We get a lot of questions about how to integrate other training
modalities into TACFIT Commando. Let's get started by talking about
one of the most popular, kettlebells.
If you'd prefer to read this on the blog, you can go here
TACFIT Commando blog ;-- Click to head to the blog
If not, let's get started...
I've had the distinct honor of being advisor to two of the largest
and most respected kettlebell organizations in the world: the World
Kettlebell Club and the International Kettlebell Strength Academy.
I've been exposed to many world champions in the sport of
Kettlebell lifting over the years, but I must admit that the time I
spent in Russia with their special operation unit trainers
(Spetsnaz) trumps everything else.
The Spetsnaz taught me how to properly plan conditioning in order
to augment tactical skills. Kettlebells were just one tool among
many. When their units were forward deployed, they usually had only
their bodyweight, a pack, rig and rope as ready training equipment.
They used whatever they had at hand, but they always kept a
laser-like focus on their end goal.
Though the technical insights you can gain by training with
kettlebell champions can enhance your safety and individual
performance in the sport, learning how to integrate kettlebell
training into an overall conditioning portfolio is what truly
determines the longevity of your success. It's easy to get caught
up in the sport for its own sake, and to lose track of the goals
that brought you there in the first place.
I was asked by these governing bodies of the sport to create the
official joint mobility warm-up program for their kettlebell
athletes, as well as the compensatory recovery program for these
extreme competitors. Because they're preparing for an individual
sport, they suffer from typical overcompensations that develop as a
result of narrow focus on that sport.
This is an important observation with larger implications. If your
goal is tactical preparedness and you train for kettlebell sport,
you could end up winning the battle (the individual session) but
losing the war (your ongoing tactical readiness). Remember: you
need to train for you.
So, how can you integrate kettlebell training with your TACFIT
Commando missions--without compromising those same missions?
Let's look at your mission calendar. You have 7 four-day day cycles
per mission
* Moderate intensity = strength practice
* High intensity = metabolic conditioning
* No intensity = joint mobility
* Low intensity = compensatory yoga
Where you insert kettlebells into your TACFIT Commando mission
depends upon your current training focus. Let's expand on each of
the 4 days
Moderate intensity = low repetition or submaximal strength
training. If you're doing timed sets, keep your sets under 4 min
and use one weight lower than the weight you lift in competition.
If you're working on repetition volume, limit your sets to less
than 15 reps.
High intensity = competitive volume or max strength training. If
you're doing timed sets, stick to 4-20 min sets. If you're working
on repetition volume, target volumes of 1-5 repetition max efforts.
No intensity = add joint mobility exercises that specifically
address and prime external rotation of forearms, the ability to
achieve elbow-to-iliac crest contact in rack, overhead elbow lock
with shoulder pack, lower back tilts, thoracic extension and
flexion, etc.
Low intensity = add movements to address any symptoms of low-back
pain, shoulder tweaks, elbow flare-ups, forearm bruising, foot
cramps, and knee pain.
If you're a kettlebell athlete, you are practicing a sport. Get
that straight. Don't confuse the fact that you're reaping
incredible fitness benefits with the fact that if you push too
hard, too often, too far, you can become "unhealthily fit."
I've dealt with many refugees from the "go hard or go home" crowd,
one of whom even prided herself on being "the unhealthiest fit
person" she knew. Being a Master of Sport means nothing if you
can't get out of bed because of injury and illness.
If you insert kettlebell training into your TACFIT Commando
moderate day, you should still practice the techniques of your
TACFIT Commando exercises as a dynamic warm-up. Go lightly, or as
RMAX Faculty Coach Joseph Wilson would say, have a sweaty smile by
the end of it.
You may do this for any moderate day in cycles 1-6, but not on the
moderate day of your final cycle (Day 27). You need that day to
prepare for your final peak performance on Day 28. That peak
performance is the primary goal of your cycle.
You can displace any TACFIT Commando high intensity day with your
kettlebell training, but remember that you're displacing it, not
replacing it. For example, if you exchange a high intensity
kettlebell session on cycle 4, then the following TACFIT Commando
cycle will still be performed at "cycle 4" as a do-over.
If you exchange a high-intensity kettlebell session for TACFIT
Commando two cycles in a row, you must drop back one cycle on your
next high intensity Commando session (i.e. if you swap in a high
intensity kettlebell session on cycle 4, complete the next four
days, and then swap in another high intensity kettlebell session,
you must drop back and perform your next TACFIT Commando high
intensity day at cycle 3).
Training hard and "working out" is easy. If you just want to do
anything and be unpredictable, then you'll get unpredictable
results.
The timing for peak performance, however, is very specific--but it's
absolutely necessary if you hope to reap the full benefits of your
training.
I promise with absolute certainty that if you follow these adjunct
instructions, you will still reap the full benefits of TACFIT
Commando while incorporating your kettlebell training into it.
Scott Sonnon
Who Dares Wins!
_______
PS-If you don't yet have your copy of TACFIT Commando, and you'd
like more in-depth information on the principles discussed in this
article, give us a visit at
http://www.profcs.com/app/?Clk=3429372 .
modalities into TACFIT Commando. Let's get started by talking about
one of the most popular, kettlebells.
If you'd prefer to read this on the blog, you can go here TACFIT Commando blog ;-- Click to head to the blog
If not, let's get started...
I've had the distinct honor of being advisor to two of the largest
and most respected kettlebell organizations in the world: the World
Kettlebell Club and the International Kettlebell Strength Academy.
I've been exposed to many world champions in the sport of
Kettlebell lifting over the years, but I must admit that the time I
spent in Russia with their special operation unit trainers
(Spetsnaz) trumps everything else.
The Spetsnaz taught me how to properly plan conditioning in order
to augment tactical skills. Kettlebells were just one tool among
many. When their units were forward deployed, they usually had only
their bodyweight, a pack, rig and rope as ready training equipment.
They used whatever they had at hand, but they always kept a
laser-like focus on their end goal.
Though the technical insights you can gain by training with
kettlebell champions can enhance your safety and individual
performance in the sport, learning how to integrate kettlebell
training into an overall conditioning portfolio is what truly
determines the longevity of your success. It's easy to get caught
up in the sport for its own sake, and to lose track of the goals
that brought you there in the first place.
I was asked by these governing bodies of the sport to create the
official joint mobility warm-up program for their kettlebell
athletes, as well as the compensatory recovery program for these
extreme competitors. Because they're preparing for an individual
sport, they suffer from typical overcompensations that develop as a
result of narrow focus on that sport.
This is an important observation with larger implications. If your
goal is tactical preparedness and you train for kettlebell sport,
you could end up winning the battle (the individual session) but
losing the war (your ongoing tactical readiness). Remember: you
need to train for you.
So, how can you integrate kettlebell training with your TACFIT
Commando missions--without compromising those same missions?
Let's look at your mission calendar. You have 7 four-day day cycles
per mission
* Moderate intensity = strength practice
* High intensity = metabolic conditioning
* No intensity = joint mobility
* Low intensity = compensatory yoga
Where you insert kettlebells into your TACFIT Commando mission
depends upon your current training focus. Let's expand on each of
the 4 days
Moderate intensity = low repetition or submaximal strength
training. If you're doing timed sets, keep your sets under 4 min
and use one weight lower than the weight you lift in competition.
If you're working on repetition volume, limit your sets to less
than 15 reps.
High intensity = competitive volume or max strength training. If
you're doing timed sets, stick to 4-20 min sets. If you're working
on repetition volume, target volumes of 1-5 repetition max efforts.
No intensity = add joint mobility exercises that specifically
address and prime external rotation of forearms, the ability to
achieve elbow-to-iliac crest contact in rack, overhead elbow lock
with shoulder pack, lower back tilts, thoracic extension and
flexion, etc.
Low intensity = add movements to address any symptoms of low-back
pain, shoulder tweaks, elbow flare-ups, forearm bruising, foot
cramps, and knee pain.
If you're a kettlebell athlete, you are practicing a sport. Get
that straight. Don't confuse the fact that you're reaping
incredible fitness benefits with the fact that if you push too
hard, too often, too far, you can become "unhealthily fit."
I've dealt with many refugees from the "go hard or go home" crowd,
one of whom even prided herself on being "the unhealthiest fit
person" she knew. Being a Master of Sport means nothing if you
can't get out of bed because of injury and illness.
If you insert kettlebell training into your TACFIT Commando
moderate day, you should still practice the techniques of your
TACFIT Commando exercises as a dynamic warm-up. Go lightly, or as
RMAX Faculty Coach Joseph Wilson would say, have a sweaty smile by
the end of it.
You may do this for any moderate day in cycles 1-6, but not on the
moderate day of your final cycle (Day 27). You need that day to
prepare for your final peak performance on Day 28. That peak
performance is the primary goal of your cycle.
You can displace any TACFIT Commando high intensity day with your
kettlebell training, but remember that you're displacing it, not
replacing it. For example, if you exchange a high intensity
kettlebell session on cycle 4, then the following TACFIT Commando
cycle will still be performed at "cycle 4" as a do-over.
If you exchange a high-intensity kettlebell session for TACFIT
Commando two cycles in a row, you must drop back one cycle on your
next high intensity Commando session (i.e. if you swap in a high
intensity kettlebell session on cycle 4, complete the next four
days, and then swap in another high intensity kettlebell session,
you must drop back and perform your next TACFIT Commando high
intensity day at cycle 3).
Training hard and "working out" is easy. If you just want to do
anything and be unpredictable, then you'll get unpredictable
results.
The timing for peak performance, however, is very specific--but it's
absolutely necessary if you hope to reap the full benefits of your
training.
I promise with absolute certainty that if you follow these adjunct
instructions, you will still reap the full benefits of TACFIT
Commando while incorporating your kettlebell training into it.
Scott Sonnon
Who Dares Wins!
_______
PS-If you don't yet have your copy of TACFIT Commando, and you'd
like more in-depth information on the principles discussed in this
article, give us a visit at http://www.profcs.com/app/?Clk=3429372 .