I have been following TACFIT Commando, from the fence, for some time and have tried some of the exercises. They seem like a good fit for me and are quite challenging, and I think I am ready to purchase one program or the other (e.g [...]]]> QUESTION AND ANSWER:

Hi John,

I have been following TACFIT Commando, from the fence, for some time and have tried some of the exercises. They seem like a good fit for me and are quite challenging, and I think I am ready to purchase one program or the other (e.g TF Commando or the newer TF Warrior). I wondered if you would please comment on any differences. I am interested in some aspects of both programs. How are they different? My interest is for general fitness and martial arts. Appreciate whatever comments you can offer, and thanks for such extensive reviews.

Happy Holidays,

Mike

TACFIT Warrior VS TACFIT Commando

Hey Mike,

This is a great question and you’re not the first to ask, so I’m posting my response here. First things first… Here is the official answer from Scott Sonnon himself:

Question: What is the difference between TACFIT Commando and TACFIT Warrior?

Answer: “Commando and Warrior are parallel in intent for physique and performance goals: the fat melting, muscle chiseling virtues are equal. Warrior adds a mental component not present in Commando, and as a result includes unique “cross-brain” exercises to train hard AND smart.”

That’s an accurate summary, but it’s also pretty vague. Let’s dive into the nitty-gritty details. First, the similarities…

Both TACFIT Commando (TC) and TACFIT Warrior (TW) have a lot in common. They’re very similar programs when it comes to the actual physical work being performed. They’re both bodyweight-only exercise programs that utilize the tabata protocol (high intensity interval training) to squeeze in a complete workout in about 30 minutes. They both have activity-specific joint mobility warmups and Prasara yoga cooldowns. They also both follow the 4×7, 28-day periodization model, although each has some alternate options for training schedules.

The actual product materials are also very similar. With your purchase you receive: ebook manuals, training calendars, instructional videos, the TAC-FOOD diet manual, and some other bonuses. In TW, you get a follow-along video for each workout. In TC, follow-along videos are only included in the deluxe edition (more expensive version). One nice addition to the TW product are worksheets that you can use to track your progress (also included are some printable wall charts to display each workout). But like I said, you’re paying for very similar product features with either program – with two significant exceptions (in my opinion).

1) TACFIT Commando has 3X the amount of workouts than TACFIT Warrior (3 complete 28-day training cycles), but only 3 levels of movement sophistication (beginner, intermediate, advanced – aka recruit, grunt, commando). So, you’re getting 3 times as many workouts, but not as much versatility in exercise selection. TACFIT Warrior, on the other hand has less total workouts (1 complete 28-day training cycle), but it comes with 5 different levels of movement sophistication. Technically, you could perform an entire 28-day cycle for each level of difficulty, making TC have 9 total cycles included and TW having 5 total cycles. Although, people already in good shape or having prior conditioning experience (especially in CST or TACFIT programs) will find the lower levels too easy, which is why I might steer you to TACFIT Commando first (if this is your situation).

2) Both TC and TW are plug and play. You just follow the program. But one thing that TW includes that TC does not is a mental component built right into the videos and manuals (some bonuses are also included for teaching the mental side of training). The mental aspect of TW is a huge component, and makes this product quite unique from TC. This should definitely factor into your purchasing decision. You can learn more about the mental component in my TACFIT Warrior Review.

One last note: there is some overlap between each program. For example, while each workout is unique, many of the exercises are included in both programs (of course, some exercises are unique to each program, too). Also, there is some overlap in the TC and TW manuals – particularly in regard to how to apply the programs and in explaining the Circular Strength Training System behind them.

Summary

TC and TW are both very similar programs when it comes to the actual workouts you’ll be doing. Although, there are some key differences. TC has more total workout materials, and TW is a more holistic program with the inclusion of the mental component and some other new features. Both are excellent stand-alone products in-and-of-themselves, but certainly one of them will be more suitable for your situation.

If you were ONLY pursuing better health and fitness, then I would probably recommend TACFIT Commando right off the bat. However, you also mentioned martial art, which makes me wonder if you might be interested in the mental side of things, as many martial artists are. In the end, it’s really up to you – I can’t possibly make the decision for you. They’re both excellent programs and I’m sure you would get a lot of use out of either of them. I hope this clears up the confusion and offers you the help you needed to make the decision.

More Information About TACFIT Warrior

Click here to order TACFIT Warrior

Click here to read the TACFIT Warrior Review

Click here to see two different TACFIT Warrior Workouts

More Information About TACFIT Commando

Click here to order TACFIT Commando

Click here to read the TACFIT Commando Review

Click here to visit the official TACFIT Commando FAQ

Click here to see a TACFIT Commando Workout

For those who have experience with one or both programs, what do you think of the products, and what advice would you give to Mike? And of course, if you have any more questions, please let me know in the comments.

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Hey John, I’ve never contacted you before but your website has been instrumental in shifting my training focus from Dragon Door and Kettlebells towards Circular Strength Training with a long-term view to MovNat or Parkour-style movement skills.

Grandiose plans to be sure! A journey with a thousand steps and all that, I [...]]]>

QUESTION:

Hey John, I’ve never contacted you before but your website has been instrumental in shifting my training focus from Dragon Door and Kettlebells towards Circular Strength Training with a long-term view to MovNat or Parkour-style movement skills.

Grandiose plans to be sure! A journey with a thousand steps and all that, I decided to concentrate on Intuflow and for the last 3 weeks have been doing the beginner level daily. My problem is that I’ve started picking up some injuries even from that! Lower back and shoulder. Some parts of me, like my wrists and knees, feel great from the practice. Is it normal for some folks to pick up niggles even from simple mobility drills?

It seems that no matter what I do lately it, aggravates some part of me. I shall be going through the video again but I’d appreciate your thoughts given that I know you went through a steep learning curve with mobility stuff yourself.

Thanks, Colin

ANSWER:

First off, I can definitely relate. I’ve been there, and I’ve been frustrated just like you. You’re only in three weeks (which is great!), and that’s enough time to learn quite a bit about your mobility. You’re facing resistance to the changes you’ve made in your training program, and you’re asking for help, which means that you’re committed to seeing this through to success. Keep it up, Colin!

Now, that is a GREAT question because you bring up a very important point concerning the nature of Intu-Flow joint mobility training (or any prehabilitative training, for that matter). Nobody starts a new training program with a blank slate. We all carry a lifetime of tensions, hidden or known pains, weaknesses, stored deficits, and general limitations throughout our bodies. These are issues that are present in the body before you even started your Intu-Flow training, and for most people, this is exactly why they start an Intu-Flow practice in the first place. Prehabilitative training is, in part, a process of cleaning the slate to remove these impediments. In doing so, you directly confront your restrictions on a daily basis, seeking to slowly unwind them through gradual tension release and the recovery of basic ranges of motion.

Using Intu-Flow properly will never create a new injury in your body. If you get injured from Intu-Flow, then you’re not using the program correctly and you should either review the instructions or hire a CST specialist to guide you. What can happen is an Intu-Flow practice may uncover a hidden impediment that you were unaware of until directly confronting it. Perhaps you’ve never moved your shoulders through all 6 degrees of freedom, and once you finally try it, you quickly learn that there’s some pain due to an underlying injury. For instance, some people have no problem moving their scapulae through a full circle (shoulder shrug circles). However, they may struggle to move their humeral shoulder into top/back position without pain. This is a common issue that only becomes known if you actually perform the movements to test your mobility.

What often happens, is someone starts a joint mobility program expecting to make rapid progress and start feeling wonderful now that they’re drinking from the fountain of youth. The reality is that most people immediately discover they are actually debilitated in many ranges of motion. This is some of the best news anyone can receive because you literally shine a spotlight on your weaknesses. It’s humbling and uncomfortable, but it’s also comforting because you now know exactly what you need to be doing. You know that you have some issues in your shoulders and lower back, and you wouldn’t have known that if you had not started directly confronting them through a holistic mobility practice like Intu-Flow. This is exactly why Intu-Flow works top to bottom, core to periphery, while hitting every single joint in every degree of movement freedom.

If you’re new to CST, or programs like Intu-Flow joint mobility and Prasara Yoga – even if you’re new to any form of pre-habilitative training (tai chi, qigong, yoga, etc.) – then it is highly likely that you will discover some underlying problems in your movement – usually immediately. These problems can be movement restrictions, tension, or pain from an injury. It’s not that Intu-Flow CAUSES injuries from practice, but rather that it UNEARTHS injuries that were already there, just not yet known to you.

The realization of your impediments is only the beginning of a successful mobility practice. That’s why the beginner level of Intu-Flow is used specifically for recovery of the basic ranges. Recovery must happen BEFORE any coordination or refinement takes place. This process is a necessary step to further advancement and unlocking your ability to experience flowstate. Welcome the challenge, and know that you’re doing the best thing you possibly can by confronting these issues head-on each and every day.

One last thing… you wrote:

“with a long-term view to MovNat or Parkour-style movement skills. Grandiose plans to be sure! A journey with a thousand steps and all that.”

Let me ask you, why wait to start learning MovNat or Parkour? If that’s what you want, then go get it. You don’t need to accomplish X, Y, and Z before you start a movement practice like MovNat, Parkour, or Kung Fu. You just need to start. Forget about trying to aspire to an unconscious (and nonexistent) standard. You don’t need to attain a certain conditioning level or health status to begin improving your basic movement skills. Set your own standards, and start today. You’re only limited by your level of commitment and diligence. Besides, you’ll never wake up and realize, “ok, now I’m ready for some “real” training.” You don’t need to pay a price to get admission to better movement. You just have to show up. The process of cleaning the slate is never ending, and you’ll never truly have a clean slate to work from. Life is anything but static and controlled. It’s dynamic, random, and chaotic. There is very little order. And so we address this in our training by not letting life get in the way. By striving for improvement even amidst the chaos. Don’t hesitate to pursue what you truly want. Before you know it, it’s too late.

My readers can learn the full beginner level of the Intu-Flow Joint Mobility Program, which is available for free here:

http://physicalliving.com/resources/circular-strength-training/mobility/

___________________________________________________________________________________________

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P.S. I shouldn’t neglect to add that even gentle exercise programs like Intu-Flow can, in fact, directly cause injuries if used improperly. That’s why CST uses tools such as the Intuitive Training Protocol to help us utilize the program effectively without injuring ourselves.

P.P.S. If you notice a reduction in your symptoms, then I think it’s safe to say that you’re improving your health and recovering from any underlying injuries. However, if the pain does not diminish, or gets even worse, then you should definitely visit your doctor and start working with a good physical therapist to help you heal. Personally, I’ve found that most “niggling” injuries can be worked out through an intuitive practice using Intu-Flow, but chronic injuries almost always merit the attention of a medical expert. And of course, it’s never a bad idea to be overly-safe, and get all issues checked out with your doctor anyways.

Hello John,

Thanks again for your responses to all my questions! I wonder if I could ask [...]]]> Note: I received some questions from a hesitant buyer about TACFIT Commando this morning. They graciously allowed me to republish my response here on my blog. Their name has been left out for anonymity sake.

QUESTION:

Hello John,

Thanks again for your responses to all my questions! I wonder if I could ask you a few more questions, this time about Tacfit Commando. One of the things that has impressed me so much about CST is its extensive vocabulary of bodyweight exercises. While many of these movements are not absolutely unique to CST, they are thoughtfully put together all in one place, with accompanying forms of joint mobility, compensation, etc. One of the challenges of being a newcomer to CST is sorting through all the different products, and trying to differentiate them from each other and determine their distinctive value. I am delving into Flowfit and Intuflow. I think I can already appreciate (and more importantly feel) their commonalities and differences. To me, being able to move in a sophisticated manner is much more compelling than increasing my bench press!

Tacfit Commando looks like a very interesting product. I tried the Israeli Challenge and truly enjoyed it, even if movements like the quad squat, springing tripods, and swinging planks were not entirely new to me (for example, they are all in Flowfit). The marketing of Commando, however, has me very wary. Frankly, I think it is packaged in a hokey manner that makes me feel like I’m being sold snake oil. This comment has nothing to do with the goal of training soldiers, the sincerity of Commando’s creators, etc. It is simply a comment on how
it is all packaged. I feel as though the approach can stand on its own without all that artifice (i.e. Intuflow has little artifice and amazing content), and the artifice makes me wonder about the value of its actual content!

I know you do not endorse products lightly. In fact, your endorsement is encouraging me to give Commando a chance. As there are pros and cons to any approach, I wonder if you could suggest some of the weaknesses in Commando. What kinds of athletic goals and plans would it not be particularly well suited for? Could you give me a sense of how it differs from products like BER? Can it be incorporated with other forms of resistance or endurance training? Is there a substantially new vocabulary of movement in Commando as opposed to
what has come before?

I’m not expecting you to say anything negative about your colleagues, or put you in a bind, but I thought it might be helpful to get feedback from one person who thinks the packaging is a real turn off (i.e. Sonnon’s statement that the enemy is not honorable enough to do the workout- I mean c’mon…). I will probably end up purchasing Commando before the initial deal expires, but hoped your feedback could help me make an informed decision.

Many Thanks,
Anonymous

ANSWER:

You’re very welcome. I’d be happy to assist you in your buying decision. Times are rough and money is tight, so I want to make sure you don’t feel like you’re getting scammed into something that isn’t right for you.

I hear you on the marketing, but as I said in my email newsletter… If you take away all the marketing, all the shiny signs and fancy sales copy, and leave ONLY the program, I think it stands alone as an excellent product, which is why I gave it an endorsement. If I were in charge of releasing it, I’m sure I probably would have done it a little differently, but let’s get to your questions.

you wrote:
What kinds of athletic goals and plans would it not be particularly well suited for?

TACFIT Commando was created specifically for tactical fitness, but it can be used for a variety of training goals such as fat loss, muscle building, general strength and conditioning, among others.

Where it would be least appropriate is as a strength and condtioning program for a very focused athletic activity. Some athletes would benefit directly from the TACFIT Commando program – martial artists, MMA fighters, etc. Other athletes, like soccer or tennis players, for instance, would experience benefits, yes, but not specific to their sport. In these cases of competitive athletes with very specific needs, I would generally recommend against it – there are wiser ways to spend your money.

But if you’re not a competitive athlete and you’re looking for a fun way (fun for you maybe – not everyone will be into the “tactical” nature of TACFIT) to get in great shape, then TACFIT would be appropriate.

you wrote:
Could you give me a sense of how it differs from products like BER?

The formatting is basically the same. It’s downloadable in digital form – ebooks and videos that you will store on your hard drive.

The actual program itself shares a lot of similarities with other CST bodyweight programs like the Bodyweight Exercise Revolution, which was created by Ryan Murdock and Adam Steer. TACFIT Commando could be considered an upgraded training program from BER, it’s more advanced and contains new material.

You’ll find with all CST programs that there is overlap. For instance, practically every bodyweight CST product that I own contains instructions about the spinal rock exercise. It’s a great exercise and it’s great to get perspective on how it can be used for different purposes, but it’s true that some of what you pay for is rehashed material. In TACFIT Commando’s case, it’s the collection of the materials and the SYSTEM that is most valuable. The system is nearly identical to that of the original TACFIT program, and differs a little bit from other CST programs.

One way to look at it is that TACFIT is an outgrowth of Circular Strength Training (the parent system for which all RMAX products are created). TACFIT Commando is then an outgrowth of the original TACFIT. So, there will naturally be overlap in materials, but it’s been organized for a very specific purpose.

you wrote:
Can it be incorporated with other forms of resistance or endurance training?

Absolutely yes. It comes with a stock program that can be followed verbatim, but there’s no reason it needs to be. You can supplement TACFIT Commando sessions for your regular strength training, cardio, or strength endurance work. There are many different ways to do it.

you wrote:
Is there a substantially new vocabulary of movement in Commando as opposed to what has come before?

Yes – much of it has been seen before (ie in Scott’s training videos), but never in a RMAX product – that is, it’s never been taught before. And some of it has never been seen before and will be truly unique to TACFIT Commando.

Given the discussion we had before, I think it would be a great fit for your situation, but perhaps used as a supplement to your current training program rather than the only program you follow. The main advantage is that it’s comprehensive, and at the sale price it’s probably the most CST material you can buy for that price.

Let me know if you have any more questions, I’d be happy to help.

*Update: Read the official review here:

The Complete TACFIT Commando Review

Pick up your copy of TACFIT Commando here:

http://PhysicalLiving.com/TACFIT

To your health and success,

CST, CST-KS, NSCA-CPT
Fitness Professional