tacfit survival manual

8/19/2019 TACFIT Survival Manual

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RMAX International, PO BOX 501388, Atlanta GA, USA | 678-867-7629 | www.tacfit-survival.com

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QUICK START GUIDE PAGE4


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


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


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


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


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


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


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


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


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


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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14/43

CAN’T COMPLY TO MISSION RX? PAGE14


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.



15/43

THE 4X7 MONTH PROGRAM CHART PAGE15


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.”

http://www.tacfitbarbarian.com/http://www.tacfitbarbarian.com/http://www.tacfitbarbarian.com/


16/43

THE 7X4 MONTH PROGRAM CHART PAGE16


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.



17/43

HOW TO TRACK PROGRESS: %HEART RA TE MAX PAGE17


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:


18/43

18


19/43

ABOUT TO GET STARTED... PAGE19


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.



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


right, 4 sets left)

Survival Level 3: Advanced

• Perform each exercise for 8 sets of

20 seconds on / 10 seconds off.



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


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.



20/43

20

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.


21/43

21

Survival Plank

Penetration Kick

Rear Spring Kick Wall Thrust Kick

Rolling Sprawl

Ground Compression


22/43

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.


23/43

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.


24/43

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.


25/43

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.


26/43

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.


27/43

BASIC: WALL THRUST KICK PAGE27

27

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.


28/43

28

Rolling Sprawl II Survival Plank II

Penetration Kick II

Rear Spring Kick Wall Thrust Kick II

Ground Compression II


29/43

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!


30/43

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.


31/43

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.


32/43

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.


33/43

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.


34/43

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.


35/43

35

Survival Plank III

Penetration Kick III

Rear Spring Kick III Wall Thrust Kick III

Ground Compression III

Rolling Sprawl III


36/43

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 .


37/43

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.


38/43

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.


39/43

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.


40/43

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.


41/43

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..


42/43

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 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 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.


SCORING TACFIT SURVIVAL

PAGE42



43/43

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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