PREPARING YOU
FOR MILITARY
DEMANDS.

Military-specific strength training, physical preparation and injury rehabilitation programmes — built for soldiers, recruits, and anyone training toward selection. Co-developed by a military physiotherapist and an Exercise Rehabilitation Instructor undertaking a PhD in military injuries.

View the Programmes About Us
100%
Military-specific
2
Programmes available
60%+
of injuries preventable
6
★★★★★ Reviews
British Army Specific
Full Programme Suite

THE FULL
PROGRAMME SUITE.

Two programmes available now. More are coming. Each one built to the same standard — clinical, specific, no filler.

Available Now
01
Shin Splints Plan

The complete shin splint fix. 12 weeks. Takes you from injured to back on duty.

12 Weeks3 PhasesHome Compatible
Get Access — £69.99£49.99
Available Now
02
The Full PREP Plan

A comprehensive strength and conditioning programme built around the specific physical demands of British Army selection and basic training. 12 weeks. Triphasic methodology. Built for aspiring recruits.

12 Weeks4 PhasesRecruit Focused
Get Access — £79.99£59.99
Coming Soon
03
Knee Pain Rehabilitation

Knee pain that will not go away. This fixes it. 12 weeks, structured, military-specific.

12 Weeks3 PhasesHome Compatible
Notify me on launch
Coming Soon
04
Off Feet Conditioning

A standalone conditioning supplement — structured aerobic, threshold and anaerobic sessions to maintain fitness during injury without tibial or joint loading.

SupplementNon-ImpactAll Injuries
Notify me on launch
What We Deliver

BUILT
FOR
SERVICE.

Whether you are preparing for basic training, dealing with shin splints, recovering from a knee injury, or building strength for the demands ahead — PREP gives you a clear plan. Built by a military physio and a PhD researcher. No guesswork.

Every session can be done at home with basic kit. No gym needed.

View the Programmes Read the Results
Exercise Library

EVERY EXERCISE.
DEMONSTRATED.

Video demonstrations, written cues and common error callouts for every movement across all 12 weeks. Nothing left to guesswork.

Block 1 · Week 1 · Monday
SL Calf Raise (Bottom Stair)
Banded Tib Raise + Squeeze
Wall Sit Tib Raises
Dead Bugs
FHL Foot Bridge
DL Raised Heel Bridge
Video Library — Coming Soon
SL CALF RAISE
Block 1 · Week 1 · Lower Shank Endurance
3
Sets
8 e/s
Reps
60 bpm
Tempo
  • Keep heel fully off the stair throughout
  • Drive through the big toe — avoid rolling to the outer foot
  • Control the descent: 3 seconds down, pause, 1 second up
Common ErrorLetting the heel rise before full range — you lose the eccentric loading benefit entirely.
How to Begin

TWO PROGRAMMES.
CHOOSE YOUR PATH.

No waiting. Pay once. Lifetime access. Whichever programme you choose — start training the same day.

Shin Splints Plan — Programme 01
Shin Splints — Full Protocol
Complete 12-week recovery and return-to-duty programme.
Launch Price — Save £20
£69.99£49.99
One-time payment · Lifetime access
  • Complete 12-week structured programme (3 phases)
  • 7 sessions per week — all home-compatible
  • Video exercise library for every movement (coming soon)
  • Written by a military physiotherapist
  • Bergen-ready by the end
  • Clear targets each week — you know exactly where you stand
Get Instant Access — £49.99

Secure checkout via Stripe · Lifetime access · Instant email delivery

Full PREP Plan — Programme 02
The Full PREP Plan
Complete 12-week strength and conditioning programme for recruits.
Launch Price — Save £20
£79.99£59.99
One-time payment · Lifetime access
  • Complete 12-week structured programme (4 phases)
  • 3 sessions per week — Mon, Thu, Sat
  • Triphasic methodology — eccentric, isometric, concentric
  • Video exercise library for every movement (coming soon)
  • Built around British Army selection demands
  • Co-developed by a military physio and PhD researcher
Get Instant Access — £59.99

Secure checkout via Stripe · Lifetime access · Instant email delivery

Results

HEAR WHAT PEOPLE
HAVE TO SAY.

Soldiers, recruits and officers who needed help and got results.

Royal Marine
12 Years Service · Back Injury
Aspiring Army Officer
Injury Rehab & Prep
Aspiring Service Personnel
Pre-Service Preparation
Infantry Recruit
Major Knee Injury
Army Captain
AACC Preparation
Aspiring Officer
Main Board · Sandhurst Prep
“
★★★★★
I had recovered to a position where I could swing a bergen on and happily crack a CFT with no issues. Genuinely felt like his work enabled me to get my body back to a robust state in the shortest time. 10/10 — would not hesitate to recommend.
J.P.
Royal Marine · 12 Years Service · Back Injury · CFT Preparation
“
★★★★★
I can confidently say that I would not have recovered and prepared for the arduous training that the military delivers without Sam's help. A complete rehabilitation and training plan tailored to me and my ambitions.
H.T.
Aspiring Army Officer · Injury Rehabilitation & Military Preparation
“
★★★★★
Sam knew exactly what exercises I should focus on to be in the best shape prior to starting training, and what injury prevention steps I needed to take. Extremely helpful — I would highly recommend to anyone looking for guidance before joining the service.
C.M.
Aspiring Service Personnel · Pre-Service Preparation
“
★★★★★
I had a major injury to my knee during infantry training. Once I started my rehabilitation with Sam I began to see more results than I had pre-injury — progress never dropped. Would 100% recommend to anyone with military service in mind.
T.C.
Infantry Recruit · Major Knee Injury · Stronger Than Pre-Injury
“
★★★★★
Sam was incredibly useful helping me fine tune my training programme to give me the best shot on the All Arms Commando Course. A great knowledge base underpinned by the latest evidence. I would recommend him to anyone aspiring to join the military or attempting arduous courses.
Capt. — British Army
All Arms Commando Course Preparation
“
★★★★★
Sam and PREP helped me a huge amount in balancing a full rugby season alongside my military preparation. My Main Board preparation coincided with a demanding preseason programme and a number of rugby injuries arose throughout the season. Thanks to Sam's work I was absent from only 4 games even after requiring surgery — and I've emerged from the rugby season in the best shape I've been in. I am now fully focused on my Sandhurst preparation.
J.C.
Aspiring Army Officer · Main Board Pass · 1st XV Rugby Captain · Sandhurst Preparation
FAQ

COMMON
QUESTIONS.

If you have been told it is shin splints and a stress fracture has been ruled out, you can start straight away. If you have pain at rest, pain at night, or bone tenderness that does not move, get seen by a physio first. The programme tells you week by week how to manage your symptoms safely.
Resistance bands, a pair of dumbbells or kettlebells, a foam roller, a static bike or treadmill, and a bottom stair. A sofa works for the Nordic curl. A rucksack with weight covers Block 3. No gym needed.
Yes. Block 3 specifically addresses load carriage reintegration — progressive rucking — directly relevant to serving soldiers returning from injury. The return-to-duty benchmarks include CFT-relevant fitness markers and 10–12 kg sustained march testing.
Every running and loading session includes the soreness rule — clear criteria for whether to progress, repeat the session, or step back. The programme is self-regulating. If unsure, contact Sam via Instagram and he will advise directly.
Yes, and in many cases it will complement your treatment. The programme is evidence-based and clinically designed. If your treating physiotherapist wants to review the protocol, you are welcome to share it with them.
The video library is currently in production. Purchasing now gives you full access to the written programme immediately and automatic access to the video library on release at no additional cost.