My introduction to TACFIT was the bodyweight program TACFITCommando. I took a chance on some Internet marketing while I was going through pre-deployment training for a tour in Afghanistan as a combat advisor to the Afghan National Army. I am so glad I did. I was not in good physical condition, I was over fat for an infantry officer and under fit for combat and knew I needed something different than what I had been doing…because what I had been doing was not working. Repeated cycles of train hard, get injured or get sick, regress, start again. After reading the downloaded PDF and watching the instructional videos I was mildly impressed. Nine months of programming that appeared to be pretty sophisticated in its design yet simple in its execution. Once I started training though, I was humbled mightily. What seemed like relatively simple exercises exposed my mobility restrictions and the damage done by years of disuse, overuse, and abuse. The four day intensity wave of mobility drills, compensatory yoga poses, moderate intensity and high intensity bodyweight interval made the progress tolerable. It took about five cycles to start to get the movements and by the end of the first 28 day cycle I was hooked. I had a few questions about the techniques and TACFITCommando creator Scott Sonnon was easily available to answer those questions via Facebook.
TACFITCommando comprises three levels of difficulty each with three levels of movement sophistication in a 28 day training calendar. This adds up to at least nine months of physical training, assuming you can progress every 28 days. Some people may need to repeat a training cycle to master the movements. I would classify this as an intermediate program. You need some decent mobility and core strength to maximize your progress with TACFIT Commando. For beginners, consider TACFIT Warrior as it has a Pre-Recuit level, for four levels of progressing complexity and difficulty.
TACFITCommando is organized into three “mission sets” each of which progresses through three levels of movement complexity. Each mission set addresses six ranges of movement for tactical skills.
TACFITCommando Mission One
TACFITCommando Misson 2
The lunge twist series adds rotation at the waist (yaw) to the Front Lunge from Mission One. Movement complexity is increased to train the ability to load the lower appendages through the twist in order to sling force outwards. This also conditions for safe transitions from standing to crouching to kneeling firing positions, especially when wearing heavy armor and ammunition vests.The table/tripod series trains the ability to move belly-to-thigh while compressing your combat gear into your abdominal cavity—in this case, in order to achieve a flat foot squat. It also trains the ability to absorb force with the elbow when knocked down to the rear. This movement series will be helpful to all crouched and grounded tactical maneuvers by developing movement efficiency and strength under the load of body armor and combat equipment.The scorpion series trains hip mobility while the upper body is compressed or pinned down. Greater hip mobility in this position provides “wiggle room” and increases your chances of escape and evasion. It also is a compensatory movement to unloads the tension from carrying belt it, ammo vests, and carrying a rucksack.The bear squat series increases the load on your core by slinging your bodyweight from leg to arm support, improving your ability to absorb and redirect dynamic force. This again develops movement efficiency and strength to move from ground to crouch under the load of armor and combat equipment and to scale obstacles from the ground up and over.The rocca series builds toward inverted strength, improving your ability to use your core tied to your hands in order to absorb and slow your descent when falling head-first. Such as crawling out of windows or tunnels. It also builds strength for bearing the load of body armor and rucksack.
The bridge series trains the ability to roll weight (such as a mounted opponent) off your body at a diagonal rather than overhead, using the strong muscles of the glutes and thighs in one coordinated effort instead of struggling with the upper body.
TACFITCommando Mission 3
The warrior lunge series trains the ability to rotate using hip torque, generating power using the stored elastic energy of the legs through 180 degrees. This supports the motor patterns and strength for combative engagements, moving heavy equipment or supplies (such as munitions), or digging field fortifications.
The swing plank series trains the firing sequence of core to grip, grip to core, across the shoulder girdle. This is a crucial skill in crisis situations, because we never drive directly perpendicular to force but absorb and retranslate it. This can be expressed as a powerful strike, moving a heavy object to the side, or escaping from beneath a crushing weight or pulling a comrade from a vehicle.
The airborne squat series trains stabilization on one leg while on uncertain terrain, and prepares the body for the load-bearing of gear and bodyweight through single leg squatting. All locomotive action is an act of falling on one leg, so this improves rucking and running power. The airborne squat series trains weight transfer to a shin squatted position, like decelerating while engaging the ground from a fast collision jump in parachuting or exiting a hovering helicopter or the back of a cargo truck.
The spiderman pushup series trains the ability to connect the core to the elbow rather than absorbing incoming force with the shoulder joint. This is crucial to your ability to absorb detonation when firing a weapon, to absorb collision, and to absorb and redirect incoming force in a combatives engagement.
The shinbox series develops the strength of the spine to resist sudden or sharp torsion, and builds the ability to absorb, move and redirect crushing force while the body is inverted and twisted. Such forces come from hand to hand combatives engagements, blast exposure, and vehicular crashes. This move also unloads tension form the hips and lower back generated by the load of worn combat equipment.
The base switch series improves the ability to translate force from a seated position up into a quad (or crab) position. This movement is the foundation for all mobility on the ground, for the ability to switch directions, and for the ability to switch from underneath to gain top position in a combatives engagement. Useful for movement behind cover or moving form covered position to covered position.
TACFITCommando is an excellent bodyweight program that is portable, time efficient, improves your movement skill, and conditions the neuroendocrine system for rapid recovery. The 4 day intensity wave with mobility and compensatory yoga prevented muscle soreness from impeding performance and kept me injury free. By the end of month one I felt much better, and by the end of month two I was moving much better, and by the end of month three I was looking noticeably leaner. Remmebr though, 80% of your body recomposition is accomplished through better eating. That will be its own post later.
“Go Commando!” Get yours at RMAX International. Follow Invictus6 on Facebook.