Strength & Conditioning Performance
Tirsia Tactical
Law Enforcement, Functional Training, First Responders, General FitnessThe Tirsia Strength and Conditioning (S&C) Performance program is designed for any Tactical Athlete who wants to get strong, fast, big and be more athletic.
Are you a First Responder that wants to be frontline ready with a more streamlined, functional training program?
This KEEP IT SIMPLE program is 10 weeks of building power, strength, and conditioning using the fundamental training methods from heavy strength training to explosive plyo work and aerobic for endurance. It's balance.
Power: This is "strength" applied quickly, explosive movements like jumping an obstacle, scaling a 4ft barrier, holding an actively-resistive individual.
Strength: This is the ability to lift or move something heavy - slowly, which supplements power development. Power is strength but quickly.
You need strength to have power, but you can also have strength without much power. This program will pair them together and accommodates to those who are also training in Brazilian Jiujitsu, Muay Thai, and other arts.
Our specialized S&C program IS FOR YOU. The program builds operational strength, endurance, and resilience for Tactical Athletes.
This program targets the physical demands of duty—control tactics, load-bearing, 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.
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
Coach - Combined 15+ years of Federal Law Enforcement and Security. Former CrossFit L1 Coach. Police Combatives Instructor and government contractor.
