
Incline DB Bench Press
3 x 12
E2
Single arm cable pull down
3 x 12
F1
Skull Crusher
F2
Seated DB Curl
Prep
A
(P1,S1)Warm up
1) Foam roll -1-2 mins 2) 90/90 hip mobility -4 (each side) 3) banded lateral walks - 2 x 10m lengths 4) worlds greatest stretch (4 (each side) 5) dead bug - 4 (each side) 6) Glute bridge x15 7) Plate Goblet squat x 15 8) pogos 2 x 6
Circuit
B
5 rounds for completion 1)Sled Push x 80m 2)DB push press x 20 3)Sled drag x 80m 4)KB farmer walk *complete 4 exercises for 1 round* (60s rest between rounds)
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.
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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Callum
Police Officer
Verified Athlete"The Response Athlete program keeps me consistent with a clear plan around shifts and training overseas. It’s flexible, goal-driven, and actually works with the job. I feel stronger, sharper, more confident, and it supports my mental health — all for less than a takeaway!"
When you join a team you’re getting more than programming, you’re joining an online community.
The Response Athlete Program
The Response Athlete Program
The Response Athlete Program
