TOM GRAFF —
CERTIFIED FITNESS TRAINER
B.S. EXERCISE SCIENCE
Athlete Physical Readiness & Performance Program
PERFORMANCE WITHOUT THE GUESSWORK
Whether you’re a competitive athlete chasing peak performance or an everyday gym-goer working toward a stronger, healthier lifestyle, this 14-week program is built around your goals. You’ll begin with one week of baseline testing, complete 12 weeks of structured fitness and nutrition programming, and finish with a final week of testing to measure your progress. Every program combines progressive strength training, conditioning, mobility, cardiovascular endurance, and practical nutrition guidance delivered through the TG FIT app.
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UNLOCK YOUR NEXT LEVEL.
Experience measurable progress through a structured, evidence-driven program designed to eliminate guesswork and keep you moving toward your goals. Build strength, improve conditioning and mobility, enhance athletic performance, develop healthier habits, and gain the confidence that comes from following a clear plan built for lasting results.
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.
CUSTOMIZED FOR YOUR SPECIFIC GOALS.
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