Posts Tagged ‘scott sonnon’

This morning’s session was a “no-intensity” day. Just did the “no intensity” yoga/Russian stretching session as from Scott Sonnon’s TACFIT Kettlebell. It’s probably my favorite no intensity/warm up routine to do.

I took a few weeks for a break from real intensity. As I posted below, I’ve recently started back up. My long range strategy is to follow a “heartbeat” sort of pattern, varying the intensity and duration of the sessions so that I have sort of a good bit of low level stuff and occasionally spiking up for intensity and/or duration.

That can be spun in a fractal pattern, where you have a session that is almost all intensity and/or duration (sort of the Tabata protocol), or one that is mostly low level with a couple of spikes in there.

You can can also spiral up such that you have a yearly pattern reflecting the same idea.

So much to play with. 🙂

Diet: Fasted since last evening.
Music: Pandora channel Paramahansa Yogananda Radio.


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I’ve been enjoying Scott Sonnon’s TACFIT Kettlebell course, a course that fits into his TACFIT training spectrum. Aside from all the macho hype that his page descriptions run, I like the thinking that goes into what he’s doing.

He says there is no such thing as “General Physical Preparedness;” the body can only be prepared in specific ways.

In his own words (from the about page of http://www.tacfit.tv):

In short, he attempts to go beyond “functional fitness,” into what he calls, “tactical fitness.” Hence, “TACFIT.” Several of his ideas I rather like. He uses a wave periodization format, similar to the Big Beyond Belief system I found out about in the 1990s, where you start off with a “no” intensity day, then go to a “low” intensity day, followed by the “moderate” intensity day, finishing with the “high” intensity day. I like that kind of cycling.

He also incorporates specific routines, pulled from yoga asanas, as recovery, or “compensation” for the heavy work. This is somewhat unique, though I believe the P90X program does something similar.

So Day One, the “no intensity day,” incorporates Yoga Routine 1. On Day Two, the “low intensity day,” you will go through Yoga Routine 2. Day Three, “moderate intensity day,” will have you sandwich the “meat” of the workout program between Yoga Routine 1 and Yoga Routine 2 at a moderate pace or intensity, and on Day Four, you bracket the workout the same way, but specifically trying to up your pace or intensity from the last time, so that you have continual advance. Next day, you drop back down to just Yoga Routine 1 and “no” intensity.

So far, so good. However, kettlebells are pretty much my favorite training tool right now. I tried doing the bodyweight one (TACFIT Commando), but lost interest almost immediately. Fortunately he recently came out with a course to integrate the TACFIT protocols into kettlebell training.

And I actually really like it. I like using that wave structure with the peak and recover days, having the yoga compensation (even though I hate some of the moves–shoulder stretch, ouch!), and having the meat of the workout being kettlebells. Pretty simple but challenging stuff.

He also uses the burst energy type of training for the kettlebell portion of training, where you circuit through six kbell exercises that last 30 seconds each, take a minute off, the cycle through them again for several rounds.

Unfortunately, I picked up a sore throat somewhere, and not feeling as well as I should. Yesterday was the low intensity day, so I went ahead and did the yoga routine for that day. It is actually quite a short and simple program, when you get down to it, and I felt great afterward. But today is moderate intensity, and I don’t want to compromise my immune system and slow down my getting well (there is the MD Ren Faire tomorrow, and I’d like to go; several friends are going as well).

I’d hate to interrupt my program. I usually feel better later in the day when I have this (seems like it hits me once every year or so). So, if nothing else, I’ll probably do the yoga programs, and see how I feel about the kettlebell portion.

So–I guess we’ll see…

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So, for something different tonight, I downloaded a sample of Scott Sonnon’s TACFIT. He provides the sample if you register here. In this case, the sample workout was the Israeli Special Forces workout that apparently he provided them at some point.

I’ve looked at Coach Sonnon’s stuff over the years, and thought about trying it out–you all know how I love to learn and try new stuff. 🙂

He Russian Martial Arts style and fitness solutions were always the counterbalance to the Systema of Vasiliev and Ryabko on the American continent. They often end up in the same place, but take different paths to get there. Where Vlad uses almost completely intuitive training, letting you learn everything through experimentation and “feeling,” Coach Sonnon intellectualizes everything, providing tons and tons of explanation. He doesn’t skimp on mind-body connection, though. His stuff is all about that–he just tries to understand all of it and explain it. Each style of instruction probably fits different types of students.

I’ve noticed that some Vlad-trained instructors (such as Kwan Lee and Kevin Secours) teach a combination of both, in different proportions.

Lots of history there. Anyway. I downloaded it and gave it a try. I like it. This progression is almost criminally simple, though the exercises aren’t. Which is okay. I was looking for something simple to progress through, and exercises which are a little more gymnastic than the typical calisthenics than what I do with the SEAL workout.

Basically, there are four exercises and you do a couple of reps for each exercise (depending on your level) within the span of a minute. That’s one round. The extra time left in the minute is your rest time. Brilliant! Really. You have 20 rounds, therefore you are limited to 20 minutes.

Since he puts this out for free, I’m okay with delineating it a bit more. The beginning level is only two reps per minute of each, then four for intermediates, then six for the hardcore types. As it was my first time seeing the workout, I chose the beginning level. 🙂

The exercises are a little bit exotic, but not too much. But I’ve found they’re excellent full body movements, and fairly intense. You start off sitting in a butt-to-floor squat, hop down on all fours, then back up again. Second exercise is rolling all the way back and attempting to pop the floor with your toes. Next, you do whats called a Springing Tripod. He explains it best:

A little note here–this was the hardest one for me, and I still haven’t mastered it. Everything I’ve learned (and taught) in the combat arts says not to post like that when you fall, and my instincts went totally against it. I got a few in, but most of the time, I collapsed into some sort of break fall. I’ll work on this, and see what happens.

The fourth one is type of “plank” where you extend out straight (with you hands and feet on the deck) then, keeping hands and feet in place, you pull back into sort of a crunch with you knees and feet turned to one side. Sorta like this:

I did okay with the previously noted exception of the Springing Tripod. Those drills are neat and I can see and feel how they will develop both your strength and your stamina in the 20-minute format. I did about five rounds, took a breather set or two, then went most of the way to finish, ending up with one more rest set on the way. My hands were hurting from the Springing Tripod, as you can imagine from hitting the hard concrete floor with just a thin carpet layer on it. I’m glad to have learned these, and like having an alternate bodyweight circuit. I’m going to keep using it for a while, and may actually purchase some of his stuff.

He’s very big on both training the principle strength drills, and drills that facilitate mobility and recovery. And he can do playful, EF-type stuff, too:


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