Data DATA     

DVRT - Ultimate Sandbag Training

  DVRT ULTIMATE SANDBAG TRAINING - 2nd April 2015 and ONWARDS....  
       
  Sandbag Weight Date Session Name Lowest Reps RPT RPE RPD MAX AVG REC - 1 min Total Weight  
  Total Rounds Moved - KG  
  72lbs 2-Apr-15 1 DVRT - Workout 1 Avg 10 reps per ex 7.5 6.5 2.5 148 120 n/k 4945  
  50lbs 2-Apr-15 2 DVRT - 15min FBB 20 8 6.5 3 154 123 n/k 2727  
  72lbs 9-Apr-15 3 DVRT - Workout 1 Avg 10 reps per ex 8 6.5 3 143 125 n/k 4945  
  50lbs 10-Apr-15 4 DVRT - 15min FBB 21 8 6.5 2.5 154 132 n/k 2864  
  47lbs 17-Apr-15 5 DVRT - 15min FBB 25 8 7 2.5 155 138 151-90 3205  
  28lbs 23-Apr-15 6 DVRT - 15min FBB 36 8 7 2.5 156 135 151-98 2740  
  28lbs 24-Apr-15 8 DVRT - 15min FBB 41 8 7 3 150+ 135 n/k 3120  
  60lbs 28-April-15 9 DVRT - 15min FBB  27 8 7 3 n/k n/k n/k 4418  
  60lbs 6-May-15 10 Clean and Press Challenge 38 8 7 3 n/k n/k n/k 1036  
  60lbs 7-May15 11 DVRT - Workout 1 206 reps 8 7 2.5 151 127 141-91 5618  
                           

Total weight moved is in KG. To calculate LBS multiply by 2.2. 

1. DVRT Ultimate Sandbag Workout 1 - 4 Rounds. 30 seconds work, 30 seconds rest. (https://www.youtube.com/watch?v=HH0e50yymkA) - Undertook twice

2. 15 Minute Full Body Blast (https://www.youtube.com/watch?v=3A3UIptksP4) - Undertook 4 times.

3. Clean and Press Challenge - as many as possible in 5 minutes (60lb Strength USB) (http://ultimatesandbagtraining.com/pages/dvrt-clean-and-press-test

TACFIT-TRAINING.CO.UK

Semi-retirement

17th March 2015
The Next Stage

 


Info A FOND PARTIAL FAREWELL

Today I made a major decision about my training blog. The decision was to semi-retire this web site. This could be construed as a negative but it is actually very positive action on my part and I will explain why.

Call it fate, coincidence, irony or another descriptor because unbeknown to me, this decision was made on the exact day of this web site’s first anniversary!

I started this training blog on the 17th March 2014 after being inspired by other people logging their Clubbell training on an internet forum. It manifested into something larger than expected and I have been surprised with the number of visits and positive feedback. My ego is very grateful as I am an introvert by nature, but more importantly I am hoping my efforts have inspired others.

Turning the clock back 3 years, I became aware of an amazing Bruce Lee quote while studying Pavel Tsatsouline’s work:

"Before I learned the art, a punch was just a punch, and a kick, just a kick.
After I learned the art, a punch was no longer a punch, a kick, no longer a kick.
Now that I understand the art, a punch is just a punch and a kick is just a kick.

Although I didn’t fully understand it at the time I have now come to internalise it and will expand on my understanding as it is relevant to my decision.

Two and a half years ago I began exercising. I viewed it as exercise and approached it as exercise (Before I learned the art …) It was sporadic at first and then in June 2013 became serious. It ceased being exercise and became training (After I learned the art…). October 2013 saw a real turning point with full on daily practice.

Part of the process involved following the programs that I had chosen to undertake TO THE LETTER. I was fully compliant so that I could physically, mentally and emotionally own the process. Not coming from an athletic background some of the concepts were new. From October 2012 to date I learned movement patterns, data recording, training analysis, progressive and regressive training and recovery techniques. My chosen pathway was CST and Tacfit and I diligently studied the concepts (and still am). To use an analogy I went from using an electronic device to tune my guitar to being able to do it by ear. 

Am I claiming to now be an expert. ABSOLUTELY NOT. Now that I can tune the guitar by ear it is time to master the instrument. Back to the basics from a higher level.

As of today (17th March 2015) I am now ready to take what I have assimilated and create my own programs that focus on personal areas for improvement. When I say 'create my own programs', I mean that I will be taking from the programs that I have and making hybrids. I touched on this with my Bring The Flow and Bring the Power programs. I will also be recording data specific to me and my personal goals. Before I recorded EVERYTHING (and rightly so). Now I will be recording just what I need to know (different data requirements for different people :)

So the conclusion of the quote (Now that I understand the art...) is where I feel that I am at with my training. This in turn impacts my training logs as I am moving from 'generic' to specific. A really exciting transition.

All credit for my future training, which will primarily be Tacfit-based goes to RMAX and Scott Sonnon. I only take personal credit for knowing what to tweak and how to tweak it to reach my goals. I would not have the knowledge I have now without the genius of Tacfit.

Because future training will be specific to myself I have decided to record the data I need as before but not transfer it over to the web site. I may record scores online but have yet to make a concrete decision on that aspect. From inception to creation to updation (not a word, I know ;), this web site has taken nigh on 250 hours. It has been an amazing personal experience that has developed my skills and knowledge far beyond what I thought possible. I hope to use the next 250 hours to further develop my knowledge in exercise science and endocrinology. The web site will remain in Cyberspace in the hope that other Tacfitters can benefit from my experience of trying to be a better me.  I am so happy to have given a little back.

Happy training

Andy
17th March 2015 

 


 Programs I will be using for future training:

Tacfit26
Tacfit Fire Fighter: First Alarm
Bad45
Clubbell 5x5
Tacfit King of Clubs
Tacfit Kettlebell Spetsnaz
Primal Stress
Ryan's Speed and Power Programs
Tacfit Mass Assault
Tacfit Rugby
6 Degree Flow

I will also be developing my sandbag training and will pull from the DVRT system.

 

A FOOLISH BUT INTERESTING EXPERIMENT!

Post-BAD45 - Testing Hormones

3rd March - 13th March 2015
Letting Ones Hair Down!

 


Info INFO

Finished BAD45 on the 27th February (2015). Undertook some simple recovery for a mini-cycle (4 days) and then headed off on holiday for 10 days. I loaded my trusty Dell pad with my planned training schedule for the 10 day journey complete with calendars and videos. I was a man with a solid plan....but....sometimes plans don't go as planned!


 

Thoughts WHAT HAPPENED?

I undertook basic mobility training for the first two days and did nothing on day 3. It was an unplanned departure from the solid schedule. On day 4 I did the entire Tacfit Fire Fighter: First Alarm Mobility program. This was not in the plan, but was something as opposed to nothing! Day 5 was nothing again and day 6 was 3 rounds of the Tacfit Fire Fighter: First Alarm TUT30 Program. After that was nothing until I returned home.

During my holiday it became evident to me that I was not going to be following my training schedule. When this realisation set in I made the bold (or foolish, depending on your viewpoint) decision to try something unusual. I decided to 'let my hair down' and see what the results would be. I slipped back into my old (very old) ways and ate crap food, drank copious amounts of alcohol and gorged on chocolate! My fellow London mates would say, "What a Tosser!"

Why did I undertake this experiment (aka stupidity)? I wanted to see how it would affect me (as well as have a naughty rocking time!). Prior to the trip I felt super fit and internally believed that I had close to optimal hormone optimisation. I had just finished BAD45, felt fantastic, felt balanced and needed a bloody good break! My post-holiday fat levels would yield the answer.

I went from 72.4kg (159.28lbs) at the beginning of the trip up to 75.7kg (166.5lbs) by the end. The real kicker was that within 3 days of returning to healthy living I was back down to 72.7kg (159.94lbs). The additional weight must have been a combo of a little fat and water.

This 'experiment' confirmed that I am in a pretty healthy state (physically) and pretty darn stupid (mentally :). Looking at what I actually consumed (chart below), one would have expected a dramatic increase in weight. But no. There was a sharp increase and them rapid recovery. As of the 16th March I feel back on form and just completed a Tacfit Bruiser Clubbell training session. Feel stronger than before the holiday (due to extended recovery as opposed to shite nutrition!)

I have absolutely no desire to repeat this 'experiment' but did enjoy it 'in the moment'. Healthy living is so much more desirable and is how I plan to continue living :) 


Info DATA 

WEIGHT

DAY DATE KG LBS NOTES
Day 1 of Holiday (Start) 3rd March 2015 72.4 159.28  
Day 10 of Holiday (End) 13th March 2015 75.7 166.5 Increase of 3.3kg / 7.26lbs
3 Days After Holiday 16th March 2015 72.7 159.94 Dropped 3kg / 6.6lbs in 3 days.
6 Days After Holiday 19th March 2015 72.2 158.84 0.2kg / 0.44lbs lighter than Day 1 of holiday.

 

 

FOOD CONSUMPTION WHILE ON HOLIDAY

             
  Date Breakfast Lunch Dinner Daily  
          Number of pints  
             
  3/3/2015 Airplane Food Airplane Food Kebab 0  
  3/4/2015 Cooked English Breakfast (Café) Pub Lunch Pub Dinner 3  
  3/5/2015 Cooked English Breakfast (Café) Cornish Pasty from shop Pub Dinner 4  
  3/6/2015 Mexican breakfast (restaurant) Fish & Chips (Café) KFC 3  
  3/7/2015 2 large coffees from Starbucks! Kebab Dinner at Friends 6  
  3/8/2015 McDonald's Breakfast Kebab Pub Dinner 5  
  3/9/2015 Cooked English Breakfast (Hotel) No lunch Pub Dinner 5  
  3/10/2015 Breakfast at Friends Kebab Pub Dinner 5  
  3/11/2015 No breakfast Kebab Hotel Dinner 4  
  3/12/2015 McDonald's Breakfast Bacon butty - Pub Airplane Food 5  
  3/13/2015 Airplane Food No lunch Airplane Food 4  
          44  
             

 

The above does not include the daily Snickers bars, Crunchies, Twix Bars, biscuits and other crap!


 

 

Hormone Optimisation Course

HORMONE OPTIMISATION

The Importance of Optimizing Hormones
With Mike Mahler

BRING THE FLOW - PHASE 1 - FINAL SUMMARY

10th November
6 Degrees of Freedom
Phase 1 Completed

 


 Info INFO

Full details of this current stage of training can be found HERE.


 Data SUMMARY  

The time just flew by. 7 Cycles. 28 Days. All done.

Now the journey is over for this Macro-Cycle, the results are now what counts. This will comprise of data, feelings and beliefs.

NO – No Intensity Training.

Average waking heart rate

49

Average ‘Rate of Perceived’

RPT

RPE

RPD

 

8.9

2.5

1.9

Total training time

2 hours, 59 minutes

 

For this cycle, my mobility suffered a little. I wasn’t as consistent with it as usual but the additional work on the compensation days made up for it. I will make a concerted effort to ensure complete mobility every day with the extended sessions as per the 4-Day Wave. The good thing about moving to the more complex mobility drills is that the work can be done in a shorter period of time. My clover mobility takes around 4 minutes. No excuses, Andy!

 


LOWLow Intensity Training.

Average waking heart rate

52

Average ‘Rate of Perceived’

RPT

RPE

RPD

 

8.0

5.1

2.6

Average Heart Rate

Max

Avg

Rec

 

128

99

89

Total training time

7 hours, 22 minutes

 

The low intensity days were the inspiration for this cycle of training. I bought 6 Degree Flow on launch date and have had it patiently waiting to be utilised. Upon completion of Tacfit Fire Fighter I set up an entire program around the 6D Flow.

This was Phase 1 and incorporated one of the flows. The development of grace and poise within the flow has been amazing. My Down Dog is so much better and strength in the Side Plank has grown considerably. For a long time compensation training (or Yoga depending how you view it) has been a hard mountain for me to climb. I reached the peak about a year ago and overcame my apathy towards it. Now it is a big part of my training regime.

I’ve not analysed it but I have no personal interest in Yoga. When I am doing compensation drills I don’t view it as Yoga but tension release. I guess descriptors are not important. The important thing are the results.

Phase 2 and the second flow will commence in the next cycle. Can’t wait.

 


GROWModerate Intensity Training.

Average waking heart rate

49

Average ‘Rate of Perceived’

RPT

RPE

RPD

 

8.0

7.0

2.5

Average Heart Rate

Max

Avg

Rec

 

156

134

137

Total training time

4 hours, 12 minutes

 

This was a routine that I put together to add strength to the ranges of motion that would be utilised during the Low and High Intensity days. It was primarily Clubbell oriented but also included additional movements that need further development (namely pull ups and Kettlebell push presses). I also included box jumps to maintain some of the plyometric attributes I had developed while doing Tacfit Fire Fighter.

I experimented with both volume of circuits and weight and the results were very pleasing. I had a beautiful peak during micro-cycle 7 by progressing to the Clubbell Bruiser for some of the movements. A year ago, movements with the Bruiser Junior were a dream. To be doing movements with the actual Bruiser is amazing and pleasing to the ego. These strength gains will be beneficial for the next macro-cycle, which will focus on strength (with some hypertrophy as a natural by-product) and power. Very happy.

 


FLOW – High Intensity Training.

Average waking heart rate

48

Average ‘Rate of Perceived’

RPT

RPE

RPD

 

8.5

7.5

2.5

Average Heart Rate

Max

Avg

Rec

 

152

136

137

Total training time

3 hours, 7 minutes

 

 

CYCLE

FLOWFIT DATA

1

2

3

4

5

6

7

Level

2

2

2

2

3

3

4

Minutes

14

14

20

20

20

14

20

Rounds

17

18

30

32

21

20

20

Seconds

00:49

00:47

00:40

00:38

00:57

00:42

01:00

Per Round

Rest

0

0

0

0

0

0

0

Breaks

 

Now, this is phase of work just blew me away. I received FlowFit as a bonus when I bought 6 Degree Flow. FlowFit had been on my ‘to get’ and ‘to do’ list for some time and now was the perfect time.

My initial goal was to work up to 20 rounds in 20 minutes of FlowFit Level 2. I underestimated how much Tacfit Fire Fighter had prepared me for these movement patterns. By Cycle 5 I was up to 21 rounds of FlowFit Level 3 in 20 minutes. My peak was 20 rounds of FlowFit Level 4 in 20 minutes. I recorded an average of 1 round per minute but the reality was that I was doing 1 round in about 55 seconds. I went really slow in the last minute and ‘lost’ the faster average time over the whole 20 minutes. That can be a goal for another day.

I was gobsmacked to achieve so much in such a short period of time. I truly thought I would be doing FlowFit over a three month period to work up to Level 4 but my previous training prepared me beautifully. I will revisit FlowFit again in the near future and will 100% do a round or few as a low intensity endeavour but do not see the need to continue with it into Phase 2. I can take the gains and shift my focus. God love intuition and CST

This phase of training has been amazing on many levels and taught me a lot. I look forward to Phase 2.....

 


 

Info ALL DATA 

    Phase 1 - Cycles 1 - 7 - 13th October to 9th November 2014  
         
    GROW - Moderate Intensity FLOW - High Intensity  
    Waking Heart Rate Waking Heart Rate  
  Average 49 48  
                 
    RPT RPE RPD RPT RPE RPD  
  Average 8.0 7.0 2.5 8.5 7.5 2.5  
                 
    Max Avg Rec Max Avg Rec  
  Target H/R 60-80% = 125 - 147 80-100% = 147 - 177  
  Average 156 134 137 152 136 137  
                 
    Minutes Trained Minutes Trained  
  Average 4 hours, 12 minutes 3 hours, 7 minutes  
                 
    NO - No Intensity LOW - Low Intensity  
    Waking Heart Rate Waking Heart Rate  
  Average 49 52  
                 
    RPT RPE RPD RPT RPE RPD  
  Average 9.0 2.5 2.0 8.0 5.0 2.5  
                 
  Heart Rate       Max Avg Rec  
  Average       128 99 89  
                 
    Minutes Trained Minutes Trained  
  Minutes Trained 2 hours, 59 minutes 7 hours, 22 minutes  
         
CYCLE   GROW - Moderate Intensity FLOW - High Intensity  
1 Waking Heart Rate 51 N/K  
2 Waking Heart Rate 51 50  
3 Waking Heart Rate 51 48  
4 Waking Heart Rate 46 46  
5 Waking Heart Rate 47 49  
6 Waking Heart Rate 45 N/K  
7 Waking Heart Rate 51 47  
  Average 49 48  
                 
    RPT RPE RPD RPT RPE RPD  
1 Rate of Perceived (rounded up/down) 7.0 6.5 2.5 8.0 6.5 3.0  
2 Rate of Perceived (rounded up/down) 7.5 6.5 2.5 9.0 7.0 2.5  
3 Rate of Perceived (rounded up/down) 8.5 6.5 2.5 9.0 7.5 2.5  
4 Rate of Perceived (rounded up/down) 8.0 6.5 2.5 9.0 8.0 2.5  
5 Rate of Perceived (rounded up/down) 8.5 7.5 3.0 8.0 8.0 2.5  
6 Rate of Perceived (rounded up/down) 8.0 7.5 3.0 8.5 8.0 3.0  
7 Rate of Perceived (rounded up/down) 8.5 7.5 3.0 8.0 8.0 3.0  
  Average 8.0 6.9 2.7 8.5 7.6 2.7  
                 
    Max Avg Rec Max Avg Rec  
  Target H/R 60-80% = 125 - 150 80-100% = 150 - 175  
1 Heart Rate 159 136 140 135 121 96  
2 Heart Rate 159 139 145 138 125 120  
3 Heart Rate 155 132 136 152 131 140  
4 Heart Rate 152 128 134 157 145 148  
5 Heart Rate 159 138 141 158 139 152  
6 Heart Rate 152 129 132 162 148 156  
7 Heart Rate 156 136 132 160 146 148  
  Average 156 134 137 152 136 137  
                 
1 Minutes Trained 28 25  
2 Minutes Trained 34 19  
3 Minutes Trained 44 29  
4 Minutes Trained 43 29  
5 Minutes Trained 34 29  
6 Minutes Trained 32 25  
7 Minutes Trained 37 31  
  Total 4 hours, 12 minutes 3 hours, 7 minutes  
                 
         
    NO - No Intensity LOW - Low Intensity  
1 Waking Heart Rate 48 47  
2 Waking Heart Rate 51 50  
3 Waking Heart Rate 48 47  
4 Waking Heart Rate 49 61  
5 Waking Heart Rate 46 61  
6 Waking Heart Rate 51 47  
7 Waking Heart Rate 47 49  
  Average 49 52  
                 
    RPT RPE RPD RPT RPE RPD  
1 Average Rate of Perceived….. 8.5 3.0 2.0 7.0 5.5 3.0  
2 Average Rate of Perceived….. 9.0 3.0 2.0 8.0 6.0 2.0  
3 Average Rate of Perceived….. 9.0 2.5 2.0 8.0 5.0 3.0  
4 Average Rate of Perceived….. 9.0 2.0 2.0 8.0 6.0 3.0  
5 Average Rate of Perceived….. 9.0 2.5 2.0 8.0 4.0 3.0  
6 Average Rate of Perceived….. 9.0 2.0 1.0 8.5 4.0 2.0  
7 Average Rate of Perceived….. 9.0 2.5 2.0 8.5 5.0 2.5  
  Average 8.9 2.5 1.9 8.0 5.1 2.6  
                 
  Heart Rate       Max Avg Rec  
1 Average       123 92 92  
2 Average       132 103 94  
3 Average       130 99 80  
4 Average       129 100 n/k  
5 Average       120 86 n/k  
6 Average       141 110 N/K  
7 Average       122 100 N/K  
  Average       128 99 89  
                 
1 Minutes Trained 51 58  
2 Minutes Trained 15 87  
3 Minutes Trained 26 59  
4 Minutes Trained 28 55  
5 Minutes Trained 15 65  
6 Minutes Trained 15 59  
7 Minutes Trained 29 59  
  Total 2 hours, 59 minutes 7 hours, 22 minutes  
                 
    CYCLE  
  FLOFIT DATA 1 2 3 4 5 6  
  Level 2 2 2 2 3 3  
  Minutes 14 14 20 20 20 14  
  Rounds 17 18 30 32 21 20  
  Seconds 07:40 11:52 00:40 00:37 03:19 00:42  
  Per Round  
  Rest 0 0 0 0 0 0  
  Breaks  
                 
    CYCLE AVERAGES        
  FLOFIT DATA 7          
  Level 4          
  Minutes 20 17        
  Rounds 20 23        
  Seconds 01:00 09:38        
  Per Round  
  Rest 0 0        
  Breaks  

A NEW JOURNEY

Monday 13th October
Bring The Flow
Get Out Of Its Way

 

 


A New Journey
Bring The Flow
Get Out Of Its Way!

Info A REALISATION

The last 173 days of training have been amazing. I loved the good, bad and neutral times! Or in my map of the world; the great, growing and balanced times! It was an honour and a blast!

As Nelly Furtado said, "Why do all good things come to and end?" The great thing about this type of training is that the good things don't come to an end, only that particular journey. Even the journey is not the end, but a pause while one consolidates the attributes developed, shores up identified leakages in performance, refines everything and then continues along the pathway a better person than before.

Tacfit Fire Fighter: First Alarm was just fantastic. I displaced my Tacfit26 training to undertake it and climbed very big mountains. I will be returning to Tacfit26 in the future but something really interesting happened near the end of First Alarm. Something that caught me off guard and displaced my immediate training plans.

I read a forum post about 4 weeks ago that I deemed both judgementally presumptuous and subtly offensive. It really pi$&ed me off. The initial anger became fuel for creative thought and more importantly a realisation. Within a very short period of time I had re-evaluated my current training knowledge/approach and began to understand that I had assimilated more than I had known. I felt that I was closer to the autonomy that I have been seeking. The result was a very clear picture for the future that included specific areas of focus to shore up potential weaknesses and aid performance within my chosen training/recreational pursuits. Previously the setting of training goals was done with uncertainty and over-thinking. This time round was calm, confident and correct :) 

The result is a program that incorporates the 4-Day Wave and targets areas for specific development while maintaining some of the attributes that I gained while undertaking Tacfit Fire Fighter. I am REALLY excited about it.

This new approach results in the shelving of Clubbell Mass Evolution, which was my original post-Fire Fighter training plan, but it I am making the right decision. Choosing to do Mass Evolution was based on a whim. Now I have a laser-focus for efficient personal progress. I am also eager to resume Tacfit26 and am really excited to undertake it after shoring up my current identified weaknesses. Future Tacfit training will be done by the 'better me' that will come later :)

My training log will also evolve into a cyclic event with updates every 4 days. I will consolidate the Mod, High, No, Low days into one log. This time round will be more data driven as opposed to in-depth thought processes. I feel that my log is evolving along with my physical evolution. 

I am not a pie-eyed in the sky, happy-clappy air don’t move type of person. I personally think every day is a ‘fight’ (metaphorically). I do, however, firmly believe that there is positive in almost everything. Or more accurately, positive (thoughts/actions) can be drawn from almost everything. The original negative communication, which has now faded into a distant memory, has manifested into something quite exciting. 

A small shift in focus can have dramatic results. I share this personal experience because the old me would have reacted VERY differently and to no one’s benefit. I believe that it is through intelligent physical training that so much more can be gained (mentally and emotionally). I have personally benefitted from such an approach. 

Bring on the next stage of evolution.........

 

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.


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
RESULTS

 

 

 Info SCORES TO DATE

High Intensity

 

Updated 5th October 2014

HIGH INTENSITY – METABOLIC CONDITIONING

I have recorded and logged copious amounts of data, 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 RECRUIT
Score 
PROBY
Score
 Proby to Fire Fighter
Score
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 RECRUIT
Peak Heart Rate 
PROBY
Peak Heart Rate
Proby to Fire Fighter
Peak HR
  
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.

 

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 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 8.5
2 FIRE FIGHTER 9 9 9 9 9 8.5
3 FIRE FIGHTER 8 8 8 8 8.5 8
4 SMOKE EATER 5 5 7 8 8 8
5 FIRE FIGHTER 9 9 9 9 7 8
6 FIRE FIGHTER 8 9 9 9 8 9
  AVERAGE RPT  8  8.16 8.5 8.66  8.66 8.33

 

 


 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 the 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 TBC

TBC

 


 

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 172 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. 

CYCLES MOD
DAYS
HIGH
DAYS
NO
DAYS
LOW
DAYS
ADDITIONAL
NO DAYS
ADDITIONAL
LOW DAYS
ADDITIONAL
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

TACFIT FIREFIGHTER - HALFWAY :)

Thursday 21st August
Tacfit Firefighter First Alarm
Cycle 12

Andy - Clubbell Training

 


 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)Cycle 11 Displaced until Monday 18th August

 Data VIDEO

 

YouTube

 

 


 Thoughts NOTES

When - 21st August 2014
What - High Intensity Montage
Why - Tacfit Fire Fighter: First Alarm - HALF WAY THERE -  Celebrating with a High Intensity Montage!

Tacfit Fire Fighter: First Alarm - HALF WAY THERE 

Celebrating with a High Intensity Montage!

21st August 2014 - My journey to date. 46 days done. 46 to go. Bring it on!

 


 

Song of the DaySong of the day - "Meet Me Halfway"  by the Black Eyed Peas.


 

 

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