A couple of weeks ago, I started on a journey towards becoming a TacFit Team Leader. I am proud to say that I only have 15 (of 26) workouts to go and I still have until the 28th of this month to complete them. The problem is going to be fitting in my traditional powerlifting training days. Today’s post is going to be a quick update on how the TacFit 26 program is going for me.
But first, here is a video for you to check out.
TacFit 26: The Alpha through Delta workouts.
The following clip shows a snippet of the exercises done in Alpha, Bravo, Charlie, and Delta workout at the Gamma level (2nd level of difficulty).
I need to give a shout out to my 2 year old videographer ready with her little pink camera. She also effectively kept her twin brother out of the way. Fortunately, they both stayed clear of the more ballistic movements. On an even further tangent…my kiddos know the Disney cartoon characters and they can also recognize Coach Sonnon when I am watching his videos.
Tonight, I will be doing the Lima workout which is going to be a little brutal as it is a complete all the reps in less than 20 minutes. First, let me give you a little more information on the program.
A quick TacFit 26 program breakdown.
The workouts each have a specific mobility sequence to get you ready for a each alphabet corresponding workout. The mobility usually takes about 5-6 minutes. The 26 workouts all have 4 levels of difficulty to make them match different fitness levels. Each workout takes 20 minutes and then has a specific compensatory stretching/cool down sequence which takes 5-10 minutes. You can complete all the work in 30 minutes.
I am working the program at the second level and only doing a condensed portion as I am only focusing on the moderate intensity pace. The pace is set by your heart rate, so I am working in the 60-80% of my target max heart rate. When you get above 80% you are supposed to regress to an easier variation of the exercise (there are a number of reasons for this, but I’m not going to go into them for this post).
The workouts have six different time/pacing structures, which are as follows: The 20/10×8 + 60 (Tabata style workout), 4/1 x 4 (which is four minutes of continuous work, 1 minute of rest for four exercises), EMOTM (every minute on the minute for 20 minutes, complete the exercises in a minute to score a point), AMRAP (as many rounds as possible completed in 20 minutes, complete the exercises and reps to score a round), [90/30 x5] 2 (90 seconds of work with 30 seconds rest for five exercises and complete twice), and AFAP/T (as fast as possible under 20 minutes, complete all the reps with good technique). The workouts just cycle through the six formats above and the specific exercises vary with each workout.
TacFit 26 equipment need for Alpha to Delta:
There are specific pieces of equipment you will need for each workout, but in the program Scott Sonnon did provide bodyweight only alternatives for each workout. So technically you only need yourself and some floor space. However, if you want to do the workouts as outlined here is what you will need.
TacFit 26 and the halfway mark
My thoughts on the first four workouts and where I am at currently…
The first four workouts went well, but I had a hard time sticking to the 60-80% of my max heart rate target on the Delta workout. Pacing yourself is a challenge, but it was made easier because I was wearing my heart rate monitor, so a quick glance at my wrist and I could slow myself down.. Exertion levels don’t always correlate to an increased heart rate. For me the muscles were fatiguing before my heart rate would go above 70% on some exercises like ring pulls. I should have regressed but pride/ego got in the way. So these workouts have really helped me to pay closer attention to the mental aspect as well.
I really found the benefit of using the cool down stretches, especially since I have basically been working out 6 days per week with 2 of those days doing heavy lifting. I am talking single and 3 rep max reps for barbell squats, bench presses, and deadlifts. I am definitely pushing the envelope on my central nervous system. I am really focusing on recovery and eating well.
Like I said in my previous post, this path is not for the beginner to training. Also, I am only doing this for a short period of time, not some P90x or Insanity kind of thing. However, this program is completely accessible to any fitness level, if you actually follow the calendar laid out in theTacFit 26 program.
I have taken some videos of the other workouts. Would you like me to add clips like the one above for the other 22 workouts?
I would love to hear from you…so, pick one or both of the following questions to answer in the comments.
What kind of programs do you use to train both physical and mental strength?
What short-term challenge are you currently working on?
P.S. You can pick up your copy of the TacFit 26 program here<—-