TFFF: First Alarm - The FINAL Summary

TACFIT FIREFIGHTER

Monday 13th October
Tacfit Firefighter First Alarm
STAGE 2 (Part 3 of 3)
PROGRAM COMPLETED!

 

 


Tacfit Fire Fighter First Alarm
Stage 2 (Part 3 of 3)
Program Completed!

Reflections – Notes, Data and Summaries.

Info THE STRUCTURE

This write-up will be presented as follows:

1. Links to previous summaries and compliance scores.

2. Final summary.

3. Highlights from my training notes.

4. All data relating to moderate and high intensity training days.

5. Feedback.


 Info LINKS

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 (article HERE). A total of 7 Cycles.

4. Stage 2 (Part 3 of 3) started on the 3rd September and was completed on the 12th October 2014. (No link. This is the article.)

5. Tacfit Fire Fighter: First Alarm Compliance Program (Scores HERE).


 Info FINAL SUMMARY

Tacfit Fire Fighter First AlarmIt has been an absolute honour to have undertaken Tacfit Fire Fighter: First Alarm.

Like life, my journey did not progress in a linear fashion but like a heart beat. The middle was the hardest part but methinks that this is part of the psychology of the program design. First responders don’t have the luxury of finishing a race and sitting down to bask in the success of a completed task. I have come to understand that ‘The end’ is actually only the half way point. They still have to get home again and this was my experience. After breaking though the half-way mark using strength, determination and benefiting from intelligent program design, I felt the journey became easier. Not easier in terms of energy output etc but mentally easier. I felt I could do it. To achieve the last 7 cycles at Fire Fighter/Smoke Eater level (levels 3 and 4) was a dream come true. To complete the final Tacfit Fire Fighter Challenge at Smoke Eater level (top level) was just unthinkable a few short months ago.

I also followed the ENTIRE 92 day program (plus additional training cycles through personal choice) over a period of 173 days with ZERO injuries.

Tacfit Fire Fighter: First Alarm will absolutely build strength. It will definitely develop power. It will without a doubt add muscle where needed (volume of mass will be nutrition dependent) and burn fat.

The above are givens and usually what the majority is searching for............but.................after completing the program I can confirm through personal experience that it will do soooooooooooo much more. I call them deeper levels.

The standard attributes above are by-products of a bigger picture. Yes you will get them, BUT, the following list is the catalyst for rapid growth and progressive development (in my humble opinion):

  1. Increased flexibility (through strength/ surrender, not tissue stretching).
  2. Enhanced mobility.
  3. Extreme range strength.
  4. The ability to freely move in 3D (twisting, turning, pitching, swaying etc).
  5. Dramatic decrease in the potential for injury.
  6. Ability to rapidly recover both physically and mentally from life's challenges.
  7. Improved posture and poise.
  8. Learning new movements (aka exercises) will become easier.
  9. Zero boredom.
  10. Higher intuitive awareness (body, work/recovery ratios and intensity output). 
  11. Increased coordination and ease of movement.
  12. Be challenged, interested, motivated AND have fun.

We are all different. Another person will have a different list to the one above but this is what I experienced during my Fire Fighter journey. For me it has been transformative.

If I look at the movement patterns within Tacfit Fire Fighter and compare them to my perception of what Fire Fighters have to do (I’m not a fireman) I would say it is perfect for their demographic. I would also take this further by saying that it is perfect for almost everyone else. It has so much to offer in terms of healthy fitness training that it would be something that I would happily recommend to both first responders and 'general' fitness enthusiasts. Although hypertrophy will happen, this is not, and does not pretend to be a body building program. I do, however believe that aspiring muscle gainers will benefit from the enhanced movement that First Alarm provides as well as the prehab and recovery programs contained within. It will also lay a solid foundation (bone density, tissue strengthening etc) from which mass can be added.

I will 100% be repeating the program in the future. I now have data that I can compare to monitor future progress. 

What I liked about the program

  1. The program layout on the Tacfit Fire Fighter web site is fantastic. You just go to the day you require and EVERYTHING is laid out for you; printable charts, exercise instructions and follow along videos. 
  2. The video exercise instructions are short and sweet with direct coaching cues. No fluff here!
  3. There is no background music on the videos. (There is music on the Fire Fighter Challenge video but it is cool :)
  4. The coaching cues are excellent.
  5. The instructors on the videos are personable, enjoyable to watch and easy to learn from.
  6. I believe they have pretty much thought of everything.

What I didn't like about the program

To aim for a balanced summary I spent a considerable amount of time thinking about potential 'negatives' for Tacfit Fire Fighter: First Alarm. I personally couldn't think of any. Call me biased. I don't mind. My experience above paints a very positive picture.

Final Thought

There is one caveat to all of this, which is that you do have to put the work in. There are no magic gadgets, gurus or pills to make our lives easy. Easy does not take us to the next level. Only intelligent hard work. Be compliant and the magic will happen. This program offers the intelligence. You only need provide the compliance.

I end with one of my favourite quotes from Scott Sonnon:

I don't guarantee it'll be easy, but I promise it'll absolutely be worth it”.

Happy training!

Andy
13th October 2014

Dalian, China

 


Data TRAINING NOTES - HIGHLIGHTS

Personal highlights taken from my training log while doing First Alarm.

MobilityTraining Wisdom Gained

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 didn't let my ego control today. What do I mean? After doing the last mod day at Smoke Eater level I could easily have gone for it today. NO. I still have areas for development with the Fire Fighter level. I had my ego-fun during the last session. 

Before there would be feelings of guilt. Not anymore. I am very stable with my training and these blips are part of the process. I'm NOT a machine.

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 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………..  

Over-training is of no concern to me as I have factored in additional recovery after the next cycle.

Try to regulate intensity. You are going into this weak. Lightly kiss high intensity!

Entered 'weak' but came away exhausted but STRONG (not just physically). 

This is 40 seconds per movement at Fire Fighter Level (Level 3). SMILE when it gets tough!

I am really enjoying the autonomy with regard to balancing rest and recovery and KNOWING that it is calculated intuitive thought as opposed to the 'lazy' voice.

Decided to displace today last night but waited to see how my body was when I woke up this morning. I am no longer seduced by emotional desire so when I woke up and my body was telling me that I needed more rest I listened and set the alarm for one hour later. I want to do my mod day's training with focus and purpose, not with under-recovered conformity.

Well, it was really challenging but I am starting to soften my performance breathing. Towards the end I was getting really tired so I relaxed my breath and smiled. Cruised through the remainder of the circuit. Was beautiful.

Anyways. TFFF has got me focusing more on the heart rate monitor to establish peak heart rates during each exercise block. It was during the last exercise that I looked at the monitor and it was displaying a reading of 148bpm. I was 'feeling' bushed already but thought to myself, "Andy, this is supposed to be high intensity training!" I immediately upped the ante and surged forward at a faster rate. My heart rate went up to 156 for the last minute of so.  This was fantastic but what was more fantastic was the fact that I was able to sustain the additional push even though prior to 'going for it' I thought I was at my limit. Emotionally and mentally this is a huge mountain for me and will definitely translate into the physical for future workouts.

Felt nice and sore today, which surprised me. It was a pleasant surprise that told me that I made the right decision to start at Recruit level. There was something that I read a couple of years ago that has stuck with me. It was 'The question should not be, "When can I move on to higher levels". The question should be, "How much can I get out of this level before moving on". I made the decision that start at Recruit as opposed to Proby and my soreness is telling me that there is more to get out of this before going to Proby. Baby steps, Baby!

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. 

I say this in all honesty. I feel as if today is my true peaking day. Everything has been working towards today (last High Day of the program) and my body has now peaked. Bring on the recovery. I can't wait :)

Currently there is a nice internal balance between itching to ‘train’ again and enjoying the final recovery cycle. I remember when I started this style of training thinking that 8 days of non-training was too long. Now I fully understand and appreciate the need. 


‘Just Keep Showing Up’

CompensationsToday I felt beyond exhausted! I nearly didn't do any training but decided to shift focus and go for it. The results were fantastic. I regulated intensity so that I would be at the lower end of moderate and went more slowly in the movements. Two things happened. I became aware of my strength in the movements as I was going more slowly and also felt in 'flow'. The whole session was beautiful. Tranquil, challenging and beautiful.

Felt absolutely trashed today. The workout yesterday destroyed my quads (but it is a nice discomfort!) Didn't want to do mobility but made myself start. After 5 minutes I was back to the old me, psychologically, and diligently worked through the program. The last two weeks have been a battle. I look forward to winning.


Progressions (and regressing to progress)

The HighsI am truly over the moon with my progression to a level that was previously a dream.

I am pleasantly surprised at my confidence with doing the movements at Smoke Eater. It was only about 10 weeks ago that I was looking at that level with dreamy eyes. No chance! Yes, chance. It is a reality and it is NOW.

It is wonderful how the progressive nature of the levels facilitates the ability to perform at higher and higher sophistication levels. Just brilliant.

All good. Getting into the swing of it (joint mobility training). Took an honest 2 years but well worth it.

Very happy with how the compensation work is going. Getting ever closer to establishing areas for specific focus. Excited.

Cruised (challenging, hard and heaven!) through all 20 rounds because of being able to regress and progress where appropriate.

I've not analysed it yet, but I felt complete freedom having the ability to progress / regress. 

Had I REGRESSED I think I may have added about 10-20 more reps but today I climbed a different mountain. Talk about layers within layers!

Very 'appy, Guvnor. Upon reflection I could have pushed harder but sitting in McDonalds and reflecting compared to being in the midst of the controlled chaos are two different animals. Great session and was done in the morning, so my body has adapted to the AM stuff again. Great.

What I initially thought was poop to overcome is now different in my head. 'We can complain because rose bushes have thorns, or rejoice because thorn bushes have roses.' Don't feel frustrated any more.

I was going to write 'had to stop' but this is not accurate. I 'chose' to stop after 14 minutes. Felt sore, weak and tired. Decided to stop before I potentially hurt myself. Before I would have called this quitting but I've been doing this stuff for so long now that I know when enough is enough. Cool :) 

I was thrilled to finish in under 10 minutes and get some Proby work in (AFAP protocol). Everything came together beautifully. I was also aware of a stronger sense of burst recover burst and utilising what I had learned from the other workout protocols. Very intelligent programming. GO TACFIT!


Recovery (and mobility/compensation cool downs)

High IntensityIt sounds obvious now but I didn't realise how much additional release could be achieved by doing more mobility.

Today I did nothing. I am not interested in making excuses. I could have made the time even though I had a busy day. I could have done something even though I was tired……..BUT…….I didn't. No guilt. It is now part of the training process as I know it has nothing to do with laziness or lack of motivation. This new feeling makes me very comfortable.

Loved today. The mobility session was great. My exhales are getting more and more relaxed and coupled with smiling is making the 'balance-based' drills stronger. Well happy.

I felt very strong today and am over the moon that I took the extra day to recover. I now know why the Recruit cycle that I did was killing me; not enough adequate recovery. My ego was telling me to follow the 4-day wave to the letter. TFFF specifically makes a point of taking extra days where necessary but I guess I chose to ignore that part in the manual. Not any more. Lesson learned.

Really feeling confident with my breath within the poses. Before I was forcing exhales as if it were hard but when I smile and relax there is a melting of tension. Well on the way to climbing this mountain and become a better me at the compensation training. 

Today was just wonderful. Why? I had zero 'guilt' about my decision to displace my training. I am recovering from the intense work of last week and 100% have made the right decision. My brain is happy to train so it is not the cheeky voice but my body giving me a message.

When I arrived at my 'gym' (wasteland on a cliff!) I had a strong thought that maybe I should focus on release today as opposed to work. I immediately thought that maybe it was the cheeky voice but something was different. It felt as if my body was giving signals, which is something that I am not aware of feeling before. This was EXCITING as I felt more in tune with what I needed as opposed to relying on untrained thoughts.

It was then that I decided to have a recovery day tomorrow as well to really clear out the soreness. What's the point in breaking the body with the desire to make it better if one has not recovered from the previous 'breaking'!

I noticed yesterday that my breath is still in sync with movement but is becoming more relaxed. I wasn't forcing it before but it was evident that there was effort involved. Last night was cool as you like. I also felt that I was recruiting less tension (only using the necessary tension to achieve the drill). Maybe I am on the pathway to developing selective tension to a greater degree. 

Laughing. I feel like I have had a complete shutdown these last couple of days. Feels great but strange. Great because I am giving my body a well deserved recovery period, and strange because I am itching to get stuck into work. This is good mental/emotional training.  

I avoided the compensatory sessions like the plague. Now it feels wrong if I don't do them. I love the structure of Tacfit Fire Fighter's compensatory cool down program. It is making me work harder and do more. Initially, 3 circuits of 9-10 minutes seemed a lot but now it is part of what I do and I am so grateful for the greater release I am getting by doing more. 

I am also enjoying being humbled. My balance has improved no end since doing TFFF mobilty and I feel really strong in the movements. However, when I am fatigued it is a slightly different story. Today was a good example. It's amazing how breath can bring you back. With focus and controlled breath I was able to recover balance quite nicely.


Challenging Times

The Learning CurvesEmotionally 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……………

I feel the last two weeks are now behind me. What was originally perceived as a challenging time was actually a time for growth and an expression of personal creativity. 'Challenge' overcome. Bring on the future……… 

Without repeating myself too much, it has been an unsettling week or so. I'm having to step outside of the norm to make sure I keep moving forward. Just a character trait that rears it's head a couple of times a year. Everything should be back to normal within the next few days.

I'm currently going through a tough time with my training. I believe it to do with a shift in my current daily habits. NO EXCUSES – Just what I believe to be fact. I currently have more time but am using it less wisely! Today was a case of diving into something different or doing nothing at all. I opted for doing something.

When I talk about myself and fitness, I use the words, "Fitness is not what I do. It's who I am." Well, this last week it has been, "Fitness is not what I do. It's becoming something that I am having to force."

I am cool with this as it is just a process. It's the first time it has happened since I started training 'full time' with the 4-day wave beginning October 2013.


Miscellaneous Observations

Moderate IntensityHere's an irony that I have highlighted before. When I am busy it is easier to get training sessions in. When I have a lot of free time I do nothing.

…..this thought (which was in the middle of an incredibly tough training session) 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. 

A final thought that, for me, is profound. I am starting to understand that the more I learn about 'fitness' (including internalising), the less I need to know. Go figure!

Reading something, watching something, doing something, understanding something, internalising something and owning something are each their own entity with myriad possibilities in between. It is only now that I 'get it' and what a wonderful journey it has been (to date). 

Anyone who calls this stuff 'just exercise' is missing out on the beneficial growth beyond the physical but into the mental and emotional.

The 1 mile round trip  ('Farmer's walk') with my Clubbell and bag is having a positive effect. I LOVE what I call perpetual exercise. The secondary benefit of doing something that is not part of the plan (just a natural necessity) is priceless for me.

I have to laugh as I am now into week 2 of free weekdays (only working Sat and Sun up to the middle of July) and although I have more time I am using less of it!!!!!! My training has become a bit of a mess. I have work tomorrow and know I will be back to the old me by getting up at 4:20am and training before heading off. Go figure.

My personal fitness definition is 'fit for purpose'. We are fit if we can do everything in life that we choose to do efficiently and injury-free. By my own definition I am now unfit until I climb this particular mountain. For me, that is a great source of motivation and satisfying as I know I will meet and exceed the challenge. With Tacfit Fire Fighter I know that I can 'just keep showing up' and will achieve my goals safely and have bloody good fun at the same time. :) 

My body feels recovered already from the last amazing 2 days of intense work. This must mean I’m about to peak. Surely ?

Protocol 6 – For Time – 18 Minutes 32 Seconds @ FIRE FIGHTER level, Baby! Don’t need to say any more……………

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. 

The LAST Moderate Intensity training session - Completed at SMOKE EATER level! Well happy :)

Ha ha ha! The Tacfit Fire Fighter Challenge (the last High day of the program). 16 points at Smoke Eater level. A dream come true.

E-mail to Ryan at Tacfit Fire Fighter - I am beyond ecstatic! Age has no limits but at 43 (with a 'no to bad' training history prior to Tacfit)  I would never have thought I could do Smoke Eater level. I remember watching your good self and Christian doing it while I was watching your follow along vids and thinking, "Yeah, right. No chance I can do that stuff!" I LOVE being wrong.

Reflecting on the last two days I feel so accomplished. 43 years old. Inactive for years and after a year and a half to two years of diligent training I'm a new me. Very happy.

..............END OF TRAINING HIGHLIGHTS


Data DATA AND OVERVIEW OF SPECIFIC ELEMENTS 

I have recorded and logged copious amounts of data. Everything is here. Even the kitchen sink! BUT, only a small volume of data collection is required when one does Tacfit Fire Fighter: First Alarm. I have indicated which data is required and which is through personal choice.

SCORE AND LOWEST LEVEL PER HIGH INTENSITY TRAINING SESSION
(Data required by TFFF to measure progress)

Cycle MONTH 1
RECRUIT
Score 
MONTH 2
PROBY
Score
MONTH 3 
Proby to Fire Fighter
Score
MONTH 4
Up To Smoke Eater
 
Score 
 TFFF Challenge 20 - R 20 -P  N/A N/A
1 - Protocol 1 27 - R 22 - R 20 - R 16 - SE
2 - Protocol 2 264 - R 216 - P 170 - P 158 - FF
3 - Protocol 3 17 - R 18 - R 20 - R 9 - FF
4 - Protocol 4 6 - R 5 - P 5 - P 5 - FF
5 - Protocol 5 155 - R 110 - P  114 - P 90 - FF
6 - Protocol 6 09:55 - R  Time Out / 20 minutes expired - R 18:40 - R 18:32 - FF 
7 - TFFF Challenge 20 - R 20 - P  18 - FF 16 - SE 

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


 

PEAK HEART RATES
(Data required by TFFF to measure progress)

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

161

159

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


 

LOWEST LEVEL PER HIGH INTENSITY TRAINING SESSION
(Taken from first chart above and separated for clarity)

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

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

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.
 (Not required by TFFF - personal choice)

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

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

 


 

Moderate IntensityMODERATE INTENSITY – TUT - STRENGTH TRAINING

IMPORTANT NOTE - This data is NOT required. I choose to record it for my training log. The only data required by Tacfit Fire Fighter: First Alarm is the scores for the High Intensity training sessions and peak heart rate above. It is encouraged to keep a note of your RPT, RPE and RPD (Rate of Perceived Technique/Effort and Discomfort) so that you know when to progress in the movements. Ironically, I didn't until Month 3!

 

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)* 
Up To Smoke Eater 
Avg Peak
Heart Rate (Monitor)* 
TFFF Challenge - TUT30 NO DATA  140 N/A N/A
1 - TUT20 NO DATA  131 143 147
2 - TUT20 136 149 NOT KNOWN NOT KNOWN
3 - TUT30 137 147 133 148
4 - TUT30 134 138 NOT KNOWN  133
5 - TUT40 147 NO DATA NOT KNOWN 143
6 - TUT40 143 NO DATA NOT KNOWN 145
7 - TUT30 140 139 NOT KNOWN 151
AVERAGES 140 141 138 145

 * 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)**
Up To Smoke Eater
Level - 
Avg Peak
Heart Rate (Mechanical)** 
 
TFFF Challenge - TUT30 107 121 N/A N/A
1 - TUT20 119 127 138 131
2 - TUT20 105 142 144 138
3 - TUT30 119 136 135 139
4 - TUT30 111 139 141 113
5 - TUT40 117 131 144 121
6 - TUT40 143 146 130 137
7 - TUT30 117 125 149 141
AVERAGES 113 133 140 131

** 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) STAGE 2 (3 OF 3)
Cycle All RECRUIT All PROBY PROBY - FIRE FIGHTER  Up To Smoke Eater
 TFFF Challenge Recruit Proby N/A N/A
TUT20 Recruit Proby Proby / Fire Fighter Smoke Eater
TUT20 Recruit Proby Proby / Fire Fighter Fire Fighter / Smoke Eater
TUT30 Recruit Proby Proby / Fire Fighter Fire Fighter / Smoke Eater
TUT30 Recruit Proby Proby / Fire Fighter Fire Fighter / Smoke Eater 
TUT40 Recruit Proby Fire Fighter Fire Fighter / Smoke Eater
TUT40 Recruit Proby Fire Fighter  Fire Fighter / Smoke Eater
7 - TFFF Challenge Recruit Proby Fire Fighter Smoke Eater

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

 


MODERATE INTENSITY MOVEMENTS - RPT (RATE OF PERCEIVED TECHNIQUE) 

Stage 2 (2 of 3)   TUT20 TUT20 TUT30 TUT30
Exercise Level RPT RPT RPT RPT
1 FIRE FIGHTER 8.5  9 9
2 FIRE FIGHTER 7 8 8 8
3 PROBY 8 8.5 8 8
4 FIRE FIGHTER 5 7 8 8
5 FIRE FIGHTER 9 9 9 9
6 FIRE FIGHTER 8 8 9 9
   AVERAGE RPT  7.5 8.16 8.5 8.5

 

Stage 2 (2 of 3)   TUT40 TUT40 TUT30
Exercise Level RPT RPT RPT
1 FIRE FIGHTER 9 9 9
2 FIRE FIGHTER 8 8 8
3 FIRE FIGHTER 7 8 8
4 FIRE FIGHTER 7 8 8
5 FIRE FIGHTER 7 9 9
6 FIRE FIGHTER 8 9 9
  AVERAGE RPT 7.66 8.5 8.5

 

Stage 2 (3 of 3)   TUT20
Exercise Level RPT
1 SMOKE EATER 8
2 SMOKE EATER 7
3 SMOKE EATER 6
4 SMOKE EATER 5
5 SMOKE EATER 7
6 SMOKE EATER 8
  AVERAGE RPT  6.83

                                                     

Stage 2 (3 of 3)   TUT20 TUT30 TUT30 TUT40 TUT40 TUT30
Exercise Level RPT RPT RPT RPT RPT RPT
1 FIRE FIGHTER 9 9 9 9 9 SE - 8.5
2 FIRE FIGHTER 9 9 9 9 9 SE - 8.5
3 FIRE FIGHTER 8 8 8 8 8.5 SE - 8
4 SMOKE EATER 5 5 7 8 8 SE - 8
5 FIRE FIGHTER 9 9 9 9 7 SE - 8
6 FIRE FIGHTER 8 9 9 9 8 SE - 9
  AVERAGE RPT 8 8.16 8.5 8.66  8.66 8.33

 SE = SMOKE EATER LEVEL. 


 STRATEGY

STAGE 1  STAGE 2
(1 OF 3)
STAGE 2
(2 OF 3)
STAGE 2 
(3 OF 3)
FUTURE
TRAINING 
KEEP All MOVEMENTS
AT RECRUIT LEVEL 
KEEP All MOVEMENTS 
AT PROBY LEVEL
OR LOWER 
EXPERIMENT WITH
MOVEMENTS FROM
ALL LEVELS
 AIM TO STAY
AT FIRE FIGHTER
LEVEL OR ABOVE

PROGRESS
AND
REGRESS
THROUGH
ALL LEVELS
FREELY

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

The reason I have taken the above approach is that I wanted to gradually progress through the levels and at Stage 2 (3 of 3) push myself by staying at a high level for all the training sessions in those 7 Cycles. This means that I may need to RESET during the training session as opposed to REGRESS but I am comfortable with this approach for THOSE 7 Cycles! The future will be very different. I will actively RESET or REGRESS where appropriate. Maybe this approach is ego driven. I believe it to be due to confidence in my training and the intelligence of this program to have facilitated the journey.

DISCLAIMER - I may have gotten the Levels round the wrong way (in my descriptions above, NOT my training!). Recruit is the beginner level and I have called it Level 1, but maybe it should be called Level 4. The same for Smoke Eater. It is the Top Level and I have called it Level 4 but maybe it is Level 1. I can't change anything now due to my training logs but you get the gist :)


 

COMPLIANCE SCORING (NUTRITION AND TRAINING) - LINK HERE

 

STAGE 1 

RECOVERY CYCLE
BETWEEN STAGE 1 AND STAGE 2
STAGE 2
AVERAGE ACROSS
ALL STAGES
7.62 7.5 7.99 7.88

 


 

BREAKDOWN OF TACFIT FIRE FIGHTER: FIRST ALARM
(The actual program is 92 days in duration. I personally extended it by adding additional cycles. Intuition is encouraged to add extra recovery days)

EVERYTHING!

When I started Tacfit Fire Fighter: First Alarm, I factored in additional training cycles as part of my training strategy. It was purely a personal choice. The entire event took place over 173 days. Please see the chart below.

TOTAL DAYS MOD DAYS HIGH DAYS NO DAYS LOW DAYS
173 30 30 34 33
         
  ADDITIONAL 
NO DAYS 
ADDITIONAL
LOW DAYS
ADDITIONAL
MOD DAYS
NOTHING DAYS!
(No mobility or compensations. Nothing!)
  21 13 5 7

THE ACTUAL 92 DAY PROGRAM 

In the chart below I have removed the additional cycles that I added to show the actual 92 program together with additional work/recovery that I added. The total event took 119 days equating to an extra 27 days. It is great that First Alarm encourages intuition as the addition of extra recovery days really enhanced personal progress. I also added additional Moderate days, partly due to not completing the High day and repeating the Cycle to keep everything clean. 

CYCLES MOD
DAYS
HIGH
DAYS
NO
DAYS
LOW
DAYS
EXTRA
NO
DAYS
EXTRA
LOW
DAYS
EXTRA
MOD
DAYS
NOTHING
DAYS
TOTALS
1 TO 7 7 7 7 7 3 2 3 4 40
8 - 14  7 7 7 6 7 2 1 2 39
15 - 21  7
7 7 7 1 1 1 1 32
21 - 23      4

4

        8
 TOTALS 21 21 25

24

11 5 5 7 119

 

.....................END OF DATA


 Data FEEDBACK

If you were to ask me would I change anything about Tacfit Fire Fighter: First Alarm, my reply would be, "Not a thing". I can see how much diligent work has gone into it to make it super user-friendly and an all round fantastic intelligent program.

If you were to ask me if there is anything that I would add to the program my answer would be, "During the exercise instructions there is mention of certain components of structure (leg drive, shoulder pack, core activation and hip snap), which may be alien to some people. Maybe a video introduction to those components would be useful. Also, expansion on recovery techniques during the rest portions of the workouts (vibrations, chugging etc) may also be useful."

I personally think First Alarm is perfect. I can use the word perfect because I've done the entire program, complied with it and benefited from the myriad positive results with zero injuries. :)

 


BODY COMPOSITION


Body CompositionNothing to add here, really so I will repeat what I wrote in the last summary. I am no longer interested in adding lots of muscle. I just eat good food, train intelligently and let my body decide where the muscle should go. I am very happy with this strategy and the results have been perfect (for me). Interestingly enough, now that I eat clean I find that I can over-eat sometimes and not add additional body fat. 

From last summary:

I am pleasantly surprised that the numbers are consistent (because I am using cheap equipment). 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 shifted my nutrition to what I would call a 'hypertrophy diet' 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
Weight 73.6kg / 161.92lbs 73.8kg / 162.36lbs 73.6kg / 161.92lbs
Body Fat % 9.00% 8.22% 8.8%

 

Date 31st August 2014  XXth October Difference (between April and October) 
Weight 73.2kg / 161.04lbs 74.5kg / 163.9lbs  +0.9kg / 1.99lbs
Body Fat % 9.6% 9.3%  +0.3%

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

Program completed. Thank you so much for allowing me to share my journey. Well happy :)


 Song of the DaySong for this stage - "All Good Things (Come To An End)"  by Nelly Furtardo.