TACFIT is a tactical fitness program based on the Circular Strength Training system. So, if you’re familiar with CST, you’ll recognize the ingenuity behind the TACFIT program. I haven’t used TACFIT very much myself, but I do know that it’s a circuit training program that can be applied to a variety of training goals. It was created to fulfill the fitness demands of military, law enforcement, firefighting, and other agencies where fitness is a necessity. I also understand that there are different divisions of TACFIT, and this session is from the Commando division, which is bodyweight-only.
The training protocol for the following workout is…
Each minute, on the minute, for 20 minutes; finish 20 rounds in 20 minutes of:
* 6 Quad Hops to Flat Foot Squat
* 6 Knee Drop Spinal Rocks to Butterfly
* 6/6 Springing Tripods
* 6/6 Swinging Planks. *Note, I only did 3/3 in my video
TACFIT Commando Session Practice
One of the main reasons why Circular Strength Training and the TACFIT protocol resonates so well with me is because of the scalability built-into the entire system. Not only are the exercises scalable, which helps dramatically with learning, but the actual sessions are scalable, too.
Most fitness programs out there are 100% scalable, but it’s not built-into the curriculum. Coaches and trainee’s are required to scale their own programs because there is no official standard of what is beginner level versus advanced level, or anything in-between.
That’s really what makes TACFIT different. There is no guesswork involved. You follow the formula at the level you can manage, without having to figure out if you’re doing the training that is right for you.
Using TACFIT as-is, is the closest thing to an individualized program that you can get without having to play around with training variables, or hiring a coach to do it for you. It works very well for its intended purpose, right out of the box. If you’re looking for well-rounded functional fitness, then I strongly recommend the TACFIT program. You’ll be hearing a lot more about it on Physical Living after the New Year.
Update 2/15/10 Get a free TACFIT Commando sample workout program (ebook and instructional video) here:
Watch this video and download the FREE workout manual.
Download FREE Workout Manual HERE – Right Click Save Target As
PASSWORD: dieseltacfit
Read my review here:
TACFIT Commando: Consumer Review
Or get your product-related questions answered here:
http://physicalliving.com/tacfit-commando-qa-concerns-from-a-hesitant-buyer/
To your health and success,
.jpg "John Sifferman")
CST, CST-KS, NSCA-CPT
Fitness Professional
P.S. For more info about TACFIT Commando, check out the full review on this page:
John,
I have stumbled upon your name and site and the past a few times. This probably is my first time responding. Great job on the site! Great pictures and nice, peaceful looks.
And the tacfit exercise routine you show: I tried the exercises, but I was really surprised by their difficulty. I didn’t expect that… But you make them seem so easy. Really ‘bouncy’. I will practice some more.
Cheers,
Pieter
Hi Pieter,
Thanks for your comment and the kind words.
Yes, I’m pretty sure the routine above is made up of advanced level exercises, and there are simpler version of each one. The “bounciness” comes from years of practice and specific conditioning through CST. It’s not an attribute, but a skill. When practicing, think of using elastic energy more than muscular control.
Best,
John
Hi John,
Your like a warrior, good stuff.
I am very interested in learning these exercises, however, don’t see these drills in the TACFIT program itself, what additional instrucional DVDs from RMAX do you need for TACFIT?
Thank you
Hi Stuart,
I’m pretty sure the above exercises are part of a new TACFIT program that has not yet been released. I’ll be bringing more information after the New Year.
Best,
John
Hi John,
It would be a nice addition, look forward to seing it on the forum, TACFIT needs instructions and cues to fully implement the system.
Best,
Stuart
Yo!
I like the moves! But why is Scott using a yoga mat in the outdoor demo scenes?! Doesn’t seem very tactical!
haha, don’t ever leave home without one, especially for special ops :-)
I’m sure it’s just for filming purposes, to make sure he stays within the correct frame of the camera.
hahaha! Good point, hadn’t thought of that!
You have a link to get a free workout program but it just wants to sell me the full package for $137.
Hi Nate,
The free workout is no longer available at this time. It was part of a pre-launch incentive for the whole TACFIT Commando program. I’ll see what I can do to get you a copy, but I can’t promise anything since it was a time-sensitive offer.
hi john…
i have been trying out the israeli special forces sample workout…
but i wanted 2 ask you was have you tried the full deluxe edition package what is it all about
Hi Joe,
Yes, I’ve been using the full TC program for a couple months now, and have been loving it. It’s an excellent program and I have written quite a bit about it on this site. I wrote a product review here:
http://physicalliving.com/tacfit-commando/
thank you john…
but what i actually wanted to know about it was are the exercices easy for a beginner also….???
is the deluxe edition worth the actual price…
i hav tried turbulence training that is why i am askin
hey john
jus 1 more question….
do both the editions of tacfit commando hav a prasara cooldown method and all….
Hi Joe,
I’m sorry I didn’t answer your questions right away. Apparently, my email thought the “new blog comment” notifications were spam for the past month.
Anyways, the exercises are easy enough for beginners, yes. If you’ve been cleared for exercise by your doctor, then the recruit level exercises should be doable by anyone. If there’s a particular exercise that is too challenging for you, then there are always ways to scale it down, which is part of the TACFIT protocol. You can either ask me or the TACFIT team for assistance if you’re having trouble. It’s a hardcore program, but it’s also meant for beginners and experts alike.
The Deluxe Edition IS worth the actual price if you’d like follow-along videos for each workout. This is essentially what you’re paying for. If you won’t use then (I don’t), then don’t bother with the extra expense.
And yes, both the basic and deluxe edition contain both the Intu-Flow warmup and the Prasara Cooldown.
Any more questions, let me know, or see the FAQ post here:
http://physicalliving.com/tacfit-commando-qa-concerns-from-a-hesitant-buyer/
Best regards,
John
John, Great instruction I have stumbled on your blog through RMAX forums and have been reading ever since. I am really inspired on your outlook on fitness for life. This is how I have recently started looking at fitness so its really nice to see a blog that reflects that. I have a slight tweak in my back that comes after training with weight and I think it has a lot to do with core strength and awareness of tightening my core during movements. That being said I decided to take my training back to body weight and found Tacfit Commando. I will be starting my training as of tomorrow with my low intensity day. I will be following your blog keep up the good work! Congratulations on the baby I am sure all the baby shower gifts taking over your house will be worth it ;).
Sorry about the second post I wanted it to notify me when you respond. If you reply please reply to this one.
Hey Brian,
Thanks for the kind words and for introducing yourself, and good luck with TACFIT Commando – you’ll love it!
Hi John, My son just turned 14 but is 21olbs and 6ft….and growing. lol
He is very active in sport…soccer, football, tennis, golf, snowboarding, dirtbiking, and LaCrosse. He injured his ankles repeatedly a few years back and it still bothers him. Would this program a good fit for a teenager who is still growing? Any other recommendations? Thanks so much.
Hi Lisa,
Teenage athletes face more than one issue when it comes to health-first training. They usually don’t get enough sleep, they are sedentary all day at school, and they usually don’t eat very well. So, there are a lot of things competing for their health, and it’s hard to say if throwing in an intense fitness program is the right choice.
TACFIT Commando is a very intense conditioning program, and I would not recommend it for teenage athletes during their sports seasons. It may be ok during the off-season when his overall physical activity is less. If you do choose to get it for him, I would make sure he understands that he needs to follow the entire program, with special emphasis on the warmups, cooldowns, and “off-day” sessions. It’s more important for him to recover from the sessions than actually push to his max during the work portion of each session. Apart from that, there are a lot of other great programs out there that I could recommend based on what you’re looking for.
Whatever your choice, if you do decide to invest in a CST program, be sure to have him signup for an account at the RMAXInternational.com forums to get personalized help from the CST Coaching Staff.
after I buy and download tacfit commando 1.0 then can I copy it onto a dvd?Why dont you have dvds?
Hi Wendy,
Yes, the files are easily copied onto a DVD, and the new TACFIT Commando 2.0 is actually formatted for this even better than the original version.
I’m pretty sure that the TACFIT team chose not to use DVD’s mainly because shipping physical products is much more tedious and costly. With a digital product, anyone in the world can get their copy immediately. This is especially important for some of our armed forces, who cannot receive physical mail for weeks, months, or not at all.
HI John,
I have a sport activity, badminton, which is a daily necessity. I plan to take it to the next level as I gradually improve my fitness with TC routine. My question is – will playing daily for 2 hours in the evening impede my recovery as is made compulsory in TC? And how can I structure the training program of the sports with TC? PLease advise.
Regards
Srini
Hi Srini,
It may interfere with your recovery, but that’s hard to say since recovery is based on so many different factors (training experience, conditioning level, sleep quality, etc.).
If you’re playing badminton every evening, then I’d suggest doing your TC training in the morning, so you have most of the day to recover. I’d also recommend extra emphasis on the recovery aspects of TC – the joint mobility and prasara yoga. You may find that following the 4X7 routine too strenuous since you’re playing daily. In that case, it would probably be best to limit the training volume of your TC work.
Just remember that training is meant to support your lifestyle, and help you reach YOUR goals. If the TC routine isn’t working for you as-is, then you should be open to changing a few things about it until it does work.
John,
Thanks a ton for replying. I have to say, no one has replied to all the questions that I put up after I bought the tacfit commando. And I am grateful you did. Thanks again.
I have set my priorities right and have decided to first get TACFIT fit and then using the body for any other endeavour. Body has to be first in prime shape before using it for anything. Next 240 odd days are entirely going to be dedicated to TACFIT and playing badminton will be on the Mod and HI days.
You brought up the fact that recovery is relative. Is it? Is it the 48 hours time to be given to the body or is it based on each individual’s capacity – if so, am I the only judge on what is my recovery rate and will I be risking injury and fatigue in the long run? I am not competent to take that risk and hence will follow exactly what the doctor Scott ordered. Obedience is one of my few strengths and I will go precisely as lettered down.
Please be available if any doubt demons revisit me. I will contact you here itself.