6 ingredients for humble pie: TacFit Commando, Day 3
Or "6 Exercises Done Tabata Style -- Need I Say More?"
I was first introduced to the Tabata protocol -- 20 seconds of active work, 10 seconds of rest, repeated 8 times -- by Steve Maxwell, gentleman and grueling taskmaster/trainer extraordinaire, so I already knew that peaceful smokey feeling. And today was supposed to be more an intro to the 6 exercises for the introductory level, with tomorrow, Day 4, being the push it session.
Feeling mighty smoked, nonetheless. Mayhap the 20 minute jog beforehand had something to do with that.
In TacFit Commando (TFC), you keep track of the number of reps of each exercise you do per the 8 rounds, and watch to see how they change over time. The lowest number is what you record for each of the 6 exercises, and when the sum reaches 40, it's an indication that you may want to kick it up a notch. Tonight's sum was 27: 6, 5, 6, 1, 6, 3.
The system overall is much more than this, including mobility warmup, active yoga-based cooldown, and a unique 4-day cycle. All designed specifically to prepare you over 9 months for tactical fitness: very active burst work, in any plane of motion, including functional endurance. Based on movements and needs of law enforcement, military, fire and first responder folk. No equipment needed. Recovery and careful cycling in an upward spiral built in.
I can tell my bod will need more loosening; the warmup and cooldown, extensive as they are, are challenging in themselves. Yin and Yang, but my own physiology is hankering for a bit more Yin :)
Luckily, there's plenty of that on hand: the RESET material, plus the Intu-Flow joint mobility that I've been doing for some time. Lots of unkinking, unbinding, and redistributing of bloodflow and nutrients. Extra TLC for TFC.
Next steps:
- Following the protocol, esPECially the low/light/medium/high intensity wave
- Improving technique with the unfamiliar movements, by chaining them together in a FlowFit-style routine, and practicing them -- gently and at near zero intensity -- on non "working" days
- Continuing with my running for stress decompression and BP control, but sensibly integrating it with TFCMDO
- Attending, and improving incrementally
And sleeping and eating properly!
