TacFit - Tue 03/19/24

30/30 *6 x3 Protocol

KB Double Complex

1. Deadlift Rack

   • Deadlift

   • Deadlift

   • Clean to Rack

   • Clean to Rack

   • Deadlift Rack

   • Deadlift Rack

2. Thruster

   • Rack Squat

   • Rack Squat

   • Push Press

   • Push Press

   • Thruster

   • Thruster

3. Complex

   • Deadlift Rack to Thruster

   • Deadlift Rack to Thruster

   • Deadlift Rack to Thruster

   • Deadlift Rack to Thruster

   • Deadlift Rack to Thruster

   • Deadlift Rack to Thruster

TacFit - Mon 03/18/24

Grappler's Toolbox Flow 3 - 20 min

• Bridge (L, R)

• Leg Thread (R)

• Down Dog

• Flip Dog (R)

TacFit - Fri 03/15/24

EMOTM - 20 min

•  Leg Thread Press (L)

•  Kong (x2 Forward, x2 Backward)

•  Leg Thread Press (R)

•  CB Double Complex (x2-4)

TacFit - Thu 03/14/24

60/30 *4 x3 Protocol

1. Spinal Rock Pike

2. CB Double Swipe

3. Leg Thread Press

4. CB Double Squat Arm Cast

TacFit - Wed 03/13/24

45/15 *3 x5 Protocol

Pike

• Spinal Roll

• Spinal Rock

• Spinal rock Pike

CB Double - Swipe

• CB Double Swing

• CB Double Pendulum

• CB Double Swipe

Leg Thread

• Shoulder Bridge

• Leg Thread

• Leg Thread Press

CB Double - Squat

• CB Double Swing

• CB Double Pendulum

• CB Double Squat Arm Cast

Kong

• Parallel Squat

• Trinity Squat

• Kong

TacFit - Tue 03/12/24

30/30 *8 x2 Protocol

• CB Tap It, CB Rock It

• CB Double Power Swing

• CB Double Swing

• CB Double Pendulum - Swing to Order Clean

• CB Double Alternating Arm Cast

• CB Double Swipe

• CB Double Squat Arm Cast

• CB Double Complex

TacFit - Mon 03/11/12

Grappler's Toolbox Flow 2 - 20 min

•  Squat

•  Pike (x3)

•  Pike Inversion Roll Out (R)

•  Bridge

•  Leg Thread (R)

•  Kong (x3)

TacFit Program

It's been great to see the increase in the number of TacFit participants these last few weeks especially with our evening classes.  We've had a few questions about how the workouts are scheduled. 

Mondays are flow days.  Flows are bodyweight movements performed one after another to create a sequence.  We will perform the scheduled flow for 20 minutes.  You can control your work rate (intensity) in these flows.  A flow is essentially the same as an AMRAP (as many rounds as possible) workout.  Those looking to increase the intensity can increase their work rate (without compromising the quality of their reps) and try to complete as many rounds of the flow as possible.  Those looking for a less intense workout can slow down the movements and hold the various positions for active stretch.

Tuesdays are tool days.  We will be incorporating a tool into a workout.  Some of the tools we will be working with are clubbells, kettlebells, the plyo box, medicine balls, pull-up bar, rings, and bands.  We will be alternating between the clubbells, kettlebells, and some combination of the remaining tools.  Clubbells and kettlebells will be staples in our program and will be circled back to every 2 weeks.  On tool days we will work on simple movements (regressions) leading up to compound movements (progressions) and eventually to a complex movement.  While learning the movements we will be utilizing protocols calling for anywhere from 30-60 second work periods with 30 second breaks.  This will allow for ample time to get in the repetitions necessary to learn the movements but also a long enough break period to allow for recovery and processing (coaching).

Wednesdays we will work on the regressions/progressions of the bodyweight movements seen on Monday's flow.  We will also incorporate some of the regressions/progressions from Tuesday's tool exercises.  Like Tuesdays, for the most part, we will be using 30-60 second work periods with 30 second breaks.

Thursdays we will begin to increase the intensity by focusing more on the progressions worked on during the week while lowering the rest time on our protocol.  Your goal is to achieve the progression of each exercise but you will always have the ability to scale down to the regressions when necessary.  An example of a protocol here might be a 45/15 or 20/10 where we are working for 20-45 seconds and resting for 10-15 seconds.

Fridays will be a high intensity day.  We will be using AMRAP's (as many rounds as possible), AFAP's (as fast as possible), or EMOTM's (every minute on the minute) protocols.  An AMRAP will call for us to complete as many rounds of a specific exercise/flow as possible in the allotted time.  An AFAP will call for us to complete a specific number of repetitions of an exercise in the allotted time.  An EMOTM will call for us to complete a specific number of repetitions of an exercise within 1 minute allowing us to use the remaining time within the 1 minute round as our rest period.  Fridays will focus on progressions and/or complex movements worked on throughout the week.

I hope this helps in understanding the schedule in our TacFit program.  For those who have been taking advantage of the TacFit classes, you will notice significant improvements in balance, body mechanics, mobility, and strength.  Your squats will get deeper.  Your ability to hold your own bodyweight up (functional strength) will improve.  Your hip mobility will improve.  Your range of motion will increase.  All this will not only benefit your jiu-jitsu, it will carry over into improvements into your every day life.