TACFIT FIREFIGHTER

Tuesday 30th September
Tacfit Firefighter First Alarm
Cycle 20 – Day 80 of 93

 


 Info 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 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 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 DaySong of the day - "Patience" by George Michael.

 

TACFIT FIREFIGHTER

Monday 29th September
Tacfit Firefighter First Alarm
Cycle 20 - Day 79 of 93

 


 Info 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 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.

 

 

 


 Thoughts 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 DaySong 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 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 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 Max during workout - 162. Average heart rate - 152.

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. 

 

Heart Rate 28th September 2014
 

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 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 DaySong 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 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 DATA

MORNING

Waking Heart Rate - 45 bpm


Pre-Training Heart Rate
- 51.

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 Max during workout - 152. Average heart rate - 132.

Heart Rate 27th September 2014
 

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 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 DaySong of the day - "Unstoppable" by Toby Mac. 


 

TACFIT FIREFIGHTER

Friday 26th September
Tacfit Firefighter First Alarm
Cycle 19 – Day 76 of 93

 


 Info 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 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 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 DaySong of the day - "Understand" by Joss Stone.

 

TACFIT FIREFIGHTER

Thursday 25th September
Tacfit Firefighter First Alarm
Cycle 19 - Day 75 of 93

 


 Info 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 DATA 

 

 

MORNING

Waking Heart Rate - 44 bpm

 

MORNING 

Mobility 

The Complete Tacfit Fire Fighter First Alarm mobility program - 25 mins.

 

 

 


 Thoughts 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 DaySong 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 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 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 24th September 2014
 

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 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 DaySong 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 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 DATA

MORNING

Waking Heart Rate - 45 bpm


Pre-Training Heart Rate
- 46.

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 Max during workout - 152. Average heart rate - 123.

Heart Rate 23rd September 2014
 

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 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 DaySong 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 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 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 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 DaySong of the day - "Release" by Timberland.

 

TACFIT FIREFIGHTER

Sunday 21st September
Tacfit Firefighter First Alarm
Cycle 18 - Day 71 of 93

 


 Info 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 DATA 

 

 

MORNING

Waking Heart Rate - 48 bpm

 

MORNING 

Mobility 

The Complete Tacfit Fire Fighter First Alarm mobility program - 25 mins.

 

 

 


 Thoughts NOTES

Performance Goals – Enjoy. 

Challenges – None.

Notes: Feel great


 

Song of the DaySong of the day - "Can't think of one!" by Me!.


 

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