TACFIT FIREFIGHTER
Tuesday 30th September
Tacfit Firefighter First Alarm
Cycle 20 – Day 80 of 93
INFO
The Plan
- Stage 1 - COMPLETED - Details HERE.
- Stage 2 - Part 1 of 3. COMPLETED - Details HERE.
- Stage 2 - Part 2 of 3. COMPLETED - Details HERE.
- Stage 2 - Part 3 of 3. Days 80 of 93
DATA
|
MORNING Waking Heart Rate - 47 bpm
MORNING Mobility – Scott Sonnon's Unbinding Closed Chain Mobility – 21 minutes. Program - Tacfit Fire Fighter compensatory programs numbers 1 through 6 - 1 hour ish.
|
THOUGHTS
Performance Goals – None.
Challenges – None.
Notes: Everything flowed beautifully. I am so happy that I now understand the concept of 'on that day'. Before I would think that an attribute we have should be constant but there are so many factors that can influence performance. Seems obvious now but maybe it isn't so obvious. This understanding helps me to accept when some of the compensatory positions seem more difficult compared to before. It happened a little today but is part of the process, so all is cool as you like.
Song of the day - "Patience" by George Michael.
TACFIT FIREFIGHTER
Monday 29th September
Tacfit Firefighter First Alarm
Cycle 20 - Day 79 of 93
INFO
The Plan
- Stage 1 - COMPLETED - Details HERE.
- Stage 2 - Part 1 of 3. COMPLETED - Details HERE.
- Stage 2 - Part 2 of 3. COMPLETED - Details HERE.
- Stage 2 - Part 3 of 3. Days 79 and 93
DATA
|
MORNING Waking Heart Rate - 48 bpm
MORNING Mobility – Scott Sonnon's Unbinding Closed Chain Mobility – 21 minutes.
AFTERNOON The Complete Tacfit Fire Fighter First Alarm mobility program - 25 mins.
|
NOTES
Performance Goals – Relaxed breaths.
Challenges – None.
Notes: This is scary. My body feels recovered already from the last amazing 2 days of intense work. This must mean I'm about to peak. Surely ? :)
Song of the day - "?" by ? Can't think of a suitable song. If there is one called 'Near the End' that will be my choice.
TACFIT FIREFIGHTER
Sunday 28th September
Tacfit Firefighter First Alarm
Cycle 20 – Day 78 of 93
INFO
The Plan
- Stage 1 - COMPLETED - Details HERE.
- Stage 2 - Part 1 of 3. COMPLETED - Details HERE.
- Stage 2 - Part 2 of 3. COMPLETED - Details HERE.
- Stage 2 - Part 3 of 3. Days 78 of 93.
DATA
|
MORNING Waking Heart Rate – 48 bpm Mobility - Scott Sonnon's Unbinding Closed Chain Mobility – 21 minutes.
AFTERNOON Resting Heart Rate - 55 Warmup - Specific to this workouk - 4 mins Workout– Tacfit Firefighter First Alarm - Protocol 6 For Time – Up to 20mins Cool Down – Compensations specific to this workout (3 circuits) – 12 mins Equipment - Clubbell (15kg/33lbs)/ Pull-up Bar / Kettlebell (24kg/52.8lbs) / Plyo Box (my bed! About 45cm/17" high) / Medicine Ball
Target Heart Rate - 157-177. Peak Heart Rate - 162 RPT – 8. RPE – 9. RPD – 3 Score - 18 minutes 32 seconds Level - Fire Fighter
Heart Rate Monitor - (Training time only. Excludes warm up and cool down)
Heart Rate Drop - End of workout 143 bpm. 30 seconds after - 132. Dropped to 125 after the first minute, then to 111 after 2 mins.
Perceived RPE – 9.00 Heart Rate RPE – 8.59 (based on average heart rate of 152bpm taken from monitor) Disparity between perceived RPE and hear rate RPE – 0.41 |
| Exercise | Level | RPT |
| 1 | FIRE FIGHTER | 8.5 |
| 2 | SMOKE EATER / FIRE FIGHTER | 8 |
| 3 | FIRE FIGHTER | 8.5 |
| 4 | FIRE FIGHTER | 6.5 |
| AVERAGE | RPT | 7.88 |
| Exercise | PROBY LEVEL | TOTAL |
| 1 - HUB | 10 / 10 / 5 / 10 / 5 / 4 / 3 / 3 - All FF | 50 |
| 2 - PU/CU | 10(FF) / 10(FF) / 5(FF) / 10(SE) / 5(SE) / 4(FF) / 3(FF) / 3(FF) | 50 |
| 3 - CBSS | 10 (l+r), 10 (l+r), 5(l+r), 10(l+r), 15(l+r) = All FF | 50 (l+r) |
| 4 - KBPP | 5 (l+r), 5(l+r), 5(l+r), 5(l+r), 5(l+r) = ALL FF | 25 (l+r) |
| total reps | 175 |
SE = Smoke Eater / FF = Fire Fighter
THOUGHTS
Performance Goals – RESET, RESET, RESET..
Challenges – None.
Notes: Protocol 6 - For Time - 18 Minutes 32 Seconds @ FIRE FIGHTER level, Baby! Don't need to say any more.................
..but...I will... :)
Great session.
It was controlled chaos. During the fog I forgot to do Fire Fighter pull ups and started to do Smoke Eater ones! Didn't even know!
Never done KBPP with a 24kg (52.8lb) before. Won't win any awards for technique but it wasn't too shabby.
HUB (Exercise 1) was very comfortable. Until Tacfit I never did jump work and love it.
I just LOVE Clubbell work. Everyone should own a Clubbell.
Climbed an amazing mountain today. I am ready to peak in 4 days with the Tacfit Fire Fighter Challenge. Bring it on............
Song of the day - "Go For It" by Joey B Ellis AKA MC Breeze (from Rocky V).
TACFIT FIREFIGHTER
Saturday 27th September
Tacfit Firefighter First Alarm
Cycle 20 - Day 77 of 93
INFO
The Plan
- Stage 1 - COMPLETED - Details HERE.
- Stage 2 - Part 1 of 3. COMPLETED - Details HERE.
- Stage 2 - Part 2 of 3. COMPLETED - Details HERE.
- Stage 2 - Part 3 of 3. Days 77 of 93.
DATA
|
MORNING Waking Heart Rate - 45 bpm
Warmup - Specific to this workout - 6 mins Workout– Tacfit Firefighter First Alarm - Strength (TUT40) – Bodyweight - 30 mins (32ish minutes including transition time between exercises). Cool Down – Compensations specific to this workout (1 circuit) – 6 mins RPT – 8.0. RPE – 7.0. RPD – 2.5. LEVEL - Fire Fighter
Heart Rate Monitor (Training time only. Excludes warm up and cool down)
Heart Rate Drop - End of workout 151 bpm. 15-30 seconds after - 144. Dropped to approx 112 after the first minute, then to 94 after 2 mins, 15 secs.
Perceived RPE – 7.0 Heart Rate RPE – 7.98 (based on average heart rate from monitor - 132 bpm) Disparity between perceived RPE and heart rate RPE – 0.98
|
| Exercise | Level | RPT |
| 1 | FIRE FIGHTER | 9 |
| 2 | FIRE FIGHTER | 9 |
| 3 | FIRE FIGHTER | 8.5 |
| 4 | SMOKE EATER | 8 |
| 5 | SMOKE EATER | 7 |
| 6 | SMOKE EATER | 8 |
| AVERAGE | RPT | 8.66 |
| Exercise | Peak HR* | Recovery HR** |
| 1 | 133 | 116 |
| 2 | 139 | 132 |
| 3 | 152 | 148 |
| 4 | 147 | 144 |
| 5 | 150 | 140 |
| 6 | 151 | 144 |
| Average | 145.33 | 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 - 141 bpm
THOUGHTS
Performance Goals – Regulate intensity. Aim for 3 leg swoops per side on Exercise 4.
Challenges – None.
Notes: Today's training session was magic.
I'm still amazed at how rapid progression has been over these last 6 cycles. Beyond amazing, actually. Work/recovery ratio is fine-tuned and I'm feeling beyond strong both mentally and physically. I feel that my recovery during the sets and rest breaks is solid. Half of today's session was at Smoke Eater level and I was very comfortable with the RPT (Rate of Perceived Technique).
This is the top end of the Mod Day training (40 seconds per movement) and although it was tough, I cruised through the training with money left in the bank. I could have done another couple of rounds (didn't, but could :)
Can't wait for High Intensity tomorrow and am building up for for The Tacfit Fire Fighter Challenge at Smoke Eater Level. Coooooooooooool.
Song of the day - "Unstoppable" by Toby Mac.
TACFIT FIREFIGHTER
Friday 26th September
Tacfit Firefighter First Alarm
Cycle 19 – Day 76 of 93
INFO
The Plan
- Stage 1 - COMPLETED - Details HERE.
- Stage 2 - Part 1 of 3. COMPLETED - Details HERE.
- Stage 2 - Part 2 of 3. COMPLETED - Details HERE.
- Stage 2 - Part 3 of 3. Days 76 of 93
DATA
|
MORNING Waking Heart Rate - 45 bpm
MORNING Mobility – Scott Sonnon's Unbinding Closed Chain Mobility – 21 minutes. Program - The complete Tacfit Fire Fighter compensatory program number 5 x 1 - 10 mins
AFTERNOON Mobility – Scott Sonnon's Unbinding Closed Chain Mobility – 21 minutes. Program - The complete Tacfit Fire Fighter compensatory program number 5 x 2 - 20 mins
|
THOUGHTS
Performance Goals – None.
Challenges – None.
Notes: Morning - training. Go to work. Afternoon come home. More training. Life is good. Getting used to the 7 day working weeks and my training is slotting in beautifully. No I have less time I am doing more work!!!! I don't get it?! Feel fully recovered from the last cycle. Was gonna take an additional 2 days to recover but don't need to. Life is even better.
Song of the day - "Understand" by Joss Stone.
TACFIT FIREFIGHTER
Thursday 25th September
Tacfit Firefighter First Alarm
Cycle 19 - Day 75 of 93
INFO
The Plan
- Stage 1 - COMPLETED - Details HERE.
- Stage 2 - Part 1 of 3. COMPLETED - Details HERE.
- Stage 2 - Part 2 of 3. COMPLETED - Details HERE.
- Stage 2 - Part 3 of 3. Days 75 and 93
DATA
|
MORNING Waking Heart Rate - 44 bpm
MORNING Mobility The Complete Tacfit Fire Fighter First Alarm mobility program - 25 mins.
|
NOTES
Performance Goals – Relax.
Challenges – None.
Notes: Body feels recovered already from the last two days! Am I turning into a machine or getting close to peaking? Only 2 cycles left. Very excited to see how it all concludes.
Song of the day - "The Robot Song" by Dooby Wop. (I'm being stupid now ;)
TACFIT FIREFIGHTER
Wednesday 24th September
Tacfit Firefighter First Alarm
Cycle 19 – Day 74 of 93
INFO
The Plan
- Stage 1 - COMPLETED - Details HERE.
- Stage 2 - Part 1 of 3. COMPLETED - Details HERE.
- Stage 2 - Part 2 of 3. COMPLETED - Details HERE.
- Stage 2 - Part 3 of 3. Days 74 of 93.
DATA
|
MORNING Waking Heart Rate – 45 bpm
Pre-training Heart Rate - 48 Warmup - Specific to this workout - 5 mins Workout– Tacfit Firefighter First Alarm - Protocol 5 (90/30x5)x2 – Proby (Level 2) – 20mins Cool Down – Compensations specific to this workout (3 circuits) – 15 mins Equipment - Bodyweight / Pull-up Bar / Kettlebell / Plyo Box (my bag! maybe 25cm / 10ish inches high!) Target Heart Rate - 157-177. Peak Heart Rate - 156 RPT – 7.5. RPE – 8.5. RPD – 3 Score - 90 Level - Fire Fighter
Heart Rate Monitor - (Training time only. Excludes warm up and cool down) Heart Rate Max during workout - 156. Average heart rate - 134. Monitor dropped for a couple of minutes. Avg not 100% accurate.
Heart Rate Drop - End of workout - 134. 15-30 seconds after - 128. Dropped to 110 after the first minute, then to 94 after 2 mins 15 seconds.
Perceived RPE – 8.50 Heart Rate RPE – 7.57 (based on average heart rate of 134 bpm taken from monitor. Peak heart rate from each exercise divided by 4). Disparity between perceived RPE and heart rate RPE – 0.93 - Heart rate monitor dropped for a couple of minutes. Avg not 100% accurate but I'll keep it 'as is'. |
| Exercise | Level | RPT |
| 1 | FIRE FIGHTER | 8 |
| 2 | FIRE FIGHTER | 8.5 |
| 3 | FIRE FIGHTER | 8.5 |
| 4 | FIRE FIGHTER | 8 |
| 5 | FIRE FIGHTER | 4 |
| AVERAGE | RPT | 7.4 |
THOUGHTS
Performance Goals – Remain sangfroid.
Challenges – Exercise 5!
Notes: I'm going through a positively surreal time :) I went into this cycle under-recovered from the last one. Intuition told me to 'go for it' and not displace. It has been the right decision and has surprised me. Two days ago my legs were sore as you like and my glutes were jelly. Yesterday's Mod Day cleared up a lot of the lingering tension and today's session was strong as you like. Sure, my score is nothing to yell about but I just completed Cycle 5 at Fire Fighter Level, baby! I got my 24kg kettlebell a couple of weeks ago in preparation and today was the first time that I had used one. Up from 16kg. Cool :)
My technique in exercise 5 was abysmal but I kinda expected it. I didn't wear a shirt and my elbow kept slipping off my body! Live and learn. A future mountain to climb. It is a great exercise to have in the program, especially for Fire Fighters.
Summary - Loved today. Loved Fire Fighter level. Loved EVERYTHING!
Song of the day - "I'm Lovin' It" by Justin Timberlake.
TACFIT FIREFIGHTER
Tuesday 23rd September
Tacfit Firefighter First Alarm
Cycle 19 - Day 73 of 93
INFO
The Plan
- Stage 1 - COMPLETED - Details HERE.
- Stage 2 - Part 1 of 3. COMPLETED - Details HERE.
- Stage 2 - Part 2 of 3. COMPLETED - Details HERE.
- Stage 2 - Part 3 of 3. Days 73 of 93.
DATA
|
MORNING Waking Heart Rate - 45 bpm
Warmup - Specific to this workout - 6 mins Workout– Tacfit Firefighter First Alarm - Strength (TUT40) – 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 – 7.0. RPD – 3. LEVEL - Fire Fighter
Heart Rate Monitor (Training time only. Excludes warm up and cool down)
Heart Rate Drop - End of workout n/k bpm. 15-30 seconds after - 136. Dropped to approx 117 after the first minute, then to 95 after 2 mins, 15 secs.
Perceived RPE – 7.0 Heart Rate RPE – 6.94 (based on average heart rate from monitor - 123 bpm) Disparity between perceived RPE and heart rate RPE – 0.06
|
| Exercise | Level | RPT |
| 1 | FIRE FIGHTER | 9 |
| 2 | FIRE FIGHTER | 9 |
| 3 | FIRE FIGHTER | 8 |
| 4 | SMOKE EATER | 8 |
| 5 | FIRE FIGHTER | 9 |
| 6 | FIRE FIGHTER | 9 |
| AVERAGE | RPT | 8.66 |
| Exercise | Peak HR* | Recovery HR** |
| 1 | 130 | 100 |
| 2 | 137 | 112 |
| 3 | 144 | 116 |
| 4 | 152 | 132 |
| 5 | 147 | 132 |
| 6 | 145 | 136 |
| Average | 142.50 | 121.33 |
*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 - 132 bpm
THOUGHTS
Performance Goals – Regulate intensity. Aim for a lower level of output to conserve energy for tomorrow's high intensity day.
Challenges – None.
Notes: Great training session.
My leg swoop at Smoke Eater Level was AMAZING in comparison to before. I can't believe how much it has improved. The TFFF Challenge at Smoke Eater level is an legitimate possibility now. Great.
The other movements are super strong with regard to technique (and muscular/neuro-muscular strength).
I went into this session under-recovered from the previous cycle. It was a calculated decision to do today and not displace it due to intuition. My intuition was correct. I flowed through this session and some of the stored tension that I had not 'lost' from the last cycle was kicked to the kerb!
I am feeling physically and mentally strong and have been since starting these final 7 cycles. I think I will have a beautiful peak in 2 cycles :)
Song of the day - "The Right One" by K Michelle.
TACFIT FIREFIGHTER
Monday 22nd September
Tacfit Firefighter First Alarm
Cycle 18 – Day 72 of 93
INFO
The Plan
- Stage 1 - COMPLETED - Details HERE.
- Stage 2 - Part 1 of 3. COMPLETED - Details HERE.
- Stage 2 - Part 2 of 3. COMPLETED - Details HERE.
- Stage 2 - Part 3 of 3. Days 72 of 93
DATA
|
MORNING Waking Heart Rate - 45 bpm
MORNING Mobility – Clover Mobility – 8 minutes. Program - Did circuits of compensatory cool downs - Total of 27 minutes. 1. Wind Removing. 1 min per leg. 1 min both legs. 2. Pigeon - 1 min each leg 3. Windshield Wiper - 1 min Circuits x 2. Total time - 12 mins
AFTERNOON Mobility – Clover Mobility – 8 minutes. Program: The complete Tacfit Fire Fighter compensatory cool down program (number 4) - 10 mins
|
THOUGHTS
Performance Goals – None.
Challenges – None.
Notes: By the end of yesterday I had 'lost' my glutes. They were super-sore and had turned to jelly! Happens every so often, especially after intense leg training such as the High Intensity day the other day. The great thing is when they return they are stronger so I am wobbling and happy!
Focused purely on hip release in the morning and the TFFF compensation cool down program in the afternoon. Well happy. Sore in the lowerr half but happy and released.
Song of the day - "Release" by Timberland.
TACFIT FIREFIGHTER
Sunday 21st September
Tacfit Firefighter First Alarm
Cycle 18 - Day 71 of 93
INFO
The Plan
- Stage 1 - COMPLETED - Details HERE.
- Stage 2 - Part 1 of 3. COMPLETED - Details HERE.
- Stage 2 - Part 2 of 3. COMPLETED - Details HERE.
- Stage 2 - Part 3 of 3. Days 71 and 93
DATA
|
MORNING Waking Heart Rate - 48 bpm
MORNING Mobility The Complete Tacfit Fire Fighter First Alarm mobility program - 25 mins.
|
NOTES
Performance Goals – Enjoy.
Challenges – None.
Notes: Feel great.
Song of the day - "Can't think of one!" by Me!.