The Watch Strength

Connor Page

First Responders

Coach

Connor Page

The Watch Strength

At The Watch Strength, we stand united to forge the strongest, most resilient first responders and tactical athletes — physically, mentally, and as a brotherhood and sisterhood. Our mission is to deliver elite-level strength, endurance, and readiness training designed specifically for those who serve on the front lines: firefighters, EMS, law enforcement, and tactical operators.

We honor the weight of the watch — the responsibility to protect, respond, and overcome — by building bodies and minds that can carry the heaviest loads under the harshest conditions. Through disciplined training, community support, and relentless pursuit of excellence, we prepare every athlete not just to survive the demands of duty, but to thrive in them.

We are The Watch: strong together, always ready, never falling back

$34 / mo

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Real Coaching

This isn't some computer spitting out workout algorithms. This is REAL coaching from a REAL coach that has years of hands on experience training hundreds of people. Want more specifics send us a message.

Features

Access to your coaches

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

Programming 5 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for first responders of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Barbell, Dumbbells, Squat Rack, Pull Up Bar, Bench, Bands, Medic

Recommended

Weight Vest, Ruck Sack, Rower, Bike, Cables

Sample Week

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

Sunday

Banded Good Morning

3 x 25

Empty Barbell Front Squat

3 x 12

Pallof Press

3 x 20

Trap Bar RDL

8, 8, 10, 10

Front Squat Box Squat

4 x 6

Split Squat

4 x 12

Heel Elevated Goblet Squat

4 x 25

Single Leg Plank

4 x 0:30

Monday

Banded Arrows

3 x 30

Wenning Tricep Extension

3 x 25

Lat Pulldown

3 x 20

Neutral Grip Pull Up

3 x 3

Close Grip Bench Press

4 x 6

DB Rollbacks

4 x 12

Banded Tricep Pushdown

4 x 25

Cable Face Pull

3 x 20

Tuesday

Bike Erg

1 x 15:00

Backward Sled Drag

1 x 0:10

Hollow Rock

1 x 2:00

Wednesday

Bulgarian Split Squat

3 x 20

Russian KB Swing

3 x 15

Empty Barbell Squat

3 x 15

Box Squat

5 x 5 @ 60 %

Glute-Ham Raise

4 x 6

Landmine RDL

4 x 12

Banded Hamstring Curls

4 x 25

Suitcase March

4 x 0:30

Thursday

Empty Barbell Row

3 x 15

Straight Arm Pulldown

3 x 15

Banded Front Raise Pull Apart

3 x 15

Landmine Rotation to Press

3 x 6

Feet Elevated Angles Pull-ups

4 x 6

Chest-Supported DB Row

4 x 12

Incline Rear Delt

4 x 25

Turkish Get Up

5 x 2

Coach

More from Connor Page

Connor Page

Connor is a husband and proud father of five, a former collegiate swimmer and gym owner. He has trained hundreds of individuals of all ages. His goal is to help provide guidance both in the weight room & in life. He's coached 300+ athletes and also works for Sorinex Exercise Equipment, the world's 1# supplier of strength training equipment for professional sports & the military.

FAQs

Any diet recommendations

Diet and daily routine questions can be answered by your coach directly.

Do you offer custom programming

Yes! Custom training can be written for you, just ask your coach.

Join Your Virtual Gym

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

The Watch Strength