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The Squadron

Fred Ormerod

Multi-sport, Tactical, Tactical / Military
Coach
Fred Ormerod

Welcome to The Squadron. This team is designed for those who have served, are serving or are hoping to serve in the military. Scientific and experience based training built to turn you into a super soldier.

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Training for the modern soldier
Train using up to date scientific methods to make sure you're in the best position to rock and roll in your role. Using the same protocols as serving military personnel and international atheltes alike.
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Train alongside your day job
7 days per week of training enables you to let this program work for you around your current commitments. Coach support lets you to train as best you can at any time any where.
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Perfect for new/potential recruits
Join a community of those already serving/served and those working to become the best soldiers possible. We're all on the same team here and looking to become the best.
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Specific strength and conditioning
Train alongside those in the know with training sessions desgined around tests and fitness programs used by real soldiers. It's all good type 2 fun.
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Don't break yourself
Training that's adapted to your needs and level. The best way to train is the way that's most consistent for you and we don't want you getting injured in this team or any team that you might end up on in your career. Sessions are perfectly scalable to push yourself appropriately and progress at a rate that suits you.
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 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach and team will push you harder and keep you going longer, all through an app.
Equipment
Required
rucksack
Recommended
barbell // dumbbells // cable machine // kettlebells
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
steps protein veg check in

A

step count

B

Protein

C

veggies

Sunday
mobility/hypertrophy

A

a 20 min yoga for back pain youtube

B1

Bird Dog

3 x 10

B2

Dead Bug

3 x 10

B3

90/90 hip thrust

3 x 10

B4

Hindu Push-Up

3 x 10

C

Spin Bike

Monday
strength

A

Trap Bar Deadlift

3, 3, 3, 3, 6, 6

B

Anderson Squat

3 x 3

C1

cable lateral raise

C2

DB Arnold Press

D1

Neutral Grip Cable Pull Down

3 x 10

D2

DB Lateral Raise

3 x 10

E

ghd back extensions

3 x 10

Monday
Check in

A

How has training been this week?

B

How has your nutrition been this week?

C

How has your recovery/sleep been this week?

D

What was the highlight fo your week?

E

What are you looking forward to next week?

Monday
steps protein veg cals check in

A

step count

B

Protein

C

veggies

D

Calories

Tuesday
cardio gut

Circuit

A

20 on 20 off 4 rounds heel taps spartan crunches flutter kicks plank Level 1: 20 secs work Level 2: 25 secs work Level 3: 30 secs work Level 4: 45 secs work

B1

GHD Sit-Up

2 x 10 @ 11.02 kg

B2

Copenhagen w/ Knee Drive

2 x 10

B3

DB Side Bend

2 x 10

C

Cardio

Tuesday
steps protein veg cals check in

A

step count

B

Protein

C

veggies

D

Calories

Wednesday
mobility/hypertrophy

A

Front Squat

5, 5, MAX, MAX

B

narrow leg press

2 x 15

C

Hack Squat

5, 5, 10, 10

D

Leg Extension

2 x 15

E1

Cable Curl

3 x 7

E2

OH cable tricep extension

3 x 7

E3

Diamond Push-Up

3 x 7

E4

Cable face pull

3 x 7

Wednesday
steps protein veg cals check in

A

step count

B

Protein

C

veggies

D

Calories

Thursday
gym skill and anaerobic

A

Dip

4 x 5

B

Pull-Up

4 x 5

C1

Inverted ring row

3 x 5

C2

Ring Push-up

3 x 5

D

single arm kb flow #1

3 x 10

E

American KB Swing

5 x 12

F

heavy bag

Thursday
steps protein veg cals check in

A

step count

B

Protein

C

veggies

D

Calories

Friday
strength

A

Back Squat

3, 3, 3, 3, 6, 6

B

Bench Press

3, 3, 3, 6, 6

C

Pull-Up

3 x 4

D

Seated Row

3 x 10

Friday
steps protein veg cals check in

A

step count

B

Protein

C

veggies

D

Calories

Saturday
strength/power endurance

A

Reverse Hyperextension

3 x 15

B

reverse cable crossover

3 x 15

Circuit

C

sumo deadlift power clean shoulder to over head 10-9-8-7-6-5-4-3-2-1 @ Level 1: 30kg Level 2: 40kg Level 3: 50kg Level 4: 70kg

Circuit

D

am kb swings 12kg russian twists uneven farmers carry 30m box jumps 20" push ups uneven farmers carry 30m ski erg air squats uneven farmers carry 30m 20-15-10-5 23 min time cap Level 1: complete Level 2: 21 mins Level 3: 19 mins Level 4: 17:30 mins

Saturday
steps protein veg cals check in

A

step count

B

Protein

C

veggies

D

Calories

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Attention

We're not here to mess around. We want to build some unstoppable objects, not crossfit w**kers, gym bunnies or muscle bound douches. Come join us to find out what you're capable of..

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FAQs
What if I can't train 7 days per week?
We play by 'big boy rules' on this team. If you're big and ugly enough to go off to war you can manage your own time. There are 7 days of training provided for you to build into your training week the best way you see fit. Some sessions are intentinoally lighter, others heavier, you can smash both!
Is there strength training?
Strength is a foundational element of army fitness so yes. The program provided follows an undulating method so that you can recover between sessions properly, maintain operational effectiveness and improve physical output.
What kind of conditioning is there?
Since as a soldier you need to work at all levels of capacity there is a variety of conditinong sessions throughout a training split. Some are intense anaerobic sessions, others longer slower duration with a view to performing at your best over a long period. This includes some marching training.
What if I'm not in the army yet?
Then this team is perfect for you. Here to push you along when pre interview training becomes lonely, providing the training methods used by the military to operate at all levels.
Join Your Virtual Gym

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

The Squadron
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The Squadron
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The Squadron
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