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So yesterday I completed the 'Golf' workout from Tacfit. Like I said four exercises of Tabata intervals. Just by looking at the list I knew this was gonna be a core workout. Starting off with kettlebell figure 8's, moving to Knee's to Chest on the gym rings, spinal rocks(kind of like a full body english situp with a hip/knee lift on the rock back) and then parelette dips.

The knee's to chest and dips, freaking fried me, which just validates that I need to continue working on bodyweight strength. I'd like to take up some Parkour in the next year to help, but we'll have to see with time constraints.

Those of you from my website, RedWhiteandBlueFitness.com probably already know about my new newsletter. Train Hard, Fight Easy 2.0 will be launching this wednesday! Follow the link to the sign up form if your interested. There will be special offers and articles to subsrciber members only! Train Hard, Fight Easy 2.0

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

Firepower

The firepower DVD by Art of Strength is directed towards the fire service. If you're looking for a kettlebell workout for the firehouse, this is a good follow along. It has several progressive levels but remains intense throughout all of them.

As a bonus there is a ladder truck and plenty of gear in the backround. Maybe it's just me, but that's just cool :)

Give it a look

Tacfit

So I've since expanded my 4X7 practice to something called Tacfit. Basically it takes your crossfit type conditioning workouts, and blends them into a 4 day cycle that also includes your strength work. I've had lots of fun with it so far. If you are doing it along with a strength program of your choice, you can stretch out to never doing the same workout twice in just over 3 months time. You have variety, but it'll find where you are weak, exploit and improve while you can still work some technical or strength skills in a format that eliminates CNS fatigue. Nervous system fatigue I think is the biggest problem with constant high intensity workouts like crossfit. I like it so far. Put on a couple pounds of mass, lost some fat(not much I'm normally fairly lean), and found some gaps in my physical development. I would highly suggest giving it a try if your career has you running into burning buildings or firefights, where being sore of CNS fatigue can get you dead.

Useful resources

Some valuble resources for military and those with tight time demands.

RMAX has a new E-book out called Bodyweight Exercise Revolution, Volume One of the 4X7 Wave E-book series by CST head coaches Steer and Murdock.

I just finished my first cycle and so far, so good. It really does cater to those that truly can't have equipment like out in the field where there may not be a place to do pullups and dips. Also it has some modified versions of Intu-Flow and Prasara for those on a time crunch. I really wish I could of had that in Baghdad! It's also broken down into several different goals, from fat loss to athletic improvement. Definately a good product and I highly reccomend it! http://www.bodyweightexerciserevolution.com/

For you MACP instructors out there, Greg Thompson's H2H book is just what you'll need until the new manual comes out. It outlines every Level I and II technique, plus gets into more advanced stuff to include stick, knife and gun.



And for anybody that is worried about a knife attack of any kind, especially corrections, LEO, military detainee ops, I highly reccomend Die Less Often by Dog Brothers Martial Arts and Gabe Suarez. The Dog Brothers are the base Kali instructors for the MACP program so this will mesh perfectly into a combatives program as it was designed to intergrate well with MACP as well as LEO programs. The DVD starts out with some basic foundation work and culminates with force on force scenario's. Well worth the money. I was pleasantly surprised with the amount of content contained on 2 DVD's. Don't hesitate for a second to begin this series! http://www.dogbrothers.com/

If you've been in search of high quality supplements give Prograde a try. They are to the highest standard and certified along with being developed organically. Worth a look http://nathan.getprograde.com/

Welcome

I just opened my blog! I hope to fill this with the random resources and ideas that float through my head every so often.

Thanks for stopping by

Nathan



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