TACFIT Commando FAQ and Concerns From a Hesitant Buyer (Q+A)

posted in: Promotions, Q+A, Uncategorized | 79

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.


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,


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:


To your health and success,

Fitness Professional

79 Responses

  1. Hi John,
    Thanks for responding to questions about Tacfit Commando. I have 1 additional question which I’d like to ask you please. I am 55 years old and not in prime condition any more. I’d like to get back to some level of general fitness; but I’m not an athlete & my job does not require me to be fit like ‘commandos’. TC looks like a high intensity program for those who in good shape or their jobs require a definite level of fitness. So my question is would TC be appropriate for someone of my age & fitness level? Thank you!

    • Hi Priyam,

      Great question. The official answer is that anyone who is healthy enough to exercise can use TACFIT Commando.

      That aside, there are two things built into the system to enable beginners or deconditioned folks to take advantage of it. First, is the scalability of the exercises. Each exercise has different difficulty levels that is independent of the actual workout program (beginner, intermediate, advanced). Second, is that the workout programming has different levels of difficulty, too (beginner, intermediate, and advanced).

      So, if you used beginner level exercises on the beginner level program, I’m confident most people in your situation would find it a challenging, but doable, workout.

      There are similar CST programs that are more suited to beginners, too, such as the Bodyweight Exercise Revolution, but TACFIT is the best value by far.

  2. Thanks, John!! That was a very speedy reply! I do own BER but Tacfit looks very enticing. Just wanted to make sure it was do-able for someone like me. And you’ve given a clear answer. I really appreciate it! Keep up the great work – I really enjoy your videos & and the info you post on your site overall. When I move back to Boston, I’d like to request your help as a coach. Regards, Priyam

  3. John, Are you able to comment on the differences — beyond what is listed in the ads — between the full and basic versions of TACFIT? What kinds of individuals would gain greater or lesser benefits from the extra expenditure? Thanks.

    • Hi John,

      The basic edition includes mainly instructional videos. The main difference is that the full version also contains follow along videos of every workout – on top of the instructional vids. There may be some other minor differences that the sales page explains.

  4. Cheryl Malone

    This program can be done by anyone who can exercise; modification can be applied and I saw one clip where Coach Sonnon is saying if you have certain conditions, do it this way. He has modifications in the program. You cannot beat the price and the integrity of Coach Sonnon and his team, is very high. He doesn’t need to hype something that isn’t quality. I think if you give it a try; you will truly enjoy it and your range of motion, mobility, and strength will grow as you progress in the program. Good luck, Priyam.

  5. Thank you, Cheryl!

  6. Thanks for both the thoughtful question and the equally thoughtful answer.
    I, too, am wary about another new RMAX product.
    Will this be the best ever? Am I missing out if I don’t get this particular product? So many questions, so little time :-)

    • You’re welcome, Michael. If you can’t make up your mind, do remember that there’s a 60 day money-back guarantee, in case you’re not satisfied with the product.

      • Michael, I’m reposting this from my Facebook wall. My friend David sent me this message today:

        “I just bought the whole package for $97.00. I think the presentation is a little cheesy too, but $97?! That’s not too much to risk for years’ worth of training material. Once I downloaded the training materials, I was impressed by the volume of content. It is the most comprehensive CST/RMAX program I have seen to date. It is well worth it. A damn good deal for less than $100. I don’t think anyone who buys this program and actually does it, the whole thing, will be remotely disappointed that they dropped $97 bucks on it.”

        • Another one from Cheryl, who also commented above:

          “There is so much material in this package; it will take days to review it. It looks great and I know I will not only enjoy it but it will serve me well. Thanks, guys.”

  7. Cheryl Malone

    Michael; I bought the Deluxe this morning and believe me, there’s a lot of material here. The bottom line is: if you use it; it will give you far more benefit than the $97 you spend. If you don’t intend to use it, don’t buy it. I have several of Coach Sonnon’s programs and they are all great.

  8. John, Please indulge me last one question. I am trying to decide between the Basic & Deluxe package. I know the Deluxe has a lot of bonuses but let add something before you answer: I am a vegetarian, practically vegan, and I notice that 2 of the bonuses are diet related. Another bonus is a RESET technique which is a short one (1 minute). For me, my choice really boils down to the videos. I’m sure they are great quality & very helpful – I have no doubts. So my question would be are they necessary for someone like me who is somewhat familiar with CST (I have BER & BBFL among other programs) and, yet, who is working himself back into condition? Any thoughts or recommendations are appreciated!!

    • The advantage of the follow along videos is that they act as a sort of stop-watch for you. All you have to do is follow along, which makes it much easier to concentrate, especially under fatigue. It’s also a form of self-accountability because it makes sure you follow the program as it was intended, instead of resting a little extra here and there, which we may tend to do when we’re utterly exhausted and not 100% focused on the task at hand. I think they’re very helpful, not definitely not necessary. If these aren’t issues for you, then the basic package would probably work just fine.

  9. Danny Crescenti

    Hey John,

    I recently got turned onto your site from a friend and have been pouring over it ever since. Truly great material on here.

    I was hoping to get your input on a more specific version of the first question regarding incorporating other exercises into the TACFIT schedule- how would you recommend adding deadlifts and pull-ups into the mix? I feel there is a lack of pulling exercises in TACFIT and as a result want to keep doing DL’s and PU’s but am unsure if I should do them on the high or moderate intensity days or what.

    Any input would be greatly appreciated!

    Danny Crescenti

    • Hi Danny,

      Thanks for the kind words and welcome to Physical Living.

      There are many ways to add in additional training exercises. There’s no reason you couldn’t incorporate them directly into the TACFIT sessions themselves, BUT – and this is a big but, you won’t get the most benefit from either TACFIT or your supplementary lifts if you do it all together. TACFIT was designed with a very specific training protocol that is very effective, and if you don’t need to tamper with the workout programming, it’s best not to.

      You would get a greater benefit if your TACFIT session was done separately from your lifting. So, perhaps a different training session on your moderate or high intensity day would be in order for your pulling exercises.

      If you only have time for one workout daily, and you must do your TACFIT and lifting at the same time, the best method would be…

      1 TACFIT mobility drills
      2 TACFIT training session
      3 Extra time spent on RESET vibration and breathing techniques (try to get as much recovery as possible – ie do these drills until it seems like you are no longer benefiting from them, this is especially important if you’re doing deadlifts which are extremely taxing to the entire body, muscles, connective tissues, nervous system, everything)
      4 More mobility drills
      5 Deadlifts and Pullups session
      6 TACFIT Prasara Cooldown

      And then there’s the option of not using the 4X7 formula at all, which opens you up to any other possible training split that works with your schedule. In this case, it’s simple a balance of work to recovery throughout the week. There’s also a week long 4X7 formula that goes better with the 7 day schedule if you’re interested.

  10. Thanks again for all the responses. I must admit that the presentation does put me off. I’m attracted by the idea that, in one package, there are exercise routimes that cover all angles of CST … joint mobility, intense exercise and Prasara yoga compensation movements.
    If this is truly in here then I’m up for getting it.

  11. “And then there’s the option of not using the 4X7 formula at all, which opens you up to any other possible training split that works with your schedule. In this case, it’s simple a balance of work to recovery throughout the week. There’s also a week long 4X7 formula that goes better with the 7 day schedule if you’re interested.”

    John, thanks for all your responses – they are extremely helpful. For me, I really was helped by what you wrote about the videos to follow along. I never heard of the using the 4X7 formula within the 7 day schedule. Could you please describe it for us? That would be great! Thanks again! Peace

    • I saw this on the RMAX forums awhile ago, something Coach Sonnon designed to accommodate those who have a more traditional schedule.

      Mon – no intensity day (ie Intu-Flow joint mobility)
      Tue – no intensity day
      Wed – low intensity day (ie Prasara Yoga or Ageless Mobility)
      Thu – moderate intensity day (ie TACFIT Commando, clubbells, etc.)
      Fri – high intensity day (ie TACFIT Commando, clubbells, etc.)
      Sat – off or other
      Sun – off or other

      So, during the traditional work week, this would be No/No/Low/Moderate/High intensity level days.

      • I forgot to mention… the important thing is managing the relationship between the work you do during training and the recovery your getting from training (like intu-flow and prasara), rest, and other lifestyle factors like stress management, good nutrition, etc. If you find that sweet spot where you can make optimal progress, then you’ve discovered something truly valuable. And that’s why the 4×7 was created – it’s like a short-cut to peak performance for those who can accommodate the 4-day split.

      • Thanks for posting the 7 Day cycle, John!

  12. John,

    I purchased the Commando basic package. From what I have seen so far, the strongest aspect of the program is in the instruction. Truly amazing attention to detail and technique that would be hard to find elsewhere without hiring a good coach. I was slightly surprised to see no use of the every minute on the minute protocol used in the Israeli challenge, but perhaps that will be included in future versions. One could easily create their own protocol, I suppose, but there are not instructions to do this. The main challenge with incorporating other exercises into Commando is that while it is a product of CST theory, it only gives a brief introduction to that theory. This is a strength (the program is very user friendly), but also a weakness (some folks will want more detail to make it adaptable to their specific needs). Of course, there are certainly opportunities to get deeper into the theory at RMAX, but this would require a further investment. For the moment, I will follow the idea that all activities on the day match the intensity of its place in the cycle (so, sprints can be on the high intensity day, a light jog on the low).

    On his webcast, Coach Sonnon said that the moderate days would be the place to work on GTG practice for the cultivation of skills such as pistols. This was very helpful to me- I assume this is where I could also mix in some pull ups, rope climbing, etc. as long as I am staying within the parameters of the moderate day.

    I think it will take some “emotional” adjustment for me to commit to a full mission. I know that the repetition central to the cycles is purposeful (the same series of exercises for a month), and I’m sure I wasn’t maximizing my results with my old system (oh, haven’t done those kinds of lunges in a while!), but I like a degree of spontaneity. Sticking to the intensity waves should not be hard, but sticking to the particular movements and sequences might be.

    I do have one question concerning the levels of difficulty. Should we stick to one level of difficulty for all exercises for an entire mission? For all three missions? This is left a little ambiguous, though I realize it is always better to do a lower level with great form than a higher level with bad form.

    All in all, I look forward to making my way through the program. Thanks for the helpful post, John.


    • you wrote:

      “I do have one question concerning the levels of difficulty. Should we stick to one level of difficulty for all exercises for an entire mission? For all three missions? This is left a little ambiguous, though I realize it is always better to do a lower level with great form than a higher level with bad form.”

      Keeping your technique high and your discomfort/pain level low are the most important variables. You should push yourself to any effort level that you can maintain both excellent technique and minimal discomfort. If you need to drop down a level of intensity or exercise sophistication to do this, then by all means, do so.

      At the same time, it’s best to use the highest level of exercise sophistication possible. If you can, you must – that’s the motto.

      It’s not so much about being consistent in each exercise, but it IS about asking yourself “how sophisticated of an exercise CAN I do for today’s session?” Always remember that it’s not about achieving what someone else has set as the gold standard (ie advanced “commando” level exercises), but challenging your own standards.

      If you’re advanced in spinal rocks, then by all means, do advanced spinal rocks, but if you’re having trouble with swinging planks, then do them at a lower difficulty level. It’s not about the program, it’s about YOU.

  13. John Paul Tan

    Hello John,

    I recently bought TACFIT Deluxe edition and I have a few questions.
    Where can I find the RESET technique? Is that the same as the Deehani Endurance Breathing Techniques? Also, I saw the Russian Evade and Escape video. It is basically a small intro into bio mechanical exercises. Does TACFIT has bio mechanical exercises in it because Mr. Sonnon suggests doing bio mechanical exercises before strength conditioning?

  14. Cheryl Malone

    I have that same question, John. Where is the RESET technique? I am thinking also that it is the Endurance Breathing.

  15. John and Cheryl,

    I believe the RESET technique is the same as the Deehani technique, but I’m not 100% sure since I haven’t listened to the audio, yet. You can find the RESET technique video in the Deluxe edition, only. It’s in the Program 1 Follow Along Videos archive.

    Scott could probably give you a more thorough answer in regards to your question about biomechanical exercises. My understanding is that TACFIT is made up of both bodyweight and biomechanical exercises.

    Bodyweight exercises are generally referring to some form of calisthenics that are not very sophisticated and are used primarily for improving conditioning attributes(like a pushup – simple technique to learn and meant for strength and endurance). A biomechanical exercise, on the other hand, is a more sophisticated movement that could be or does resemble acrobatics (such as the leg swoop, for instance). A biomechanical exercise can be used for conditioning attributes like strength, endurance, etc, but its main purpose is to improve agility, coordination, balance, and ultimately lead one towards flow.

    In this sense, it’s true that all biomechanical exercises are bodyweight exercises, but not every bodyweight exercise is a biomechanical one. One way to distinguish the two is that I tend to view biomechanical exercises as something you PRACTICE, rather than train. Bodyweight exercises are used to TRAIN for conditioning.

    So, what I think Scott is recommending is to practice exercises that require some skill to execute BEFORE you use that exercise as a conditioning tool.

  16. Cheryl Malone

    I found the RESET video in Program 1 Follow Along and I renamed the file, so I can find it when I need it.

  17. Well I bought the Basic edition and it is impressive what you actually get. Here in Australia, we have fairly slow broadband rates and it took almost 3 hours to download eveything. There’s a lot to get through.
    The whole commando thing still leaves me cold but I am so used to reading between the lines of RMAX products that it doesn’t really bother me.
    What’s at the core of all of Sonnon’s workouts is really pure gold.
    I had been using the Tabata method already as part of my “training” (on the stationary bike) and it really does accelerate/accentuate results.
    I am looking forward to the whole routine; it does look very impressive.
    And who knows, when the sleepy wine-growing region of McLaren Vale (where I live) gets invaded by Taliban insurgents, I might even be ready with my commando-style six-pack!!! :-)

  18. Hey man
    I will be joining either the Navy Seals or the Army Rangers in the near future. I have a goal of reaching 250 pushups, 250 situps, and 30 pullups and chinups, can the Tacfit commando workout, or workouts, do this for me?

    • Hi Jack,

      TACFIT Commando will not be the best option for preparing you for either bootcamp or special forces school. Both the Navy SEAL/S and Army Rangers have specific fitness programs for preparing for their rigorous training regime. You can find these online.

      TACFIT Commando is better suited for post-boot camp training where PT requirements are not as rigid and you become more responsible for your specific conditioning needs.

      I can also recommend Stew Smith’s Maximum Fitness book, which I had great success reaching the PT numbers that you’ve posted.

      Also, to answer your question in the email you sent. TACFIT Commando will not directly improve your running endurance. TC will improve your cardiorespiratory fitness, but specific to bodyweight exercise. You’ll need to run more to do this. And if you’re preparing for special forces school, then running in combat boots should be something you work up to.

  19. thank you. So, how would TF commando benefit a special operations soldier?

    • Hi Jack,

      Sorry I didn’t see this sooner – my email notifications were down for awhile.

      Though TC will not best prepare you for bootcamp or special ops school, it WILL prepare you for the demands of a soldier. Each movement is related to a tactically-specific skill, so you’re conditioning yourself for real skills you’ll need to employ in the field.

      There’s also a very important aspect of training the mindset of a soldier. Namely, being able to perform physical skills while utterly exhausted and under extreme stress. To do one more repetition with perfect technique, even when everything in your body is telling you it’s not possible is a skill that TC will help you develop.

      Apart from that, it provides a health-first fitness program that injury-proof’s your body, builds functional muscle, and burns unnecessary bodyfat – all things that everybody, soldier or not, needs.

  20. I just discovered your blog recently, John. I appreciated this post in particular and your thoughtful comments, as I am also considering purchasing TACFIT Commando, but will wait for 2.0 (and hopefully a discounted price, as it has now risen to $197 for the Deluxe edition). I have other RMAX products but haven’t been able to make sense of the whole system yet and hope that this product will help me figure out how it all fits together.


    • Hey Duff,

      Great blog you’ve got going.

      TACFIT Commando 2.0 will be released sometime this month, and it will be discounted. It’s a great “primer” to the CST system, which is like an ocean just waiting to be explored. I started looking into it in 2006 and I’ve only scratched the surface even with my daily personal practice. Let me know if you have any questions about it. I’m a CST Instructor, so I can answer most questions that you may have about the product or the methodology behind it.

  21. Very interesting about TACFIT Commando 2.0, John! TC 1.0 is still so new!

    • I’m under the impression that it’s the same program, same materials – just updated in some areas. I won’t be promoting it much this time around, but I’ll be sure to explain what’s new and improved when it’s released.

  22. Thanks, John! I can’t imagine what would be improved – it rocks already!

  23. Cheryl Malone

    Priyam; I am a 62 yr. old woman and not an athlete but I sure like to train. I pretty much stick to the beginner level of TacFit Commando; some things I can do at a higher intensity but sometimes I look at an exercise and modify it for my body. I think if you try it, you will be surprised at what you can do. It is a great workout. Hope this helps.

  24. Hi Cheryl – thanks for sharing your experience with TC. I actually already have and am enjoying the program. I was inquiring about the upcoming 2.0 Version and what it’s about. Best to you!

  25. Cheryl Malone

    Hi, Priyam; Sorry I misunderstood and I am so glad you are doing the program. I haven’t heard about the 2.0 program; where did you see that at? I won’t be getting that one because it will probably have a lot of the same but knowing Coach; he’ll put some new stuff in, too. At this point in time; I will stick with what I have.

  26. No problem, Cheryl. Nice to hear about your experience. TC 2.0 will be a free upgrade if you already own TC. Just go to your TC download portal around July 20. Cheers!

    • John Paul Tan

      I am so happy for the TC 2.0 to be a free upgrade for existing TC owners. When I first heard about TC 2.0, I got anxious about the price. Now I feel so relieved to hear that it is a free upgrade.

  27. Hi just a couple of questions…

    1. Will I need to supplement this with another HIIT/lifting/cardio program to see results or is it good on its own?
    2. Is this good for fat loss, and how quickly can you see results?


    • Hi Sheela,

      No, you will not need to supplement this program with another one for a fat loss goal. It’s a standalone program with several elements. Though you can certainly integrate this program with some other training you’ve been doing if that’s what you want. You can do it either way.

      TACFIT Commando will work quickly for fat loss, and you will likely see fat loss results within a week or two. Women tend to have slower starts than men, because it takes longer for your hormones to fully “activate” into fat burning mode. Sometimes, during the first few weeks of a new fat loss program, women will see no changes on the scale (your actual weight doesn’t change much, or in rare cases, you can actually gain a little bit of weight). However, even though the scale isn’t moving, you’re still making progress because your body is shedding bodyfat and building muscle (counterbalancing your actual weight). This might happen for a few weeks, and then your fat loss will accelerate and your weight will start coming down, too.

      On the other hand, you may see a very large drop in weight in the first 1-2 weeks because you lose some water weight initially. Everyone will have different results, and the only way to truly know is to do the work, test your results (using bodyfat testing, or similar), and track you progress. Good luck!

  28. Just an update for everyone, I spoke with the TACFIT team and they have given me some information about the new TACFIT Commando 2.0 product, which is now available (and discounted until Thursday, July 22).

    First, if you currently own TACFIT Commando 1.0, then you’re automatically eligible to receive the new 2.0 version for FREE. Simply login to the TACFIT Commando customer area and claim your free updates (your login info will be in the email your received with your receipt after ordering – if you can’t find it, you’ll need to contact customer service info@tacfitcommando.com).

    Secondly, here is a brief description of how version 2.0 has been updated:

    -The diet has become the TAC-Food diet – expanded from the original 4-day diet plan.
    -The recipes will be 101 Warrior Recipes — codified to go with the diet
    -The follow-along videos are regrouped into 9 longer ones instead of the 54 short ones – better formatting and more user-friendly.
    -There are now technical “how-to” videos on the download page to make the download, iPod, etc aspects more user friendly.
    -And a few other minor tweaks that Adam couldn’t remember :)

    There are also some freebies that are available this week – only during the 51% off sale – including a digital version of the FlowFit program which I have used and recommended extensively for years. If you’ve been on the fence trying to decide if TACFIT Commando is the right program for you, then this is the week to decide!


  29. Hi John,
    Is this program suitable/appropriate/recommended for women’s bodies? I saw that Cheryl and Sheela are using the program but they are the only 2 women I have found to use the program so far in my research about TC.

    • Hi Ann,

      TACFIT Commando is certainly for women, too. I know several others who are using it, and there are also a few female bloggers/youtubers using it and posting their progress on the net. CST Faculty Coach Ryan Hurst teaches a women’s TACFIT Commando class, and he’s also got some videos published of them doing the training.

  30. Stephanie

    I of course found this program the day after the 51% promotion. Do you happen to know if they are planning to run a similar discount promotion in the near future? I absolutely cannot purchase it as the normal price :(


    • Hi Stephanie,

      Sorry to hear that you missed out on the sale. I haven’t heard anything about another upcoming sale. The original sale was several months ago, so I can’t imagine there will be one anytime soon.

  31. Stephanie

    Thanks! (I saw the line at the top, so I thought it was more recent.)

    “* TACFIT Commando 2.0 is for sale at 51% off until midnight on Thursday July 22. To see how TACFIT Commando 2.0 has been updated from the original program, scroll down to my comment posted on July 20.”

  32. hi john im planing on following something similar to the weekly 4×7

    Mon – no intensity day (ie Intu-Flow joint mobility)
    Tue – no intensity day
    Wed – low intensity day (ie Prasara Yoga or Ageless Mobility)
    Thu – moderate intensity day (ie TACFIT Commando, clubbells, etc.)
    Fri – high intensity day (ie TACFIT Commando, clubbells, etc.)
    Sat – off or other
    Sun – off or other

    maybe in tuesday i would do “low” insted of “no intensity” because of the total rest of the weekend.

    but my question is, would i get similar results with the weekly 4×7 than with the traditional 4×7? im asuming maybe the proggress could get slower or something considering the hard core program would be done only 2 times per week.

    i mean if that wanderful idea of the weekly 4×7(i had never heard of it, genius) will cost me my 6 pack, then no way.

    • Hi Gill,

      The results will definitely be slower, since you’ll be doing nearly half the training volume with the week-long 4X7 schedule. I haven’t used the weekly 4X7 myself, so I couldn’t give you any perspective about the difference you could expect.

      • On a similar note, I have been using a modified schedule too:


        I found out just a few minutes ago that the recommended 7×4 is No-No-Low-Low-Mod-Mod-High. Is my current schedule significantly less efficient than the recommended? Thanks. :-)

        • I’ve personally had good results with a schedule like your current one, and I haven’t tried the official 7×4. That said, your personal results really depend on a lot of different factors. If you’re getting good results, then I’d say don’t change a thing. But if you think your results are marginal, give the official 7×4 a shot.

          And remember that the schedule you’re able to follow consistently is the best one to use.

          • I train parkour on my mod & high days –and I guess I won’t even be able to walk after doing the official 7×4 AND parkour. :-p

  33. Cheryl Malone

    I was turned off by the marketing of Tacfit Commando but know that Coach Sonnons workout are excellent; so I just ignore all the hype. I do know some people like that type of thing and I figure; different strokes for different folks.

  34. John I hav been into hiit >40mins for d last 6-8 yrs and supplement it with my strength workouts.however people never recommend hiit more than 30-40 mins.but the truth is that i loved the tacfit challenge and the frame of exercises. still will it b good to buy both commando and tacfit and go hiit for an hour or so by combining both because as u mentioned in ur faqs that there is lack of some exercises like pullups in commando.also the 4X 7 schedule looks good.

    • Ash,

      You could do that, but I don’t know anyone who has, or what their results would be like. You’d be the first guinea pig to test it out.

      If you’re trying to choose one or the other, and you have the equipment available (clubbells, parallettes, rings, etc.), then the original TACFIT is the more complete program. The reason TACFIT Commando comes so highly recommended is partly because it doesn’t require any modern training equipment – just some floor space (and it’s half the price). So, if you were ever in a pinch, and don’t have access to your equipment, then TC would come in handy.

      Otherwise, I can’t say I recommend doing both programs in their entirety at the same time, as that would probably be counter-productive. But then again, nobody has tried it yet.

  35. John (aka Wish I Were Riding)


    I was wondering about how this product differs from IntuFlow or a similar program you mentioned on some other page (I get so lost after having recently found your site.). For someone who is not in very good shape, but is ready to start exercising, which product would I must benefit from buying?


    • Hey John,

      If you’re not used to exercising, then TACFIT Commando might be a little too much to start with. If you want something similar, but not so extreme, then I recommend the Bodyweight Exercise Revolution. It’s a CST-based bodyweight training program, and it’s a little more suited for beginners. You can learn all about it in this interview I did with one of the creators.


      If you’re really interested in TACFIT Commando, then you could still use it, but I’d recommend against the tabata protocol used for the workouts, at first which is where the difficulty comes from.

      PS – Intu-Flow is excellent and I recommend it to everyone – yes, everyone. Any more questions, just let me know.

  36. I had a couple of quick questions about the Tacfit commando program:

    1) In addition to the benefits for people in my line of work (firefighter), what type of strength and cardio benefits does it offer? For example, I enjoy doing muscle-ups and other crossfit type exercises. Will I lose strength in these areas?

    2) I have certain equipment available to me at my work gym, IE rings, TRX suspension trainer, parralettes, will I be able to incorporate these into the TC Commando routine or will I have to add my own supplemental routines? I really enjoy using these training aides and saw Scott incorporating them on some of his videos on YouTube.

    3)I also like to be light on my feet, which for me is a weight of 177-183lbs. Will this program have me gaining bodyweight?

    4)I dont enjoy training at home, with the downloadable program / calendar, can I simply look at the day’s workout and then do it myself at the gym and is that essentially what the Ipod function if for?

    5)And by far the cheasiest question, living in California I enjoy looking good on the beach, how is this program for muscle toning ?

    I really enjoyed your website and the information that was made available to me. Your site has already convinced me to purchase the program, but I wanted some specific info before I bought it. Sorry for the long list of questions.


    • Hi Tristan,

      Thanks for the kind words. These are all good questions!

      1) TACFIT Commando works on the Tabata high intensity interval training protocol. So, you’re developing the conditioning to “burst recover burst” repeatedly through tactically-specific conditioning skills.

      Strength is skill-specific, and we can’t really work around this. When specific exercises go unpracticed for a long time, you will almost always lose strength to perform those specific movements. If you practice physical conditioning with similar movement patterns, strength loss will be minimized, but not eliminated. And this is the challenge with conditioning programs – you can’t train for everything all the time.

      2) The TACFIT Commando program is designed to be done as a stand-alone conditioning program without any equipment, but that doesn’t mean you can’t supplement your own routines, either. Design your approach around your goals. If TC is perfectly aligned with your goals, then follow it as-is. If not, then make some adjustments. If you’re looking for a TACFIT program that includes some of the equipment you have on hand, I recommend the original TACFIT program which includes 26 different scalable workouts that use a lot of unconventional training equipment like the ones you listed.

      If nothing else, some of the exercises can be enhanced with the use of eqipment like rings or parallettes (ie pushups).

      3) Assuming your calories are kept at maintenance levels based on your basal metabolic rate, with considerations for your total daily energy expenditure (TDEE), you’ll maintain your bodyweight while building muscle and losing fat (they’ll counter-balance each other while your total scale weight remains the same). Your nutritional intake will largely determine your body composition results. If you increase your calories above your TDEE, you will gain weight.

      4) Yes, TACFIT Commando is meant to be portable. You can print out the manual and/or training calendar, and you can view the training videos on an ipod or anywhere you have access to a computer.

      5) TC is a tactical fitness program first, with physique considerations not as the top priority. That said, the nature of losing fat and building muscle will obviously have impressive physique results – though if you’re looking for the bodybuilder or Men’s Health appearance, look elsewhere. Most people who use TC for any length of time will probably develop a “hard body” physique.

      Any more questions, just let me know.

  37. Hi John,

    I have been following Commando for some time and from the fence 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,


    PS I wasn’t sure where to post this so I put it on both of your review pages, thanks.

  38. Hi
    I am interested in buying tacfit commando and wondered whether it contains the same material as the Prasara Primer.


    • Hi Lydia,

      I’m not sure exactly what you mean. TACFIT Commando and the Prasara Primer are totally different products. Although, TACFIT Commando does include some Prasara yoga for the cooldown protocol. If you can be a little more specific, I may be able to help you further.

  39. Hi
    Thanks for your quick reply. It’s just that I have bought the Prasara Yoga 2.0 download and wondered whether it has the same material in it as the tacfit commando. I have looked everywhere to see what is in the tacfit commando – still not sure what is in it. Also last question do you know the difference between the basic and deluxe version – money is tight.


    • It’s very different actually. The Prasara Primer is a flow-based yoga program. TACFIT Commando is a bodyweight-based fitness program that combines strength training with interval training. It also has elements of prasara yoga and intuflow joint mobility, among other things.

      The major difference between the basic and deluxe, is that the deluxe version comes with Follow-Along workout videos. These are not included in the basic edition.

      Have a look at the links contained in the Q+A above. There’s quite a bit more information contained in the content and comments on this page and others. Of course, if you have any further questions, just let me know.

  40. Hi John, so just looking at the master calendar, where do I find the instruction for the no-intensity and low-intensity days? I see that there’s a video for the first six movements, but the rest of it I can’t find. Am I missing something? Thanks!

    • Hi KT,

      The no-intensity day is when you should be doing your Intu-Flow joint mobility exercises, and the low-intensity day is for your Prasara yoga. I can’t remember exactly where that info is located in the materials, but it’s in there.

  41. Hi John,
    I have been using TF Commando for about 6 weeks, though I have been a serious KB athlete for years. Just to set a good foundation (since these movements are novel to me), I decided to start for a month of Mission 1- Recruit. What’s the progression after that? Would it be Mission 1- Grunt, or Mission 2-Recruit? Seems like staying within the same mission, but going up a level, allows one to benefit from the increasing complexity of the drills from one level to the next. Changing Missions seems to change to fairly different movements.

    Thanks, ScottA

    • Scott,

      It depends on your long-term goals. If you’re going to stick with this program for less than 3 months, then I’d say it’s worth sticking with one cycle and increasing the exercise sophistication each 28-day cycle. Just know that you risk the chance of over-training and over-specializing in those specific movement patterns. On the other hand, if you plan on following this program for longer than 3 months, then I would definitely recommend going through each mission at recruit level, and then restart the first mission at grunt level after the third cycle. Your call.

  42. Hi John, Thanks for the reply.

    My primary modality is kettlebells for strength & conditioning, with some barbell deadlifts & pullups added in. I have a couple of “off” days each week and was looking for something to add in to get my heart rate up and build some transitional positioning mobility. TFCMDO has been perfect, plus it’s been lots of fun.

    That said, I’ll be hitting it 1-2x per week, and was just wondering what the recommended progression was. I remember reading somewhere that with the three levels & three missions, the program could easily run for 9 months. I just couldn’t remember the recommended order.

    I’m planning, based on your recommendation, to hit Mission 2 Recruit (already finished M1 Recruit), then M3 Recruit, then M1 Grunt, M2 Grunt, & so on.

    Great website! I only recently found it, so I’ll have fun reading for a good while!

    Best, ScottA

  43. TACFIT Commando looks great and I’m definitely interested, especially because of the lower time commitment than P90X requires. My question is, I’ve read in several places that bodyweight-only programs are great for the upper body but leave something to be desired when it comes to the lower body. If this is true, why? Does TACFIT avoid the problem, and if so, how?

    • Hi Joel,

      Good question, and I have a strong opinion on this one. Whoever says that bodyweight training is only great for the upper body clearly don’t know about such exercises as bodyweight squats, forward/reverse/lateral/walking/plie/diagonal lunges, various forms of bench step-ups, single leg squat variations, dragon twisting, among many other forms of lower body strength training that are all done with no equipment at all.

      I think bodyweight training really shines when it comes to lower body strength and conditioning, and TACFIT Commando will be a good example of this. Every TACFIT Commando workout is a full body conditioning session that will absolutely challenge the legs – just try out the alternating plyometric lunges from the first cycle if you doubt it!

      Let me know if you have any further questions.

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