BLUE-LIGHT ATHLETE PROGRAMME
The Blue-Light Athlete programme is a community based, rolling programme designed to provide serving first responders with evidence based strength and conditioning, specific to their unique requirements.
The cyclical General Physical Preparedness (GPP) programme develops all components of fitness, with a bias towards maximal strength and power.
The programme is designed to enable you to respond to dynamic, unpredictable and hazardous incidents feeling confident, capable and physically prepared for any challenge, giving the greatest possible chance to affect a positive outcome.
Built around a nucleus of maximal strength development, you have the option of following one of two 'tracks' within the programme:
Strength & Conditioning (S&C)
or
Strength, Size & Power (S&P)
Strength & Conditioning (S&C)
Based around the principle of General Physical Preparedness this pathway is for the blue-light athlete that wants to develop fully rounded athleticism, featuring low intensity aerobic conditioning, plyometrics, HIIT / mixed modality metcons, and maximal strength & power.
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Strength, Size & Power (S&P)
For athletes that want to focus solely on role-specific strength, power and hypertrophy, or want a strength programme to augment other training, such as BJJ or Marathon prep. This pathway shares much of its structure with the S&C pathway, with the conditioning elements substituted with additional speed, hypertrophy or power training.
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who is this for?
This programme is suited to serving emergency services personnel who wish to optimise their role-specific physical performance.
Whilst designed specifically for the role map of UK emergency services, the GPP programme can be followed for anyone wanting to increase strength, athleticism and physical robustness.
Do I need to be super fit to follow this programme?
The prescribed exercises within the programme can be scaled to the fitness level of the user, ensuring the appropriate level of challenge for each individual.
To follow the programme you should be familiar with essential movement patterns such as the squat, hinge, lunge and press. Whilst demonstration videos are provided, if you have no previous experience with strength and conditioning programming we recommend utilising an in-person coach initially to develop sound form in these movement patterns.
What is the structure of the programme?
- Community based, rolling programming.
- 8 Week Cycles, broken into two 4 week Blocks.
- 3 core training sessions per week.
- 1 optional 'Community Workout' per week.
- 1 optional extra conditioning session per week.
- 20-75 minute training sessions.
HOW WILL I RECEIVE THE PROGRAMME?
Programming is provided though the TeamBuildr platform, available through desktop, iOS and android app. Alongside exercise demonstration, metric tracking and logging of activity, the app provides community features including a leader board, group chats and feed page.
How am I supported through the programme?
You will be supported throughout by our team of Coaches who you will have access to via in-App direct messaging and group chats. The wider blue-light athlete community will also be on hand to encourage, support and share experiences with you.
DO YOU OFFER A DISCOUNT TO SERVING EMERGENCY SERVICES?
We offer a 20% discount to all serving and retired emergency services and military personnel. For your discount code send a photo of your emergency services/military ID or Blue Light Card to admin@vanguardconditioning.com.
