Lima

Did Lima from Tacfit today
100 burpee sprawls(no jump, hips down, head up in bottom)
100 medball wall throws
100 clubbell swipes

I missed the 20 min mark by roughly 1 min. Had 15 swipes I finished after the buzzer. This is my first complete workout at the Gamma level which is the second progressive level of Tacfit

India

Did the India workout the other day from Tacfit. Every minute on the minute for 20 minutes. I didn't realise the volume was so high till my legs were all tight this morning. Then I actually did the math- 300 air squats, 200 quad presses and 100 jumping pull-ups!! Scary thing is it was hard, but I finished each set in 25-30 seconds.

Last night I took another 2" out of my duty belt!! I never shoot for fat loss being naturally high metabolism and ectomorphic. My weight has stayed the same, so fortuneately I'm not losing beef. So either it's the Tacfit workouts which are the same metabolic demands as 4 hours of traditional cardio in 20 min. Or it's the new vitamins I've been trying, VGF25+ which I've noticed significant health improvements with. Hard to tell but one of them is shredding me up big time!!

Oh and I'm constantly hungry. I wake up in the middle of the night starving and have to mix up a shake to keep my stomach from punching me in the face! What the hell is this?! I thought I got over the growing stage 10 years ago!

Tabata intervals

The following is a new article at Red White and Blue Fitness

Tabata's: What the hell are they?

Tabata's aren't some silly Italian bread or a some dirty street cat. They are a very effective method to improve both aerobic AND anaerobic capacities. Not only that but they blow torch fat off like white phosphorus and challenge your mental capacities to the limit. All in four minutes....

First an overview from my buddy Ross Enamait over at Rosstraining.com
Tabata Intervals by Ross Enamait
Ross has a program there similar to what I have been doing recently. It is pure hell for the entire time.
The most common protocol is doing air squats for the 4 minutes. Watch a video over on Crossfit. Scroll down to Tabata Squat. There are some other tabata video's there as well. Just don't slip too hard in the Kool-Aid while venturing around. I digress, moving on.
Another program by acclaimed coach Dan John
The Tabata Method- Fat Loss in Four Minutes by Dan John(Link to T-Nation)

Tabata intervals should consist of compound movements but without too much complexity. Umm what? Basically if you do small exercises, you'll get virtually nothing. It has to tax as much muscle as possible while not being so complicated that you can't do it with decent speed. You can also do it with typical endurance type activities for sprints. Bike, skates, rollerblades, running, etc. But I'm warning you, Tabata sprints are no joke. You'll be breathing hard. The goal of each Tabata interval regardless of exercise is to go as fast as you can with proper form. Even if Lance Armstrong did this on a bike, he would be sucking too. There is no "getting better" at Tabata's. Sure you'll improve your score, but it sucks every time. If you're going hard and fast enough that is.
So each rount you count your number of reps or distance. The lowest of all 8 rounds is your Tabata score. The next time you of course try to beat that lowest score for all your rounds. DON'T game play this!! In other words don't shoot only for getting minimum, fast as you can every round, no matter what. This is a challenge of your mental fortitude!
A sample workout you can toss at the non-believers is Burpee's. Burpee Tabata's will probably make you burp up lunch.
A simple bodyweight full workout four minutes just isn't enough pain for you. Take 1 min between exercises, 8 rounds each. Complete each exercises 8 rounds before moving to the next. This one will help improve your PT score as well. Remember 20 sec work, followed by 10 seconds rest for all 8 rounds of Mountain Climbers, take a minute off. Then repeat for the other three exercises.
Mountain Climbers
Jumping squats
Sit ups or crunches if you test has crunches
Pushups or pullups if your test has pullups
You can also do pullups instead of the situps or crunches. Make sure on the pullups they are either jumping or kipping. You have to move the entire 20 seconds at a fast pace. I've done regular pullups and ring dips, although they pumped you up, they don't quite stimulate the lungs. So adapt to what your goal is.

There you have it, a simple, easily done anywhere on the planet workout that will not only maintain your conditioning but improve your VO2 max!

Second mini cycle

So tomorrow I start my second mini-cycle of Tacfit. Foxtrot was the last of the 6 different formats. I had some serious DOMS(Delayed Onset Muscle Soreness) on the lats. I think even the masseuse was surprised at the size of size of the adhesions in my back haha. Anyways it consisted of pull-ups, kettlebell push press, box jump and clubbell clockwork squats, 50 reps each. If you have gaps somewhere in your strength or conditioning, Tacfit will find them and and allow to build them up to par.

Today I start with a new Moderate intensity day too. Using the Hypertrophy workout A from Bodyweight Exercise Revolution.

Tacfit has some serious improvements over previous conditioning programs. Coach Sonnon has been perfecting it for over a decade. I'll keep updating my progress on here. TACFIT - TACTICAL-SPECIFIC PHYSICAL CONDITIONING