My Journey to TACFIT

When the original TACFIT program was published in late 2008 i didn't pay much attention to it. I was having the time of my life training kettlebell sport (aka Girevoy Sport) and making a lot of improvement through the 4x7 periodization model.

Actually i wasn't really into kb sport per se. If you know me, i am not a fan of air-conditioned commercial or public gyms which are infested with either bodybuilding types or toning types. Therefore since a long time ago, my mainstay is training outdoor or at home, using bodyweight or portable equipment.

What i was looking for, and am now still looking for (or i would love to say have found, in TACFIT, but that still has to be proven until i finish the whole program), was a sustainable, fast, efficient, effective training program(s) and tool(s) that can be done anytime anywhere. Giving you elite fitness (attributes of strength, strength endurance, cardio respiratory endurance) and skills (complex movement in 6 degrees of freedom (dof)) in minimal time and maximal results.

Classic kb lifting (aka kb sport) was (and still is) marketed as the best (if not one of the best) tools to achieve the said goals. And therefore i jumped into the deep end of the pool to be one of the first kb instructors in Singapore (2006). Indeed it is fast, efficient and effective in giving you the results of the said goals.

I wasn't really into the sport of kb lifting per se, but it was one of the only tool that i knew at that time that fits my requirements. Other systems which included olympic lifts and/or power lifts do not interest me because of the specialized equipment required. I had nothing to lose by picking it up anyway, so i immersed myself in reps after reps under the bells, doing the competition lifts and their variations in the hundreds. It felt great. And i have the Low Intensity Days to practice my bodyweight agility and coordination which keeps my bodyweight movements polished.

I thought i had the perfect training system. Anyway i am training my whole body every workout. And it has been touted to have great carry over to other activities. So i thought.

The programs i learned at CST (Clubbell swinging, Flowfit, Forward Pressure etc) were kept in the closet.

Until i picked up Krav Maga. I haven't punched in years since my Taekwondo days. While i was proficient in kicking and supporting my bodyweight on my hands from capoeira and Prasara, i was not used to explosive movements involving the arms (remember kb sport is about as much legs and as little arms as possible). Doing just a little boxing drills made my arms very sore for days. Taking impact on my upper limbs doing the 360 defense made my arms sore for days.

Wake up call! What the heck is going on? I could jerk and long cycle two 24kg bells for ten minutes, jerk one such bell for 30 minutes or more, and my upper limbs can't even take the abuse of combative classes? I achieved Rank I of World Kettlebell Club rankings in the long cycle unofficially in my training and i can't even take hits to my body?

It's time to rethink my training program. Alright, so locking out the bells reps after reps overhead does little for my functional fitness, functional defined as suited for my activities. Am i in control of my training, or is my training controlling me? What do i really want? A sport? I need a more rounded fitness system, one that not only moves my body in the 6dof, but also to move external objects in these directions, including explosive movements.

Just a few weeks after this realization, Coach Scott Sonnon released TACFIT Commando (TFC). Time to empty my cup and let the Flow Coach fill it. Since i already am a fan of bodyweight exercise, i bought it the moment it was out. It is the best bodyweight training program i ever learned. Though i have a bigger vocabulary from capoeira, but with regards to learning how to put it together into a training program, TFC does a much better job.

Yet i was still reluctant to buy the original TACFIT program, cost being the biggest factor, and the other is the equipment required.

And then my client Chad from Vietnam wanted to have a TACFIT cert held there, and since Sascha my Krav Maga instructor has already wanted me to conduct physical training (PT) for the KM class in the future, i jumped out of the swimming pool of TFC into the ocean of the original TACFIT.

Having been introduced to various protocols used in TACFIT from various sources, Tabata from TFC and TF Rope, "every minute on the minute" and "as many rounds as possible" from Flowfit and "for time" from Trial By Fire, i was already excited about doing it even before i reviewed all the 26 workouts.

I have just finished Bravo and it is too early to say how this program would transform my fitness abilities but i have big expectations. Not only does it include kettlebell movements, which i have drilled into my nervous system for the past few years, but at the highest levels, the kettlebell required is 32kg. Some programs require the use of 1 or 2 Clubbells and the highest levels call for 35lbs or 45lbs.

At time of writing this article, i believe i have in my hands the ultimate fitness (sub)system ever created. Not only does it have bodyweight training (which is my favourite anyway), kb lifting (my love affair for the past couple of years) and Clubbell swinging (pretty much uncharted territory other than the Trial By Fire), but it has all of them or a combination of a few of them at every program. No two consecutive program is the same. To be able to complete the highest levels for every program is a big achievement with a capital "B". It will take a few years to progress to Alpha for every program.

Alright that's all i want to say for now. Meanwhile i am going to enjoy my journey through the 26 programs and post my review regularly on Rmax forums.

Oh before i forget, TACFIT certification course is going to be held in Singapore on 7-8 Dec, 20010. Right after the CST Instructor Cert and Flowfighting. Please book a spot for yourself asap if you want to be part of this revolution.

And i would like to invite you to join me in my trainings as i go through the programs to prepare for the cert.

Drop me an email at hermanchauw@gmail.com.

And i recommend you to pick up the TACFIT program or TACFIT Commando. You won't regret buying them.

Be Conservative

It has come to my attention that people coming for my classes, or people who start a physical training program, inevitably try to do too much on the first day. This is a sure ticket to burnout.

The reason being you think that the workout is too tough for you, resulting in you not continuing the program.

Defeats the purpose of you starting it in the first place.

A more reasonable approach would be to follow the 4x7 (or 7x4 if your schedule revolves around the weekly cycle) periodization model:

Day 1: No Intensity RPE 1-2
AM: A long session of Intu-Flow joint mobility.

Day 2: Low Intensity RPE 3-4
AM: A long session of Intu-Flow joint mobility (as above)
PM: A long session of Prasara Yoga.

Day 3: Moderate Intensity RPE 5-7
AM: A long session of Intu-Flow joint mobility (as above)
Workout: A short session of Intu-Flow joint mobility, followed by a Moderate Intensity workout, cool down with a short session of Prasara Yoga.
PM: A long session of Prasara Yoga (as above, optional)

Day 4: High Intensity RPE 8-10

AM: A long session of Intu-Flow joint mobility (as above)

Workout: A short session of Intu-Flow joint mobility, followed by a High Intensity workout, cool down with a short session of Prasara Yoga.

PM: A long session of Prasara Yoga (as above, optional)

Repeat the 4-day cycle 7 times for a total of 28 days. Every time you are on a High Day, increase your work load (usually volume) to increase the intensity one notch. Maintain it for the next Moderate Day. And repeat the whole process for each cycle.

In other words, your first workout must be a Moderate Intensity one. This would prime your body (and brain) for the High Intensity session to follow.

Another very important reason is you want to ensure that your technique is sound (RPT 8-10) for all your workouts. The Moderate Day is the time for you to practice your technique. When fatigue is minimal at the beginning of the workout, your technique would be superb. But as fatigue builds up towards the middle and end of the session, your technique would be harder to keep at a high level. If your technique is not stable, if you have not practiced is sufficiently, it would deteriorate, putting you at risk of injury. And we don't want injury.

There is no rush to hit a High Intensity on the first day. You need to restrain yourself and follow the intensity wave of no-low-mod-high. There would be days when your energy is high and you want to hit a High Intensity Day, but you need restrain yourself and follow the prescribed program for that day. If you have followed instructions properly, you would be rewarded with seven High Intensity Days in a month, ie seven performance peaks. Yes, not three, not four, but seven. Does that sound good to you? No other program promises such improvement as this.

Alright that's it for today. Let me know your experiences with the 4x7 by posting a comment.

TACFIT Mass Assault Level 4

Fially finished Level 4 of Mass Assault.

Check out the video here:


Comments on specific exercises:

RDL Curl (L4) is very demanding on the balance.

Bridge Press Alternating Stabilized (L4) is tough but not that tough. A fun exercise for repping out. After blasting your arms and shoulders with it, the Bent Press (L4) is a welcome treat. Less brute strength from the arms and using more skill to lockout the weight. Even if you wanted to, your arms would be spent from all the pressing.

Bent Over Row Alternating Stabilized (L4) is a beast. I feel that it is the toughest in terms of strength used. Every part of your body is just screaming for mercy from the exercise.

Dragon Stance Lift Up (L4) is crazy hard on the balance.

Clean and Arm Cast (L4) is another fun one which can be done in high reps. A good mix of ballistic and grind in one exercise.

On the other note, the question that i assume is on everybody's mind is "how much muscle have you gained"?

To be frank, my program hasn't been ideal, with travels and lack of proper equipment. However, i did gain a kg, from 57+ to 58+kg. Not bad if you consider the unideal situation. If i had the proper equipment, i believe i could have gained a little bit more.

Clubbell Mass Assault Level 3

I am back home and resumed my mass assault 4x7. I only displaced my schedule by one cycle, not two as mentioned before as i took a few days of No/Low for the days i was on the road.

So here is Level 3:

Comments on specific exercises:

One Leg Romanian Deadlift (L3) is unexpectedly easy.

Bridge Press Alternating (L3) is slightly harder than Bridge Press Twist (L2). Not as big of a jump as from L1 to L2.

Ditto for Side Press (L3).

Bent Over Row (L3) is much harder than Incline Row (L2). Since it is not possible to use the barbell grip without hitting my face. The reverse leverage grip makes it tough on the grip and overall tension demand.

Split Stance Lift Up (L3) is hard. Looks easy since it is not a stepping lunge, but because you are rotating >180 degrees, the stabilization demand is much more.

Clean (L3) is easy, slight rest for the grip and body.

As an aside, on the days i was away i designed bodyweight analogs to the original program. I'll upload videos of this after i finish my main cycle.

Next up Level 4. Finally, after several disruptions this 4x7 would be completed in 1.5 months.

TACFIT MAss Assault Level 2 Report

So i have just finished Cycle 5 (Level 2) of Mass Assault.

Check out the video here:


Overall Level 2 difficulty is up a notch from Level 1. Some of the movements were altered significantly from the original to accommodate the different grip of the Clubbells.

Some comments on specific exercises:

Bridge Press Twist (L2) is just a subtle difference in movement compared to Bridge Press Hammer (L1) but it makes an unexpectedly huge difference in the difficulty. After finishing L1 with 13 reps, i expected to be able to crank out at least 11 reps in L2, but the first time i did it, my muscles were spent at 9 reps.

At first i tried the Windmill with torch grip, but realised it was too unstable. Going through it sets after sets with the Clubbell up in torch would be suicide so i changed it to leverage grip which is more stable. Stable but humbling. I could only grip it at the end of the cone. Crazy! To do it at zero choke is a superhuman feat, which is something i can work towards.

As an aside, in the midst of designing the Clubbell variations for this program, i have discovered (or rediscovered, if somebody has done them before) some really cool and tough variations of the Windmill, Side Press and Bent Press. This would be covered in a future video. ;)

Lunge Twist Press (L2) is much more unstable compared to Twisting Press (L1). It is a challenge just to guide the bells in its proper path.

Push Press (L2) is changed to Arm Cast because, as mentioned above, to torch the Clubbell with one hand, it is suicide. It is very tough already anyway at the end of the set after five grinds.

Alright, Level 3 is up next but my schedule is going to be disrupted with an overseas assignment so i would displace it by two full cycles. Meaning i have to repeat Cycle 5 again.

Overall a very humbling experience. The Clubbells are only 15lbs but some of the movements i can only perform them at full choke or even more at the cone. This only shows that you don't really need dumbbells for this program. To go to zero choke for all exercises is a feat in itself.

Till then, stay tuned.

TACFIT Mass Assault Level 1 Report

Hey guys, just a little bit of introduction why i came up with a Clubbell version of Mass Assault.

1) I have no dumbbells and i am not about to fork out another hundred bucks or so getting a set of dumbbells. I could get a set cheaper from my kettlebell supplier but the next shipment is not so soon, so that option is out.

2) I already have Clubbells, obviously. And might as well use them. And since they are designed for micro increments of load through adjusting the choke depth, they are perfect for this program. Just requires some thinking to figure out the movements with them.

3) I have kettlebells, and could do some variations like what CST Coach Shane Heins does. But i have no interest in switching between Clubbells and kettlebells and having more than 2 pieces of equipment at any one workout.

Take note that the exercises are meant to be done back to back, so the less switching and less changing of equipment is better.

Just like the majority of Singaporeans, i live in a HDB flat which is quite cramped and have low ceiling. So i prefer to train oudoors. And that means i have to lug my equipment with me. I don't have nor live in a gym. And i am not going to lug a few kettlebells and a few Clubbells at any one time.

So here's a short video of what i did.



Ok, enough about why. Just a bit of feedback after my Cycle 1 High Day.

The protocol of 3.5 minutes on, 1 minute off, with all exercises back to back is really a killer. Every round, i must have done at least 50 total reps. The name of the game in this program is time under tension (TUT) and the protocol does an excellent job of making sure you have the required TUT for muscle gain.

And it is all grinds after grinds (i hate grinds!) except for the last exercise whereby you are given a slight break with a ballistic.

If you know me, i have not been doing any hypertrophy program for ages. Switching from Commando to Mass Assault is a 180 degrees turn in the kind of demand to the body. From burst-recover-burst to sustained effort.

The program calls for six rounds of 3.5 minutes. Just one round is tough enough. My whole body already feels the fatigue not even halfway through the first round.

And double the evil is the use of Clubbells. In this program i am using only 15lbs. If you are familiar with them, you'd know that the grip is the limiting factor for practically all exercises. And boy they do fry the grip like no other. Twisting Press is designed for one hand in the original dumbbell version, but to Torch Press the Clubbell one handed, after four grip intensive exercises before it takes inhuman strength.

Anyway, that's it for now. Stay tuned for Level 2. ;)

Tacfit Commando Recruit Mission 2 After Action Report

So i have just completed Recruit Mission 2.

On the surface, the movements looks innocent enough and don't seem to look tough at all. It looks to be easier than Mission 1. Hey, the dreaded Push Ups are no more there.

However, looks are deceiving.

In Mission 1 i had some excess energy to do some extra GTG pull ups and pistols, but not in Mission 2.


Revolving Table is easy. I maxed out my reps for this exercise from the first couple of cycles.

Bear Squats are harder than they look. I forgot that there was a Lunge Twist in the beginning of the workout to fatigue the legs.

For Scorpion Crucifix, with my vest on, the movement is a lot more restrictive.

With the vest, Bridge Clap is actually easier than without, as there is less height to raise the hips. But transitioning to and from standing is more cumbersome. That itself is an exercise that i did not expect.

Overall experience was refreshing as Mission 1. Vest and no vest, boots and no boots, all made a big difference in the ease of movement.

Next, i am taking a break from Commando and taking on Mass Assault with Clubbells ONLY.

Stay tuned.

But Your Exercise is so Strenuous

When i show you explosive movements like kettlebell swings and invite you to join me, what would you think?



I bet more than one of you would say "but your exercise is so strenuous", or if you are more blunt "i think it is too strenuous for me therefore no thanks".

But is that just your perception or the reality? Can we quantify what is strenuous? To put it more specifically, can we quantify intensity? What are the some of the factors that affect intensity?

In this article, i hope to address some of these questions and remove the apprehension that some may have regarding proper exercise.

Resistance

Which is more intense, lifting 10kg or 100kg? Obviously the answer is 100kg. Manipulating resistance is one of the easiest way to changing intensity.

Volume

This refers to the total work done. Assuming you are running at a fixed pace, which is more intense, running 1km or 10km? Obviously the answer is 10km.

Even if you run slow enough, at an enough volume, it would feel intense. An example is marathon.

Pace or tempo

This refers to the frequency of the exercise being done. Assuming you are doing a total of 100 push ups. Which is more intense, 1 push up every minute for 100 minutes or 1 push up every 4 seconds for 400 seconds? Obviously 1 push up every 4 seconds.

Rest periods

Related to the point above. Assuming you are doing 10 sets of 10 push ups. Which is more intense, 1 hour rest between sets or 1 minute rest between sets? Obviously the answer is 1 minute rest.

Motor complexity (sophistication)

This refers to how complex are the movements used in the workout. This one has not such a straightforward answer as all the other variables. But we'll still attempt to compare like with like.

Which is more intense:
1) 10 pull ups followed by 10 dips or
2) 10 muscle ups? A muscle up is a pull up and a dip combined.



Though the resistance is the same, and the volume is the same, most people would agree that the muscle ups are more intense. Why is that so? A simple explanation is that because the nervous system has to work harder because of the higher level of motor complexity.

So back to our issue "but your exercise is so strenuous". I have received this comment from people looking solely at the movement, ie before even considering resistance, tempo, rest period etc.

So it is clear that in their mind, the more complex the movement is, the more intense is the exercise.

I am going to tell you that this is not true. All of the variables i listed above play a part in determining intensity, ie they are all inter-related.

Let's take an example. Soccer vs marathon. It is obvious that soccer involves more skill than just running, ie soccer skills are more complex than running. But anybody who has common sense would tell you that playing an hour of soccer is easier than completing a marathon.

Other examples would be speaking, writing, typing, driving, playing musical instruments. These are skills much more complex than kettlebell lifting, yet a big majority of the population engage in them. Are they strenuous activities?

So what to do? In the above example, i purposely choose an apple vs orange comparison because in real life that is how people compare things. Kettlebell lifting is compared with other more common sports and is perceived to be "more strenuous".

What makes you think that kettlebell lifting is more strenuous than marathon? I think marathon is more strenous than kettlebell lifting.

To put a stop to all ambiguity, we'll use a quantifiable measure. Assign a number to the intensity and we can compare like with like. This number is the Rate of Perceived Effort (RPE). This is the subjective measure of the performer of the movement on what is the effort he/she exerts. On a scale of 0 to 10, 0 being no intensity, 1 minimal and 10 maximal.

Taking the soccer vs marathon example again. An hour of recreational soccer maybe would have a variable RPE of 6 maybe 7 (moderate). A marathon would likely be a 10 (high) for most mere mortals.

Is it a perfect measure? By no means, but it makes for a more meaningful comparison between different activities.

So if i am doing my kettlebell practice and my RPE for that session is 5 (moderate), is it strenuous?

Take Home Lessons From Various Disciplines

If you could summarize in one sentence what is the biggest impact each discipline made on me what would it be?

Here is mine.

Artistic gymnastics. Taught me the importance of perfect technique for all exercises.

Eastern martial arts. Taught me how to use the hips and core for strength.

Bodybuilding. Taught me the classic lifts of weight training and their technique.

Capoeira. Taught me liberation of movement from classical gymnastics and sophistication.

Physiotherapy. Taught me the importance of keeping yourself free from injuries and how.

Strength & Conditioning. Taught me the tools for physical training in a systematic manner.

Kettlebell Lifting. Taught me the value of overhead lifting, endurance and relaxation.

Circular Strength Training. Taught me all of the above combined and more in a systematic manner.

Mass Produced Programs vs Customized Programs

Have you heard of people designing their own programs based around isolation or machine exercises?

Have you heard of people designing their own programs based on ineffective exercises and wonder why they don't make progress or reach their fitness goals?

I believe the answer to the above questions is yes for a lot of people. I was guilty of these at certain points in my training experience.

I want to bring to your attention the value of good, well designed, mass produced fitness programs.

Are you crazy, Herman? Isn't every body different? And hence different program design tailored to individual needs?

Let's take an analogy here. Would you rather buy a ready made car or custom made your own design (and maybe manufacture it to your specification)?

For most of us, the obvious answer is a ready made car. Unless you have the expertise to custom make your own car, nobody in their right mind would venture out to invest precious time and money on a project not guaranteed to work.

Yet this is what we see in the fitness world. Newbies or weekend warriors "create" their own program (if it can be called a program at all) without guidance from a personal trainer or fitness professional and wonder why they are not losing enough fat or not getting their back pain free.

On the other hand, mass produced fitness programs designed by "master coaches" or somebody of extensive expertise and experience are more likely to work better, a lot better, than these frankenstein programs. Of course there are lousy mass produced fitness programs but that is another story.

See it this way, my friend, these coaches have spent time in the trenches to study human performance much longer and deeper than you do. They have studied the art and science of program design more than you do. Therefore they know how to design effective programs better than you do. Why wouldn't you want to try them out? Why do you think you can do a better job than them? Why reinvent the wheel and take the risk of it not working?

If you have not done a good mass produced fitness program and feel its effect on your own body, what makes you think you can gauge the effect of your own frankenstein program?

Put it another way, if you can't follow a recipe, what makes you think you can create a good recipe?

I have always been fascinated by good program design. I purchase a lot of mass produced fitness programs designed by Scott Sonnon and the guys at CST. And i learn a lot more about program design just studying their programs than trying to design my own programs from guides.

Well designed mass produced programs are well worth the investment into educating yourself in program design. You can study all the guides in the world but if you have never experienced a good program, you can't design a good program as you have nothing to compare with.

How can you be sure that mass produced programs work for everyone?

For the simple reason that everybody is different. Therefore even though everybody may be doing the same exercises, each person is getting a different effect from each exercise. So in this manner there is customization within the program.

Let's just take an arbitrary program composed of just two movements as an example 1) squat and 2) push up.

Two athletes are doing the same program. Athlete A is strong in the upper body, weak in the lower body. Athlete B is strong in the lower body, weak in the upper body.

A may have a hard time with the squats but breezing through the push ups.

B may have a hard time with the push ups but breezing through the squats.

Two totally opposite effects for two different people doing the same program. But the training effects are going to create a better balance between their upper body and lower body.

People are have different mobility, flexibility, muscular endurance, cardiovascular endurance and many more factors that you cannot expect any two people to get the exact same effect.

Left to themselves A would prefer push ups and B would prefer squats, at the exclusion of the other exercise. We are just lazy bastards who hate what we don't do well in. But with a mass produced program, each is forced to fight through their weaknesses and become a more balanced athlete.

Are you struggling with ineffective programs? Three options for you:
1) Join our FlowfitⓇ class.
2) Take up personal training.
3) Purchase any of the products that i have on the right side bar and do them.

Keep me updated of your progress.