TACFIT Firefighter - My Results

 

High Intensity

 

 

HIGH INTENSITY – METABOLIC CONDITIONING

I have recorded and logged copious amounts of data, BUT, only a small volume of data collection is required when one does Tacfit Fire Fighter: First Alarm. I have indicated which data is required and which is through personal choice.

SCORE AND LOWEST LEVEL PER HIGH INTENSITY TRAINING SESSION
(Data required by TFFF to measure progress)

Cycle RECRUIT
Score 
PROBY
Score
 Proby to Fire Fighter
Score
Up To Smoke Eater 
Score 
 TFFF Challenge 20 - R 20 -P N/A N/A
1 - Protocol 1 27 - R 22 - R 20 - R 16 - SE
2 - Protocol 2 264 - R 216 - P 170 - P 158 - FF
3 - Protocol 3 17 - R 18 - R 20 - R 9 - FF
4 - Protocol 4 6 - R 5 - P 5 - P 5 - FF
5 - Protocol 5 155 - R 110 - P 114 - P 90 - FF
6 - Protocol 6 09:55 - R Time Out / 20 minutes expired - R 18:40 - R 18:32 - FF
7 - TFFF Challenge 20 - R 20 - P 18 - FF 16 - SE 

 R - Recruit (Level 1 - BEGINNER), P - Proby (Level 2), FF - Fire Fighter (Level 3), SE - Smoke Eater (Level 4 - TOP LEVEL)


 

PEAK HEART RATES
(Data required by TFFF to measure progress)

Cycle RECRUIT
Peak Heart Rate 
PROBY
Peak Heart Rate
Proby to Fire Fighter
Peak HR
  
Up To Smoke Eater 
Peak HR
 TFFF Challenge 160 166 N/A N/A
1 - Protocol 1 154 163 163 160
2 - Protocol 2 156 159 161 156
3 - Protocol 3 160 167 162 159
4 - Protocol 4 166 166 159 159
5 - Protocol 5 164 158 160 156
6 - Protocol 6 163 155 159 162
7 - TFFF Challenge 161 166 164+

163

Averages 161 163

161

159

* Peak heart rate during entire workout, not average of peak rates from each exercise.


 

 LOWEST LEVEL PER HIGH INTENSITY TRAINING SESSION
(Taken from first chart above and separated for clarity)

Cycle RECRUIT
Lowest Level
PROBY
Lowest Level 
 Proby to Fire Fighter
 Lowest Level 
Up To Smoke Eater 
 TFFF Challenge Recruit Proby N/A N/A
1 - Protocol 1 Recruit Recruit Recruit Smoke Eater
2 - Protocol 2 Recruit Proby Proby Fire Fighter
3 - Protocol 3 Recruit Recruit Recruit Fire Fighter
4 - Protocol 4 Recruit Proby Proby Fire Fighter
5 - Protocol 5 Recruit Proby Proby Fire Fighter
6 - Protocol 6 Recruit Recruit Recruit Fire Fighter
7 - TFFF Challenge Recruit Proby Fire Fighter Smoke Eater 

Recruit - Level 1 - BEGINNER, Proby - Level 2, Fire Fighter - Level 3, Smoke Eater - Level 4 - TOP LEVEL

NOTE: Cannot really make a comparison across complexity levels due to different movements. Info purposes only.


 

 REGRESSIONS AND PROGRESSIONS - COMPLEXITY LEVELS UNDERTAKEN DURING HIGH INTENSITY TRAINING SESSION.
 (Not required by TFFF - personal choice)

  STAGE 1 STAGE 2
(1 OF 3)
STAGE 2
(2 OF 3)
STAGE 2
(3 OF 3)
Cycle All RECRUIT RECRUIT - PROBY RECRUIT - SMOKE EATER Up To Smoke Eater 
TFFF Challenge Recruit Proby N/A N/A
1 - Protocol 1 Recruit Recruit / Proby Recruit / Proby / Fire Fighter Smoke Eater
2 - Protocol 2 Recruit Proby Proby / Fire Fighter Fire Fighter
3 - Protocol 3 Recruit Recruit / Proby Recruit / Proby / Fire Fighter Fire Fighter
4 - Protocol 4 Recruit Proby Proby / Fire Fighter Fire Fighter
5 - Protocol 5 Recruit Proby Proby / Fire Fighter  Fire Fighter
6 - Protocol 6 Recruit Recruit /Proby Recruit / Proby / Fire Fighter / Smoke Eater Smoke Eater / Fire Fighter
7 - TFFF Challenge Recruit Proby Fire Fighter / Smoke Eater Smoke Eater

Recruit - Level 1 - BEGINNER, Proby - Level 2, Fire Fighter - Level 3, Smoke Eater - Level 4 - TOP LEVEL

 


 

Moderate IntensityMODERATE INTENSITY – TUT - STRENGTH TRAINING

IMPORTANT NOTE - This data is NOT required. I choose to record it for my training log. The only data required by Tacfit Fire Fighter: First Alarm is the scores for the High Intensity training sessions and peak heart rate above.

 

Heart Rate Data. (not required by TFFF - personal choice)


AVERAGE PEAK HEART RATE - MONITOR

Cycle RECRUIT - Avg Peak
Heart Rate (Monitor)* 
PROBY - Avg Peak
Heart Rate (Monitor)* 
PROBY TO FIRE FIGHTER - Avg Peak
Heart Rate (Monitor)* 
Up To Smoke Eater 
Avg Peak
Heart Rate (Monitor)* 
TFFF Challenge - TUT30 NO DATA  140 N/A N/A
1 - TUT20 NO DATA 131 143 147
2 - TUT20 136  149 NOT KNOWN NOT KNOWN
3 - TUT30 137  147 133 148
4 - TUT30 134  138 NOT KNOWN 133
5 - TUT40 147  NO DATA NOT KNOWN 143
6 - TUT40 143  NO DATA NOT KNOWN 145
7 - TUT30 140 139 NOT KNOWN  151
AVERAGES 140 141 138 145 

 * Peak heart rate was taken from the my heart rate monitor.
** NOT KNOWN - Trained outside and didn't use a monitor. My monitor is linked to my PC making logistics a bit difficult ;)


 

AVERAGE RECOVERY HEART RATE - MECHANICAL

Cycle RECRUIT - Avg Recovery
Heart Rate (Mechanical)**
PROBY - Avg Recovery
Heart Rate (Mechanical)**
PROBY TO FIRE FIGHTER - Avg Peak
Heart Rate (Mechanical)**
Up To Smoke Eater
Level - 
Avg Peak
Heart Rate (Mechanical)** 
 
TFFF Challenge - TUT30 107 121 N/A N/A
1 - TUT20 119 127 138 131
2 - TUT20 105 142 144 138
3 - TUT30 119 136 135 139
4 - TUT30 111 139 141 113
5 - TUT40 117 131 144 121
6 - TUT40 143 146 130 137
7 - TUT30 117 125 149 141
AVERAGES 113 133 140 131

** Recovery heart rate was obtained by counting during the rest periods from seconds 15 to 30, then multiplying by 4.

NOTE: Cannot really make a comparison across complexity levels due to different movements. Info purposes only.


 

 REGRESSIONS AND PROGRESSIONS - COMPLEXITY LEVELS UNDERTAKEN DURING MODERATE INTENSITY TRAINING SESSION.

  STAGE 1  STAGE 2 (1 OF 3) STAGE 2 (2 OF 3) STAGE 2 (3 OF 3)
Cycle All RECRUIT All PROBY PROBY - FIRE FIGHTER Up To Smoke Eater
 TFFF Challenge Recruit Proby N/A N/A
TUT20 Recruit Proby Proby / Fire Fighter Smoke Eater
TUT20 Recruit Proby Proby / Fire Fighter Fire Fighter / Smoke Eater 
TUT30 Recruit Proby Proby / Fire Fighter Fire Fighter / Smoke Eater
TUT30 Recruit  Proby Proby / Fire Fighter Fire Fighter / Smoke Eater 
TUT40 Recruit Proby Fire Fighter  Fire Fighter / Smoke Eater 
TUT40 Recruit Proby Fire Fighter  Fire Fighter / Smoke Eater 
7 - TFFF Challenge Recruit Proby Fire Fighter Smoke Eater

Recruit - Level 1 - BEGINNER, Proby - Level 2, Fire Fighter - Level 3, Smoke Eater - Level 4 - TOP LEVEL

 


MODERATE INTENSITY MOVEMENTS - RPT (RATE OF PERCEIVED TECHNIQUE) 

Stage 2 (2 of 3)   TUT20 TUT20 TUT30 TUT30
Exercise Level RPT RPT RPT RPT
1 FIRE FIGHTER 8 8.5  9 9
2 FIRE FIGHTER 7 8 8 8
3 PROBY 8 8.5 8 8
4 FIRE FIGHTER 5 7 8 8
5 FIRE FIGHTER 9 9 9 9
6 FIRE FIGHTER 8 8 9 9
   AVERAGE RPT  7.5 8.16 8.5 8.5

 

Stage 2 (2 of 3)   TUT40 TUT40 TUT30
Exercise Level RPT RPT RPT
1 FIRE FIGHTER 9 9 9
2 FIRE FIGHTER 8 8 8
3 FIRE FIGHTER 7 8 8
4 FIRE FIGHTER 7 8 8
5 FIRE FIGHTER 7 9 9
6 FIRE FIGHTER 8 9 9
  AVERAGE RPT  7.66 8.5 8.5

 

Stage 2 (3 of 3)   TUT20
Exercise Level RPT
1 SMOKE EATER 8
2 SMOKE EATER 7
3 SMOKE EATER 6
4 SMOKE EATER 5
5 SMOKE EATER 7
6 SMOKE EATER 8
  AVERAGE RPT  6.83

                                                     

Stage 2 (3 of 3)   TUT20 TUT30 TUT30 TUT40 TUT40 TUT30
Exercise Level RPT RPT RPT RPT RPT RPT
1 FIRE FIGHTER 9 9 9 9 9 8.5
2 FIRE FIGHTER 9 9 9 9 9 8.5
3 FIRE FIGHTER 8 8 8 8 8.5 8
4 SMOKE EATER 5 5 7 8 8 8
5 FIRE FIGHTER 9 9 9 9 7 8
6 FIRE FIGHTER 8 9 9 9 8 9
  AVERAGE RPT  8  8.16 8.5 8.66  8.66 8.33

 

 


 STRATEGY

 

STAGE 1  STAGE 2
(1 OF 3)
STAGE 2
(2 OF 3)
STAGE 2 
(3 OF 3)
FUTURE
TRAINING
KEEP All MOVEMENTS
AT RECRUIT LEVEL 
KEEP All MOVEMENTS 
AT PROBY LEVEL
OR LOWER 
EXPERIMENT WITH
MOVEMENTS FROM
ALL LEVELS
 AIM TO STAY
AT FIRE FIGHTER
LEVEL OR ABOVE

PROGRESS
AND
REGRESS
THROUGH
ALL LEVELS
FREELY

Recruit - Level 1 - BEGINNER, Proby - Level 2, Fire Fighter - Level 3, Smoke Eater - Level 4 - TOP LEVEL

The reason I have taken the above approach is that I wanted to gradually progress through the levels and at Stage 2 (3 of 3) push myself by staying at a high level for all the training sessions in those 7 Cycles. This means that I may need to RESET during the training session as opposed to REGRESS but I am comfortable with this approach for THOSE 7 Cycles! The future will be very different. I will actively RESET or REGRESS where appropriate. Maybe the approach is ego driven. I believe it to be due to confidence in my training and the intelligence of this program to have facilitated the journey.


DISCLAIMER - I may have gotten the Levels round the wrong way (in my descriptions above, NOT my training!). Recruit is the beginner level and I have called it Level 1, but maybe it should be called Level 4. The same for Smoke Eater. It is the Top Level and I have called it Level 4 but maybe it is Level 1. I can't change anything now due to my training logs but you get the gist :)


 

COMPLIANCE SCORING (NUTRITION AND TRAINING) - LINK HERE

STAGE 1 

RECOVERY CYCLE
BETWEEN STAGE 1 AND STAGE 2
STAGE 2
AVERAGE ACROSS
ALL STAGES
7.62 7.5 TBC

TBC

 


 

BREAKDOWN OF TACFIT FIRE FIGHTER: FIRST ALARM
(The actual program is 92 days in duration. I personally extended it by adding additional cycles. Intuition is encouraged to add extra recovery days)

EVERYTHING!

When I started Tacfit Fire Fighter: First Alarm, I factored in additional training cycles as part of my training strategy. It was purely a personal choice. The entire event took place over 172 days. Please see the chart below.

TOTAL DAYS MOD DAYS HIGH DAYS NO DAYS LOW DAYS
173 30 30 34

33

         
  ADDITIONAL 
NO DAYS 
ADDITIONAL
LOW DAYS
ADDITIONAL
MOD DAYS
NOTHING DAYS!
(No mobility or compensations. Nothing!)
  21 13 5

7

THE ACTUAL 92 DAY PROGRAM 

In the chart below I have removed the additional cycles that I added to show the actual 92 program together with additional work/recovery that I added. The total event took 119 days equating to an extra 27 days. It is great that First Alarm encourages intuition as the addition of extra recovery days really enhanced personal progress. 

CYCLES MOD
DAYS
HIGH
DAYS
NO
DAYS
LOW
DAYS
ADDITIONAL
NO DAYS
ADDITIONAL
LOW DAYS
ADDITIONAL
MOD DAYS
NOTHING
DAYS
TOTALS
1 TO 7 7 7 7 7 3 2 3 4 40
8 - 14  7 7 7 6 7 2 1 2 39
15 - 21  7
7 7 7 1 1 1 1 32
21 - 23      4

4

        8
 TOTALS 21 21 25

24

11 5 5 7 119

 

.....................END OF DATA