Could the chance to win $10,000 help you get in shape?

When Dr. John Berardi dropped me an line the other day,
telling me all about his new program, I thought for a second
the guy had lost his mind.

PrecisionNutrition.com/win40k

Now, don't get me wrong. I respect Dr Berardi. He's
recognized as one of the top nutrition coaches in the world.
And his programs get people results. Fast.

However, when I watched this video he sent over, and learned
that he's giving away $40,000 of his own money, he
definitely got my attention.

Check out this blog post for yourself.

PrecisionNutrition.com/win40k

Now, to qualify for this reward, you have to participate in
the Lean Eating program. But that's a no brainer. You
should want to do that ANYWAY if you're interested in body
transformation because there is nothing else like it.

You get 6 months of world class coaching, the type of
coaching you can't find, well, anywhere. And, during these
6 months, if you achieve the best body transformation,
you'll win 10K.

PrecisionNutrition.com/win40k

Worst case scenario, you come out with the best body of your
life. Best case scenario, you come out with the best body
of your life, and 10 GRAND.

So, I highly encourage you to check out this post below. In
it, Dr Berardi shares with you two critical components for
body transformation success.

And then he tells you exactly how one man and one woman are
going to swoop in and claim $10 G's of his own money.

PrecisionNutrition.com/win40k

Now, this message is time sensitive. No, it's not gonna
self-destruct or anything. However, spots are limited in
this program. And LOTS of people want in.

So, if you're interested in finding out exactly how to eat
to get in the best shape of your life, click the link below.
10 grand may be waiting for you on the other side:

PrecisionNutrition.com/win40k

Thanks for all of your support!
Nathan-Precision Nutrition Practitioner

Thoughts on SWAT conditioning

I recently received a message asking about strength and conditioning for law enforcement, speciffically a SWAT breacher. Below is my reply on my thoughts on it.

Hey (insert silly false name here to protect identity), first off thanks for protecting your local citizens every day. It's a job not many respect until they need you.

Here's my philosophy on Law enforcement training in general. For a patrol officer, the most common thing they will be doing is slinging people not objects. You already do MMA, just make sure you include grappling of your choice that meshes with your dept policies and programs. So that could be considered your strength work. Now for operator duties you'll need a little bit extra juice for breaching, crarrying around extra weight, assaulting objectives, mental clarity for long periods during a stand off, etc. For that you can work in any quality strength program. Joe DeFranco, Jim Smith/Diesel Crew, Dan John, Alwyn Cosgrove, Charles Staley are all excellent choices.

Again for patrol officers, the grappling will be sufficient conditioning and very specific. To expand for you team role add in a crossfit metcon or some kettlebell snatch work twice a week. Also some sledgehammer work laterally against a target about the same height as your average door breach along with some med ball twisting throws should work some nice specificity into your hoolie work, when dynamic breach isn't acceptable.

So putting it all together, couple different ways. cycles of four days of ramping intensity, I've found to work better than any other protocol I've used. It will force you to recover so you can actually go all out on your high intensity days. Each cycle of four days consists of a day each of no intensity, low intensity, moderate intensity and high intensity.

On the no intensity days, do a ton of joint mobility work, you can also think of this as the 'off' day. But it's not off, it's active recovery.

You'll follow this up with a low intensity day. On this day practice your tactical skills, dry fire or live fire if possible, and also use this day to work on your flexibility. PNF, dynamic flexibility, foam rolling or yoga type stretches are all good here. Think of this as your active recovery day, feel free to break a light sweat, but nothing above 60%. Concentrate on opening up your upper back, pecs, shoulders and hip flexors as those are the most tightened by body armor and sitting in a patrol car.

Next on your moderate day is either your strength or conditioning work. Whichever you feel is currently the better of the two, you'll place here and they can be flip flopped every few weeks if needed. Usually most place their strength here, preferably full body work. Deadlifts, squats, weighted pullups, gymnastic skills or any other difficult strength/strongman work you like here. If you do any sparring or want to take your body for a test drive in some form of competition, approximately 4-6 hours after your moderate workout is the opportunity.

Last is your high intensity day and most will place their conditioning here. If you decide on one of the programs from the guys I listed you may have to put your strength here because many of them are just too intense to have anything follow them. But for conditioning a high intenisty metcon of at least 20 min can go here. About once a month or so ensure to get a longer metcon or a weighted hike for some mental challenge. And of course you can put any kettlebell conditioning work here as well. I like the snatch VO2 protocol.

If you prefer 5 day/week cycles, not to fear. Just do your moderate on Mon and Thurs. High on Tue and Fri. Mobility and active recovery/flexibility improvement on Wed.

Just kind of my philosophies on things. Let me know if you need anything else at all or have any questions.

Nathan

Something I forgot to mention is make sure your training does not interfer with your job performance. Some sore muscles may not slow you down too much on the exterior, but it's not worth risking not knowing how it's actually affecting you on the inside.

Top 3 uses of a kettlebell

Hope every one had a good thanksgiving. Short post here. This is just my philosophy on the use of kettlebells as a tool in a broad spectrum training program.

• Work capacity
• Portability for travel or deployments
• 'Feeder' Exercises

Work capacity is pretty self explanitory.

The small size makes it easy to take just about anywhere for a total body gym. Going on deployment? Shove a couple in a conex and take an adjustable one on the plane. At work all day and don't have much time or space to get a workout in? Tote it along and knock out some short work throughout the day. Your co-workers may think you're a little nutty, but that's ok you've got the six-pack and he that sports the six-pack makes the rules.

Jumping straight into olympic lifts is a very techinical sport and takes years of training. Kettlebells allow you to start training the gross motor movements(hip extension, coordination) with more room for not quite perfect form. And just as the kettlebell clean and snatch are slightly more complex, you can start just about anybody on swings and have them slowly progress to those exercises and if they so choose to trasition to the bar versions, they will have many of the mechanics already set.

So those are my top 3 uses of the kettlebell. The reason I break it down to these three is for whatever reason I see people trying to make the kettlebell things it's not. I'm not talking about the guys that actually use kettlebells only, that's their thing cool. I'm talking about the gym idiots that are doing curls with them, when there are freaking dumbbells right next to them. If you're trying to bodybuild with kettlebell front raises.....you're probably not a very successful bodybuilder, might want to find a new hobby.

Use them to become a workhorse while on the road because when you get back you want to get into olympic lifts. Don't use them in front of a mirror or you will have your man card revoked....for life.

Delicious Protein Pancakes Recipe

It's been a great year here at Red White and Blue Fitness. And I'm very grateful for you being a part of that success. This week being Thanksgiving I want to make sure I'm showing you how grateful I am.

But before I do...

Let's get serious for a moment. You're going to eat a LOT of food this Thursday. You know it. I know it. And that's ok. I'm sure you've been working out just a little bit harder to prepare for it, right? ;-) And I know you're going to get a good workout in on Thursday before you chow down, right?

Now, besides that, I also want to remind you one thing you do NOT want to do on Thursday is skip meals so you can stuff yourself with one big one. That's a no-no.

You still need to start your day right by boosting your metabolism with a solid breakfast. So to help you out with that I've got a gift for you from me and my buddies over at Prograde Nutrition. It's a delicious Protein Pancakes recipe.

Thanks to the protein in the recipe your blood sugar won't go crazy like it can just by eating a huge stack of pancakes with sugary syrup. Nope, this recipe will fill you up, nourish your body and give your metabolism just the boost it needs.

You can get the Protein Pancakes recipe
Be sure to let me know how you like it.

Happy Thanksgiving!

Nathan

PS - Seriously, have a nutritious breakfast this Thursday and your body will thank your for it on Friday. ;-)

Protein Pancakes

Army plate carrier debacle

Editors note-The following was provided by an Army Sergeant First Class. He has served as an airborne infantry squad leader in the 82nd Airborne Division and as a civil affairs team sergeant in the 96th Civil Affairs Battalion (Airborne), and has deployed twice each to Iraq and Afghanistan.



Soldiers deployed to Afghanistan in support of Operation Enduring Freedom have been asking for lighter equipment. The extreme up and down terrain of Afghanistan takes a toll on Soldiers weighed down by their individual weapons, fighting load, and bulky body armor. Program Executive Office (PEO) Soldier has been researching lighter equipment alternatives, such as plate carriers, in order to lighten the Soldier’s load and enable them to perform better.

A plate carrier is a body armor system that is smaller and therefore lighter than full-size body armor such as the general-purpose Interceptor Body Armor (IBA) or Improved Outer Tactical Vest (IOTV). Due to their lower profile, plate carriers provide less coverage than the IBA and IOTV, but enable greater range of movement and mobility, which is extremely valuable to Soldiers conducting foot patrols over rugged vertical terrain. All plate carriers have the same level/area of rifle protection covering the vital core (vital organs--heart, lungs major thoracic blood vessels), provided by hard plates (E-SAPI) in the front and back. The only thing that differs, depending on plate carrier design, is the amount in square-inches of soft armor fragmentation protection, which is insignificant against rifle caliber fire.

Special Operations Forces (SOF) have been using plate carriers in Afghanistan and Iraq for years. General-purpose forces finally caught up, and on 15 October 2009 the Army News Service announced that the Army will introduce a plate carrier vest to Soldiers deploying to Afghanistan. After nearly a year of development and testing, an $18.6 million contract for 57,000 plate carriers was awarded on 8 October to KDH Defense Systems for their plate carrier vest. BG Peter Fuller of PEO Soldier had many positive comments to say regarding the new plate-carrier, such as "We have listened to Soldiers, and we understand that in certain operational environments such as the mountains of Afghanistan, mobility is key to Soldiers' effectiveness against the enemy."

Unfortunately, BG Fuller’s comments do not accurately represent PEO Soldier’s decision to field the KDH plate carrier. Airborne Infantrymen from the 82nd Airborne Division and the 173rd Airborne Brigade tested several plate carriers through a variety of tactical exercises during Soldier Protection Demonstration (SPD) VII, conducted at Yuma Proving Ground, AZ. The Soldiers provided over 10,000 pages of comments on each vest that they tested during the SPD, and selected their preference of plate carriers in the following order:

1) Eagle Industries’ Modular Body Armor Vest (MBAV), a proven system that is general issue to SOF units such as the 75th Ranger Regiment and Special Forces

2) Tactical Assault Gear’s Rampage Plate Carrier

3) MSA Paraclete’s Special Operations Hard Plate Carrier

4) KDH Defense Systems’ plate carrier vest

 
According to BG Fuller, "This is a major step forward in the field of body armor," "a plate-carrier vest designed to meet Soldiers' needs, with Soldiers' input into how it should work." Yet PEO Soldier selected KDH Defense System’s offering, which according to the results of SPD VII was the plate carrier that Soldiers wanted the least. In this case Soldier input was grossly disregarded.

Why did PEO Soldier ignore Soldier input by not selecting their first choice, the MBAV? According to a statement in May 2009 by LTC Robert Myles, product manager for Soldier Survivability, “The Army thinks its Soldiers need a bit more protection than the special operations’ MBAV provides.” However, the KDH system has 2 inch gaps in protection on either side of the cummerbund where it attaches to the front of the carrier, which means it provides less protective coverage than the MBAV. To be specific, the MBAV has a wrap around cummerbund with integrated soft armor that creates over lapping continuous coverage in the lower thoracic areas, increasing protection from fragmentation projectiles. There are no gaps in soft protection to the mid-body with the MBAV or Rampage. The total square-inches of soft armor area protection offered by the KDH are severely less than that of the MBAV – 330sq" (KDH) opposed to 405 sq" (MBAV). Additionally, the KDH plate carrier is approximately 1.5 pounds heavier than the MBAV. PEO Soldier chose a system that is least desired by the Soldiers that will be required to wear it, protects them less, and weighs them down more than the readily available system they wanted.

It is clear that the Source Selection Board (SSB) from PEO Soldier selected the KDH plate carrier based on a cost savings factor over weight and protection, and in total disregard of Soldier input. This decision points to a lack of common sense on the part of PEO Soldier. During a raging conflict in Afghanistan, the SSB chose a new and inferior system – the KDH plate carrier, over a proven superior and currently fielded system – the MBAV. PEO Soldier needs to take another look at the decision to select the KDH plate carrier vest. If cost is the issue, what is more costly – the dollar value of the equipment or the life of the Soldier? Is this how PEO Soldier instills an end user’s trust in their equipment? This issue needs to be brought to greater attention before putting our Soldier’s lives in danger due to poor decisions on the part of those who are trusted to provide the best equipment possible.

Workout in Rainier National Park

So yesterday after work I said F@#k it, I'm gonna go workout on Mt Rainier!
It was my moderate intensity day, so I needed to find a Tacfit workout that had no pullups or rows. Well sure enough the next one in line was Sierra anyways, which was completed as follows:
Sierra-Full Tabata X 4 exercises with 1 min in between exercises=20 min workout. Score is lowest round.

Forward lunges- 4 each leg

Paralette knee press- 10

Basic spinal rocks- 5

Sprawls, Mountain Climber- 5

Oddly I actually was climbing a mountain ;)

So I couldn't quite make it ON Mt Rainier, I underestimated fall tourist traffic big time. That place was freaking packed. So I found a quiet little place between this big bastard

And these
Elevation was around 4500' or so, didn't affect my workout too much, guess I still have some Colorado Springs blood left in me ;)

Here's my national park gym ;)

I don't go anywhere without my post workout Surge I then decided to go explore some of the trails I never got to with the girlfriend and were closed the first time I went.

Found this one that was new to me.It was a nice hike, but the elevation gain really hit with the prior lunges :p

Next I drove down to reflection lake, true to it's name One last shot of Mt Rainier One good thing about Washington is you can get fresh salmon almost anywhere. The resturant at the national park inn has one of the best dishes of salmon I've ever had. Last night was my third time eating it here, almost as yummy as the Surge :p

This was my first time using my new phones camera. The pics didn't turn out very well, but note for next time to bring my regular camera and my old phone which for some odd reason is really good with sunset

Garden of the gods back in Colorado Springs

So when I first started driving out to Ft Lewis, all the pics above is what I was expecting...Was I dissapointed!!! Haha but at least there is this an hour and a half away.
Long drive for a workout, but hope you guys enjoy the pics.

Tacfit certification overview

I made the drive to Bellingham. It's suppose to be an hour and a half drive, but those of you that have seen I-5 around Seattle know to double your time minimum. It took me four hours. I had just spent 19 hours the day prior sitting in HMMWV's, so needless to say I was quite tight and worn out. I got some dinner and passed out immediately after in my hotel room.

Next morning I headed to the RMAX gym located in the Bellingham Athletic Club. I aked where the Tacfit certification was being hosted. I then cruised to the back room of the gym where there were rings hanging, plyo boxes, paralettes, kettlebells and of course the clubbell. Most the students were already there and chit chatting introducing each other. Turns out some of these cats just gone through 3 days of CST certification, they were going 5 days straight!

Most the attendee's were looking pretty ripped and in pretty good shape. There were some firefighters, military(to include a soldier from Singapore), a physical therapist and the rest were trainers of some form or another. For those of you not familiar with Tacfit, it's a metcon program designed by coach Scott Sonnon specifically designed for first responders. Also in attendance were coaches Ryan Murdoch(Bodyweight Exercise Revolution) and Joe Wilson.

Tacfit has several interesting points that no other program can match. Although the protocols may appear crossfit-ish, they are designed in a much more specific process and the specifically the exercises made for good tactical habits. Each workout is 20 minutes long, which is a great help to those short on time. A joint mobility warm up and prasara warm down will make everything more effective and results quicker, but isn't mandatory but highly reccomended. Combined they add less than 15 min to the overall workout.

Classroom portion started off on the white board. Main points went over the 6 protocol wave format of the Tacfit workouts. The six protocols are organized in a very specific format from one to the next. There are 26 workouts total, each one building off the prior. Also there is four level to each of the 26 workouts and 96 exercise sets, Delta being for those new to metcon work, Gamma for those that have been at it a couple months, Beta for those that are very proficient after a couple months and finally Alpha strictly for bragging rights and may take a year or more to achieve if ever.

The first is the Tabata protocol of 20 sec work 10 sec rest. You'll find as you work through Tacfit, there is a large sports pyschology element to everything. This first protocol is meant to make you work fast and hard and force yourself to recover in 10 sec before bursting again. Did I mention Tabata's are well proven to be some of the best work for body composition changes?

The next protocol consists of 4 min of work with 1 min rest between exercises. Most people when first exposed to metcon(metabolic conditioning) type workouts try to pace themselves.

The first workout protocol interrupted that thought process and forced you to recover in a timespan you didn't think possible. Now with this protocol you have a sustained effort, but we tricked your brain to work faster from the first workout. So now you'll be doing a repeated effort faster than you would have if you hadn't had the first protocol.

The third protocol is each min on the min. The faster you complete your work, the higher quality and longer rest you get. Without the precursor exercises most will try to pace and end up with no recovery period. Again the tabata protocol teaches you to burst. Here you'll get more rest if you finish faster.

Next protocol is the hardest for us coaches to monitor students intensity. It's as many rounds as possible in the 20 min time period. Here you need to take all your body has learned from the previous protocols and apply it to get as many rounds as you can.

The fifth protocol is a compression of the second. It's 90 sec of work 30 sec rest. Again using the previous protocols to get as much work as possible in the timeframe.

The last protocol is for time, as in doing so many reps of certain exercises as fast as possible. The goal here is to recover as best as possible during continuous work without reducing your pace over the duration. In other words sustained speed of work over the 20 min.

After a discussion on these protocols, some random notes I happened to write down before the pain train started. If you train above your max heart rate, your body does not adapt, also high skill level drops off extremely fast. Many of the exercises in Tacfit are very complex. This is meant to teach the operator to be able to perform high skill work even when in a high stress enviroment. Metcom work differs slightly from traditional gym workouts. In the gym you may get DOMS(Delayed Onset Muscle Soreness) 24-72 hours after your workout. Metcon will have a similar feeling but it's actually a biochemical "drag" feeling. It will probably take an external set of eyes, especially with a high heart rate, if you are creating "cheats" on exercises, then you need to drop a complexity level. One idea coach Sonnon brought up is that your complexity will be determined that day. Some days you're ready for more, some days less, don't force a level you aren't ready for 'that day'.

So after this short little classroom portion we're told we'd be going through all six protocols. So I'm thinking three today, three tomorrow, this is c=gonna suck! So we jump right into the Alpha workout(they are all named by the UN alpha-numeric alphabet code system). Alpha is the grueling tabata protocol with four total exercises with a full tabata protocol of each. 20 min of suckage. Just prior to starting we were shown some recovery breathing exercises. These were reinforced throughout and did seem to help. Ok so that makes your lungs burn a bit.... And ten min later on to the next workout.

So we jump into Bravo. Some what tame in comparison to Alpha. So one Tacfit workout alone is equivelant to 4 hours of traditional cardio, now we're torching calories. So I'm thinking well we must be doing the third workout after lunch......

Then I hear coach Sonnon tell one of the other students we were doing all six today!! It's time to really start sucking down the Surge Workout Fuel. Charlie was up next. Every minute on the minute is the bane of my existance, I hate it with a passion. I hate it so much, I was the first one done every round at about the 30 sec mark haha. Amazing how your hate fuel will get you better recovery. After being drenched by Charlie, I head to my truck and slam down my serving of Surge post workout with 5g of creatine mixed in. Lunch time at last. We're told to force feed if need be. I had trouble eating and was too wound up to nap even though I was tired.
We all came back from lunch walking a bit slower and awaiting the next three workouts.

Delta, Echo and Foxtrot went by, completing the remaining three protocols. Day one was finally done. I chugged another serving of Surge/creatine, grabbed some dinner and headed to the hotel. I racked out pretty early and woke up around 0230 with my left arm locked at a 90 degree angle. It was so stiff, it took about 15 min using my right hand to straighten it out. I clamped my wrist between my knees to keep it straight and made sure my right arm was straight as possible as well, and went back to sleep. I woke up with my entire upper body stiff.

I arrived at the gym a few minutes early and entered from the back. Once everyone was there, Coach Joe Wilson(who is a long time police officer, now working with secret service on their fitness program) took us through a good long joint mobility session. It helped break up some of the adhesions and get the fluid back in the joints from the day priors trial by fire. Which as it turned out coach Sonnon's fellow coaches had actually used as a joke, and he took them serious...Thanks guys...

After the mobility warm up, there was another brief white board class. The emphasis of the day was to go through ALL 96 exercises, progressions and regressions. But the class portion was focused on the true shining point of Tacfit, coaching cues. The coaching cues brings the program from a metcon that sculpts bodies into greek gods, to a tactically functional program that involves sports pyschology. This sports pyschology starts bringing in points like- above 85% heart rate, the brain will only hear one thing. The coach should make cues that are important over and over again. Some may not pick up on it the first time, or the second or even for several months or years. But eventually those cues will start to penetrate and take effect. Some are absorbed sub-consiously. There is also a heavy emphasis on teaching recovery with just as much power as technique. This will lead into "cognitive recovery". What this means is getting the operators/students thinking during recovery. This translates to high stress situations such as the lull in a gunfight and gets the operator to think about what needs to come next.

On to the exercises. I won't go too in depth on the actual exercises, but describe how they translate to the tactical arena. Every one of the 96 exercises was picked speciffically to either train what I call 'good tactical habits' or assist in balacing out the body for specific things that occur with first responders/tactical athletes. For instance Kettlebell Goblet squats and gorilla crawls are designed to help with the stressors of armor by increasing mobility in area's that get overly tight by heavy gear/airpacks. As far as good tactical habits, several are obvious, some not as much. For instance kettlebell getups are done differently than traditionally seen, but it teaches to plant and come up onto the edge of the foot rather than the ball of the foot which is less stable than the broad surface of the edge of a foot.

We proceded through all levels including Alpha exercises demonstrating proficiency in each of the 96 exercises. Some of which I thought would be a big problem turned out being ok once I was properly coached on how to perform it, even with the day prior. One leg squats were still a problem for me, but clapping pullups, high level gymnastic exercises and clubbell exercises I had never been properly coached on came through without many problems. I noticed during day 2, some of those that had done better on the workouts the day prior were starting to drag. Those of us military or fire service, didn't seem to have as much of a problem. I strongly believe going through the combatives courses and weeks in the field helped my body to pace itself.

The day ended with some more quick notes by all the coaches. The certification course had ended. My arms were stiff and hurt to lock out. I chatted with Joe Wilson a bit about how he programmed when he was in charge of his departments fitness program for the academy. He said he used Tacfit on Mon Wed Fri and had the cadets perform the events for the departments physical test on Tue and Thurs. Ideally Tacfit should be done on the high intensity day of a 4 day wave. The day prior to your Tacfit workout, you would perform strength work, all your deadlifts, squats, hypertrophy, kettlebells that sort of thing. Or you can do a Tacfit workout at a lower complexity level. The day after your high intensity day will be no intensity, but that doesn't mean do nothing, you need to do full joint mobility. The next day completing the 4 day cycle is low intensity. This can consist of compensation like prasara/stretching or light bodyweight type stuff or some skills work.

I would reccomend if you are training for to keep yourself and those around you alive, to have a good strength training program in conjunction with Tacfit. I've found through my practice that Tacfit, that it fills alot of gaps that may have never noticed, but lifting heavy things isn't one of them. It wasn't designed for that since you are suppose to do that the day prior. Lift heavy things, do Tacfit, ensure you're actually doing the compensation and mobility stuff and you'll be set. Right now I'm trying a mix of AMD and Tacfit. The cool thing is, if you want to emphasize another skill you can switch your Tacfit into the moderate/strength day and have your emphasis placed in the high intensity. That's what I'm trying with Tacfit at a lower complexity and AMD the day after. I feel rock solid already after only a week. I foresee huge success with this.

So this was the first field instructor certification for Tacfit. It's my pleasure to be apart of it. I would have liked a third day that went over programming more and got into some of the business aspects for those that would like some side income, but also these tactics still apply when training your own organization. But with the time given, there was about as much crammed in as possible. I mean 6 high intensity workouts, 96 different exercises and some classroom is tough to squeeze into two days. Also I think there is alot of this material for the Team Leader certification which isn't formated just yet.

All in all, if you're an MMA fighter, first responder or military, I highly reccomend you checking out Tacfit for your metcon program. It's not just asskicking, it's structured for what we do. The exercises, the coaching cues and sports pyschology all bring us up the pyramid from GPP(General Physical Preparation) to SPP(Specialized Physical Preparation) and even the top with emotional/mental/pyschological. It takes everything you need to have a program for your organization and takes all the guess work out of how to apply work skills by stimulation not simulation. You'll still need a good strength program like Joe DeFranco, Zach Even-Esh or Diesel Crew to complete your program.

The firefighters at the certification had been doing Tacfit for a couple years since they were the original test subjects and have been guinea pigs since. Carson is a freaking beast, he was doing alot of stuff at Alpha and Beta levels even after six workouts. They said most of the guys doing it had increased their air time and were much better at work. For law enforcement types, I would add in some form of grappling as your strength work, you'll be slinging people more than lifting heavy things. For the military guys, skip a tacfit workout every other week and exchange it for a road march, still maintain a good strength program that emphasizes postural symetry and allow for strengthening the load bearing structures while allowing enough time for spinal decompression. Hanging upside down often may be the answer. Also injury prevention should be priority over anything competitory, compete during your Tacfit sessions, practice during strength sessions. As always feel free to exchange a Tacfit session(or even a month) every so often with something new or change of pace, just make sure to keep consistant or progress will come to a screeching hault.

There is so much beneath the surface of this program and I've tried to peel back some of the onion layers. If you have any questions, feel free to contact me and I'll try to answer as best I know. There is definately alot I've yet to learn.

Nathan