S&C Frontline Response
Tirsia Performance
Law Enforcement, Tactical, Tactical / Military, Functional TrainingThe Tirsia Performance Strength and Conditioning program is curated for LEO's, military, emergency responders and any Tactical Athlete looking to improve their overall health and physicality.
- Have you felt you wanted to be stronger, a little more agile, and be a little quicker on your feet?
- Do you want to replace that unwanted fat and be a touch slimmer while gaining more muscle mass?
- Are you an officer that wants to be frontline ready with a more streamlined, functional training program?
Our specialized S&C program IS FOR YOU. The program builds operational strength, endurance, and resilience for LEO's and military operators.
This program targets the physical demands of duty—control tactics, load-bearing, and prolonged readiness—through structured strength training, metabolic conditioning, and movement efficiency drills. You will develop functional power for arrests, carries, and defensive tactics; anaerobic capacity for short, intense encounters; and aerobic endurance for sustained field operations. The curriculum integrates injury prevention, mobility optimization, and recovery strategies specific to the occupational stresses of law enforcement.
The program scales to all fitness levels while maintaining law enforcement performance standards. Completion enhances physical capability, durability, and confidence under operational strain.
Features
- 5 Performance Sessions per week.
- Must Use the free TrainHeroic app to access and log your training.
A
Prep Leg
5 x 10
B
Back Squat
5, 4, 3, 2, 1, 1, 1, 1, 1, 10
C
Reverse Lunges
3 x 10
D
Goblet Squat
3 x 10
E
Walking Lunges
1 x 5:00
F
Flexibility/Mobility Routine
1 x 20:00
A
Cardio
1 x 30:00
B
Combatives
1 x 45:00
C
Combatives
Conditioning
D
Combatives Circuit 1
Set an interval timer on the app for 30secs work / 30secs rest for 5rounds. During the time, move with purpose, for quality, a) Knee mount side to side on a dummy or lateral lunges b) sprawl or burpee c) jab-cross-knee d) Technical Getup then backdown
E
Flexibility/Mobility Routine
1 x 20:00
A
Prep Chest
B
Bench Press
4, 4, 3, 2, 1, 1, 1, _
C
Shoulder Press
3 x 10
D1
DB Bicep Curls
3 x 10
D2
Skull Crushers
3 x 10
E1
Pull-Up
E2
Diamond Push-Up
F
Flexibility/Mobility Shoulders
1 x 10:00
A
Cardio
1 x 30:00
B
Combatives
1 x 45:00
C
Combatives
1 x 60:00
Conditioning
D
Baseline
For time 500 meter row / 50x Cable row 50lbs not-seated / 50x Barbell row 65lbs 40 Air Squats 30 Sit-Ups 20 Push-Ups 10 Pull-Ups
E
Flexibility/Mobility Shoulders
1 x 10:00
A
5 Minute Warm-up
B
Deadlift
6, 5, 4, 2, 1, 1, 1, 10
C
Romanian Deadlift (RDL)
3 x 10
D
Bent Over Row
3 x 10
E
Lat Pulldown
3 x 10
F
Glute-Ham Raise
3 x 10
G
Flexibility/Mobility Routine
1 x 20:00
Chris Mandigma
Combined 15+ years of Federal Law Enforcement and Security. Former CrossFit L1 Coach. Police Combatives Instructor and government contractor.