TACFIT FIREFIGHTER

Sunday 31st August
Tacfit Firefighter First Alarm
STAGE 2 (Part 2 of 3) IS COMPLETE!

 


Tacfit Fire Fighter First Alarm
Stage 2 (Part 2 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 - 14) COMPLETED, and Part 3 (Cycles 15 - 23).
  • STAGE 3 - Unknown future!

 Info SUMMARY (AND REVIEW)

These last 7 cycles have been THE BEST training that I have ever experienced in my entire life. Period.


I have written extensively about TFFF in my previous summaries. Please find links below:

Review of Tacfit Fire Fighter First Alarm in my Stage One summary HERE.

Bullet points pertaining to TFFF (notes that I jotted down as I was working through the program during Stage 1 and 2) HERE


My interpretation of Tacfit Fire Fighter: First Alarm in 2 sentences.

Tacfit Fire Fighter First AlarmTacfit Fire Fighter: First Alarm is an intelligent health first fitness program that incorporates sophisticated layers, which develop many fitness attributes and enhance vocational and recreational performance. Joint mobility and injury prevention are firmly built into the program and I believe that anyone who undertakes First Alarm will see great benefits.

 



Following the same template as before, I will work backwards by giving a summary of the last 7 Cycles and then present the data and further observations. Let's do some bullets:

1. Stage 1 of Tacfit Fire Fighter: First Alarm began on the 23rd April 2014 and concluded on the 1st June (article HERE).

2. Stage 2 commenced on the 16th June and Stage 2 (Part 1 of 3) was completed on the 25th July 2014 (article HERE). A total of 7 Cycles.

3. Stage 2 (Part 2 of 3) started on the 26th July and concluded on the 31st August. A total of 7 Cycles.

I refer to my opening quote: 'These last 7 cycles have been THE BEST training that I have ever experienced in my entire life. Period.'

I'm tempted to stop there as that one sentence encapsulates everything, but I'll try to expand on it. I use the word 'try'as I'm not altogether sure how to communicate meaning within this context.

I am 43 years old, have been exercising on and off for over 23 years and thought the best training years may have passed. Boy, was I happily wrong.

I will throw a few words out:

growth
intuition
expression
autonomy
sophistication
regress
reset

I understand every word above from an intellectual (and life-experience) perspective but the last 7 cycles have personified their meaning within a training context. To physically experience them, neurologically internalise and then own them has been both profound and enlightening.  

Cycle 8 opened the floodgates to the regress/progress concept. I had done it during Proby level (Stage 2, Part 1 of 3), but hadn't quite 'got it'. However, during Cycle 8 I UNDERSTOOD completely.

The irony here is that although I came to fully understood the concept and have actively used regress/progress, having them as options is just as valuable as doing them. I am a teacher and business trainer. When I do a lecture or presentation, just having notes on the desk in front of me is 'comforting' even if I don't use them. Wonderful tools in the toolbox.

I think that finally understanding progress/regress (and reset) within the movements made other elements more clear in my mind. I started to fully understand how these three are also relevant to the entire training session and how to use them to suit me, my training and where I am at (in my training but also 'on the day').  

Cycles 9 to 14 were just beautiful. Hard challenging work but well do-able due to the progressive nature of the training. I believe that I peaked in my strength training (Mod Day work) during Cycle 12. If I am correct in this belief this is the first time that I have ever experienced 'peaking' within my training. Never felt it before.  

Trying movements from the different levels of First Alarm have been a real joy and I can't wait to experiment further during the upcoming cycles.

I use the analogy of driving a car to illustrate my personal growth to date. In the beginning one is fixated on the basics. Just learning how to use the clutch, breaks, mirrors-signal-maneuver , etc fills the brain. There is no room for other stuff! It is only as these basics are internalised and become part of 'who we are' as opposed to 'what we are trying to do' that we can focus on bigger pictures such as road awareness, third-party prediction and good driving skills.

During Recruit and Proby I was still grasping the basics. Mirror-signal-maneuver were still being mastered. Now I have a greater understanding and can clearly see the road ahead, I am really excited about future training. I do not suggest that I have mastered all the above. That is still work in progress and is now the new foundation from which a better building can be constructed.

When I met my wife I said to her, "I don't want to know you 100% now. I want to spend our lifetime getting to know you and enjoying the new you as we grow as people." This applies to my training and now I have what I believe to be the best all-encompassing training system in Tacfit (and the knowledge to use it autonomously), I can actively sit back and let it happen. I firmly believe that when one has the right thing for oneself, you can 'just keep showing up' and get all the benefits...................

 


 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

The bread and butter of a training program, in my humble opinion. I discovered that smiling and relaxing the mind is great for the balance-oriented drills!...........Do mobility NOW! ;)  


 

CompensationsCOMPENSATIONS / RECOVERY

Getting deeper and deeper with my understanding of compensation release. I'm getting physically deeper within the poses but couldn't care less. That is a very welcome by-product of a bigger picture. The release of chains of tension after a training session and also in daily living are priceless.

 


 

Moderate IntensityMODERATE INTENSITY – TUT - STRENGTH TRAINING

Very comfortable with where I'm at with regard to moderate intensity output. Enjoying the movement patterns of the higher levels.  

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)* 
TFFF Challenge - TUT30 NO DATA  140  N/A
1 - TUT20 NO DATA  131  143
2 - TUT20 136  149 NOT KNOWN 
3 - TUT30 137  147 133
4 - TUT30 134  138 NOT KNOWN 
5 - TUT40 147  NO DATA NOT KNOWN 
6 - TUT40 143  NO DATA NOT KNOWN 
7 - TUT30 140 139 NOT KNOWN 
AVERAGES 140 141 138

 * 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)**
TFFF Challenge - TUT30 107 121 N/A 
1 - TUT20 119 127 138
2 - TUT20 105 142 144
3 - TUT30 119 136 135
4 - TUT30 111 139 141
5 - TUT40 117 131 144
6 - TUT40 143 146 130
7 - TUT30 117 125 149
AVERAGES 113 133 140

** 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)
Cycle All RECRUIT  All PROBY PROBY - FIRE FIGHTER
 TFFF Challenge Recruit Proby N/A
TUT20 Recruit Proby Proby / Fire Fighter
TUT20 Recruit Proby Proby / Fire Fighter
TUT30 Recruit Proby Proby / Fire Fighter
TUT30 Recruit  Proby Proby / Fire Fighter
TUT40 Recruit Proby Fire Fighter
TUT40 Recruit Proby Fire Fighter
7 - TFFF Challenge Recruit Proby Fire Fighter

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

 


High IntensityHIGH INTENSITY – METABOLIC CONDITIONING

Beautifully brutal. To remain sangfroid during the high intensity madness is a trait that I am LOVING with a capital LOVE! It doesn't always happen but when it does............man-oh-man. Gotta live it to love it.

Scores. (Data required by TFFF to measure progress) 


SCORE AND LOWEST LEVEL PER HIGH INTENSITY TRAINING SESSION

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

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

 


 PEAK HEART RATES

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

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


 LOWEST LEVEL PER HIGH INTENSITY TRAINING SESSION

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

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

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.

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

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


 

The HighsTHE HIGHS

1. Internalising regress/progress/reset.

2. Peaking during Cycle 12. I mentioned 'peak' in my summary of Stage 2 (Part 1 of 2) but that referred to a program peak. This peak was internally recognised and very welcome for identifying when it happens again.

3. Learning new movements.

4. Going neurologically deeper into the compensation release.

 

 

The Learning CurvesTHE LEARNING CURVES

I used the words Learning Curves originally to denote what others may call 'The Lows'. It also refers to stuff that I have learned as a result of 'negative' experiences during training. In all honesty I can't think of any. I'l be re-reading my training log for Cycles 8 through 14 and will update this section if it yields anything.

UPDATE (2nd September) - Just finished reading all my notes for the last 7 cycles. Couldn't find anything for this section, which is coooooooooooool. :)


COMPLIANCE - NUTRITION / TRAINING


Throw away the diet book and videos. Just follow this intelligent approach to nutrition. Sometimes the secret is to take things back to the simplicity that they should be and stop over-complicating things. Sure there may be hiccups along the way but isn't that part of the growth process? Details of my compliance scores HERE.

 


BODY COMPOSITION


Body CompositionI am pleasantly surprised that the numbers are consistent. These numbers, however, do not reflect what I see in the mirror. My fat has reduced even further since starting TFFF: First Alarm. Muscles are more defined and 'fat-pinch' is less.

I have visibly added muscle to the chest (pecs) and shoulders. Now, it is my belief that if I ate more I would add more muscle mass. This, however. is no longer my focus. This type of training adds muscle where muscle is needed and to date I am delighted with the results. Sure, ego may want bigger muscles but lifestyle choice and injury-free longevity training are more important to me now. 

 

Date 23rd April 2014 1st June 2014 25th July 2014 31st August 2014
Weight 73.6kg / 161.92lbs 73.8kg / 162.36lbs 73.6kg / 161.92lbs 73.2kg / 161.04lbs
Body Fat % 9.00% 8.22% 8.8% 9.6%

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 (Part 3 of 3) is now under way. Plan as follows:

1. Do one or two cycles of recovery (mobility and compensation release)

2. Undertake Cycles 15 to 23.

3. Provide a final summary of my Tacfit Fire Fighter: First Alarm training and experience.


 

Song of the DaySong for this stage - "Better Man"  by Robbie Williams.


 

TACFIT FIREFIGHTER

Sunday 24th August
Tacfit Firefighter First Alarm
Cycle 14 – Repeat of Day 56 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). REPEAT OF DAY 56 of 93

Data DATA

MORNING

Waking Heart Rate - 47 bpm

Mobility – Clover Mobility – 4 minutes.

Program - The Tacfit Fire Fighter Challenge Cool Down Program x 3 - 9 minutes.

 

EVENING

Mobility – Clover Mobility – 4 minutes.

Program - The Tacfit Fire Fighter Challenge Cool Down Program x 3 - 9 minutes

 


 Thoughts THOUGHTS

Performance Goals – None. 

Challenges – None.

Notes: Legs are feeling it today. Not intense but there. My overall feeling is fantastic. I don't feel I have the strength to start Mod Day training tomorrow so am happy with my decision to have one or two cycles dedicated to recovery. I can then start Stage 2 (Part 3 of 3) at full capacity :)


 

Song of the DaySong of the day - ''Easy"  by the Commodores.

 

TACFIT FIREFIGHTER

Saturday 30th August
Tacfit Firefighter First Alarm
Cycle 14 - Repeat of Day 55 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 or higher (Level 2+). Repeat of Day 55 of 93

 Data DATA 

 

 

MORNING

Waking Heart Rate - 53 bpm

 

MORNING 

Mobility  - The Complete Tacfit Fire Fighter First Alarm mobility program - 24 mins

 

 


 Thoughts NOTES

Performance Goals – None. 

Challenges – None.

Notes: Feeling fantastic. The soreness in my legs that I had prior to my High Intensity training yesterday has gone. Can't work it out but am happy.

Everything has fallen into place beautifully. The decision to merge the previous NO and LOW Days was spot on. I am now repeating the previous cycle's NO and LOW days as part of a recovery phase. Only thought of it this morning :)

I'll take 4 - 8 days to focus on mobility and compensations and then commence Stage 2, Part 3. The final leg..................


 

Song of the DaySong of the day - "The Right Thing'' by Simply Red.


 

TACFIT FIREFIGHTER

Friday 29th August
Tacfit Firefighter First Alarm
Cycle 14 – Day 56 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 56 of 93

 Data DATA

MORNING

Waking Heart Rate – 51 bpm

Mobility - The complete Primal Stress closed-chain mobility program - 28 mins

MID-MORNING

Pre-training Heart Rate - Forgot to take it.

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

Workout– Tacfit Firefighter First Alarm - TFFF Challenge – Bodyweight - 20mins

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

 

Equipment - Bodyweight

 

Target Heart Rate - 157-177. Peak Heart Rate - 164+ (exact figure not known)

RPT – 7. RPE – 9. RPD – 3

Score - 18

Level - Fire Fighter

Average rest at the end of each circuit - I believe about 7-10 seconds (maximum of about 13 secs) 

 

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

 

Trained outside - Did not use a heart rate monitor.
Heart Rate Max during workout - 164+. Average heart rate - Not Known.

Heart Rate Drop - End of workout - not known. 30 seconds after - 164. Dropped to 140 after the first minute, then to 120 after 2 mins. 

 

Heart Rate 29th August 2014
 

Perceived RPE – 9.00

Heart Rate RPE – 9.26 (based on recovery heart rate of 164bpm taken 15-30 seconds after the end of the workout)

Disparity between perceived RPE and heart rate RPE – 0.26

 

 

Exercise Level RPT
1 FIRE FIGHTER  7
2 SMOKE EATER  6
3 FIRE FIGHTER 7
     
AVERAGE RPT 6.66

 


Thoughts THOUGHTS

Performance Goals – Call this ego-driven but stay at Fire Fighter level unless you HAVE to regress to Proby or Recruit.

Challenges – Making body-toughness as strong as my mental-toughness today!

Notes: I am nearly at a loss for words. I have had many fantastic High Intensity training sessions over the last 7 cycles but this one has to be the best to date. Why? Because I could feel all three elements working and LOVED it. The three elements are mind body and emotions.

I went into today's training session weak. Please see my Mod Day workout notes for yesterday for more info.

The wonderful thing was that my mind was very strong today and made up for the physical weakness. Emotions HAD to confirm as the mind was in control. Today was a fantastic test of mental toughness and I feel that I passed with flying colours.

My ego wanted to finish this training session at Fire Fighter level so I was willing to 'sacrifice' a couple of rounds to achieve this. Reset as opposed to Regress. Well it turned out that I didn't need to! Yes I did rest for two rounds but this was to prevent complete exhaustion. It is possible I could have done all 20 but am not sure at what cost. I stopped due to exhaustion and was ready to lose a third round when I became aware it was the last one. Not a chance. Digging deep I did the final round to end with a score of 17 as opposed to 18. This has taught me there is always something left in the tank!

I've never done the Smokeeater movement for exercise number 2 before but wanted to try. Technique could do with some improvement (hence the RPT of 6 for this movement) but I liked it and felt comfortable. This will be work in progress. Exercise 1 and 3 were challenging but easier after progressing through the program all these weeks. Very happy.

For someone who is at a loss for words I've certainly found some! I'll finish with the word 'fantastic'. 


 Song of the DaySong of the day - "Never Give Up" by Whitney Houston.


 

TACFIT FIREFIGHTER

Thursday 28th August
Tacfit Firefighter First Alarm
Cycle 14 - Day 55 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 55 of 93

 Data DATA

MORNING

Waking Heart Rate - 49

Mobility - The complete Primal Stress closed-chain mobility program - 28 minutes.

 

MID-MORNING

Pre-Training Resting Heart Rate - 80.

Warmup - Specific to this workout - 6 mins

Workout– Tacfit Firefighter First Alarm - Strength (TUT30)–  Fire Fighter (Level 3) – Bodyweight - 24 mins (26ish minutes including transition time between exercises).

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

RPT – 8.5. RPE – 8.5. RPD – 3.

 

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


Training outside - No monitor today.

When I go back to training indoors I'll use my chest strap fella that connects to the PC.

Heart Rate Drop - End of workout ? bpm. 15-30 seconds after - 156. Dropped to approx 120 after the first minute, then to 104 after 2 mins, 15 secs. 

 

Perceived RPE – 8.5

Heart Rate RPE – 8.35 (based on average mechanical rate (counting from 15-30 secs during break) - 148 bpm)

Disparity between perceived RPE and heart rate RPE – 0.15

 

 

Did a couple of extra rounds of Clubbell. 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

 

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

 

Exercise Peak HR* Recovery HR**
1 NO 144
2 DATA 148
3   148
4   148
5   148
6   148
Average N/K 148.67

 *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 - N/K bpm


 Thoughts THOUGHTS

Performance Goals – Believe in yourself.

Challenges – None

Notes: Before I start I have to say that I understand the concept of 'peaking' in one's training but have yet to knowingly experience it. Or another way of saying is that I have yet to internalise and understand personal peaking. Reading and owning something are poles apart.

I have been thinking about my training these last 2 cycles and after today's session have come to the conclusion that from a strength perspective I have 'peaked' and need to think about changing some variables in my training for the next couple of cycles to consolidate my strength gains to date. This is really exciting for me as although my training is not progressing forward in an ego-driven linear fashion, my knowledge is moving in leaps and bounds.

Today was TOUGH. It was TUT30 so there was less work involved compared to last week. This did not change the toughness (for me;) My heart rate was higher, the work was harder and it was a good mental challenge. I completed the session at Fire Fighter level. Did think about regressing but didn't feel I needed to. The body was capable enough today but it was so hard compared to the previous sessions.

NOW. I did reduce my recovery time (details in yesterday's training log) but my gut-feeling is that it is not related to the above. I am humble enough to admit if I am wrong but in this instance do not believe that I am. Time and more experience will tell.

SUMMARY - I am LOVING the new experiences and looking forward to putting this new knowledge to good use in future training. I'm not training for today. I'm training for life........... 

 


 

Song of the DaySong of the day - "Only time Will Tell" by Asia. 


 

TACFIT FIREFIGHTER

Wednesday 27th August
Tacfit Firefighter First Alarm
Cycle 14 - Day 53 & 54 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 or higher (Level 2+)Day 53 & 54 of 93

 Data DATA 

 

 

MORNING

Waking Heart Rate - 48 bpm

 

MORNING

Mobility  - The Complete Tacfit Fire Fighter First Alarm mobility program - 24 mins.

 

LUNCH TIME

Additional Release - SH Knee and Hip Release – 12 minutes-ish.

 

EVENING

All the Tacfit26 compensation drill - 28 mins

PLUS

Tacfit Fire Fighter: First Alarm Compensation Program Number 6 x 2 - 20 mins

 

 


 Thoughts NOTES

Performance Goals – Do what needs to be done. 

Challenges – None.

Notes: Big decision today (for me). I don't want to do my High Intensity training on Saturday, which is the day it will fall on. I'm out of practice with intense morning training and would have to do it at 4.20am. This is my peak day for Stage 2 of 3 of my TFFF training and I don't want to end it with a half-hearted/I'm so tired session.

The choices I gave myself were to displace the Mod and High days until Monday an Tuesday of next week or merge a No and Low day to enable a Mod and High Day on Thursday and Friday of this week. I opted for the latter. I will 'peak' with my High Intensity training on Friday and then take 2 complete cycles to recover. I'll also be able to switch my days back to normal (from No-Low-Mod-High back to Mod-High-No-Low). Sorry if none of the above makes sense. It's all linked to the last 8 days of training logs.

I am limiting the amount of recovery I am getting from the last cycle but am hoping that I can 'pull it off' and not diminish performance for the next cycle. Over-training is of no concern to me as I have factored in additional recovery after the next cycle. I don't suggest this is the correct approach but I feel it is correct for me. We'll see how it goes.............

Anyways. Had a great day with recovery and compensations. All good stuff and ready for the Mod Day tomorrow.


 

Song of the DaySong of the day - "2 Become 1'"  by the Spice Girls.


 

TACFIT FIREFIGHTER

Tuesday 26th August
Tacfit Firefighter First Alarm
Cycle 13 – Day 52 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 52 of 93

 Data DATA

MORNING

Waking Heart Rate – 47 bpm

 

MID-MORNING

Resting Heart Rate - 59

Warmup - Specific to this workouk - 4 mins

Workout– Tacfit Firefighter First Alarm - Protocol 6 For Time – Mixed Levels (Level 1 to 4) – 20mins

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

Equipment - Clubbell / Pull-up Bar / Kettlebell / Plyo Box  (my bed! About 45cm/17" high) / Medicine Ball

 

Target Heart Rate - 157-177. Peak Heart Rate - 159

RPT – 8. RPE – 9. RPD – 3

Score - 18 minutes 40 seconds

Level - Recruit (20 pull-ups shy of Proby Level!)

 

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


Heart Rate Max during workout - 159. Average heart rate - 146.

Heart Rate Drop - End of workout 144 bpm. 30 seconds after - 132. Dropped to 129 after the first minute, then to 117 after 2 mins. 

 

Heart Rate 26th August 2014
 

Perceived RPE – 9.00

Heart Rate RPE – 8.24 (based on average heart rate of 146bpm taken from monitor)

Disparity between perceived RPE and hear rate RPE – 0.76

 

 

Exercise Level RPT
1 FIRE FIGHTER  8
2 SMOKE EATER / FIRE FIGHTER / PROBY / RECRUIT 8
3 FIRE FIGHTER 8
 4 PROBY  7
     
AVERAGE RPT 8.25

 

Exercise PROBY LEVEL TOTAL
1 - HUB 11 / 9 / 10 / 10 / 5 / 5 - All FF 50
2 - PU/CU/C/JU 5(SE) / 5(SE) / 5(SE) / 5(FF) / 5(P) / 5(P) / 10(R) / 10(R) 50
3 - CBSS 25 (l+r), 10 (l+r), 10l+r), 5(l+r) = All FF  50 (l+r)
4 - KBPP 10 (l+r), 10r 7l, 5l+r, 3l  25 (l+r)
total reps   175

SE = Smoke Eater / FF = Fire Fighter / P = Proby / R = Recruit
Did HUB and PU first (alternating), then moved on to the CBSS and KBPP (alternating).


Thoughts THOUGHTS

Performance Goals – Pull elbow down, not body up on the pull up family. Relax during the box jumps (minimise unnecessary tension). Maintain focus on perfect technique for the CB exercise. Screw the arm on the KB exercise.

Challenges – Keeping mental pressure in check when nearing the end of the 20 minutes! I WILL finish.

Notes: Today was fan-bloody-tastic. I apologise for swearing as I try to keep my training logs clean but this deserves it! OK, maybe not but hey, bite me ;)

Entered new territory today. 20 reps of the 175 were at Recruit Level. Am getting closer to Proby. Sooooooooooooooooo happy. This means my pull-ups are getting stronger and stronger. I ran out of time when I did this Protocol before but managed to get all the work in with just over a minute to spare. I am so happy. I know I am repeating myself. No need to write anymore. Bye.

Did I mention that I was so happy? 


 Song of the DaySong of the day - "Buidling Up" by ESIK.


 

TACFIT FIREFIGHTER

Monday 25th August
Tacfit Firefighter First Alarm
Cycle 13 - Day 51 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 51 of 93

 Data DATA

MORNING

Waking Heart Rate - 46

 

Prior to proper training -  1 mile round trip 'Farmer's Walk' with a 12kg/26.4lb Clubbell.

 

Pre-Training Resting Heart Rate - 59.

Warmup - Specific to this workout - 6 mins

Workout– Tacfit Firefighter First Alarm - Strength (TUT40)–  Fire Fighter (Level 2/3) – Bodyweight - 30 mins (32ish minutes including transition time between exercises).

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

RPT – 8.5. RPE – 8.0. RPD – 2.

 

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


I've been very kind about my old heart rate monitor but it is time to wake up, Andy. It is crap for this type of exertion. Don't bother! Perfect for running but not strength training. LET IT GO! ;)

When I go back to training indoors I'll use my chest strap fella that connects to the PC.

Heart Rate Drop - End of workout ? bpm. 15-30 seconds after - 136. Dropped to approx 120 after the first minute, then to 108 after 2 mins, 15 secs. 

 

Perceived RPE – 8.0

Heart Rate RPE – 7.40 (based on average mechanical rate (counting from 15-30 secs during break) - 131 bpm)

Disparity between perceived RPE and heart rate RPE – 0.60

 

 

Did a couple of extra rounds of Clubbell. 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

 

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

 

Exercise Peak HR* Recovery HR**
1 NO 116
2 DATA 120
3   124
4   148
5   140
6   136
Average N/K 130.67

 *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 - N/K bpm


 Thoughts THOUGHTS

Performance Goals – Kick leg out straighter on Exercise 4. Focus on lumbar touching the mat properly on Exercise 3. 'Screw' the legs on Exercise 1. Absorb and re-translate more on Exercise 2.

Challenges – Where do I start!!!!!

Notes: Today I will be writing two lots of thoughts. Before I begin I use one of my favourite quotes:

'We can complain because rose bushes have thorns, or rejoice because thorn bushes have roses.'
Abraham Lincoln


 

Please read my experience during the last Moderate Intensity training session. HERE


 

Notes One: 

Terrible and brutal! I went into this with confidence and after the first circuit (circuit 1 of 6) I lost all that confidence. I felt internally strong as I started training but was definitely not physically strong and discovered that very quickly. But I had 4 days of recovery in a row. What THE HELL is going on? 

Everything that could go wrong, did go wrong. I was training outside on my clifftop 'gym'. It was sunny but windy. My mat nearly blew away, I kept getting stones digging on my back during the spinal rock exercise. I felt weak. I felt irritated. I felt I was failing.

Towards the end of circuit 2 (of 6) I started to think about quitting. During circuit 3 I started to get a pain in my right shoulder. 

I managed to finish the training session but was so disappointed. The last training was magic. Why? why? why? was this one so bad?


 

Notes Two: 

What a fantastic training session. I didn't know until I started but I was not as strong as the last moderate training session. This made things harder but I still completed the workout (TUT40) and more importantly, for my ego, at Fire Fighter Level. I didn't need to regress and although a stopped a couple of time towards the end (for mere seconds) to shake out tension I finished the training session. My average heart rate was 15bpm lower then the last moderate training session. Cool :) Not only did I complete the training but I also grew as a person. 

Looking back it is funny but the first three rounds were mentally challenging. They were physically challenging as well but the physical was greatly personified by my mental and emotional outlook.

Towards the end of circuit 2 (of 6) I started to think about quitting. During circuit 3 I started to get a pain in my right shoulder. I was on the verge of stopping when something internally said, 'The problem is not what is happening but your opinion of what is happening'.................. 

This thought brought a broad smile to my face and I then understood that there were in fact no problems. This is all part of the process. Regress to progress. Suffer to grow. Embrace the challenges to develop the skills to overcome resistance both mentally and physically. Yes the last moderate training session was AMAZING but this one is about GROWING. Loved it................  


 

To summarise - My personal belief is that we live in a world of comparisons; gauging things by comparing to other things. I did exactly that today with 'Notes One' above. After the 'success' of the last moderate training day I was constantly comparing it to this one. Had I let myself get caught up in that mind-set I would have come away frustrated and maybe a little disillusioned. As the negativity had crept into my mind during circuit 2 of 6 I could have easily given up and stopped training. The shoulder pain that came on during circuit 3 disappeared after I changed my thinking process. Fortunately, for me, I now have experience and writing this log has really helped as well. To turn it around was magic as it would have been a different story a year or so ago. Thank God for consistent training...... 

 


 

Song of the DaySong of the day - "Nobody Said It Was Easy" by Coldplay. (A lyric from the beautiful Coldplay song called The Scientist.) 


 

TACFIT FIREFIGHTER

Sunday 24th August
Tacfit Firefighter First Alarm
Cycle 13 - Day 50 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 50 of 93

Data DATA

MORNING

Waking Heart Rate - 46 bpm

Mobility – Clover Mobility – 5 minutes.

Program - Tacfit Fire Fighter: First Alarm Compensation Program Number 4 x 1 (planned to do Program 6 but did Program 4 by mistake, AGAIN laughing!) - 9 minutes.

 


 Thoughts THOUGHTS

Performance Goals – None. 

Challenges – None.

Notes: Emotionally this weekend is crap! Mentally this weekend is crap! Physically this weekend is great! Clouds in the brain. All is cool. Need the crap to enjoy the good stuff more :)  Part of the process, Baby...............


 

Song of the DaySong of the day - ''The Good Stuff"  by Kenny Chesney.

 

TACFIT FIREFIGHTER

Saturday 23rd August
Tacfit Firefighter First Alarm
Cycle 13 - Day 49 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 or higher (Level 2+)Day 49 of 93

 Data DATA 

 

 

MORNING

Waking Heart Rate - 48 bpm

 

MORNING - AFTERNOON - EVENING

Mobility  - The Complete Tacfit Fire Fighter First Alarm mobility program - spread out in 3 sessions during the day. Between 10 and 20 reps per drill - about 30 mins in total.

 

 


 Thoughts NOTES

Performance Goals – Get it all done. 

Challenges – None.

Notes: Feeling 'elsewhere' today. Not related to training but life. Not gonna analyse it as it will pass but I don't really have any motivation other than to just get through the day! On a positive, I'm delighted that I did all the mobility and used a different strategy to get the job done. Feel better for doing it and more importantly for moving the body.

The other thing is that I didn't want to displace my training so I have flipped it. What does that mean? Well I wanted two extra days recovery but stay on track. Day 49 is the Moderate Intensity Day (Mod - High - No - Low) but I have flipped it to No-Low-Mod-High. I'll straighten it out after the Tacfit Fire Fighter Challenge in Cycle 14 by having two extra days rest :) Hope it makes sense............


 

Song of the DaySong of the day - "Keep On Movin'"  by Five.


 

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