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

Russian KB Swing

3 x 20

Empty Barbell Front Squat

3 x 15

Pull-Up

3 x 8

Anderson Front Squat

7 x 3

Glute-Ham Raise

3 x 6

Hip Thrust

3 x 12

Back Extension

3 x 25

Lunging Pallof Press

4 x 0:10

Monday

Straight Arm Pulldown

3 x 20

Banded Pull Aparts

3 x 20

Push-Up

3 x 20

Angle 90s Pull Up

4 x 6

Shoulder Press

3 x 6

Incline DB Bench Press

3 x 12

Incline Rear Delt

3 x 25

Kneeling Band Chop/Lift

4 x 20

Tuesday

Bike Erg

5 x 40

Landmine Anti-Rotation

5 x 20

Bear Crawl

5 x 20

Wednesday

Banded Good Morning

3 x 25

Empty Barbell Front Squat

3 x 15

Empty Barbell RDL

3 x 20

Trap Bar Deadlift

7 x 3 @ 55 %

Front Squat

3 x 6

Landmine Groin Sway

3 x 12

Goblet Squat

3 x 25

Singe Leg Banded Leg Curls

4 x 25

Thursday

DB Floor Press

3 x 15

V-Bar Lat Pull Downs

3 x 15

Bench Press

9 x 3 @ 45 %

Weighted Chin Ups

3 x 6

Alternating DB Hammer Curl

3 x 12

Standing Cable/Band Curls

3 x 25

Banded Tricep Pushdown

4 x 25

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