LEGION GROUP COACHING

We've learned what works and what doesn't work with our individualized coaching athletes. Now we're making that knowledge available in a group format.

Join our our group coaching program to stop spinning your wheels  - and get consistent, knowledgeable feedback on your training.

Todd Nief, Founder - Legion Strength & Conditioning

When I first started doing CrossFit®, I immediately gravitated to the measurable aspect of it. I was blown away by all the different things that I could keep track of - as well as all of the things that I completely sucked at, as well as how many different things I was simultaneously improving at.


I didn't even care about the "sport" aspect of it. I was just ecstatic that I was getting better - especially since I didn't even realize "getting better" was a possibility. I thought that everyone who was fast and strong and conditioned was just "born that way."


As I started to coach other athletes in fitness, I was surprised by the amount of energy they spent comparing themselves to other people. To be sure, some level of comparison helps us understand what's possible.


And, our constant primate drive to establish our position on a hierarchy enables unbelievable advancements in fitness, training programs, technology, cryptocurrency...you name it. I don't think we would have landed on the moon nor composed our most beautiful symphonies if it were not for our tendency toward social competition.


In fitness, lots of people simply want to be a contender. They want to know that they've maximized what they're capable of. They want to feel comfortable jumping into any class and signing up for any local throwdown. They want to look behind them and be able to say - "Wow, when I started this, my only goal was to be able to do one of these workouts as prescribed. I never thought I would be able to do what I now do on a daily basis."

FINALLY...A COMPETITIVE GROUP FITNESS PROGRAM THAT PRIORITIZES ACTUAL COACHING, COMMUNICATION & FEEDBACK -- NOT JUST THROWING A WEIGHTLIFTING PROGRAM AND SOME METCONS INTO A PDF

Those who find true fulfillment in their training invest in the process. They understand how to compete with themselves - and use competition with others as a benchmark and a reflection on what's possible - not the be-all end-all of their own self worth.


While I certainly believe that the training protocol you follow matters over time, it's less important than most people think.


A lot of this stuff is mostly about prioritizing the right things and not screwing yourself up. There's no magic formula.


But, let me tell you, I've been surprised over the years at the myriad of ways that overzealous athletes have found to screw themselves up.


Most of the programs out there are marketed by high level athletes competing at the Games and Regionals. I get that. We do the same thing with our elite competitors, and I always want to know what the best of the best are doing.


However, as I've learned more and pulled back the curtain on what lot of those folks are doing, I've learned that many top competitors are good in spite of their training -- not because of it. 


And, there's a lot of people out there without the freakish talent and genetic resilience of the best in our sport following programs that are totally inappropriate and borderline dangerous for the ambitious fitness athlete.


This is why we've taken the best principles that we've learned from coaching our individual athletes and packaged them into a group program.


We want to make things like integrated programming (rather than slapping together three separate templates), an understanding of solid movement patterns (rather than getting reps or adding weight at any cost), knowledge of timeless training principles (rather than being an intensity junkie or a volume whore), progression over time (rather than short term fixes), and a focus on the art of coaching and giving solid feedback commonplace in our sport.

INTRODUCING...

Follow Progressive & Integrated Programming

Lots of programs simply overlay a weightlifting template, a gymnastics template, a running template...and some metcons. Our program is an integrated whole written to progress appropriately throughout the season.

Access All of Our Webinars

We host monthly webinars with experts in the fields of nutrition, weightlifting, track & field, physical therapy, and more. These are the people who we learn from and who we go to for help. 

Join a Community of Like-Minded People

There's something special about people who purposefully choose to do something challenging day in and day out, and we find people form tight bonds with their training partners. While competing with others day in and day out can be toxic, working together to improve is magical.

Find Out What You're Capable Of

People who choose fitness as a sport have a seemingly insatiable desire to push their limits. Work with us to find out what those limits really are - and find all the improvements you've been leaving on the table.

GET AN ALL ACCESS, BEHIND-THE-SCENES PASS TO OUR BEST TRAINING METHODS

We've learned what works and what doesn't as we've worked with our individual clients for the last several years - and yes, we've taken several of them from "just missed' to spots at the Games and Regionals. Our group coaching program makes all of this knowledge accessible not just to the high level athletes or the individual clients who we work with - now we're finally making it available to everyone.

LEGION GROUP COACHING

GREAT COACHING IS ABOUT A LOT MORE THAN REPS AND SETS -- BUT REPS AND SETS ARE PRETTY IMPORTANT, TOO

We've studied the best minds in strength & conditioning, track & field, rehabilitation, and more - and our program is an integration of all of this knowledge applied specifically to our sport.

This is the art of program design - which is all about figuring out how to get results in the real world.

Gymnastics Skill Progressions

Use your own bodyweight as resistance in order to improve muscle endurance and body control.

Energy Systems Training

Athletes love to suffer and do painful workouts. However, learning the gears of your engine and your pacing strategy - as well as building up the capacity to tolerate more work over time without breaking down - is the path to success in the sport.

Yeah, yeah, yeah - everyone wants to get stronger. But, strength is not the be all end all in competitive fitness. Build the type of strength that actually translates into improved competitive results.

Strength & Accessory Work

Rehab and Pre-hab

Prevent injuries and improve movement patterns while making joints more resilient by improving your control through different ranges of motion - and by challenging your motor control and stabilization strategies in non-fatigued settings.

Video Review

The best way to improve technique and to discover your blindspots in training is to have a knowledgeable coach watch what you're doing. We review all videos posted in our group.

Scaling Options

Not everyone can do muscle-ups and handstand push-ups - but that doesn't always mean you should be doing ring rows and push-ups instead. Learn appropriate scaling options to build the capacity necessary to achieve higher level skills.

WHAT'S INCLUDED?

Ok - so how does this actually work?

Full Competitive Program -- Including Double Sessions

Our normal free program is a stripped down version of our full competitor program. This includes warm-ups, additional skill work, and occasional double day sessions.

We create a lot of content discussing best practices and fundamental principles of training - and we also have a lot of different training templates that we've shared for some of our highest level athletes as well as on how to attack specific weaknesses. Get access to all of this content as well.

Access to all of Our Webinars and Training Templates

Access to Our Closed Group for Coach Feedback

We love answering questions and watching videos for our athletes - this gives us the opportunity to help with technique and clear up confusion - and also understand what our folks are struggling with.

CHECK OUT AN EXAMPLE WEEK OF TRAINING BELOW

Click to expand the image.

A LOT OF ATHLETES ARE WORKING REALLY HARD -- BUT ON THE WRONG THINGS

There's no shortage of effort in most gyms.


Most people looking to compete are more than happy to grind themselves into the ground day in and day out.


And the last thing these people need is another inspirational quote about "hustle," "hard work," or "grinding" on Instagram.

Imagine what you can accomplish by compounding great training day in and day out - not just for weeks at a time but for months and years.


The classic inspirational quote that people overestimate what they can accomplish in a month and underestimate what they can accomplish in a year is perfectly applicable here.


As you learn to better pace yourself through your training, your results compound.


As you learn to move better and find solid positions, your results compound.


As you dial in your lifestyle outside of the gym to recover better from training, your results compound.


Once you get to the tip of the spear, a lot of these things are about marginal gains. But, until then, the aggregation of small improvements on a consistent basis will make most people totally different athletes over the course of a few months.

You and I both know that the best way to improve long term is to get external feedback on what you're doing.


To have someone who's seen your issues before and who knows a solution.


To have feedback from people who have your best interest in mind - and don't want to see you spending a bunch of time and energy on things that don't actually matter.


To be around a community of like-minded individuals experimenting and figuring out what works - and helping each other get better.

Most athletes have a hard time understanding any pacing or effort less than 100%

The constant feedback and learning from being coached and being around people who are just as good as you - if not better - is the fast track to improvement.


You can beat your head against a wall for months trying to make progress. And - sometimes - all you need is someone to show you that all you have to do is walk around it.

Most people know technique matters, but they have a hard time understanding and correcting their own issues.

Ugh...give me a break!

Because most of them are already working super hard - but on the wrong stuff.


Without coaching, competitive athletes will get themselves into all kinds of crazy situations.


They'll follow three separate training blogs and mix and match workouts - while also adding on a weightlifting program and a rowing program that they found online.


They'll attack every workout with full 100% effort and completely melt down, thus negating the intended stimulus of the training.


Or, they'll never quite push themselves to threshold and always feel like they have a bit left in the tank.


They'll know that something is off with their technique, but still continue to muscle weights up - until they approach a glass ceiling where their faulty technique won't let them lift any more.

I'm not super competitive but I want to get better - is this program for me?

The main group program is written for the avatar of someone who is capable of finishing in the top few hundred places in their region - but we also offer scaling options for advanced and more technical movements.


However, I wouldn't tell someone who is just starting out to follow an online program in lieu of having an in-person coach based upon the importance of one-on-one feedback to developing proper movement patterns.


This program is ideal for people who want to get better and want to train to compete - but it's not necessary that you have the talent and lifestyle of a Regionals athlete.


I am super competitive, and I want to make it to Regionals/The Games/etc. Is this program for me?

Most people who are competing at the highest level in our sport have a coach working with them on an individual basis, and I would recommend the more individualized approach to anyone who wants to absolutely maximize their performance.


That said, this program is written for the avatar of someone who is likely going to finish in the top few hundred in their region in the Open - so, it should have the required amount of volume, intensity, and skill work to get you to that level if you have the talent and the dedication to pursue that path.


However, there are so many incremental little things that can make or break someone's bid to make it to the next level, and a relationship with a coach is often crucial to maximizing those improvements.


What if I have pre-existing injuries?

Injuries are pretty variable, and it's somewhat irresponsible to offer blanket recommendations for injuries on a website.


That said, it's often beneficial to continue training and moving as much as possible - provided you aren't exacerbating potential injuries or movement issues.


You should be able to modify the training to suit a variety of movement restrictions, and we're available to answer questions on modifying movements.


But - don't do stuff that hurts, don't do things that feel sketchy, get the opinion of a licensed medical professional when you're actually injured, and at least try to think longer term than your next training session, please.


I don't have certain equipment. Can I still do the program?

We will often include equipment that may not be standard in every gym. We do this knowing that some people will not be able to do the exercises exactly as written, but we're always available to help modify based upon what you have available. In fact, we should probably put together a modifications library of sorts. Thanks for the idea.


Anyway, the most important thing in a training program is not the exact stimulus of a particular exercise or a particular training day - it's the accumulation of results over time.


Is the program posted ahead of time anywhere?

Yup. We post the whole week's training at once - we think this is really important in order to allow people to schedule their week and prioritize the most important sessions for them.


What if I need to work specifically on [insert weakness here]?

The nature of a group program means that almost everyone will have some specific weakness that is undertrained. Aside from pushing individualized coaching - there is always opportunity to tweak the group programming to focus on your specific needs.


It's not enough to just warm-up with some reps of movements that you struggle with - it usually requires a deeper diagnosis and understanding of training to figure out what the true limiting factor is for any "weakness" in fitness.


All of us coaches are happy to help as much as able with this process with our group coaching clients.


What if I don't have time to do the full sessions on each day or all of the sessions in a week?

Ah yes. The realities of life prevent most of us from spending several hours in the gym each day.


We try to make it clear which sessions are priorities based upon the overall structure of the training week, but we encourage you to tweak and modify the template based upon your schedule.


In fact, an understanding of how to modify your training based upon how you feel on a given day is a crucial skill to develop. No, this doesn't mean you get to just not do stuff because you don't like it - but the best athletes do have an intuitive sense of when they should hit it hard and throw down, and when they're going to get diminishing or even negative returns by forcing out another training session or trying to squeeze something in on an already high stress day.

FREQUENTLY ASKED QUESTIONS

We know you've probably tried some other programs where you downloaded a PDF that quickly started to collect dust on your computer desktop. Or you posted on Instagram tagging your "coach" hoping for some engagement - and you'd get an occasional "good job."


We want to give you 60 days to try it out, integrate it into your training, and make sure this is really working for you.


If you aren't LOVING it, we insist that you get 100% of your money back. We'll even eat the credit card processing fees.


Join the program and try it for yourself. If you're not getting fitter, having fun in the gym, and getting solid feedback, we want you to email us. Show us that you did the program for a month, and we'll give you all your money back.


And - if you think we're full of it and that our program isn't any good - cancel at any time

AN UNBEATABLE GUARANTEE: TRY OUR GROUP COACHING PROGRAM FOR A FULL 60 DAYS, 100% RISK-FREE

OPTION 2:

•FULL DAILY SESSIONS

The training that we post on our blog is only a portion of the full weekly training inside of our group coaching program. Be aware that this is a relatively high volume program - but we do offer clear training priorities for those who don't have the bandwidth to complete the full sessions.


•SUGGESTED WARM-UPS AND SKILL WORK

We all know that we should be warming up and we should be spending more time practicing our skills - but it can be difficult to do so unless it's written out and planned for us.


•TRAINING NOTES EXPLAINING THE PURPOSE OF EACH SESSION

It's really easy to follow a program on a website - and basically do everything wrong. We write detailed training notes for each session that will help you understand the purpose of the training and maximize your time in the gym.


•WEEKLY TRAINING REVIEW WITH YOUR COACH

Getting consistent, regular feedback on your training is key to long-term development. How are your paces on the assault bike? Are you hitting the intended stimulus for each session? Are you progressing at an appropriate rate or does something seem off that needs further investigation? Your coach will review your training logs on a weekly basis and give feedback.


•MONTHLY CHECK-IN WITH YOUR COACH

One of the most important aspects of any coaching relationship is a personal relationship. And, if you're training hard, there's a good chance that you have a lot of blindspots and things you're missing - a great coach can help you see those issues and find big wins.

•ACCESS TO OUR CLOSED FACEBOOK GROUP FOR COACHING AND VIDEO REVIEW

We offer actual feedback in our Facebook group as well. No generic, throwaway answers to questions like "listen to your body" or "looks good, keep it up." We apply our coaching expertise to give as much helpful information as possible to our athletes.


•ACCESS TO ALL OF OUR WEBINARS

Once per month, we have detailed discussions with experts in our industry on training topics - like building the aerobic system in fitness athletes with Michael FitzGerald of Optimum Performance Training or under-eating and over-training in fitness athletes with Mike Kesthely of Nova 3 Labs. You'll have full access to all of these webinars.

If you have any questions or concerns about the program, email us or call us. We're happy to help.

info@legionsc.com

(312) 857-5230

LEGION GROUP COACHING (PRO)

$35 per month

•FULL DAILY SESSIONS

The training that we post on our blog is only a portion of the full weekly training inside of our group coaching program. Be aware that this is a relatively high volume program - but we do offer clear training priorities for those who don't have the bandwidth to complete the full sessions.


•SUGGESTED WARM-UPS AND SKILL WORK

We all know that we should be warming up and we should be spending more time practicing our skills - but it can be difficult to do so unless it's written out and planned for us.


•TRAINING NOTES EXPLAINING THE PURPOSE OF EACH SESSION

It's really easy to follow a program on a website - and basically do everything wrong. We write detailed training notes for each session that will help you understand the purpose of the training and maximize your time in the gym.


•WEEKLY TRAINING REVIEW WITH YOUR COACH

Getting consistent, regular feedback on your training is key to long-term development. How are your paces on the assault bike? Are you hitting the intended stimulus for each session? Are you progressing at an appropriate rate or does something seem off that needs further investigation? Your coach will review your training logs on a weekly basis and give feedback.


•MONTHLY CHECK-IN WITH YOUR COACH

One of the most important aspects of any coaching relationship is a personal relationship. And, if you're training hard, there's a good chance that you have a lot of blindspots and things you're missing - a great coach can help you see those issues and find big wins.


•ACCESS TO OUR CLOSED FACEBOOK GROUP FOR COACHING AND VIDEO REVIEW

We offer actual feedback in our Facebook group as well. No generic, throwaway answers to questions like "listen to your body" or "looks good, keep it up." We apply our coaching expertise to give as much helpful information as possible to our athletes.


•ACCESS TO ALL OF OUR WEBINARS

Once per month, we have detailed discussions with experts in our industry on training topics - like building the aerobic system in fitness athletes with Michael FitzGerald of Optimum Performance Training or under-eating and over-training in fitness athletes with Mike Kesthely of Nova 3 Labs. You'll have full access to all of these webinars.

OPTION 1:

If you have any questions or concerns about the program, email us or call us. We're happy to help.

info@legionsc.com

(312) 857-5230

LEGION GROUP COACHING (ELITE)

$95 per month

This is a limited program with only 9 slots available.