King of Clubs.
Arm Cast Squat 25lb (Round 1), Bent Arm Barbarian 25lb (Round 2)
Clockwork Squat 25lb
Clean to Lever 25lb
Side Mill 25lb
Front Swipe 25lb
RPE: 6
Monday, May 7, 2012
Friday, May 4, 2012
04 May 2012 Cycle 1 High
TACFIT Firefighter First Alarm Protocol 1
Box Jump Up Squat
Commandos (single ring)
Get Up 20lb
Tadpole
RPE= 9.5
Box Jump Up Squat
Commandos (single ring)
Get Up 20lb
Tadpole
RPE= 9.5
Thursday, May 3, 2012
03 May 2012 - Cycle 1 Moderate
King of Clubs.
Bent Arm Barbarian 25lb (Round 1), Arm Cast Squat 25lb (Round 2)
Clockwork Squat 25lb
Clean to Lever 25lb
Side Mill 25lb
Front Swipe 25lb
RPE: 6.5
Bent Arm Barbarian 25lb (Round 1), Arm Cast Squat 25lb (Round 2)
Clockwork Squat 25lb
Clean to Lever 25lb
Side Mill 25lb
Front Swipe 25lb
RPE: 6.5
TACFIT Firefighter First Alarm Review
Hello again with another product review. For the same reason, i am writing this review because i would likely use the TACFIT Firefighter First Alarm (TFFA) in my training some time.
Introduction
TFFA is contains 1 strength program (or 7 depending on how you see it, more on that below), to be done on the Moderate Day and 7 metabolic conditioning programs, to be done on the High Day.
The metabolic conditioning programs comprise of Protocol 1 to 6 and one test program using the Every Minute on the Minute Protocol (Protocol 3).
TFFA requires the use of 1 kettlebell, 1 Clubbell, a pull up bar, and a plyo box.
If you could compare this program with other prior programs in the TACFIT system, it is like a compact version of the original TACFIT 26. And since this program is so similar to TACFIT 26, i would often make comparisons between them.
The Metabolic Conditioning Protocols Carried Over From TACFIT 26
For the benefit of those who do not have TACFIT 26, here are the Protocols in brief.
Protocol 1: ((20/10 x 8) + 1) x 4
4 exercises.
Do a 20 second round for the first exercise. Recover for 10 seconds. Do 8 rounds.
Rest 1 minute between exercises. Repeat for all exercises.
Protocol 2: 4/1 x 4
4 exercises.
Complete 1 round of 4 continuous minutes for each exercise. Rest 1 minute between exercises.
Protocol 3: Every Minute on the Minute (EMOTM)
3 exercises, various number of repetitions each.
Complete 1 round every minute. Repeat for 20 minutes.
Protocol 4: As Many Rounds as Possible (AMRAP)
4 exercises, various number of repetitions each.
Complete as many rounds as possible in 20 minutes.
Protocol 5: (90/30 x 5) x 2
5 exercises.
Do a 90 second round for each exercise. Rest 30 seconds. Repeat for all exercises. Repeat for round 2 for all exercises.
Protocol 6: For Time
4 exercises, various number of repetitions each.
Complete 1 round as fast as possible.
New Protocols in TFFA
Protocol 7: Every Minute on the Minute (Test)
3 exercises, various number of repetitions each.
Complete 1 round every minute. Repeat for 20 minutes.
The Strength Protocols: Time Under Tension
6 exercises, 20 sec or 30 sec or 40 sec per exercise.
Go through all exercises in a circuit without rest. Rest 1 minute. Complete 6 rounds.
The strength protocols vary depending on which metabolic conditioning protocol is used the next day.
When you do Protocol 1 and 2 on High, you would do 20 seconds per exercise on Moderate.
When you do Protocol 3, 4 and 7 on High, you would do 30 seconds per exercise on Moderate.
When you do Protocol 5 and 6 on High, you would do 40 seconds per exercise on Moderate.
What i like about TFFA
If you have done TACFIT 26, this program can be likened to a compact version of it. So if you feel that completing 26 programs is a long time (like me), it is less of a mental drag to complete 7 programs.
The strength protocol gives you more variety than if you did the same program twice in a row for Moderate and High. And in my experience, i would get Delayed Onset Muscle Soreness (DOMS) more often doing the same program twice in a row, especially for Protocol 3, 4 and 6. Doing two different programs on Moderate and High would decrease the likelihood of developing DOMS.
Rings are not required in this program. I always dread adjusting the rings in TACFIT 26 for different heights, especially as i don't have a pull up bar at home so i have to use the rings both for Pull Ups and Rows.
All single equipment required, ie single Clubbell, single kettlebell. No Double Swipes as in TACFIT 26. Not that i hate Swipes, but for coaching purposes, Double Swipes are not one thing i would like beginners to do because of the high skill required, even with a light weight.
Warm up and cool down programs are included with every program. Also included are No Intensity Day and Low Intensity Day programs. The original TACFIT 26 only have 1 warm up and cool down program so it may not be as effective.
All of the weighted exercises can be substituted with a kettlebell (or Clubbell, with a little bit more program design knowledge), which is good news if you already have one. In TACFIT 26, there were some Clubbell exercises which do not have a direct substitute using other equipment, eg the Swipe. Equipment susbtitution examples are also presented in the DVD included. This is good especially if you are new to CST and TACFIT and worry that you have to have all equipment to use this program.
Short and concise instructions. This is good especially if you are new to CST and TACFIT and are not familiar with the exercises. The original TACFIT 26 only have demos of the exercises and not instructions so this is a big step forward.
What i don't really like about TFFA
There are less total number of exercises in TFFA compared to TACFIT 26. So if you are looking for a "program maximum", this is not as maximum as TACFIT 26.
The exercise instructions are short and concise. This can be seen as both good and bad. The good i already mentioned above. The bad is there could be more details in the exercise techniques that could be coached, like what is done in the other standalone programs like TACFIT Commando which would not be apparent to beginners in CST and TACFIT. One example would be maintaining Shoulder Pack in the Pull Up, which are featured in almost every metabolic conditioning protocol in TFFA.
Overall i am very impressed with TFFA much like TACFIT 26. Thanks to the folks at Bellingham Fire Department for this great program.
Click here to purchase TFFA:
Introduction
TFFA is contains 1 strength program (or 7 depending on how you see it, more on that below), to be done on the Moderate Day and 7 metabolic conditioning programs, to be done on the High Day.
The metabolic conditioning programs comprise of Protocol 1 to 6 and one test program using the Every Minute on the Minute Protocol (Protocol 3).
TFFA requires the use of 1 kettlebell, 1 Clubbell, a pull up bar, and a plyo box.
If you could compare this program with other prior programs in the TACFIT system, it is like a compact version of the original TACFIT 26. And since this program is so similar to TACFIT 26, i would often make comparisons between them.
The Metabolic Conditioning Protocols Carried Over From TACFIT 26
For the benefit of those who do not have TACFIT 26, here are the Protocols in brief.
Protocol 1: ((20/10 x 8) + 1) x 4
4 exercises.
Do a 20 second round for the first exercise. Recover for 10 seconds. Do 8 rounds.
Rest 1 minute between exercises. Repeat for all exercises.
Protocol 2: 4/1 x 4
4 exercises.
Complete 1 round of 4 continuous minutes for each exercise. Rest 1 minute between exercises.
Protocol 3: Every Minute on the Minute (EMOTM)
3 exercises, various number of repetitions each.
Complete 1 round every minute. Repeat for 20 minutes.
Protocol 4: As Many Rounds as Possible (AMRAP)
4 exercises, various number of repetitions each.
Complete as many rounds as possible in 20 minutes.
Protocol 5: (90/30 x 5) x 2
5 exercises.
Do a 90 second round for each exercise. Rest 30 seconds. Repeat for all exercises. Repeat for round 2 for all exercises.
Protocol 6: For Time
4 exercises, various number of repetitions each.
Complete 1 round as fast as possible.
New Protocols in TFFA
Protocol 7: Every Minute on the Minute (Test)
3 exercises, various number of repetitions each.
Complete 1 round every minute. Repeat for 20 minutes.
The Strength Protocols: Time Under Tension
6 exercises, 20 sec or 30 sec or 40 sec per exercise.
Go through all exercises in a circuit without rest. Rest 1 minute. Complete 6 rounds.
The strength protocols vary depending on which metabolic conditioning protocol is used the next day.
When you do Protocol 1 and 2 on High, you would do 20 seconds per exercise on Moderate.
When you do Protocol 3, 4 and 7 on High, you would do 30 seconds per exercise on Moderate.
When you do Protocol 5 and 6 on High, you would do 40 seconds per exercise on Moderate.
What i like about TFFA
If you have done TACFIT 26, this program can be likened to a compact version of it. So if you feel that completing 26 programs is a long time (like me), it is less of a mental drag to complete 7 programs.
The strength protocol gives you more variety than if you did the same program twice in a row for Moderate and High. And in my experience, i would get Delayed Onset Muscle Soreness (DOMS) more often doing the same program twice in a row, especially for Protocol 3, 4 and 6. Doing two different programs on Moderate and High would decrease the likelihood of developing DOMS.
Rings are not required in this program. I always dread adjusting the rings in TACFIT 26 for different heights, especially as i don't have a pull up bar at home so i have to use the rings both for Pull Ups and Rows.
All single equipment required, ie single Clubbell, single kettlebell. No Double Swipes as in TACFIT 26. Not that i hate Swipes, but for coaching purposes, Double Swipes are not one thing i would like beginners to do because of the high skill required, even with a light weight.
Warm up and cool down programs are included with every program. Also included are No Intensity Day and Low Intensity Day programs. The original TACFIT 26 only have 1 warm up and cool down program so it may not be as effective.
All of the weighted exercises can be substituted with a kettlebell (or Clubbell, with a little bit more program design knowledge), which is good news if you already have one. In TACFIT 26, there were some Clubbell exercises which do not have a direct substitute using other equipment, eg the Swipe. Equipment susbtitution examples are also presented in the DVD included. This is good especially if you are new to CST and TACFIT and worry that you have to have all equipment to use this program.
Short and concise instructions. This is good especially if you are new to CST and TACFIT and are not familiar with the exercises. The original TACFIT 26 only have demos of the exercises and not instructions so this is a big step forward.
What i don't really like about TFFA
There are less total number of exercises in TFFA compared to TACFIT 26. So if you are looking for a "program maximum", this is not as maximum as TACFIT 26.
The exercise instructions are short and concise. This can be seen as both good and bad. The good i already mentioned above. The bad is there could be more details in the exercise techniques that could be coached, like what is done in the other standalone programs like TACFIT Commando which would not be apparent to beginners in CST and TACFIT. One example would be maintaining Shoulder Pack in the Pull Up, which are featured in almost every metabolic conditioning protocol in TFFA.
Overall i am very impressed with TFFA much like TACFIT 26. Thanks to the folks at Bellingham Fire Department for this great program.
Click here to purchase TFFA:
Click here to check out the new generation of TACFIT 26.
TACFIT King of Clubs Review
It's been a long time since i posted a product review. Anyway the reason i want to review the King of Clubs (KOC) is that i would likely want to use it in my training some time.
Introduction
KOC is a strength program to be done on the Moderate Day.
It requires the use of one heavy Clubbell.
It uses a variation of the 90/30 protocol (aka Protocol 5). There are five exercises. Each exercise is done in 90 second rounds: 45 seconds in one grip and 45 seconds in the other grip. Then 30 seconds rest. Repeat for all 5 exercises. After you have finished all the 5 exercises, repeat for one more round.
Pros
It only requires one Clubbell. This is a big plus for me because i usually train at home with minimal equipment. The less equipment used, the better.
No rep counting. Each exercise is done for 45/45 seconds. Do as many reps as possible for a Moderate Intensity Effort in the 45/45 seconds. This allows you to focus on the quality of the reps rather than the quantity.
Very basic exercises. If you have done Trial By Fire before or any other Clubbell program, the exercises presented are simple comparatively. However simple doesn't mean easy. If you want to learn basic Clubbell movements this is a good program to start with.
The name of the game in this program is strength. Using a single heavy Clubbell in two hands allows you to focus more on tension than balancing one Clubbell in one hand, or two in two hands.
Cons
Because of the 45/45 rounds and 30 seconds rest, if you are using the original Gymboss, it is tricky to program into your timer, as Gymboss only can be set to equal number of rounds for each interval. You would have to device other ways to keep time.
The official Clubbell Buyers Guide at www.clubbell.tv recommends you to start with one or two light clubbells (max 15lb for men and 10lb for women). So if you already have those, you'd have to purchase one more Clubbell. I would recommend men to start with 25lb max and women to start with 15lb max, regardless of your training background.
There is no specific warm up and cool down programs for KOC. However if you are already familiar with CST and TACFIT, it would not be a big problem designing your own warm up and cool down. On the other hand, the included bonus Band Ageless, Atlas Yoga, Strain Prevention and Stress Conversion programs already more than make up for the lack of it.
Click here to purchase King of Clubs:
Click here to purchase Rmax Clubbells:
Introduction
KOC is a strength program to be done on the Moderate Day.
It requires the use of one heavy Clubbell.
It uses a variation of the 90/30 protocol (aka Protocol 5). There are five exercises. Each exercise is done in 90 second rounds: 45 seconds in one grip and 45 seconds in the other grip. Then 30 seconds rest. Repeat for all 5 exercises. After you have finished all the 5 exercises, repeat for one more round.
Pros
It only requires one Clubbell. This is a big plus for me because i usually train at home with minimal equipment. The less equipment used, the better.
No rep counting. Each exercise is done for 45/45 seconds. Do as many reps as possible for a Moderate Intensity Effort in the 45/45 seconds. This allows you to focus on the quality of the reps rather than the quantity.
Very basic exercises. If you have done Trial By Fire before or any other Clubbell program, the exercises presented are simple comparatively. However simple doesn't mean easy. If you want to learn basic Clubbell movements this is a good program to start with.
The name of the game in this program is strength. Using a single heavy Clubbell in two hands allows you to focus more on tension than balancing one Clubbell in one hand, or two in two hands.
Cons
Because of the 45/45 rounds and 30 seconds rest, if you are using the original Gymboss, it is tricky to program into your timer, as Gymboss only can be set to equal number of rounds for each interval. You would have to device other ways to keep time.
The official Clubbell Buyers Guide at www.clubbell.tv recommends you to start with one or two light clubbells (max 15lb for men and 10lb for women). So if you already have those, you'd have to purchase one more Clubbell. I would recommend men to start with 25lb max and women to start with 15lb max, regardless of your training background.
There is no specific warm up and cool down programs for KOC. However if you are already familiar with CST and TACFIT, it would not be a big problem designing your own warm up and cool down. On the other hand, the included bonus Band Ageless, Atlas Yoga, Strain Prevention and Stress Conversion programs already more than make up for the lack of it.
Click here to purchase King of Clubs:
Click here to purchase Rmax Clubbells:
Saturday, April 14, 2012
TACFIT Survival is Here
Announcing the launch of TACFIT Survival by CST Head Coach and TACFIT Military Division Chief, bodyguard to the Italian Prime Minister, Alberto Gallazzi.
Friday, March 2, 2012
TACFIT Firefighter First Alarm Is Out Now
The original students of the TACFIT system, now TACFIT Directors, fire captains Christian Carson and Ryan Provencher has just released TACFIT Firefighter First Alarm. Check it out now.
Wednesday, January 11, 2012
What is a Density Cycle?
A density cycle is a simple way to increase performance from strength to endurance.
The attributes that you would develop with their corresponding rep range are:
A classic example of the application of the density cycle for an endurance event is preparing for the Trial by Fire, which is 100 Double Swipe, followed by 100/100 1H Mill, followed by 50/50 2H Hammer Swing within 30 minutes.
This is one way how you could train to achieve the elusive century, starting from just 4 reps per set.
Start a set every minute.
The attributes that you would develop with their corresponding rep range are:
| Reps | Attributes |
| 5-7 | Strength & power |
| 8-10 | Hypertrophy |
| 11-15+ | Muscular endurance |
| 13-15+ | Circulo respiratory endurance |
| 40+ | Mental toughness |
A classic example of the application of the density cycle for an endurance event is preparing for the Trial by Fire, which is 100 Double Swipe, followed by 100/100 1H Mill, followed by 50/50 2H Hammer Swing within 30 minutes.
This is one way how you could train to achieve the elusive century, starting from just 4 reps per set.
Start a set every minute.
| Cycle # | Moderate | High |
| Cycle 1 | 25 sets of 4 in 25 mins | 20 sets of 5 in 20 mins |
| Cycle 2 | 20 sets of 5 in 20 mins | 17 sets of 6 in 17 mins |
| Cycle 3 | 17 sets of 6 in 17 mins | 15 sets of 7 in 15 mins |
| Cycle 4 | 15 sets of 7 in 15 mins | 13 sets of 8 in 13 mins |
| Cycle 5 | 13 sets of 8 in 13 mins | 12 sets of 9 in 12 mins |
| Cycle 6 | 12 sets of 9 in 12 mins | 10 sets of 10 in 10 mins |
| Cycle 7 | 10 sets of 10 in 10 mins | 1 set of 100 |
Monday, January 9, 2012
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