Tactical Gymnastics (TACGYM) is an upcoming fitness program that applies gymnastics-based movement skills within whole body conditioning workouts. At first glance, it appears to be comprised of a blend of bodyweight exercises with acrobatics. TACGYM was designed specifically for people with tactical professions: martial artists, servicemen, and shooters among others, but it’s still relevant for those of us who don’t have tactical needs. TACGYM is ultimately about improving your fitness level and unlocking your ability to flow using unique dynamic bodyweight movement drills.
Tactical Gymnastics (TACGYM) Spartan Challenge Workouts
The following video contains a demonstration of the TACGYM Spartan Challenge Workouts – beginner and intermediate levels. Below the video, you’ll see additional instructions for each workout, including the advanced level variation for those of you who are already well-conditioned and familiar with CST/TACFIT programs.
The goal of these specific TACGYM workouts is to “defeat the beast.” You do that by completing all 30 rounds in 30 minutes (more info below). Check it out…
TACGYM Spartan Challenge – Instructions and Performance Tips
For 30 minutes, perform the following 10 repetitions each minute. If you complete all 10 reps in 60 seconds or less, you get one point for that round. A total of 30 points in 30 minutes will “defeat the beast.” Your goal should be to complete the repetitions with nearly perfect technique, minimal discomfort, and to try and finish the exercises with at least 20 seconds of spare time each minute. You should use that time to rest, catch your breath, shake off tension, and lower your heart rate. The faster you complete the exercises, the more time you’ll have to recover between rounds.
2 reps per side (right/left) – Crawl Rolls
2 reps per side (right/left) – Bird Dog
2 reps – Mountain Climber
2 reps per side (right/left) – Dive Rolls
2 reps per side (right/left) – Base Switches
2 reps – Tadpole Sprawls
Once you’ve defeated the beast at the intermediate level (30 rounds in 30 minutes), and have done so with a perceived exertion level below 60% of your maximum, it’s time to increase the difficulty by adding more volume. You can do this by increasing the number of repetitions per set. Start by adding one rep to each set – for a total of 15 reps per one minute round (50% increase in total training volume). Your goal should still be to finish each round with about 20 seconds to spare each minute. It will help to practice the transitions between exercises to limit any wasted time from extraneous movement.
3 reps per side (right/left) – Dive Rolls
3 reps per side (right/left) – Base Switches
3 reps – Tadpole Sprawls
More Information About TACGYM:
If you decide to take the TACGYM Spartan Challenge, please let us know how you do and post your results below. My full review of the TACGYM program is forthcoming!
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CST, CST-KS, NSCA-CPT
P.S. If you haven’t already, check out my video of Exploring Tactical Gymnastics during a BodyFlow training session. Also on this page is a video trailer of Scott Sonnon (the creator of tactical gymnastics) demonstrating many more of the movements that will be included in TACGYM program: