TACFIT FIREFIGHTER

Monday 30th June
Tacfit Firefighter First Alarm
Cycle 3 - Day 9 of 93

 


 Info INFO

The Plan

  • Stage 1 - COMPLETED - Details HERE.
  • Stage 2 - Start with The Tacfit Firefighter Challenge. COMPLETED
  • Complete all 23 cycles of Tacfit Fire Fighter First Alarm at Proby Level (Level 2). Day 9 of 93

 Data DATA

EVENING

Resting Heart Rate – 60bpm

 

Warmup - Specific to this workouk - 6 mins

Workout– Tacfit Firefighter First Alarm - Strength (TUT30)– Proby (Level 2) – Bodyweight - 24 mins (26ish minutes including transition time between exercises).

Cool Down – Compensations specific to this workout (1 circuit) – 6 mins

RPT – 8. RPE – 7.5. RPD – 2.


Heart Rate Monitor (Training time only. Excludes warm up and cool down)


Heart Rate Max during workout - 155. Average heart rate - 139.

 

Heart Rate 30th June 2014

 

Perceived RPE – 7.50

Heart Rate RPE – 7.85 (based on average heart rate of 139bpm taken from monitor)

Disparity between perceived RPE and heart rate RPE – 0.35

 

Exercise Peak HR* Recovery HR**
1 124 124
2 148 124
3 151 140
4 155 140
5 154 148
6 150 140
Average 147 136

 *Peak heart rate taken with a monitor
**Recovery heart rate taken manually during the rest period (between seconds 15-30)

Average heart rate taken from peak and recovery rate combined - 142BPM


 Thoughts THOUGHTS

Performance Goals – Focus on technique and intensity output.

Challenges – None.

Notes: Today I made a Tacfit Firefighter TUT Clubbell Sandwich! I did the TFFF movements during circuit number 1 and circuit number 6. In between I did circuits if Clubbell movements. See breakdown as follows:

CIRCUIT 1 TFFF Bodyweight Movements 6 Exercises
CIRCUITS 2 - 5 Guard Squat Exercise 1
  Half-Time Clockwork Squat Exercise 2
  Clean and Press Exercise 3
  Mill Exercise 4
  Front Swipe Exercise 5
  Standing Big Wheel Exercise 6
CIRCUIT 6 TFFF Bodyweight Movements 6 Exercises

Why? I've not touched my Clubbells for a long time and wanted to see if I was still proficient with the movements. Slotting them into this training day was the perfect answer. It was a tough and enjoyable workout. After doing the filming last week I also wanted a break from the movement patterns and oil different ones. It was a good decision.

 


 

Song of the DaySong of the day - "Strength Within" by War of Ages


 

TACFIT FIREFIGHTER

Sunday 29th June
Tacfit Firefighter First Alarm
Cycle 3 Displaced - Having the weekend off!

 


 Info INFO

The Plan

  • Stage 1 - COMPLETED - Details HERE.
  • Stage 2 - Start with The Tacfit Firefighter Challenge. COMPLETED
  • Complete all 23 cycles of Tacfit Fire Fighter First Alarm at Proby Level (Level 2). (PAUSED)

 Data DISPLACEMENT OF TRAINING 

 

Please see link below for details on displacement of training

 

HERE

 

 


 Thoughts NOTES

Second day off. Enjoying the 'rest' but missing the training. A great balance. cool

Training - None.

Feeling - BALANCED!

 


 

Song of the DaySong of the day - "Lives in the Balance" by Jackson Browne


 

TACFIT FIREFIGHTER

Saturday 28th June
Tacfit Firefighter First Alarm
Cycle 3 Displaced - Having the weekend off!

 


 Info INFO

The Plan

  • Stage 1 - COMPLETED - Details HERE.
  • Stage 2 - Start with The Tacfit Firefighter Challenge. COMPLETED
  • Complete all 23 cycles of Tacfit Fire Fighter First Alarm at Proby Level (Level 2). (PAUSED)

 Data DISPLACEMENT OF TRAINING

Please see link below for details on displacement of training

 

HERE

 

 


 Thoughts NOTES

I made a BIG decision today. I decided to do nothing all weekend. I have trained every day since October last year and this will be the first time that I have done nothing. No mobility, nothing. I can make a decision like this at this point in my training because I KNOW that I will pick up where I left off without any problems. Training is who I am now. Before would have been a different story. One day off would turn into two and so on into a downward spiral.

This decision seemed the right thing to do. It was part intuition and part emotional. I'm comfortable with it :)

Training - None. Nothing. Nada. Zero. Zip Zilch.

Feeling - ON TOP OF THE WORLD!

 


 

Song of the DaySong of the day - "The Lazy Song"  (  Wink  ) by Bruno Mars


 

TACFIT FIREFIGHTER

Friday 27th June
Tacfit Firefighter First Alarm
Cycle 3 Displaced - On Holiday

 


 Info INFO

The Plan

  • Stage 1 - COMPLETED - Details HERE.
  • Stage 2 - Start with The Tacfit Firefighter Challenge. Day 4 of 4
  • Complete all 23 cycles of Tacfit Fire Fighter First Alarm at Proby Level (Level 2)(PAUSED)

Data DISPLACEMENT OF TRAINING  

Please see link below for details on displacement of training

HERE

 


 Thoughts NOTES

Spent the day travelling home and then onto work to undertake some staff training.

Training - About 5 minutes of mobility at the airport.

Feeling - RELAXED!

 


 

Song of the DaySong of the day - ''The Traveling Song"  by will.i.am

 

TACFIT FIREFIGHTER

Thursday 26th June
Tacfit Firefighter First Alarm
Cycle 3 Displaced - On Holiday

 


 Info INFO

The Plan

  • Stage 1 - COMPLETED - Details HERE.
  • Stage 2 - Start with The Tacfit Firefighter Challenge. COMPLETED  
  • Complete all 23 cycles of Tacfit Fire Fighter First Alarm at Proby Level (Level 2). (PAUSED)

Data DISPLACEMENT OF TRAINING 

Please see link below for details on displacement of training

 

HERE

 

 

Xiamen - Day 3

 Xiamen - Day 3


 

 Thoughts NOTES

Training - TFFF Challenge Proby Level. Approx 2 circuits during the day. Some compensations.

Feeling - FANTASTIC.


 

Song of the DaySong of the day"Great Day"  by Paul McCartney


 

TACFIT FIREFIGHTER

Wednesday 25th June
Tacfit Firefighter First Alarm
Cycle 3 Displaced - On Holiday

 


 Info INFO

The Plan

  • Stage 1 - COMPLETED - Details HERE.
  • Stage 2 - Start with The Tacfit Firefighter Challenge. COMPLETED
  • Complete all 23 cycles of Tacfit Fire Fighter First Alarm at Proby Level (Level 2)(PAUSED)

 Data DISPLACEMENT OF TRAINING 

Please see link below for details on displacement of training

HERE

 

 

Xiamen - Filming - Day 2 

Xiamen - Filming - Day 2


Thoughts NOTES


Continued travelling and filming. Ended up in a stone quarry!

Training - TFFF Challenge Proby Level. Approx 3 circuits throughout the day. Some compensations.

Feeling - GREAT!

 


 Song of the DaySong of the day - "Stone" by Alice in Chains.


 

TACFIT FIREFIGHTER

24th June 2014
Tacfit Firefighter First Alarm
TFFF Challenge - On Holiday

 

 

 


Training while on holiday.

 

YouTube



 

TACFIT FIREFIGHTER

Tuesday 24th June
Tacfit Firefighter First Alarm
Cycle 3 Displaced - On Holiday

 


 Info INFO

The Plan

  • Stage 1 - COMPLETED - Details HERE.
  • Stage 2 - Start with The Tacfit Firefighter Challenge. COMPLETED
  • Complete all 23 cycles of Tacfit Fire Fighter First Alarm at Proby Level (Level 2). (PAUSED)

 Data DISPLACEMENT OF TRAINING 

Everything was in place for me to follow my training schedule. I had my printouts, my training mat and my passion. Life, however, has different plans and the new plan was very welcome........

Prior to setting off for the airport on Monday I did a complete mobility and compensation session. Ah. Life was good.

We arrived in Xiamen (South China) in the evening and had dinner. It was then that I started to think about a video I had seen on YouTube (https://www.youtube.com/watch?v=fy4WP-zeMfE).

I was inspired to emulate this video somehow and see what I could come up with. I wanted to do something to post on Tacfit Firefighter's Facebook page and this seemed perfect.

We set off on our tourist travels and made myriad videos during our journey. It was one of the best days of my life. A real joy. After much travelling over the years, tourist spots can start to merge into a blur of experiences and sometimes a feeling of going through the motions. The filming for the new video provided a whole new experience that I will never forget. We were all starting to look at each tourist spot with different eyes. Wonderful

 Xiamen - Filming - Day 1


 Thoughts Xiamen - Filming - Day 1NOTES


Today was interesting for me from a training perspective. My plan was to slot in a moderate intensity workout but everything changed. I did, however, do about 20 circuits of the Tacfit Fire Fighter Challenge during the course of the day's filming. From one side it should probably be regarded as a low intensity training day but due to the energy expenditure throughout the day I will label it as moderate intensity :)

So to summarise:

Training - TFFF Challenge Proby Level. Approx 20 circuits throughout the day.

Feeling - ALIVE!

 


 

Song of the DaySong of the day - "Today Was A Good Day" by Ice Cube


 

 

TACFIT FIREFIGHTER

June 2014
Tacfit Firefighter First Alarm
TFFF Challenge - Movement Practice

 

 

 


Preparing for the Tacfit Fire Fighter Challenge by practicing the movements.
I've never made training videos before but it has been a great experience. To watch back and see where technique needs to be improved is really useful.

 

YouTube

 


 

TACFIT FIREFIGHTER

Monday 23rd June
Tacfit Firefighter First Alarm
Cycle 2 - Day 8 OF 93

 


 Info INFO

The Plan

  • Stage 1 - COMPLETED - Details HERE.
  • Stage 2 - Start with The Tacfit Firefighter Challenge. COMPLETED
  • Complete all 23 cycles of Tacfit Fire Fighter First Alarm at Proby Level (Level 2)Day 8 of 93

Data DATA

MORNING

Resting Heart Rate – ?bpm (forgot to take it again!)

Warmup - The complete TFFF Mobillity Program - 25 minutes.
Compensations - 
TFFF - Compensation Program 2 (2 circuits) - 18 minutes

 


 Thoughts THOUGHTS

Performance Goals – None. 

Challenges – None

Notes:  Great :)


 

Song of the DaySong of the day - Can't think of one. You choose :)

 

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