TFFF - Stage Two (Part 2 of 3) Complete

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.