tacfit survival manual
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QUICK START GUIDE PAGE4
RMAX International, PO BOX 501388, Atlanta GA, USA | 678-867-7629 | www.tacfit-survival.com
Read the entire manual top to bottom: even if you’ve walked the TACFIT path before, many new layers andfeatures have been embedded.
Read it over again in the weeks to come.
This book serves as your field manual, so you need to be totally familiar with it.
There are 3 Missions included in TACFIT Survival:
• Basic, Intermediate and Advanced.
• Download the “Beginner” instructional videos. Study the movements carefully.
• Download the follow-along videos.
• Print out your choice of 4x7 or 7x4 schedule. It will guide you for the next 28 days.
• Upon successful completion of:
• Level 1 or (“Beginner”) level, repeat these same steps with
• Level 2 or (“Intermediate”),
• Level 3 or (“Advanced”)
It couldn’t be simpler. Everything has been laid out for you day by day. All you need to do is fill in the blanks...and sweat, of course.
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THE KEY TO CORE STRENGTH IS ANTI-R OTATION PAGE5
RMAX International, PO BOX 501388, Atlanta GA, USA | 678-867-7629 | www.tacfit-survival.com
In my travels and study, in particular in Russia,
and studying Nikolay Bernstein’s application of
aeronautic mechanics to the movements of the
human body, I learned that the body moves in
greater complexity than merely three dimensions.
Three dimensional
movement only travels
across three planes.
Tri-planar movement
involves passing
through the plane
cutting you in halves:
top/bottom, right/left,
front/back. But the
human body, in its
elegant virtuosity,
moves not merely in
“translation” (through
the 3 planes), but in rotation.
Called the “Six Degrees of Freedom” to
represent that the body moves through 3
elements of
translation (the
standard tri-
planar movement
surging forward/ backward,
heaving upward/
downward, and
swaying right/left)
and 3 elements of
rotation: pitching
forward/backward,
rolling right/left and yawing clockwise/
counterclockwise.
Where functional strength training sought to
bring the one- and two-dimensional movements
of bodybuilding and powerlifting into the three
dimensional world, tactical fitness aims to
introduce the 3 elements of rotation into your
exercise.
The exercise selection within TACFIT Survival,
and all of the TACFIT fleet of courses,
progresses from gross to fine, general to specific,
simple to complex movements in order to elicit
the maximal fitness benefits from your exercise.
In particular, TACFIT Survival concentrates on
creating the Hollow Body position spoken of
throughout martial art, yoga and gymnastics
training. The Hollow Body can be thought of as
core activation which resists all three elements of
rotation.
When performing TACFIT Survival, the
movements create the need for the Hollow Body
position in order to perform the repetitions.
Since this Hollow Body position resists all threeelements of rotation (pitching, rolling and
yawing), you maximize your core activation. And
since the core is grand central station for all of the
engines in your body, you gain the greatest fitness
benefits from these specific movements.
Much of my training throughout different countries in the world concentrated upon core strength. I studied what
we currently understood in science as to why core strength holds such a pivotal key to tactical fitness. The key
concept underpinning this regards a neurological blueprint from how we develop as infants to adults, called the
“Proximal-Distal, Cephalo-Caudal Trend.” We develop from the spine down and from the belly out to our fingers
and toes. Neurologically, your core is grand central station for all of the engines you put on track to perform.
But it goes much deeper than this. Though we see the incredible dexterity with which the core allows the spine to
move with strength, twisting, bending, arching through space, the core is designed uniquely to protect the spine,
because it’s primary function is to allow us to maintain anti-gravitational function. The core evolved to allow us to
have mobility without being harmed by movement. In other words, the core musculature evolved to resist rotation.
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BUILDING YOUR POWER CHAMBER PAGE6
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One of the most important positions that a
martial artist, clubbell swinger, football
lineman, yogi, kettlebell lifter, wrestler or
gymnast learns is the “Power Chamber.”
Masters have taught this primal position for
thousands of years in yoga such as in
mayurasana, in gymnastics is called the
“hollow body”, by World War II Close-
Quarters Combatives experts simply as -
“battery position.”
To tap into this biologically hard-wired
strength, protract (outward) and depress
(downward) your shoulder blades, bringing
the shoulders into the safest and strongest
biomechanical position they can attain: called
the “closed, packed position” - or as I coined
it in my first book, “shoulder pack.”
Pull your ribs downward at the sides,engaging the internal and external obliques as
well as quadratus lumbarum (your
suspenders). Pull inward your transverse
abdominus (your corset) but don’t suck
upward, and crunch downward your rectus
abdominus (your 6 pack) pulling your chest
down to your hips. This creates the s trongest
core activation possible with exhalation
mandatory.
The part of the chamber that many have
trouble lies with the pelvic tilt and leg drive.
The pelvis has a small range of motion.
Relax and lay down flat on the floor with
arms extended above head. See the bodynaturally form an arch in the lower back.
While laying on your back, place one hand
under your lower back. Notice your hand go
right under your lower back as if going
through a tunnel. The key aspect of the
Power Chamber is to press the lower back to
the floor so that "tunnel" goes away. In order
to do this you must be able to tilt the pelvis,
while driving both hips forward into one line,
as depicted in the photo to the left, and second
photo down on the right.
With the pelvic tilt, you must also contract the
pelvic wall upward, as you have exhaled to
contract the intercostals inward, the
diaphragm downward. This muscular lock
“crushes the can” of the power chamber,
creates a systemic knot of s trength.
Exhale and engage the pelvic floor, drawing it
upwards towards your navel. Think of it as
the space between the pubic bone and the
tailbone. Initially you may need to contract
and hold the muscles around the anus and
genitals, but you want to isolate and draw up
the perineum (between the anus and genitals).
Engaging the pelvic floor creates both
powerful lift and secure rooting. This is
especially useful when jumping, receiving a
collision or administering force.
Squeeze your abdominals, thighs, and glutes
very hard. Grab the floor with your toes and
feet, and push the Earth away midfoot while
knees remain bent. The tighter - the lighter!
There is an anthropological reason for the
strength of this position: it is the primal
fighting / defensive posture with which we
evolved to instinctively protect ourselves.
Biologically, it is the most effective position
to absorb and deliver force. We are
neurologically wired to strengthen this
“hollow body.”
It is essential to perfecting a properhandstand, a strict pullup, as well as the body
lever and back lever, the kettlebell rack
position and the clubbell order position. The
physical range may not be as dramatic from a
handstand to a fighting stance, but it is
“resisting rotation” which correctly elicits the
neuromuscular efficacy of the power chamber.
Make it the focus in every Survival exercise.
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HOW DOES TACFIT SURVIVAL DIFFER? PAGE7
RMAX International, PO BOX 501388, Atlanta GA, USA | 678-867-7629 | www.tacfit-survival.com
I write volumes on this, but one arena of particularly starkdeparture of TACFIT from the norm regards:sophistication. When most exercise programs bump you“up” a level, they are adjusting standard variables like
intensity, volume, speed, duration, etc to increase thechallenge.
While you can certainly increase speed with this program,that isn’t the primary goal. Rather, the 3 Missions includedin TACFIT Survival specifically progress in complexity:each mission develops neuromuscular efficiency, preparing you for the next higher level. Your nervous systems evolvesto become "smarter" and more efficient as you progress.
In addition, something called the “complex trainingeffect” (CTE) provides an additional touch of magic. TheCTE simply states that when you couple simple movementstogether, the synergistic effect is greater than if the
individual exercises were performed independently. More(and smarter!) bang for your buck.
Here, I utilized a Russian biomechanics concept called“Component Learning” which demands that eachmovement be a building block to the next. This allows“back-shaping” or “reverse engineering” of high levelsports skills.
The science underpinning TACFIT Survival combinesinfluences from the Russian System of Training (P.O.C.C.)with the biomechanics of Nikolay Bernstein (the father ofRussian biomechanics) — in particular this "ComponentLearning Theory" — which leads you carefully through
simple steps leading to more advanced and evolved physicalperformance.
Don’t believe that this means that this will not be functionalmovement. It certainly will. TACFIT programs enhance“Tactical Fitness.” There can be no fluff: the motionsthemselves enhance the motor patterns and energy systemsthat allow the human machine to respond to crisis andconflict.
Like the avionics which evolved our understanding ofcombat effectiveness, the movements contained in such aprogram must cover all 6 degrees of freedom: heaving (up-down), surging (front-back), swaying (right- left), rolling
(bending right-left), yawing (twisting right-left) and pitching(bending front- back).
This training principle makes it possible to serve a widerange of individuals levels at the same time, regardless ofbeginning fitness levels, or even limiting over-compensations and repetitive stress injuries. The entireteam can train together, from modern ninja to desk warrior,
merely by adjusting level. The same skill families, the sameresult, but an incredible advantage in developing teamspirit. No one need be left out of the training session, everagain.
Due to the conventional exercise community heralding theinviolate nature of KISS (Keep It Simple Stupid) training,I’ve become infamous for stating that most of the fitnessworld has become SISSified, or Stuck In Simplistic Stupidity.This is the polar opposite of TACFIT Survival training.
We don’t just move more — more weight, more time, morefrequency — we move better , and we do this by increasingmovement sophistication. Bigger isn’t better. Faster isn’tbetter. Stronger isn’t even better. ONLY Better is Better!
When you add in this unique nature of increasedsophistication, you don’t merely make the exercises more
challenging, you learn a new skill. You stimulate thenervous system to evolve; your brain to become morepowerful. You learn a completely new set of tools that youcan access in all aspects of your life. You improve the mostsophisticated machine that God has ever created.
Remember Component Learning Theory? A complexmovement chain practiced as a single movement producesa sum total training effect greater than that produced if theindividual components are practiced for the same numberof repetitions. TACFIT Survival incorporates movementsthat increase in complexity, so your gains compound as your movement ability develops.
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TO EXHALE OR INHALE: THAT IS THE QU ESTION! PAGE8
RMAX International, PO BOX 501388, Atlanta GA, USA | 678-867-7629 | www.tacfit-survival.com
Hypoxic versus Hypercapnic Breathing Techniques: Near the close of the 19th Century, Russian PhysiologistVerigo and Dutch Scientist Bohr independently discovered that without CO2, oxygen remains bound to hemoglobin,unreleased and incapable of being utilized by our tissues. As a result there is an oxygen deficiency in tissues suchas our brain, kidneys and heart, as well as a significant increase in our blood pressure.
Russian and former Soviet research, such as Dr. V. Frolov, Dr. K. Buteyko and Prof. R. Strelkov surmised that deepbreathing serves as the root cause of many illnesses. Deep-breathers suffer from O2 starvation and so they “over -breathe” which begins the cycle called the Hyperventilation Feedback Loop.
Notice how a person holding his breath becomes increasingly hyperactive. Over time the level of CO2 increasesdramatically causing the rapid consumption of O2. This hyperactivity continues until unconsciousness (syncope) –a method used in martial arts to expedite strangulation techniques. The cause of O2 deficiency is not due to thelack of O2 presence, but by the lack of CO2 retention. Over-breathing causes O2 deficiency. If we inhale too much,we have less O2 in our body.
Two methods of breathing developed from this understanding: hypoxic (or lowered oxygen count) andhypercapnic (or saturated with carbonic gas) breathing. Dr. Vladimir Frolov (Endogenous Respiration) concludedfrom his research that both methods intend the same goal but achieve it through different means:
“Buteyko achieved positive results raising the concentration of carbonic gas in the lungs. Strelkov, in turn, obtainedthe identical result by lowering the oxygen content in the lungs. The paradox solves itself if we compare oxygenconcentrations in both methods. It turned out that what united them was an approximately identical hypoxia regime(lower oxygen content).”
For many strength athletes, the conventional method of breathing entails the “Power Breathing Technique” - ahypoxic method was researched by a Russian scientist Professor R. Strelkov (popularized by Pavel Tsatsouline inthe West). Power increases immediately, but fine and complex motor skills, such as combat skills, suffer.
The problem with inhalation bracing lies with the pneumatic pressure it creates intra-abdominally. When you inhaleand exert yourself, you literally attempt to move with an inflated balloon within your torso. When moving in 1 or 2dimensions and short range, that may be acceptable. However, when you must resist rotation in six degrees, youmust use muscular control, not pneumatic pressure to withstand forces while remaining mobile. Inhalation cannotdo this. Only exhalation can.
The optimal method of health and performance lies with the exhalation. The deeper the exhalation, the stronger thecore activation, and the more utilization of oxygen at a cellular level.
Training happens at the level ofdiscipline, when you must actively exhalethrough the effort of an exercise. Whenyou find that you’re no longer needing toactively exhale to press through anexercise, and you’re in “flow”, then you’veadapted to the tempo or complexity of themovement, and it’s time to progress.However, if you find that you’re having toinhale and hold your breath in order to
“force” out a repetition, then the tempo orcomplexity is too much (for that day orsession), and it’s time for you to regressdown to a lower level complexity(Advanced to Intermediate to Basic), ordecrease the tempo until you can regaindiscipline over your breath.
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WHAT ARE THE LEVELS OF CORE ACTIV ATION? PAGE9
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As just described, the science behind respiratory performance goes very
deep. For the purposes of TACFIT, concentrate on three of the 5 levels:
force (inhale bracing and pressurized exhalation), discipline (exhale on
effort phase) and flow (exhale on compression phase). Avoid having to
force, focus on discipline, and when you begin to flow increase thechallenge until you must discipline to avoid force.
Now on to the depth of the breath. The depth of your exhalation directly
correlates to the strength that you can activate throughout your body. There
are four volumes to your exhale:
1.Normal: what you exhale when talking.
2.Complementary: what you exhale when you move moderately.
3.Supplementary: what you exhale when you move intensely.
4.Residual: what you cannot fully exhale while alive, but where all high
performance floats.
Think of these four volumes like levels of a skill.
•What is not challenging to you can be performed with a normal exhale.
•What is moderately challenging to you can be performed with a
complementary exhale.
•What is very challenging to you can be performed with a supplementary
exhale.
•What is extremely challenging to you can only be performed at the end of
exhaling all normal, complementary and supplementary volume, called the
“Control Pause.”
The stronger your exhale, the more powerful you become. Martial artists
have known this for millennia, but modern science only now begins to
understand this mechanism, as it mysteriously branches into both aspects
of the nervous system: the autonomic (what you cannot control), and the
voluntary (what you can control.)
The depth of your exhale determines how deeply you access the “power
chamber” in hollow body position. Physiologically, it is impossible to tap into
the power of the core and spine without exhalation. It will not happen
immediately. You will need practice daily.
As it remains impossible to plumb the bottom of residual breath volume,
you can always go deeper and deeper, no matter your age. Strength is notage-dependent: a trained octogenarian can be much more physiologically
powerful than an untrained twenty-something.
Breath remains the key ingredient to tapping into that limitless potential.
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WHAT IF YOU DON’T DO THE REST OF TA CFIT? PAGE10
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The above sounds simpleenough, but amounts to librariesof research and anecdotalexperience.
It could be a sandbag, barbell,rock, or a club, or just your ownbodyweight. Your nervous systemcannot tell the difference. It onlyknows how hard it must work toachieve the technique mechanics.
And more importantly...
It only knows how much it hasrecovered from adapting to thework that you keep forcing it todo. (You are, for a fact, forcingchange. Your body only knowsefficiency: it prefers that you don’tdo anything. It doesn’t know that itcommits suicide a little bit everyday that it doesn’t experiencepositive stress.)
You adapt to positive physicalstress in two ways: by increasingmuscle developing (by becomingmore powerful,) and by increasingneuromuscular efficiency (bybecoming more graceful.)Some people adapt faster in one
way than the other, but everyone
adapts in both ways given
sufficiently proper and sustained
positive physical stress.
Unfortunately, most people either,
don’t give sufficiently high enoughstress for long enough over time,or they don’t consciously reducethe stress low enough for longenough.
Giving stress doesn’t create thesepowerful and graceful
adaptations. Only recovering fromthe stress causes you to adapt.
But you don’t NEED to purchaseand use the TACFIT fleet to do so.It works regardless of type oftension. TACFIT merelyconsolidates and distills this into aconscious system of applicationwhere you become more powerfuland graceful while minimizing
room for error (injury) andmaximizing the effectiveness ofthis “wave” of intensity.)
To the right, read an example ofhow to take common activitiesand plug them into thisbiochemical phenomenon ofadaptation called the “4 DayWave.”
If you consider the 4 Day Wave inTACFIT, you can insert your bar
work into the moderate intensity“strength” sessions.
As TACFIT Survival buildsstabilized strength, focusing onpractice at moderate intensity:• 60-80% heart rate maximum,• 6-8 on a rate of perceived effort
scale of 1-10 (10 being thehardest effort)
• Hard or difficult work, but notextremely hard or difficult.
Still implement the wavingelements of TACFIT, organizingother missions in the TACFIT andCST Circular Strength Trainingfamily can appear like so: (SeeRight-Side Bar Day 1-4 ExampleExplanations.)
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DEFINING TACTICAL FITNESS PAGE11
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TIME is the most critical ingredient here. How
do we perform repeatedly over time? Time is thetop of the pyramid of importance, because itrenders the needed energy system of the activity.For tactical fitness, we need the ability to performat intense task, rapidly recover and retranslate toanother intense task. After we establish theappropriate timeframe, then we can select theskills necessary to enhance the mechanics of ourdiscipline. When we understand the mechanics,only then can we choose the tools: the chains oftension, or movements, and the type of tools toelicit those chains of tension. (see the model left.)
Recovery is a known term, though frequentlyneglected activity. All your progress, growth andresults happen during the recovery periodsbetween your workouts; never during them. So,for all your hard-chargers out there, if you’re nottaking the time to recover, you not only aren’tgetting better, you’re getting worse. Each time
you exercise without recovery, you’re destroyingthe body, not building it.
Nutrition is king for recovery between workoutsand missions. But that’s not the recovery we’rediscussing now.; let’s call that recuperation.Recovery regards how to RESET between“collisions” - between rounds, sets, reps and evenwithin an exercise repetition itself (how torecover one part of your body while the othercontinues in a different movement.)
To reset between bouts requires switching thenervous system from accelerator ( thesympathetic) to the brake (the parasympathetic).
To recover rapidly you must:
• stop moving around, to avoid keeping yourfoot on the accelerator;
• on mid-foot, with your body completely relax,
chug your body up and down by bending atthe knees and hips. We tend to hop on ball offoot and do this, but that keeps the posteriorchain tight. Mid-foot keeps the calves relaxedand allows us to “vibrate” the residual muscletone of the prior exertion. Tension only relaxeswhen you send it the frequency of its tension,like a tuning fork. The faster you return to full,resting length of a tissue, the quicker you’llhave maximal power output again for the nextcollision.
• find your heart rate and a clock (if possible),because you need to create a bridge from thecontrollable (your voluntary nervous system) tothe uncontrollable (autonomic nervous system).
• exhale long, slow and deep into the bellythrough the mouth, for the longer, slower anddeeper you exhale, the quicker your heart ratedrops under the radar (heart rate maximum) ofexcessive arousal. The lower your heart rate,the faster you return complex and fine motorskills to function. If you train only at highintensity, then under stress, that’s what you’llbe conditioned to do; and at high stress>145BPM, you lose fine and complex motorskills. Who recovers fastest wins!
If you want your exercise to be tactical fitness,then it must regard this formula: how fast can
you recover from high intensity output. That’s your litmus test. Not how big, strong or fast you
are. Those are great attributes. But if you can’trecover from the first impact, from surprise, error,or the unknown, then bigger, faster, stronger isn’tbetter.
Only better is better.
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HOW MUCH IS ENOUGH? PAGE12
RMAX International, PO BOX 501388, Atlanta GA, USA | 678-867-7629 | www.tacfit-survival.com
Programming TACFIT
You’ll need to understand two concepts in order to take fulladvantage of TACFIT. Firstly, understand is the 4 Day Wave. Theentire system is based on a 4-day microcycle of waving intensitylevels.
Next, understand the tool I’ve created over the years to zone in on your intuitive awareness: the internal experience of exercise. I’vecreated this tool to ensure you’re precisely target your intensitylevel for the day without exceeding the discomfort levels andwithout diminishing the technique levels mandatory for optimalperformance and health.
Your Compass: the Intuitive Training System
Can you say with specificity how “much” is “much” and how“hard” is “hard”? Unfortunately for our internal experience,exercise doesn’t come in denominations of much and hard. Whatmight be considered a difficult session for a couch potato is abreeze for an elite commando, and what might be a “light”
training day for said commando might be hell itself for an averagerecreational athlete. It’s all extremely subjective. How, then, do
you train yourself to understand your limits and capacities?
You do this by journaling your training and by applying yourtools. My Intuitive Training Protocol gives you the ability todifferentiate form, exertion and discomfort subjectively, and youcan then use this as a determinant factor in progressive resistance.By learning to quantify the subjective, you give yourself animmediate sense of where you stand, and you create a veryaccurate gauge of your progress.
In order to make this tool work for you, you must first learn howto use it. That takes a bit of diligence in the beginning. By
journaling your training and by rating these three variables, you
will come to a better understanding of your body and you willcalibrate your instrument. The skill of rating your performancebecomes more finely honed with each use, until eventually youbarely have to think about it. But you will have to think about itin the beginning.
These are the three variables you will rate after each trainingsession:
• Rate of Perceived Exertion (RPE): the subjectiveevaluation of your effort on a scale of 1 to 10, 10 being thehardest you’ve ever worked.
• Rate of Perceived Discomfort (RPD): the subjectiveevaluation of your pain level on a scale of 1 to 10, 10 being theworst pain you’ve ever experienced.
• Rate of Perceived Technique (RPT): the subjectiveevaluation of your mechanical performance on a scale of 1 to
10, 10 being the best possible form in that exercise.
If your technique is high enough (greater than or equal to 8) and your discomfort is low enough (less than or equal to 3) you canhold even an exertion level of 10 for as long as your stamina,strength and endurance allow.
As you begin to fatigue and become exhausted, your form beginsto fail. Without form, you cannot competently hold the force of
your exertion, and as a result, you over-compensate with poorform leading to aches and pains. As these aches and pains gounaddressed, injuries appear. Pouring your effort into yourtechnique, instead of the number of repetitions of weight of theresistance, is what brings you great dividends. With deeperconcentration on technique, comes greater physiological benefits.
Poor technique is as trainable as good technique. Every repetitionthat you repeat poor technique increases the likelihood that youwill embed this. Whatever you repeat, you will adapt to and makemore likely, whether you want that result or not.
As a general guideline, when you can sustain an RPT of equal toor greater than 8, an RPD of less than or equal to 3, and an RPEof equal to or greater than 6 over the course of 3 sessions, it’s timeto increase a variable: frequency, intensity, speed, density, volume,complexity, etc.
Each day in the 4 Day Wave includes specific target guidelinesthat you should be aiming for with each of these three variables.We have also precisely calculated exactly which variable tochange, and by how much, when it comes time to move on. All
you have to do is rate your performance in terms of the IntuitiveTraining Protocol, and plug-and-play the program. I’ve taken careof the rest.
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THE TACFIT 4 DAY WAVE PAGE13
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Your Tactical Fitness missions develop through the signature periodization pattern of TACFIT, which escalates as
you work your way through the program. The following combination of “training days” is repeated throughout
the program for a total of 28 days per mission. See the specific Program chapter in Part 2 of the manual for the
actual program instructions and exercises.
That’s how the 4 “training days” of TACFIT shape up. This pattern is repeated for a total of 28 days — or one
complete mission. If you are following the traditional 4 wave, your schedule will consist of No, Low, Moderate and
High days, repeated 7 times in succession for a total of 28 days. There are no "off days.” Instead, recovery days
are factored into the program that involve short sessions of joint mobility and compensatory yoga.
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CAN’T COMPLY TO MISSION RX? PAGE14
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Options for “Fixed Living” schedule
You may not live in the utopia where youcan train 7 days a week and follow asprescribed. Firstly, stop complaining.You’re infinitely capable to adapt,improvise and overcome. Find out where
you can insert this into your life, andslowly reclaim your life from habits.
Gain the greatest results by following themission as Rx. But start where you are, sothe plan may not always go as planned.Believe me, I understand lurking Murphy.
Don’t Want to Train 4x7 Style?Adhering to the 28 day calendar can bechallenging, when you haven’t yetoptimized your time tables. Here are three
variations for Survival: a conventional 3-day split, a 7-day wave in which thetraining days remain constant from weekto week, and the optimal 4-day wave (the4x7 format).
The conventional 3-day Split
Only have 3 days a week to train? Bettermake the most of them! Start with Level 1or Basic level. Perform it for each of the
three days. Only progress to the nextmission Level 2 (Intermediate) when yourtechnique is high enough (RPT greaterthan or equal to 8) and your discomfort islow enough (RPD less than or equal to 3)to move on safely (to Level 3 Advanced).
Each mission builds upon the prior. Themovements increase in sophistication as
your strength and mastery grow. When you’ve mastered Level 1, you’re ready forLevel 2, and finally on to the Level 3Alpha dogs.
Scheduling on the “Week Wave”
If you feel that you’re ready for all fourlevels of intensity, then the “week wave”involves No, Low, Moderate, No, Low,Moderate, High, repeated 4 times insuccession for a total of 28 days.
Scheduling on the 4-day Wave
If you feel that you’re ready to knee-deepinto mission proper, then the 4 day wavewill consist of No, Low, Moderate andHigh days, repeated 7 times in successionfor a total of 28 days. The Program Chartis formatted on this 4-day wave. This is theideal choice for Survival because itsynchronizes with your nervous system forgreatest results.
How do you add other sports andprograms to TACFIT?
Though we appreciate your zeal, focus. If you chase two rabbits, you’ll catch neither.
If you focus on this one mission, you’llachieve all of the results you hoped of andmuch more once you’re on the other end.Results we can’t describe, as you’ll have toexperience them to appreciate what you’reabout to develop and gain access to.
Candidly ask, “what do I want from exercise?” If you find you don’t have a specific answer, then you may be “cocktailing”;decreasing your results from ALL youractivities. Cocktailing is unhelpful becausethrowing together a bunch of randomexercises will get you random results.Better focus on one goal at a time. Go in
too many directions at once, gets younowhere fast.
Life often doesn’t give us the optimalcircumstances. My schedule of travelaround often presents insurmountableproblems to routine. Sometimes, you justgut it out and make due with the hand
you’ve been dealt.
Suggestions for other activities
Each day of the cycle is tied to a specificintensity level - waved in order to elicit the4!7 effect. To make this 4!7 to work for
you, then you should align your activitylevel with the guidelines for RPE. It can behighly subjective, and there are no hardand fast numbers.
What may be a light recovery jog for ahighly conditioned runner may be aModerate or High Intensity session forsomeone with little running experience.
Logging your training and applying theIntuitive Training Protocol to rate yourexertion, technique and discomfort willover time give you a precise lens forgauging your output.
It will help to determine where yourchosen activity falls on this spectrum:
• No intensity: such as mobility, bodyrolling, tai chi, stretching, long walk
• Low intensity: such as yoga, pilates,deep stretching, low gymnastics, lightruns
• Moderate intensity = strength practice,
weight training, gymnastics skills, jogging
• H i g h i n t e n s i t y = m e t a b o l i cconditioning, sprinting, interval training,high jumps
On occasion, different activities won’tmatch because your body cannot handlethe sum total stress load, and then stressturns to strain. Bad news: over-training,injury and illness often result. If you wantto continue with extra-curricular training,
you ma y wa nt to co ns id er ei th erscheduling out the others for the month, orlightening your intensity load of the high
intensity sessions.
Perform your mobility recovery exercisesdaily as prescribed, but exclude your highintensity workouts. Keep performing theNo intensity programs daily, until yourscheduling becomes more permissive ofhigher intensity workouts. As it opens up,then start back on your 4 day wave asprescribed.
Lastly, there may be times when Murphymakes a visit and knocks you off thewagon. Just because you get burned,doesn’t mean that you can’t jump back on.Missing one or two days is fine; just fallback into formation picking up where youleft off. Missing 4 or more days means youmissed a cycle completely, so restart at theprevious 4 day cycle on your calendar tocatch up.
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THE 4X7 MONTH PROGRAM CHART PAGE15
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1 2 3 4
5 6 7 8
9 10 11 12
13 14 15 16
17 18 19 20
21 22 23 24
25 28 26 27
(*see the specific Program chapter in Part 2 of the manual for the actual program instructions and exercises) That’s how the 4 “training days” of TACFIT shape up. This pattern is repeated for a total of 28 days — or one completemission.
If you are following the traditional 4x7 wave, your schedule will consist of No, Low, Moderate and High days, repeated 7times in succession for a total of 28 days.
There are no "off days.”
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THE 7X4 MONTH PROGRAM CHART PAGE16
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Routinizing the 7-day Week
Choosing the “Weekly” model of exercise - a four week
progression (7x4) - your “wave” of intensity is a No,
Low, Moderate, No, Low, Moderate, and High days,
repeated for four weeks in succession for a total of 28
days.
You’ll be on the traditional calendar work week, instead
of the four day wave. This allows you to arrange your
workouts so that the High Intensity day falls on the same
day each week. For example, if you’d like to hit your
best effort of the week on Fridays, start with Day 1 (No
Intensity) on the previous Saturday. With some good
planning you’ll be able to address all of your other
scheduling demands and prevent aborting the mission
partly through. If you prefer to train on a 7-day schedule,
simply follow this alternate Program Chart instead of the
4x7 Chart.
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HOW TO TRACK PROGRESS: %HEART RA TE MAX PAGE17
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What warrior cultures have understood for millennia and whatmilitary scientists have rigorously studied for centuries is the realitythat whoever can recover faster from error, surprise and failure,and whoever uses the least effort to accomplish the most, wins.
One term commonly associated with the highest level of warriorskills or martial arts is “Chi” or “Ki,” which is translated variouslyas “intrinsic energy” and “maximum results with minimum effort.”It is this latter quality, “effective efficiency,” which concerns ushere. “Effective efficiency” means to perform with greater totalresults (effectiveness) while using lesser total effort (efficiency).
You must quantifiably track this to be assured of our results. To dothis we use the TACFIT technology of tracking HRbpm duringModerate Intensity efforts. Not high Intensity. (You may trackit, but we gauge our ultimate success not my maximal effort, but bymaximal "effective efficiency.")
You improve your ceiling of maximal effort during high intensity
sessions, but the benefit is only shown by improvements in numbersof quality repetitions during moderate intensity sessions.
Therefore the target heart rate for the four day wave is:
• No intensity:
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ABOUT TO GET STARTED... PAGE19
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Each of your Survival programs
involves 6 exercises performed for 8
consecutive sets of 20 seconds of
work and 10 seconds of rest,(totaling
4 minutes / exercise), with a 1
minute break in between exercises.
This is how you will put each into
practice (See Scoring Chart):
Survival Level 1: Basic
• Perform each exercise for 8 sets of20 seconds on / 10 seconds off.
• Take 1 minute recovery between
each exercise (30 minutes total
program length)
• Follow the exercises in this
sequence:1. Ground Compression
2. Penetration Kick
3. Rolling Sprawl
4. Survival Plank
5. Rear Spring Kick 6. Wall Thrust Kick
• Alternate sides between sets (4 sets
right, 4 sets left)
Survival Level 2: Intermediate
• Perform each exercise for 8 sets of
20 seconds on / 10 seconds off.
• Take 1 minute recovery between
each exercise (30 minutes total
program length)
• Follow the exercises in thissequence:1. Ground Compression II
2. Penetration Kick II
3. Rolling Sprawl II
4. Survival Plank II
5. Rear Spring Kick II
6. Wall Thrust Kick II
• Alternate sides between sets (4 sets
right, 4 sets left)
Survival Level 3: Advanced
• Perform each exercise for 8 sets of
20 seconds on / 10 seconds off.
• Take 1 minute recovery between
each exercise (30 minutes total
program length)
• Follow the exercises in thissequence:
1. Ground Compression III
2. Penetration Kick III
3. Rolling Sprawl III
4. Survival Plank III
5. Rear Spring Kick III
6. Wall Thrust Kick III
• Alternate sides between sets (4 sets
right, 4 sets left)
Training Guidance:
• Crank out as many reps as possible
while maintaining good form.
• During the 1 minute break, shake
it off, recover your breathing and
lower your heart ra te in
preparation for the next push.
• Focus on completing as many reps
as you can and then pause to
shake it off. Keep track of your
reps and strive to at least equal
what you did in the prior round.• Your Objective is to add oneor two reps to your previousbest each session. In this way, you!re always making progress
and you!re keeping it within safe
limits.
The 3 Levels ofSophistication:
There are three levels ofdifficulty to each task, sothey are always accessibleand challenging regardless
of whether you!re anexperienced tacticalathlete, or fresh off theteat.
• Basic is for you to begindeveloping the mechanicsof the training and get your teeth bloody.
• Intermediate is for
when you’ve had severalmissions notched on yourstock, and have noproblem adapting toerrors and surpriseswithout pain.
• Advanced is for those of
you seasoned operatorswho can exhale through
a crisis and keep formunder stress.
Begin at the levelappropriate to yourcurrent ability andexperience.
Remember: high-riseskyscrapers build uponconcrete, not sand. It's notsimply a matter ofimitating an externalmovement, but the
internal experience ofexercise. Your objective isto reap 100% of thebenefit from every injury-free repetition.
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The “Video
Download
Briefings”
included in
this dossier
explain every
single exercise
in all 3
missions of
TACFIT
Survival using
precision
coaching cuesand
performance
goals.
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21
Survival Plank
Penetration Kick
Rear Spring Kick Wall Thrust Kick
Rolling Sprawl
Ground Compression
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BASIC: GROUND COMPRESSION PAGE22
22
Start in flat foot squat position. With shoulder
wide press the ground with your hands
keeping your fingers pointing forwards. Yourstomach should be against your quads, the
weight is balance between hands and feet.
Your back should naturally rounding almost
flat and your crown aligned with the tailbone.
In the basic version: rotate left hand outside
pointing your fingers toward the thumb of the
right hand then jump without lifting your
back and butt in the direction of the turned
hand. Remember to keep pressing the ground
to keep elbow and shoulder pack and your
core active. Do not lift or sit on your legs.
To go back in starting position turn now the
left hand inside and jump back in the flat foot
squat press as you started.
Rotate right hand outside pointing your
fingers toward the thumb of the left hand.
Then jump without lifting your back and butt
in the direction of the turned hand.
Remember to keep pressing the ground to
keep elbow and shoulder pack and your core
active. Don’t lift or sit on your legs.
Keep going left and right for the time of the
exercises. Focus on keeping flat foot and
press with your open wide fingers.
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BASIC: PENETRATION KICK PAGE23
23
Start from a wide downward facing dog
position, you want to have your feet at
shoulder wide stance, your back a little
rounded and you want to focus on pressing the
ground both with feet and hands. Keep your
knee locked and flatfoot stance.
Lift one hand and kick the opposite leg
through to replace the lifted hand. Land and
absorb with hips down. Press the ground from
flat foot and your hands driving your hips up
till you reach a table position. Do not extend
backward, your neck. Press your knees
actively toward each other to get strong hips
drive and core activation.
Drive you hips down and lift the same arm
and leg you lifted before; pulling now your
knee to chest and kick your leg backward to
downward facing dog.
Make sure you press with your heels down to
feel the posterior chain working. Lift now
opposite hand and do same movement to the
other side.
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BASIC: ROLLING SPRAWL PAGE24
24
Standing foot shoulder wide and point your
toes forward as you're on trail track. Squatdown to flatfoot position. Tuck your chin to
your chest as you engage the ground. Exhale
and control the movement like in a spinal
rock. Roll backward vertebra by vertebra
keeping knees to chest.
Keeping knee to chest roll over one shoulder
(do not roll on your neck ). Roll back on soft
tissue without pressing into the ground with
your skull. Exhale to sprawl backward half
way through the rear roll. During the roll,
keep your arms close to your body; if you
need, at beginning you can assist yourself
with one hand. At the end of sprawl, rotate
the opposite forearm to put you in a push up
position.
From sprawl position drive your heels to the
ground and rotate them in a swimming
motion. This uses the power of your hips and
core to get back in flatfoot squat. DO NOT
push with your major pec and triceps. Come
back to standing position and do again the
complete rolling sprawl on the same shoulder
for the entire round. Switch shoulders the
next round.
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BASIC: SURVIVAL PLANK PAGE25
25
Start in plank position but focus on pressing your
heels backward to feel your quads and coreactivation. Rotate in one direction from the hip,while extending your arm to lock your elbow.Pivot your feet together with your hips as a totalunit. This enters the side plank position. Overlapone foot on top of another and stay on the bladeof your grounded foot. Drive your hips towardthe sky while you pressing your hand in theground to make your plank flat. Keep your topelbow locked to keep shoulder pack position.This helps prevent you from falling backward.The free hand will be close to your body as ifholding something on your chest.
Rotate now inside and like if you want to strikethe ground with your top hand to fall back into plank. Exhale to get maximal shock absorptionand keep feet and legs tight together.
When you reach bottom plank, do not stopholding this posture but use the momentum androtate on the opposite side. If your exhale andmomentum are in flow you’ll maximize power toreach the opposite plank.
Once again, focus on having fleet overlap eachother and drive your hips up. Tighten your bodyto get more drive and benefit from thismovement. Keep rolling side to side for the entireround.
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BASIC: REAR SPRING KICK PAGE26
26
Get in plank position like in the Survival
plank. Keep your hips and chest off of theground and keep pressing your heels
backward to fire your quads. Keep your
elbows close to your ribcage and your head
relaxed facing down to the floor.
From plank, pull one of your knees against
your chest as deep as possible in the same
line between your hands. Keep your hips
down and press the ground with your hands
to reach elbow lock. Never leave the ground
with your hands. In this middle position,
your rear leg is driving backward. Drive
backward your heel as deep as you can to
lock your knee.
When you switch knees, kick the bent knee
back as if you mule kick with your heel. Pull
the opposite knee to your chest, then kick
back and go to plank again.
Continue left and right for the entire round.
Do not perform a push up but drive your hips
forward while your knee is coming to the
chest. In this manner you'll use less pec and
triceps. Keep your elbows very tight to your
rib cage.
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BASIC: WALL THRUST KICK PAGE27
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Start from a quad position close to a wall.
Balance your weight on your hands and legsevenly. Stay on the balls of your feet and keepyour back flat. Look down to the floor but becareful not to round your neck.
Inwardly rotate toward the wall and kick the wallflatfoot. Perform it as if doing a TACFIT “Sit-Thru.” Press the ground with the outside handwhile you pull the other in tight to your chest, toactivate your core and help you to keep shoulder pack and safe. Do not look at the wall whileyou're pivoting toward it; keep focusing on theground.
Extend the leg to knee lock, so if you need tostep a little away from wall in order to reach fullextend leg, do it. The foot of the leg engaging thewall should be kept horizontal. Once you reachfull extend position, recall your leg to quad position, focusing on your core activation to pullthe foot back to quad press. Exhale in bothmotions, kicking and pulling to limit yourhyperventilation. Keep going in and out for theentire the round. Then on the next round switchto face the other side and kick with the oppositeleg.
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28
Rolling Sprawl II Survival Plank II
Penetration Kick II
Rear Spring Kick Wall Thrust Kick II
Ground Compression II
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INTERMEDIATE: GROUND COMPRESSION II PAGE29
29
Start flat foot with shoulders wide. Press theground with your hands. Your belly should beagainst your quads; the weight equally balanced between hands and feet.
Rotate left hand outside pointing your fingerstoward the thumb of the right hand then jumpwithout lifting your back and butt in the directionof the turned hand.
When you reach turned squat press position,sprawl backward. Be careful because you’ll havethe elbows facing different directions. Exhalewhen you sprawl and keep both elbow (especiallythe one of the rotated hand) very close to the ribcage. Do a complete sprawl landing in asymmetric push up position. Exhale down. Keep quads, coreand pecs fired and do not let your hips touch theground.
From Sprawl drive the hips forward so to explodeup to quad press position. Do not push with chestmuscles as if you press up but exhale and fire your
core while you use your lower frame to do themovement.
Back on quad press position, rotate now theopposite hand and perform your pivot on the otherside, while you keep focusing on pressing theheart and landing always flat foot.
Sprawl back on the opposite side. Keep focusing
on your technique and of total body activation.From sprawl, drive your hips back to squat andkeep going left and right till the time is off!
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INTERMEDIATE: PENETRATION KICK II PAGE30
30
Start from a wide downward facing dog position, feet at
shoulder wide stance and press the ground with feet and
hands. Keep your knees locked and flatfoot.
When you lift your hand and kick your leg through, bend
your bend against your chest while you rotate inside. Put
your hand down as in basic level.
With your knee pressing against your chest, drive your hips
up while extending your legs as you kick the sky. Exhale up.
Recover your knee to the chest and do opposite rotation to go back to start position. When you reach your half table,
perform your kick having your hips doing the movement, do
not flash your feet. Press your foot out actively (exhale on
final position). Press up as much as you can without lifting
your hand and pressing feet from ground.
Every time you go back to downward facing dog, focus on
pushing back with index fingers and thumbs. Do drive your
heels into the ground. Lift opposite hand now and go through
the rotation on the opposite direction.
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INTERMEDIATE: ROLLING SPRAWL II PAGE31
31
From standing position, perform your squat to roll
over your shoulder and finish in sprawl pushup position as before.
From sprawl drive your hip up and get back to
squat,. Tuck your tailbone under and drive hips up to
reach stand position.
Perform a little shuffle run forward for 2 or 3 steps.
Do this every time you come up from the rolling
sprawl.
Squat down again but this time be aware to roll on
the other shoulder, tuck your arms inside close to
chest and focus on rolling or the soft tissue.
Sprawl back again and do the forearm rotation to
drive you back on the perfect alignment to jump up
again and be ready to sprawl on the other side.
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INTERMEDIATE: SURVIVAL PLANK II PAGE32
32
From plank position like in basic level,
perform the inside hip rotation. Lock yoursupporting elbow and pivot your feet
together with your hips as a total unit. When
you reach the side plank the free hand will
be close to your body; but now you’ll
perform an elbow strike to the sky. Keep
alignment of the extend elbow with the
posting shoulder, to prevent the power of the
rotation causing you to fall back.
From elbow strike plank you now will have
great acceleration driving you back to plank.
Don’t slow down the movement. Instead,
powerfully exhale while you roll back down
and absorb into the ground.
From down position, use the momentum of
your exhale to rotate your hips on the
opposite side and drive the elbow up for the
strike. Achieve velocity going down and use
the explosive movement created by the
elastic force gained on the absorption to
drive you up on the other side striking plank.
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INTERMEDIATE: REAR SPRING KICK II PAGE33
33
Perform your rear leg thrust like in the basic
level, but this time when your knee will beforward in the same line of your hands, lift
your back as if you want sprint “out of the
blocks.” Remove your hands from the
ground.
Drive your rear leg back and your hips down
to your heart. Release the tension upward.
Drive hips up and kick back the bent leg.
Switch to land on the other foot. Avoid
pushing from the quad.
From sprinter position bend forward and put
your hand on the ground. Exhale your bent
leg back to plank and get ready to start over
again.
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INTERMEDIATE: WALL THRUST KICK II PAGE34
34
In this variation keep both hands on the
ground; a must in order to be able to gothrough the movement without falling on the
ground. Keep knees close to elbows and
spread your fingers. Internally rotate your
elbow to pack your shoulder and fire your
lats.
With solid quad position and your hands
pressing the earth away from you, pivot
inside with your hips and kick the wall now
with both feet together full extended. Keep
legs in line of your hips, to avoid rotating the
lower back and potentially injuring you.
Hit the wall with your kick flat foot; in order
to save your kneecap and build the
mechanics for the advanced variation.
Once your reach the wall with both feet,
you're now holding yourself on your hands.
While your legs are extended, your core
strength keeps you horizontal. Recall your
legs back to quad position. Exhale on both
transitions and keep performing for the entire
round. Then switch sides.
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35
Survival Plank III
Penetration Kick III
Rear Spring Kick III Wall Thrust Kick III
Ground Compression III
Rolling Sprawl III
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ADVANCED: GROUND COMPRESSION III PAGE36
36
Start exercise as basic variation. When you reach the push
up, do an outside elbow roll extending the arm of the rotated
hand. In final position, anchor to the ground with three
points: feet and shoulder and your palm facing up.
From this position rotate the forearms inside, pull your elbow
close to ribcage. While exhaling, activate your core to bring
you back in sprawl position. Keep your hips elevated at the
end of this transition.
From push up sprawl position jump back in squat press
without leaving the ground with your hands. Be aware that
now your hands should be still rotated as they were before
the sprawl.
Rotate the elbow that is pointing outside to the inside
pivoting your hand and jump back in start position. During
transition, focus on your technique and maintain groundcompression.
Rotate on the opposite side and sprawl. Hold your
coordination with hand, flat foot and exhalation until you go
down into sprawl on this side. Pay attention to not let your
hips touch the ground.
Do an outside elbow roll extending the arm of the rotated
hand. Drive yourself backward on your tricep and lock your
elbow .
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ADVANCED: PENETRATION KICK III PAGE37
37
From downward facing dog, lift your left hand and do an
inside rotation like in the second level, pulling the right knee
to your chest.
With knee on your chest you will fold your hips down to
load your leg like a cannon. Keep now your left hand close
to your face like protecting your vital points. Lock your
elbow to your ribcage.
Release your hips and drive up while you execute a front
kick focusing on pulling the big toe toward the knee. Exhale
and try to hold maximum core activation while your are in
the final position and keep your hips in one line horizontally.
Pull back your knee and fold your hips down while
maintaining balance pressing down with mid-foot. Keep your
shoulder pack on the supporting side. Kick back your leg to
downward dog and remember to press back with your index
fingers and thumbs so to drive heels on the ground (VERY
important.)
From your downward dog lift now your right hand andfollow the mechanics as you performed in the left side. Keep
going inside and outside for entire round.
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ADVANCED: ROLLING SPRAWL III PAGE38
38
From standing perform your squat to reach flatfoot squat.
Tuck your chin down and start exhaling while your engage
the ground vertebra by vertebra.
Roll over your shoulder and remember to focus not to have
your head in contact with the ground, keep your arms close to
your body.
When you complete your roll and reach sprawl pushup position, drive the legs of the shoulder where you performed
the roll, under the other leg. End facing up now and perform
a bridge. Focus throughout the movement to not lift your feet
from the ground; in order to drive the transition form your
hips.
From the bridge perform now a roll backward to the other
shoulder keeping arms inside and be focus on exhaling
through the movement.
Driving your legs back and using the forearm rotation like
before, end in sprawl pushup position but facing on the
opposite direction. Be exactly on the opposite direction and
not diagonal.
Pull back your knees and drive your hips up to get back to
flatfoot squat and then stand up, ready to perform the Sprawl
Navigation again.
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ADVANCED: SURVIVAL PLANK III PAGE39
39
Hold your plank and fire all your muscles. Squeeze your
elbows to your ribcage and tighten your core with your
exhale.
Roll outside focusing on you hips and on extending your
elbow till its locked. Do not try to perform a pushup. Drive
your elbow straight up.
With a full side plank and elbow reaching the sky, extend
your arm driving your fist like a hammer. Punch the air and
careful on not let the power pull you on your back. Exhale
and squeeze your core to hold the position.
From the extend hammer position look now down to theground and while you’re doing that exhale and let your
weight go down. Keep your elbow close to your ribcage to
keep shoulders packed and absorb the shock.
Redirect the energy that you absorbed from the roll to perform the Survival plank with hammer fist on the opposite
side. Try to perform it without any rest in the bottom plank
transition.
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ADVANCED: REAR SPRING KICK III PAGE40
40
Start like in the second level. Press the ground with your
hands. Drive your knees to your chest, so the hip action will
push you up. Do not focus on performing a pushup. Make it a
spring movement.
In this variation, don’t perform a fast switch. Bend your rear
knee and your arms on the same side. Keep the elbow close
to the ribcage. Do an outside forearm rotation and anchor
yourself with flatfoot of the bent leg, shoulder and top of the
foot of the rear leg.
Roll over until your on your back. Keep your feet off theground, and elbows inside like a Jiujitsu open guard.
From the guard, roll back on the side switching the knees into
spring position again. Reach far with the bent leg; as far as
you can put the flat of your foot on the ground, to open your
hips. Together, with the rotation of your forearm, this willgive you momentum to get back into spring position.
Switch knee by kicking back the leg and keep pressing down
the ground with elbows rotating inside, this will help to keep
your core, lats and shoulder active.
Bend your other knee and perform the screw push to get back
into your Jiujitsu guard. Exhale when you engage the ground.
From your open guard shoot back your foot at shoulder high
and do the same mechanics as before to rollup again. Keep
doing this for the entire round. Holding good technique in
this movement will teach you how to stay in flow with your
breathing and also using less pec and triceps in the press.
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ADVANCED: WALL THRUST KICK III PAGE41
41
Start as the first level. This time, keep your hands
active all time: keep pressing down the ground and
find a distance from wall that will give you space to
extend your legs at full range of motion.
Rotate hips inside toward the wall and kick now
both of your legs. Land horizontal and with both
feet flat on the wall, knees almost locked in order to
press your heels into the wall, to give you
anchorage to stay in wall plank. Do not shoot yourlegs higher that waist level; to protect your lower
back.
From wall planck perform 3 steps along with the
movement of your hands. Keep pushing with you
core the feet inside the wall and keep pressing down
with your hands
After 3 steps, jump back on quad on the oppositeside. Land exactly as you started, knee close to
elbows and always facing down.
Land in quad, exhale and then perform opposite
hips rotation to engage the wall again to walk back
at starting point..
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ADVANCED: WALL THRUST KICK III PAGE42
42
Athlete Name Date
Resting Heart Rate Heart Rate Maximum
205.8 – (0.685 x AGE)
Target HR Beats per Min
HI = 80-100%HRmax = ?BPM
MOD= 60-80%HRmax=?BPM
Average HR
Beats per Minute
Duration to return to
Resting HR
(N/A without monitor)
Station Name S ts cor d HRBPM RPT RPE RPD
Program Name TOTAL SCORE AVEHRBPM
AVERPT
AVERPE
AVERPD
Record Program Name, Coach Name, Athlete Name and Date.
Record Resting Heartrate.
Calculate Athlete!s Heart Rate Maximum.
Calculate Target Intensity in heart rate beats per minute: for High Intensity days 80-100% heart rate maximum; and for Moderate
Intensity days 60-80% heart rate maximum.
Record Station 1 Sets Scored, Rate of Perceived Technique, Effort, Discomfort and Heart rates beats per minute
Record Station 2 Sets Scored, Rate of Perceived Technique, Effort, Discomfort and Heart rates beats per minute
Record Station 3 Sets Scored, Rate of Perceived Technique, Effort, Discomfort and Heart rates beats per minute
Record Station 4 Sets Scored, Rate of Perceived Technique, Effort, Discomfort and Heart rates beats per minuteRecord Station 5 Sets Scored, Rate of Perceived Technique, Effort, Discomfort and Heart rates beats per minute
Record Station 6 Sets Scored, Rate of Perceived Technique, Effort, Discomfort and Heart rates beats per minute
Record duration between end of program and return to resting heart rate; not applicable without heart rate monitor.
Circle Lowest Sets of each Station.
Calculate Total Score (add Lowest Sets of each Station).
Calculate Average Rate of Perceived Technique (add all 6 and divide by 6)
Calculate Average Rate of Perceived Effort (add all 6 and divide by 6)
Calculate Average Rate of Perceived Discomfort (add all 6 and divide by 6)
Calculate Average Heart Rate Beats per Minute (add all 6 and divide by 6).
Record Average Heart Rate Beats per Minute to compare with Target Heart Rate Beats per Minute span.
RMAX International, PO BOX 501388, Atlanta GA, USA | 678-867-7629 | www.tacfit-survival.com
SCORING TACFIT SURVIVAL
PAGE42
http://www.tacfitbarbarian.com/http://www.tacfitbarbarian.com/
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The TACFIT team was created by ScottSonnon, a martial arts champion in Sport
Jiujit su, Submission Grappling, AmateurMixed Martial Arts, Russian Sambo andChinese Sanshou. Sonnon capitalized upon
advances in biomechanics, stress physiology,athletic biochemistry and sports/combatpsychology to become a multiple time USANational Team Coach, named:“One of the 6 Most Influential Martial
Artists of the 21st Century” (Black Belt Magazine, 2010)“One of the World’s Top 25 Trainers” (Men’s Fitness Magazine, 2011)
Sonnon trained for six years with the formerUSSR Ministry of Internal Affairs (MVD) andSpecial Operations Unit (Spetsnaz) PhysicalConditioning and Performance EnhancementSpecialists at the RETAL (Physical Skill
Consultant Scientific & Practical Training)Center, and became the first American to belicensed by the Russian government in thesestudies. He is also one of a handful ofindividuals outside the former USSR to earnthe coveted “Master of Sport” —the highestathletic distinction recognized in the formerSoviet Union. Sonnon’s peak performance enhancementmethods are on the scientific cutting-edge,proving themselves again and again where itcounts: in the real world, on and off the field ofathletics. He now consults for prestigiousagencies such as the Department of Defense,
Department of Homeland Security, the USFederal Law Enforcement Training CenterFLETC, US Army160th Special OperationsAviation Regiment SOAR, US Customs andBorder Protection Advanced Training Center.
(Sonnon on right in photo, next to Gallazzi on left. Twowarriors who have changed the face of trainingworldwide.)
ABOUT THE TACFIT FOUNDER
Scott was “Born to Lose. And Built to Win.” Against all odds, Scott became a champion,and has shared the discoveries he made along the way.
Ma s t er of S po r t
SCOTT SO NNON
Ch i ef O pe r a t i o ns O f f i ce r
RM AX In t er na t io na l
WO RLD
CHAMP IO N
NATIONAL
COACH
Find Scott on Facebook or Twitter
http://twitter.com/flowcoachhttp://twitter.com/flowcoachhttp://www.facebook.com/pages/Scott-Sonnon/60086777987?ref=tshttp://www.facebook.com/pages/Scott-Sonnon/60086777987?ref=ts
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