TACFIT Kettlebell Spetsnaz
The humble yet mighty kettlebell is an excellent tool of strength and conditioning. It is portable, simple in its design, yet incredibly versatile for developing raw strength or conditioning your energy systems. There are many ways to program in the kettlebell to your training depending on your goals. Scott Sonnon’s TACFIT Kettlebell Spetsnaz is a training program that meets several tactical fitness training goals. By tactical I mean that we are balancing several goals that primarily serve as developing a stable and strong platform for applying physical movement skills, armed and unarmed combative skills, conditioning recovery to retain access to peak mental performance (judgement, decision making), and long term stress recovery and inoculation.There are other training methods that sacrifice longer term health for shorter term physique improvements, or other methods which might build muscle and strength faster, but leave you “unready” to do your job or train on occupational skills because you need a few days of recovery from the intensity. So why choose Kettlebell Spetsnaz and where does it fit in to your TACFIT training calendar?
Why TACFIT Kettlebell Spetsnaz?
- One portable tool, the kettlebell
- Whole body workouts for strength endurance
- Programmed to condition for rapid recovery
- Programed with component learning to build sophisticated six degree movement
As a resistance tool the kettlebell is similar to a dumdbell in many regards but has significant advantages. It may be swung much more easily and the grip allows much more rotation of the weight. The position of the handle also creates an off center weight distribution which challenges the nervous system more for the same amount of weight. The kettlebell is much more suitable for compound and complex movements because of the ability of the hand to slide around the handle and shift the direction of force absorption or force transfer.
Strength Endurance for the Whole Body
TACFIT Kettlebell Spetsnaz uses eight movements to cover all six degrees of body mobility: roll, sway, pitch, surge, heave, and yaw. The workout is 30 seconds of each exercise in circuit, followed 1 minute of recovery repeated 4 times. This works out to 4 minutes of work with 1 minute of recovery. A strength endurance protocol that can be performed at either moderate intensity of 60-80% heart rate maximum or high intensity of 80-100% heart rate maximum, depending on the tempo.
Programmed for Recovery
As a TACFIT program, rapid recovery is a key priority. This is accomplished in several ways. First, before the workout there is a warm up to mobilize the joints to prevent fatigue reflex from being triggered too early. Second, within the workout there is the work recovery protocol, the training materials cover the details on how to move and breathe during the exercises and during the recovery period to rapidly reduce stress arousal below the fatigue reflex. Third, there is the cooldown after the workout which uses yoga poses matched to each exercise to stretch the muscles and connective tissue in the functional opposite of the work performed. This restores the tissues to their resting length, engages the sympathetic nervous system to release relaxing hormones and neurotransmitters, prepares the body to rebuild. Fourth is the weekly programming. Following TACFIT intensity waving protocols of either a 4 day wave or 7 day wave building from no intensity joint mobility, low intensity compensatory yoga, to moderate and then high intensity kettlebell workouts. The micro cycle of the day matches the macrocycle of the week.
Programed for Sophistication
Our brains evolved to direct complex movement in support of hunting prey, both alone and with others. Our nervous systems thrives on developing strong skilled movements. This is where TACFIT shines and is a key distinction with TACFIT Kettlebell Spetsnaz. There are four levels of movement complexity. Level 1 is easy enough for the novice to kettlebells. TACFIT programs rely on component learning theory, where complex movements are broken down into multiple compound, and then even further to multiple simple movements. When the simple movements are mastered and moved into procedural memory they can be combined together to create compound movements. Then when those are mastered they are combined to form a complex movement series. This drives the greatest demand for neurological growth. Your brain gets bigger and denser as your movement skill progresses. Once complex movement patterns are consolidated in long term procedural memory, they are available on demand for any tactical, occupational, or sport task and are not inhibited by high stress arousal. This is probably the most important, yet under rated feature of any TACFIT program. Kettlebell Spetsnaz delivers motor complexity in spades and the ability to absorb and retranslate force of heavy kettlebell through complex movement series is immensely satisfying.
Get Started, Go Commando, Become Unconquerable
You can get TACFIT Kettlebell Spetsnaz at RMAX International and train on your own. You can contact Invictus6 and get coached either in person or online. Or you can come train with us at KravZone in Sunnyvale. Either way, get moving, get complex, get strong, become unconquerable.
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