TACFIT FIREFIGHTER

Thursday 31st July
Tacfit Firefighter First Alarm
Cycle 9 – Day 34 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 34 of 93

 Data DATA

MORNING

Resting Heart Rate – 45 bpm  

Warmup - Specific to this workouk - 4 mins

Workout– Tacfit Firefighter First Alarm - Protocol 2 (2:(4/1)x4 – Proby (Level 2) – 20mins

Cool Down – Compensations specific to this workout (3 circuits) – 12 mins

Equipment - bodyweight/kettlebell (16kg)/clubbell (15kg) 

Target Heart Rate - 157-177. Peak Heart Rate - 161

RPT – 8.5. RPE – 8.5. RPD – 2

Score - 170 
Level - Proby

 

Exercise 2 - CB - 1L + 1R = 1 Rep.
Exercise 3
 - Mat Drill - Length of something. Length of my room = 16 left and right. 10 L/R = 1 Rep.

 

Heart Rate Drop - End of workout 161 bpm. Dropped to 148 after the first minute, then to 116 after 2 mins, 15 secs. 

 

OTHER WORK 

SH Knee and Hip Release (Day 15 of 28) – 12 minutes-ish.

 

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


Heart Rate Max during workout - 161. Average heart rate - 146.

 

Heart Rate 31st July 2014
 

Perceived RPE – 8.50

Heart Rate RPE – 8.20 (based on average heart rate of 143bpm taken from monitor)

Disparity between perceived RPE and hear rate RPE – 0.30

 

 

Exercise Level RPT
1 FIRE FIGHTER 8
2 FIRE FIGHTER 8.5
3 PROBY 9
4 PROBY 9
AVERAGE RPT 8.62

 


Thoughts THOUGHTS

Performance Goals – This is a marathon of a training session. Decide in the moment whether to Regress or RESET. DON'T regress if the feeling is lactic acid build-up. It will no be beneficial in my opinion. 

Challenges – None

Notes: This has been a fantastic start to this next phase of training (Cycles 8 - 15). Another fantastic High Intensity workout. Made a great mistake. I grabbed my 16kg Kettlebell and did the movements at Fire Fighter Level (Level 3). The last time I did this particular protocol I used a 12kg Kettlebell at Proby Level (Level 2). Getting stronger and me likes it :) Great Kettlebell movement. Never done it before. Cranked out the Clubbell movement at Fire Fighter Level as well (Level 3). The last week or so of additional strength work plus my regular one mile 'Farmer's Walk' with a Clubbell is paying off. I like it :)

Training session was excellent. RESET today as opposed to regressed. Right decision to make. Didn't RESET too many times but had to stop during every exercise to 'get a breather and shake it out'.

GREAT and VERY HAPPY :)

 


 Song of the DaySong of the day - "Good Mistake" by Mr Little Jeans.


 

TACFIT FIREFIGHTER

Wednesday 30th July
Tacfit Firefighter First Alarm
Cycle 9 - Day 33 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 33 of 93

 Data DATA

MORNING

Waking Heart Rate - 45bpm

 

Prior to proper training -  1 mile round trip 'Farmer's Walk' with a 15kg/33lb Clubbell.

20 minutes of Clubbell filming with 15kg/33lb Clubbell. Approx 15 minutes of Clubbell movements using right grip. Needed to balance it out with the left grip so added 2 circuits of Clubbell movements to my training below.

 

Pre-Training Resting Heart Rate - 55 bpm

Warmup - Specific to this workout - 6 mins

Workout– Tacfit Firefighter First Alarm - Strength (TUT20)–  Proby/Fire Fighter (Level 2/3) – Bodyweight - 18 mins (20ish minutes including transition time between exercises).

Cool Down – Compensations specific to this workout (1 circuit) – 6 mins plus extra compensations (clasped hand forward fold, pigeon and another one - forgotten!)

RPT – 8. RPE – 7.5. RPD – 3.

 

AFTERNOON

Additional Work - SH Knee and Hip Release (Day 14 of 28).

 

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


Heart Rate Max during workout - 158 (not sure I believe this number. Me thinks it was a spike). Average heart rate - not known (monitor dropped for most of the workout).

 

Heart Rate 30th July 2014

 

Perceived RPE – 7.50

Heart Rate RPE – 8.05 (based on average recovery heart rate of 143.33 bpm)

Disparity between perceived RPE and heart rate RPE – 0.55

 

 

Exercise Level RPT
1 FIRE FIGHTER 8.5 
2 FIRE FIGHTER 8
3 PROBY 8.5
4 FIRE FIGHTER 7
5 FIRE FIGHTER 9
6 FIRE FIGHTER 8
AVERAGE RPT 8.16

 

Exercise Peak HR* Recovery HR**
1 NO 144
2 DATA 148
3   132
4 USING 152
5 OLD 152
6 MONITOR 132
Average NOT KNOWN 143.33

 *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 - not known


 Thoughts THOUGHTS

Performance Goals – Bodyweight - kick thru and try to keep leg straight before jumping over on Leg Swoop Exercise 4.

Clubbell - Straight toe point on all Squat Movements. Less arm flare on casts. Control thoracic glide on the Big Wheel. Crown to Coccyx.

Challenges – Exercise from Leg Swoop family. Getting better.

Notes: What a FANTASTIC day. Loved it. Can't ask for more, really. Everything was great. To be doing Fire Fighter Level (Level 3) movements is magic. I remember Recruit Level (Level 1) very clearly. Getting better. 

Did some Clubbell filming before training using the right grip. Balanced it out by adding 2 circuits to my training with the left grip. I'm getting clever now :)

Did a couple of extra rounds of Clubbell work plus some Clubbell filming (6 reps per movement / both grips). Breakdown as follows:

EXTRA WORK 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

 


 

Song of the DaySong of the day - "Not Stupid" by Ne-Yo.


 

TACFIT FIREFIGHTER

Tuesday 29th July
Tacfit Firefighter First Alarm
Cycle 8 - Day 32 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 32 of 93

Data DATA

MORNING

Resting Heart Rate - 53 bpm

Mobility – Clover Mobility – 5 minutes.

Further Mobility/Release – SH Knee and Hip Release (Day 13 of 28) – 12 minutes-ish.

Program - Tacfit Fire Fighter: First Alarm Compensation Program 1. 1 circuit. 9 mins

 

AFTERNOON

Warmup - Clover Mobility - 6 minutes
ProgramTacfit Fire Fighter: First Alarm Compensation Program 1. 2 circuits. 18 mins

 


 Thoughts THOUGHTS

Performance Goals – None. 

Challenges – None.

Notes: Felt chilled and ready for more.  


 

Song of the DaySong of the day - ''Relax"  by Frankie Goes To Hollywood.

 

TACFIT FIREFIGHTER

Monday 28th July
Tacfit Firefighter First Alarm
Cycle 8 - Day 31 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 31 of 93

 Data DATA 

 

 

AFTERNOON

Further Mobility/Release - SH Knee and Hip Release (Day 12 of 28) – 12 minutes-ish.

 

EVENING  

Mobility – The Tacfit Fire Fighter First Alarm mobility program – 10 reps of each movement.

Clover mobility - 5 mins.

 

 


 Thoughts NOTES

Performance Goals – Aim to really relax into the poses on the SH Hip and Knee Program. Smile and gently exhale.

Challenges – None.

Notes: Still on a high from my training the other day. Itching to see what Protocol 2 brings.................

 


 

Song of the DaySong of the day - "Patience" by Take That. 


 

TACFIT FIREFIGHTER

Sunday 27th July
Tacfit Firefighter First Alarm
Cycle 8 – Day 30 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 30 of 93

 Data DATA

MORNING

Resting Heart Rate – 47 bpm  

Warmup - Specific to this workouk (1 circuit) - 4 mins

Workout– Tacfit Firefighter First Alarm - Protocol 1 (20/10x8)x4 – Proby / Fire Fighter (Level 2 / 3) – 20mins

Cool Down – Compensations specific to this workout (3 circuits) – 12 mins

 

Equipment - bodyweight/pullup bar/med ball (15lb) and plyo box (my bed! Approx 46cm high) 

 

Target Heart Rate - 157-177. Peak Heart Rate - 166

RPT – 8 RPE – 8.5 RPD – 3

Score - 20 (lost 3 reps due to lack of intelligence / strategic planning)

 

Heart Rate Drop - End of workout 163 bpm. Dropped to 146 after the first minute, then to 116 after 2 mins, 15 secs. 

 

OTHER WORK 

SH Knee and Hip Release (Day 11 of 28) – 12 minutes-ish.

 

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


Heart Rate Max during workout - 163. Average heart rate - 143.

 

Heart Rate 27th July 2014
 

Perceived RPE – 8.50

Heart Rate RPE – 8.07 (based on average heart rate of 143bpm taken from monitor)

Disparity between perceived RPE and hear rate RPE – 0.43

 

 

Exercise Level RPT
1 FIRE FIGHTER / RECRUIT / PROBY 8
2 FIRE FIGHTER / RECRUIT 8
3 FIRE FIGHTER 8
4 PROBY 9
AVERAGE RPT 8.25

 


Thoughts THOUGHTS

Performance Goals – Progress / Regress where possible / appropriate. Let the torso 'bend' towards the floor on the downward part of the Sprawl exercise. Do not remain rigid as before. Use the bend to create elastic energy to spring back up but maintain core activation to protect the lumbar spine. 

Challenges – None

Notes: That was hands down THE BEST high intensity workout that I have ever done. It was BEAUTIFUL on so many levels. Let me start with a quote from my training log of the 17th June 2014. This was the last time that I did the same Protocol workout. It was at Proby level. 

Quote: "This is a tough one to quantify. On the one hand it was terrible. On the other it was .......... I don't know!!!! Maybe I'm hating life and can't see the gold in the poop. The me of another day would be raving about the learning curve but that ain't me today".

The experience on that particular day cannot begin to compare with today. Chalk and cheese.

With the exception of a brief 6 second 'rest' to catch up with my rep logging, I did not take any rests during the work portion. Alas the 6 second 'rest' meant I lost 3 reps off my score. I will learn from that!

I started with the exercise from the Box Jump family at Fire Fighter level. It was wonderful. Regressed to Recruit on the 4th set then progressed to Proby. Finished the final set at Fire Fighter level.

Did the exercise from the Pull-up family at Fire Fighter level and regressed to Recruit during each set to keep going. Took a 6 second break to catch up with my rep logging and lost 3 reps off the final score. Lesson learned.

Did the exercise from the Get-Up family at Fire Fighter level. It is a fantastic exercise. I could probably do Smoke Eater but will nail technique at Fire Fighter level.

Finished off with exercise form the Sprawl family. Kept it at Proby level. Not ready to move up in this one.

I am in danger of logging every rep at the appropriate level but believe that will be getting anal! Total reps per set and lowest level are more than adequate (as laid out by the program :)

I've not analysed it yet, but I felt complete freedom having the ability to progress / regress. I didn't feel that during the last cycle but I had pledged to do all Cycles 1 through 7 strictly at Proby. To be able to use intuition and do what is appropriate is priceless. I am in heaven. Never experienced this type of training before. Great. Great. Great.

To summarise: Great ;)

 


 Song of the DaySong of the day - "High" by James Blunt.


 

TACFIT FIREFIGHTER

Saturday 26th July
Tacfit Firefighter First Alarm
Cycle 8 - Day 29 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 29 of 93

 Data DATA

MORNING

Resting Heart Rate - 45bpm

Warmup - Specific to this workouk - 6 mins

Workout– Tacfit Firefighter First Alarm - Strength (TUT20)– Fire Fighter / Proby (Level 3 /2) – Bodyweight - 18 mins (20ish minutes including transition time between exercises).

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

RPT – 7.5. RPE – 7.5. RPD – 3.

 

EVENING

Additional Work - SH Knee and Hip Release (Day 10 of 28).

 

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


Heart Rate Max during workout - 143. Average heart rate - 126.

 

Heart Rate 26th July 2014

 

Perceived RPE – 7.50

Heart Rate RPE – 7.08 (based on average heart rate of 125.66 bpm taken from monitor)

Disparity between perceived RPE and heart rate RPE – 0.42

 

 

Exercise Level RPT
1 FIRE FIGHTER
2 FIRE FIGHTER 7
3 PROBY 8
4 FIRE FIGHTER 5
5 FIRE FIGHTER 9
6 FIRE FIGHTER 8
AVERAGE RPT 7.5

 

Exercise Peak HR* Recovery HR**
1 NO 124
2 DATA 124
3   144
4 USING 140
5 OLD 152
6 MONITOR 140
Average 143.00 137.33

 *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 - 140 BPM


 Thoughts THOUGHTS

Performance Goals – Straight toe point on all Squat Movements. Less arm flare on casts. Control thoracic glide on the Big Wheel. Crown to Coccyx.

Challenges – Exercise from Leg Swoop family.

Notes: Oh my Lady Gaga. Today was AMAZING. I am sooooooooooooooo excited. I am entering new territory. The original plan was to do today's training session at Proby Level, but the plans changed (I love it when this happens as it is usually something exciting). Went to my gym on the cliffs. Did some Clubbell filming on the edge of the cliff. Felt alive but reckless!

Went to my usual spot and did the 6 minute warm up. Was feeling brave and burly so made the decision to try some of the movements at Fire Fighter Level. I hadn't practiced them but could remember what to do (roughly!). Decided to do 5 movements at Fire Fighter Level but keep the Spinal Rock at Proby (Pike) while I master smooth transition from inverted to upright (still work in progress).

I briefly thought of this article but continued!

It was FANTASTIC. I really enjoyed the new movements and felt competent even though I had NEVER done any of them before. CST and sophistication, Baby! The movement from the Leg Swoop definitely needs work but the others were great. Stating the obvious here, but I feel that I have more choice now with regard to progression / regression. This is an area I have not really delved into as yet even though I have been doing Proby (Level 2). It just seems more apparent now. Can't explain why. 

Did a couple of extra rounds of Clubbell work plus some Clubbell filming (6 reps per movement / both grips). Breakdown as follows:

EXTRA WORK 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

 


 

Song of the DaySong of the day - "Do What You Want" by Lady Gaga.


 

TACFIT FIREFIGHTER

Friday 25th July
Tacfit Firefighter First Alarm
STAGE 2 (Part 1 of 3) IS COMPLETE!

 


Tacfit Fire Fighter First Alarm
Stage 2 (Part 1 of 3) Complete

Reflections – Notes, Data and Summaries.

Info THE STAGES

  • STAGE 1 - Take 2 cycles (8 days) to recover with mobility and compensation training. Start Tacfit Firefighter with The Tacfit Firefighter Challenge. Complete 7 cycles of Tacfit Fire Fighter at Level 1 (Recruit Level) to ease into the program. COMPLETED.
  • STAGE 2 - Take one cycle (4 days to recover). Combo of mobility and compensation/recovery work. Do the TFFF Challenge at Proby Level (Level 2). Complete all 23 cycles of TFFF at Proby Level (Level 2). The first 7 cycles will be strictly Proby and after that I will see whether I can progress some movements to higher levels. This stage will be broken up into 3 parts; Part 1 (Cycles 1 - 7) COMPLETED, Part 2 (Cycles 8 - 15), and Part 3 (Cycles 16 - 23).
  • STAGE 3 - Unknown future!

 Info SUMMARY (AND REVIEW)

I'm quite excited to see what this summary yields in terms of data, performance and feelings. I wrote an extensive review of Tacfit Fire Fighter First Alarm in my Stage One summary HERE, so won't repeat myself.

I will, however, give a short list of bullet points pertaining to TFFF. These are just notes that I jotted down as I was working through the program during Stage 1 and 2:


 Light BulbI am currently undertaking a recovery phase using Tacfit Firefighter's mobilty and compensation programs and have to say that I am really impressed. The coaching cues are excellent and I have learned more about certain movements that I thought I already knew about!


Light Bulb I really like the fact that there is no background music to the follow along videos. Personally I stopped playing music while training so that I could focus on performance and this is a welcome asset to the follow-alongs.


Light Bulb I had a great compensation session today. I only needed to do one circuit but you can always add more recovery as long as you don't stray into moderate intensity. What I like about TFFF is that they also encourage the use of intuition.


Light Bulb The follow-along videos are excellent. These guys have thought of everything! 


Light Bulb The Tacfit Firefighter compensation series is my favourite. 40% of the poses are ones that I need to develop and it is working a treat. I could feel the release as I progressed through the circuits. I have never done an hours worth of compensations before but this is the second time in as many cycles. Props to TFFF! 


Light Bulb Achieving goals................With Tacfit Fire Fighter I know that I can 'just keep showing up' and will achieve my goals safely and have good fun at the same time. How many fitness programs can offer that? :) 


Light Bulb I wanted to share a recent comment I made to Ryan at Tacfit Fire Fighter. For me it highlights the positive mental and emotional effect that a highly intelligent 'fitness' program can provide in life as well as the gym.

I have/had an 'all or nothing' personality but with amazing programs such as Tacfit and Tacfit First Alarm I now have an 'all or even more' personality. This new attitude has transcended into my personal and professional life for the better. What you are offering goes way beyond fitness.


Tacfit Fire Fighter First AlarmAs before I will work backwards by giving a summary of the last 7 Cycles and then expand on it with data etc. 

I completed Stage 1 of Tacfit Fire Fighter: First Alarm on the 1st June 2014 (please see HERE for the article that I wrote). After a 10 day recovery period (extended from 4 to 8 days and then 8 to 10 days!) I commenced Stage 2.

Stage 2 commenced with one cycle (4 days) of the Tacfit Fire Fighter Challenge. Day 1 of 93 started on the 16th June 2014 and I have completed 7 Cycles (28 days).

The journey thus far has been positively frustrating (?!) and fantastic at the same time. I had a shaky start, a confusing middle and a beautiful peak at the end. I'm into bullet points at the moment so here goes:

1. Started Day 1 of 93 on the 16th June. Pretty exhausted. Was coming to the end of 3 months of 7 day working weeks.

2. Cycle 1 - TOUGH! (Body adapting to 'work' again) Cycle 2 - GREAT! (adapted!)

3. 7 day working weeks finished. 23rd June - Went on holiday. Plans to follow the program completely changed. Still did training (got the Fire Fighter Challenge in), which was cool. Displaced Cycle 3.

4. Between the 23rd and 29th I didn't follow a set program and also took a couple of days off (did nothing. No mobility, no compensations, no training). This was the first time since October 2013.

5. 30th June - Commenced Cycle 3. Very comfortable. Quote from my training log "feeling serene".

6. 5th July Started Cycle 4. Missed the High Intensity day. Repeated Cycle 4. Starting to get unsettled. Not used to taking days off.

7. Cycle 5 and 6 - BEAUTIFUL.

8. Cycle 7 - Nailed it. Had a blast. Loved every second. I'm back!

I'm probably stating the obvious here, but I want to make it clear that the unsettling parts were all from me, NOT the program. To be very blunt I would have to be a complete idiot to lay any type of blame anywhere. There is no blame to lay. This is a journey of personal growth.

There were two positives from the 'unsettling' moments. First, it was a great experience because it made me understand the need to listen to the body more, especially when the voice is intuition as opposed to the naughty voice wanting one to partake in bouts of self-sabotage. After a long 3 months of 7 day working weeks, it was time to RESET. The missed days were absolutely necessary and I am glad I took them. At the time it was unsettling because I was kinda fighting with my ego. "I've not taken a day off since last year. You're starting to fail, Andy. Blah-de-blah". This chatter is just not relevant as life, love, feelings, work, training etc ebb and flow like the ocean; ride the highs, learn from the lows.

Maybe I am a slow learner, but I see a big difference between 'knowing' and 'internalising'. I'm no spring chicken. I know this stuff...........BUT.........until I internalised it I didn't know it. Go figure!  

The second positive was that the old me would go on holiday, stop training while on holiday and then stop training when I got back! The me of today didn't follow that pattern, which I am delighted about. I displaced or did other types of training and it was wonderful. It also made me miss my beloved Fire Fighter program and gave me the added strength to peak on a high. Beautiful.

My experience thus far has given me the view that Tacfit Fire Fighter: First Alarm is a wonderful program and I'm really excited to see where I am at the end of Cycle 23. The nice thing is that the end will be a new beginning................

 


 The following information relates to my personal journey thus far. It includes data, thoughts, opinions and so on.............. 


Data DATA AND OVERVIEW OF SPECIFIC ELEMENTS

DISCLAIMER - I will be presenting data that is NOT required when one undertakes TFFF. I have included it for information purposes only and use it to aid my performance goals. I have indicated which data is required and which is through personal choice.

 

MobilityMOBILITY

I keep learning more about mobility as I continue. Ironically it was only today that I understood true cadence and the marrying of relaxed (flow?) breath to movement and structure. I can no longer envisage life without regular mobility. Aching joints are now a distant memory.

If you don't do mobility, stop reading this and get started now............  


 

CompensationsCOMPENSATIONS / RECOVERY

I am way beyond "over the moon". Heading towards Venus me thinks. My back and side bends feel very stable and the dogs are strong, Man. Loving it.

 


 

Moderate IntensityMODERATE INTENSITY – TUT - STRENGTH TRAINING

Really feel I am nailing moderate intensity output. The Proby moves are definitely more challenging but with the bedding-in of the movement patterns from Recruit Level they are very manageable (challengingly comfortable is my descriptor).  

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

HEART RATE - MONITOR

Cycle RECRUIT - Avg Peak Heart Rate (Monitor)*  PROBY - Avg Peak Heart Rate (Monitor)* 
TFFF Challenge - TUT30 NO DATA  140
1 - TUT20 NO DATA  131
2 - TUT20 136  149
3 - TUT30 137  147
4 - TUT30 134  138
5 - TUT40 147  NO DATA
6 - TUT40 143  NO DATA
7 - TUT30 140 139
AVERAGES 140 141

 * Peak heart rate was taken from the my heart rate monitor.


 

HEART RATE - MECHANICAL

Cycle RECRUIT - Avg Recovery Heart Rate (Mechanical)** PROBY - Avg Recovery Heart Rate (Mechanical)**
TFFF Challenge - TUT30 107 121
1 - TUT20 119 127
2 - TUT20 105 142
3 - TUT30 119 136
4 - TUT30 111 139
5 - TUT40 117 131
6 - TUT40 143 146
7 - TUT30 117 125
AVERAGES 113 133

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

NOTE: Cannot really compare Recruit and Proby due to different movements. Info purposes only.


 

High IntensityHIGH INTENSITY – METABOLIC CONDITIONING

These have been tough, challenging and amazing all at the same time. I have NEVER come away with less energy after the training session. Of course I am game over immediately after but upon completion of the compensatory cool down I feel ALIVE. Wonderful movements, perfect amount of time. Who needs more? Just GREAT.

Scores. (Data required by TFFF to measure progress) 

Cycle RECRUIT - Score  PROBY - SCORE 
 TFFF Challenge 20 20
1 - Protocol 1 27 22
2 - Protocol 2 264 216
3 - Protocol 3 17 18
4 - Protocol 4 6 5
5 - Protocol 5 155 110
6 - Protocol 6 09:55  Time Out / 20 minutes expired
7 - TFFF Challenge 20 20

 

Cycle RECRUIT - Peak Heart Rate  PROBY - Peak Heart Rate 
 TFFF Challenge 160 166
1 - Protocol 1 154 163
2 - Protocol 2 156 159
3 - Protocol 3 160 167
4 - Protocol 4 166 166
5 - Protocol 5 164 158
6 - Protocol 6 163 155
7 - TFFF Challenge 161 166

 

Cycle RECRUIT - Lowest Level PROBY - Lowest Level 
 TFFF Challenge Recruit Proby
1 - Protocol 1 Recruit Recruit
2 - Protocol 2 Recruit Proby
3 - Protocol 3 Recruit Recruit
4 - Protocol 4 Recruit  Proby
5 - Protocol 5 Recruit Proby
6 - Protocol 6 Recruit Proby
7 - TFFF Challenge Recruit Proby

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

NOTE: Cannot really compare Recruit and Proby due to different movements. Info purposes only.


 

The HighsTHE HIGHS

1. Having a wonderful 'peak' with Cycle 7.

2. Learning more about listening to intuition.

3. Developing new movement patterns.

4. Enhancing strength/surrender during the compensations.

 

 

The Learning CurvesTHE LEARNING CURVES

1. It is OK to RESET when your body is telling you to.

2. Understanding that I am now at a level where the voices are intuition as opposed to the self-sabotaging ones.


COMPLIANCE - NUTRITION / TRAINING


This fantastically simple program has enabled me to finally quit Snickers bars!!!!!!!!! Was a bit of an obsession for me but now I have well and truly kicked the chocolate to the kerb. Bye bye deliciously crap food. Details of the compliance scores HERE.

 


BODY COMPOSITION


Body CompositionWorth repeating - experience has taught me that certain numbers cannot be relied on when dealing with weight and fat percentages. Especially when one is using cheap equipment. I have included the numbers below for info purposes but I don't take them with a pinch of salt; more a handful! Saying that, they seem pretty consistent. Who knows. Maybe I should be less sceptical.

Date 23rd April 2014 1st June 2014 25th July 2014
Weight 73.6kg / 161.92lbs 73.8kg / 162.36lbs 73.6kg / 161.92lbs
Body Fat % 9.00% 8.22% 8.8%

 

 The above is an average taken over a 3 day period. Naked weight taken 3 consecutive mornings upon waking. Fat % taken 3 times in a row over 3 consecutive days.


JOB DONE

We're Done!The continuation of Stage Two is now under way. Plan as follows:

1. Undertake Cycles 8 to 15.

2. Give a summary at the end of Cycle 15 (Stage Two - Part 2 of 3).

3. Undertake Cycles 16 to 23 and provide a final summary.


 

Song of the DaySong for this stage - "Counting Stars"  by One Republic.


 

TACFIT FIREFIGHTER

Friday 25th July
Tacfit Firefighter First Alarm
Cycle 7 - Day 28 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 28 of 93

Data DATA

MORNING

Mobility – The complete Tacfit Fire Fighter First Alarm mobility program – 24 minutes.

Further Mobility/Release – SH Knee and Hip Release (Day 8 of 28) – 12 minutes-ish.


I HAVE ALLOCATED THE ABOVE STUFF TO MY NO INTENSITY DAY FOR YESTERDAY. WILL DO TODAY'S LOW INTENSITY WORK LATER TODAY. AH, THE JOYS OF BEING MANAGER OF MY OWN TRAINING LOG!!!!!

 

MID-MORNING

Resting Heart Rate - 57 bpm
Warmup -
Clover Mobility - 6 minutes
ProgramTacfit Fire Fighter: First Alarm Compensation Programs 1 - 5. About 50 minutes.

Further Mobility/Release – SH Knee and Hip Release (Day 9 of 28) – 12 minutes-ish.

 


 Thoughts THOUGHTS

Performance Goals – None. 

Challenges – None.

Notes: Wow. Just going back over my old logs and saw that I haven't done a specific Tacfit Fire Fighter Compensation program on my Low Days since Cycle 2 on the 23rd June. Made sure I fixed it by doing Compensation programs 1 through 5 today! I've been doing other compensation work during Cycles 3-6 so all is coola-boola. 


 

Song of the DaySong of the day - ''Push It"  by Salt-N-Pepa.

 

TACFIT FIREFIGHTER

Thursday 24th July
Tacfit Firefighter First Alarm
Cycle 7 - Day 27 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 27 of 93

 Data DATA 

 

 

MORNING OF 25TH JULY 2014  

Mobility – The complete Tacfit Fire Fighter First Alarm mobility program – 24 minutes.

Further Mobility/Release - SH Knee and Hip Release (Day 8 of 28) – 12 minutes-ish.

 

 


 Thoughts NOTES

Performance Goals – None.

Challenges – None.

Notes: I did my No day in the morning of my Low day (25th July). Not how it is done but it is how I am doing it today! Yesterday morning I woke up at 4:00am to do my mobility stuff and immediately reset my alarm for 5:00am. Got up and straight to work. After work I was EXHAUSTED. Lay on the bed all evening watching videos on my computer. Felt great doing nothing (very rare occurrence for me). Decided to continue doing nothing and displace today until tomorrow.

 


 

Song of the DaySong of the day - "It's My Log" by Bon Jovi.

Lyrics, "It's my log. It's NO or a LOW. I ain't gonna cheat forever. I just want to log this way sometimes................. 


 

TACFIT FIREFIGHTER

Wednesday 23rd July
Tacfit Firefighter First Alarm
Cycle 7 – Day 26 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 26 of 93

 Data DATA

MORNING

Resting Heart Rate – Forgot to take it, again!  

Warmup - Specific to this workouk (1 circuit) - 3 mins

Workout– Tacfit Firefighter First Alarm - TFFF Challenge – Proby (Level 2) – Bodyweight - 20mins

Cool Down – Compensations specific to this workout (3 circuits) – 9 mins

 

Equipment - Bodyweight

Target Heart Rate - 157-177. Peak Heart Rate - 166

RPT – 8 RPE – 8.5 RPD – 3

Score - 20

Average rest at the end of each circuit - I believe about 25 seconds (30 secs at the start / 20 secs at the end)

 

OTHER WORK 


1 mile 'Farmer's Walk' with my 12kg (26.4lb) Clubbell and gym bag to my gym on the cliff!

SH Knee and Hip Release (Day 7 of 28) – 12 minutes-ish. Did not include yesterday as a training day as I only did the mobility elements.

Crown to Coccyx Clubbell training - 10 min.

 

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

Used my old bluetooth monitor. No idea how accurate it was but I'm accepting the numbers :)


Heart Rate Max during workout - 166. Average heart rate - 149.

 

Heart Rate 23rd July 2014
Forgot to start the monitor. Remembered 4 minutes into the training session. 

 

Perceived RPE – 8.50

Heart Rate RPE – 8.41 (based on average heart rate of 149bpm taken from monitor)

Disparity between perceived RPE and hear rate RPE – 0.42

 

 

YouTube

 

 

 


Thoughts THOUGHTS

Performance Goals – TFFF Challenge - Activate core more on the Rear Lunge to minimise wobble

SH Hip and Knee - Exhale and relax more to go deeper. 

Crown to Coccyx Clubbell Training - Spinal alignment and less arm flare. Don't worry about the other elements. Let them happen naturally.

Challenges – TFFF Challenge - The Little Voice!!!!

Notes: What a FANTASTIC end to Stage 2, Part 1 of 3 from the Tacfit Fire Fighter program. What began as a wobbly start to this stage (17th June) and a challenging middle has ended on a wonderful high. I'm over the moon.

I think it was about 31 degrees and the training session was wonderfully brutal. I was drunk by the end of it! What a high. Recovered pretty quickly, which was super-cool. The little voice kicked in about round 16. "Andyyyyyyyyyyyy, time to stop. Take a break. Miss a round. Andyyyyyyyyyyyyyyyyy". I politely said, "Sir, please go away." Or maybe it was just two words ending in "off!" Can't remember.

I've not really have a lot to say about the training these last few days but will be writing a summary of Stage 2, Part 1 of 3 in the next couple of days. We'll see what the writings yield. Interesting period of training.................. 

 


 Song of the DaySong of the day - "The Voice" by Celtic Woman.


 

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