I recently got turned onto your site from a friend and have been pouring over it ever since. Truly great material on here.
I was hoping to get your input on a more specific version of the first question regarding incorporating other exercises into the TACFIT schedule- how would you recommend adding deadlifts and pull-ups into the mix? I feel there is a lack of pulling exercises in TACFIT and as a result want to keep doing DL’s and PU’s but am unsure if I should do them on the high or moderate intensity days or what.
Any input would be greatly appreciated!
Thanks for the kind words and welcome to my site.
There are many ways to add in additional training exercises. There’s no reason you couldn’t incorporate them directly into the TACFIT sessions themselves, BUT – and this is a big but, you won’t get the most benefit from either TACFIT Commando or your supplementary lifts if you do it all together. TACFIT Commando was designed with a very specific training protocol that is very effective, and if you don’t need to tamper with the workout programming, it’s best not to.
You would get a greater benefit if your TACFIT session was done separately from your additional strength training. So, perhaps a different training session on your moderate or high intensity day would be in order for your pulling exercises.
How to add additional training to your TACFIT Commando Sessions
If you only have time for one workout daily, and you must do your TACFIT and lifting during the same session, then there are two methods that I would recommend.
Method 1 (John’s preferred method for most situations): do your additional work BEFORE the main work portion of your TACFIT Commando session like this…
1 TACFIT mobility drills
2 Additional mobility drills that either cover all the major joint complexes in the body or are specific to your additional training for that day
3 Deadlifts and Pullups session (or other session, etc.)
4 RESET vibration and breathing techniques (try to get as much recovery as possible – ie do these drills until it seems like you are no longer benefiting from them, this is especially important if you’re doing deadlifts which are extremely taxing to the entire body, muscles, connective tissues, nervous system, everything)
5 (optional) repeat TACFIT mobility drills
6 TACFIT training session
7 TACFIT Prasara Cooldown
Method 2: do your additional work AFTER the main work portion of your TACFIT Commando session like this…
1 TACFIT mobility drills
2 TACFIT training session
3 Extra time spent on RESET vibration and breathing techniques (try to get as much recovery as possible – ie do these drills until it seems like you are no longer benefiting from them, this is especially important if you’re doing deadlifts which are extremely taxing to the entire body, muscles, connective tissues, nervous system, everything)
4 More mobility drills that address the rest of the body
5 Deadlifts and Pullups session
6 TACFIT Prasara Cooldown
So, there are two ways to integrate additional training sessions and exercises into your existing TACFIT Commando sessions.
The 7×4 Method and what to do when you can’t commit to the standard 4×7 protocol
And then there’s the option of not using the 4X7 formula at all, which opens you up to any other possible training split that works with your schedule. In this case, it’s simple a balance of work to recovery throughout the week.
Here are a couple of ideas to get you thinking about how to do it.
Option 1: There’s a week long 4X7 formula that goes better with the 7 day schedule if you’re interested. Coach Sonnon designed this to accommodate those who have a more traditional weekly schedule.
Mon – no intensity day (ie Intu-Flow joint mobility)
Tue – no intensity day (ie Intu-Flow joint mobility)
Wed – low intensity day (ie Prasara Yoga or Ageless Mobility)
Thu – moderate intensity day (ie TACFIT Commando, other bodyweight training, clubbells, etc.)
Fri – high intensity day (ie TACFIT Commando, other bodyweight training, clubbells, etc.)
Sat – off or other light activity
Sun – off or other light activity
So, during the traditional 5-day work week, this would be No/No/Low/Moderate/High intensity level days. If you manage to do some Intu-Flow on the weekends, then substituting an additional low intensity day with some yoga or other light activity is a great idea – probably best on Tuesday. So, that scenario would be No/Low/Low/Mod/High on Monday through Friday.
Option 2: If you don’t use either the 4×7 or 7×4 protocol and still want to incorporate TACFIT Commando sessions into your program, then simply do your TACFIT sessions on days following your other strength and skills work, and before your “off days” or recovery days. What you want to avoid is doing TACFIT Commando the day before a strength training session. Since the high intensity sessions are so taxing, especially to the nervous system, you’ll need a day off from training after doing TACFIT Commando.
If you’re looking for more information, most questions about TACFIT Commando have already been answered in my complete TACFIT Commando Review.