TOM GRAFF —
CERTIFIED FITNESS TRAINER
B.S. EXERCISE SCIENCE
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Law Enforcement Physical Readiness & Performance Program
BUILT FOR THE BADGE
FIT FOR DUTY
The Law Enforcement Physical Readiness & Performance Program is a FREE 14-week, individualized training system designed to build strength, athleticism, work capacity, mobility, and cardiovascular endurance through progressive, evidence-based training. Each officer also receives a customized nutrition plan designed to fuel demanding workouts, support recovery, and fit the realities of a challenging law-enforcement schedule.
YOUR JOB ISN'T A 9–5. YOUR FITNESS SHOULDN'T BE EITHER.
Rotating shifts. Long hours in a patrol vehicle. Interrupted sleep. High Stress. Body armor and equipment. Long periods of inactivity followed by moments when you need to perform at your absolute best.
A generic gym program wasn't designed for that...
The Law Enforcement Physical Readiness & Performance Program is!
HOW DOES IT WORK?
Baseline Testing (Week 1)
Strength Test + 1 Mile & 3 Mile Time + Sprint Speed Testing + Body Composition
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12 Week Custom Program (Week 2-13)
STRENGTH
5 Day Muscle Group Split: Quads, Chest/Tri, Hamstrings, Back/Bi, Shoulders. Hypertrophy Style Overload Training
CARDIO
1 Short Run + 1 Long Run + RowERG, SkiERG, Cycling, and Treadmill Sprints
MOBILITY
5 Days per week alternating Muscle Group focus. Targeting Tightness and Imbalances, increasing Range of Motion, Injury Prevention, Increased Strength and Performance, and Faster Recovery
Final Asessment (Week 14)
Strength Test + 1 Mile & 3 Mile Time + Sprint Speed Testing + Body Composition
Weekly Example of WHAT I SHOULD EXPECT?
Day 1
-Mobility Warm Up 1
-Quad Hypertrophy Workout
-SkiERG Sprints
Day 2
-Mobility Warm Up 2
-Chest/Tri Hypertrophy Workout
-Treadmill Sprint Intervals
Day 3
-Mobility Warm Up 3
-Hamstring/Glute Hypertrophy Workout
-RowERG Intervals
Day 4
-Mobility Warm Up 4
-Back/Bi Hypertrophy Workout
-Short Run
Day 5
-Mobility Warm Up 5
-Shoulder Hypertrophy Workout
-Cycling Intervals
Day 6
-Long Run/Active Recovery
Day 7
-Rest
THE TGFIT TRAINING APP
Customized Training Program
Unlock elite training with User-friendly workouts that are designed around each officer’s schedule, fitness level, physical capabilities, and the unpredictable demands of law enforcement.
Expert Nutrition Coaching
Our personalized nutrition coaching app customizes your calories and macros based on your BMR, TDEE, and overall fitness goals, offering hundreds of meal varieties and a detailed grocery list for effortless, goal-driven eating.
Built-In Support & Accountability
Stay on track with powerful accountability tools like body stat tracking, progress photos, habit and hydration trackers, and more—designed to keep your momentum unstoppable.
WHY IT'S FREE...?
YOU SERVE YOUR COMMUNITY. WE'LL INVEST IN YOU.
