Mass Assault
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Copyright © 2010 All rights reserved.
Important: If you have access to a printer, please PRINT this report (you have our full permission). Youʼll get a lot more out of
it.
Legal Disclaimer
The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The
information should be used in conjunction with the guidance and care of your physician. Consult your physician before
beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your
physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you
are agreeing to accept full responsibility for your actions.
By continuing with the program you recognize that despite all precautions on the part of TACFIT, there are risks of injury or
illness which can occur because of your use of the aforementioned information and you expressly assume such risks and
waive, relinquish and release any claim which you may have against TACFIT and itʼs representatives, or its affiliates as a
result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.
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Preface
Field operations can take their toll on hard earned muscle mass. When the world’s real action heroes
have a few weeks at home base, they need a training program that’ll slap on muscle quickly while
continuing to enhance their performance and movement quality.
Mass often means the difference between getting hurt and getting home. The 20 to 30 extra pounds of
muscle you build with TACFIT Mass Assault can also help you hold someone down much more easily,
and for longer—and that can determine who "wins" the fight.
Whether you’re a regular Joe or a GI Joe, you need “go muscle” to stay mission ready——but that
doesn’t mean you can’t have “show muscle” that also looks great on shore leave!
The principles outlined in Mass Assault can be applied to almost any training tool, but the operators
we work with don’t always have access to fully stocked gyms. That being the case, the go-to
modality for Mass Assault Mission One is the humble dumbbell. Mission Two uses bodyweight
exercise and a med ball, and also provides exercise variations for barbells and Clubbells®.
Mass Assault uses simple tools to take you through your entire movement potential— represented by
the 6 Degrees of Freedom—so the muscle you slap on is as functional as it is beautiful. As your
nervous system adapts, you’ll add new levels of sophistication to the exercises so you continue to
stimulate muscle growth AND develop skill and coordination.
Say goodbye to “plateaus” forever.
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How to Use This Manual
Read the Introductory Briefing: understand the rules of engagement, and understand the
scope of the mission you’re about to accept.
Read the Mission One program chapter.
Download all Mission One video briefings and study the movements.
Download the Warm Up and Cool Down recovery videos.
Print out the Mission One Master Program Chart. This is your map as you navigate the next 28
days.
“The truth is, anyone can
pack on muscle mass—at
any age”
Go to Day One of the chart and get to work!
Upon successful completion of Mission One - Mass Assault, repeat these same
steps with Mission Two - Accelerator and The Drift.
It’s that easy.
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Part 1: Introductory Briefing
Sparking the Right Conditions for Mass
“Common gym wisdom” about building muscle is riddled with misconceptions.
The mainstream fitness industry would have you believe that fancy equipment and expensive
supplements are the only path to serious mass. Then there’s the idea that muscle mass must necessarily
interfere with movement quality and skill—a notion that grew out of the misguided methods of the
bodybuilding era. Finally, there’s the erroneous idea of the “Hard Gainer” and the unfortunate
misconception that we must inevitably lose muscle mass as we age. The truth is, anyone can pack on
muscle mass—at any age—by using the proper methods along with a sound nutritional strategy.
The trick to gaining mass involves:
• Putting your muscles under precisely the right amount of tension for the perfect amount of time
• Recruiting the greatest possible muscle mass with each exercise by using specially designed full body
movements
• Maximizing the efficiency of your nervous system by ensuring perfect alignment of your structure
• Continually challenging your nervous system by adding progressive levels of sophistication to the
exercises
TACFIT Mass Assault applies each of these principles to give you the greatest bang for your buck—and
in a fraction of the time required by conventional bodybuilding workouts.
Our tactical operators don’t have time to mess around, and neither do you.
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The Principles
Let’s take a closer look at the strategy behind Mass Assault.
Time Under Tension
Muscle only knows time. It doesn’t know repetition number, and it doesn’t know sets. It only knows
how long and hard it has to contract. This is typically referred to as “time under tension” (TUT).
In the average gym, personal trainers typically use a generic chart when designing a client’s program—a
memorized list of generalized goals to repetition volume:
•
Strength: 1-5 repetitions
•
Hypertrophy (growth): 8-12 repetitions
•
Endurance: 25-50 repetitions
•
Cardio: 100+ repetitions
The problem with specifying general set/rep numbers is that clients tend to rush through the reps in
order to “get it over with” and move on to the next exercise. They think the numbers are important,
when the real focus should be quality of work. TUT removes impatience from the equation because
you’re using the clock to keep you honest.
Here’s a simple breakdown of TUT as it relates to typical training goals:
•
Strength: 1-5 repetitions X 4 seconds = approximately 15 seconds
•
Hypertrophy: 8-12 repetitions = approx. 30 seconds
•
Endurance: 25-50 repetitions = approx. 1-2 minutes
•
Cardio: 100+ repetitions = approx. 5-35 minutes
As an athlete training alone or with only a timer to drive the pace, you’ll find it much easier to time
yourself than to count reps. Because you’re allowing the clock to tell you when to begin and end, you
can focus all of your attention on your performance of the movement. It’s that focus on performance
which will prompt rapid mass gains and give you the greatest benefit for the time you’re putting in.
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Compound Exercises
A complex movement chain practiced as a single movement produces a sum total training effect which
is greater than that produced if the individual components were practiced for the same number of
repetitions.
TACFIT Mass Assault incorporates movements that increase in complexity, so your gains compound as
your movement ability develops.
Structural Alignment
Exercise should transfer the training load to the ground by incorporating your entire body.
Whether you’re manipulating your bodyweight through a complex range of motion against gravity, or
wielding dumbbells and med balls in this Mass Assault program, moving weight with proper structural
alignment brings many unforeseen benefits to the tactical operator.
The muscle growth caused by the effort is only part of the point of the exercise. Even greater benefits
come from the neurological efficiency you’ll gain as a direct result of learning to integrate your body
and direct the sum of its forces.
We teach our tactical operators to recruit the greatest amount of force—with the highest degree of
efficiency—through integrating the 7 Key Components of Structure:
1)
2)
3)
4)
5)
6)
7)
Crown to Coccyx Alignment
Shoulder Pack
Arm Lock
Grip Confirmation
Core Activation
Hip Recruitment
Leg Drive
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Think of the 7 Key Components as the links in your “power chain.” When each link is aligned, force is
transferred smoothly through the entire system. If a link is missing, you’ll only have access to the force
production of the links between that break and your application of force—in the case of Mass Assault,
your dumbbell or med ball.
Let’s look at shoulder pack as an example. You may have solid grip confirmation and perfect arm lock,
but if you’re lacking shoulder pack you will only be moving the dumbbell with the force of your arm.
You will not be able to access the stabilizing force of core contraction or the driving forces of your legs.
To put that into a tactical context, a fighter who lacks shoulder pack cannot transfer the force of a strike
up his legs, snapping through his hips and out the length of his arm. Unless he learns how to integrate
proper mechanics into his strikes, he will forever be an ineffective “arm puncher.”
Each exercise in TACFIT Mass Assault is coached with reference to integrating these 7 Key
Components, so you don’t just become “bigger”—you learn to harness the full power of that mass and
apply it.
Movement Sophistication
Most of the fitness world is stuck in simplistic stupidity. This is the polar opposite of TACFIT training.
We don’t just move more—more weight, more time, more frequency—we move better, and we do this
by increasing movement sophistication.
Adding motor sophistication to the mix doesn’t just increase the challenge of the exercises—you’re
actually teaching your body a new skill. You’re assimilating a new tool that you can use to meet the
demands you face on the battlefield and on shore leave.
There’s one other benefit to increased motor sophistication. Although some people refer to it as “muscle
confusion,” the increased demands on your system go beyond just muscle. Your entire organism must
adapt to this new stimulus. Placing this new demand on your body creates a need for further adaptation
—causing greater metabolic disturbance and mass gain like you’ve never seen before.
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Programming your Mass Assault
Your entire TACFIT Mass Assault program has been carefully calibrated to give you the greatest mass
gains in the shortest amount of time—so you can bulk up between field ops and maintain constant
mission readiness.
In order to put it to work for you, it’s necessary to understand two key concepts.
We’ll first examine an intuitive rating system we’ve created to ensure you’re hitting precisely the right
intensity level on each day of the program.
The second component you must understand is the 4 Day Wave. The entire Mass Assault program is
based on a 4-day microcycle of waving intensity levels. We’ll explain what each of the 4 days looks like,
and then we’ll outline two different ways that you can program them depending on your personal work
and leisure schedule.
Intuitive Training: Your Governor
Let’s begin with the intuitive rating system.
How much is ‘a lot’? How tough is ‘tough’?
What might be considered a difficult session for a new recruit would be a walk in the park for an elite
commando, and what an elite commando considers low intensity might be beyond extreme for the
average soldier. How do you determine “low” or “high” when it’s all so subjective?
You do this by journaling your training and by applying your tools. The TACFIT Intuitive Training
Protocol gives you the ability to differentiate form, exertion and discomfort subjectively, and you can
then use this as a determinant factor in progressive resistance. By learning to quantify the subjective,
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you give yourself an immediate sense of where you stand, and you create a very accurate gauge of your
progress.
In order to make this tool work for you, you must first learn how to use it. That takes a bit of diligence in
the beginning. By journaling your training and by rating these three variables, you will come to a better
understanding of your body and you will calibrate your instrument. The skill of rating your performance
becomes more finely honed with each use, until eventually you barely have to think about it. But you
will have to think about it in the beginning.
These are the three variables you will rate after each training session:
Rate of Perceived Exertion (RPE): the subjective evaluation of your effort on a scale of 1 to 10, 10
being the hardest you’ve ever worked.
Rate of Perceived Discomfort (RPD): the subjective evaluation of your pain level on a scale of 1 to 10,
10 being the worst pain you’ve ever experienced.
Rate of Perceived Technique (RPT): the subjective evaluation of your mechanical performance on a
scale of 1 to 10, 10 being the best possible form in that exercise.
If your technique is high enough (greater than or equal to 8) and your discomfort is low enough (less
than or equal to 3) you can hold even an exertion level of 10 for as long as your stamina, strength and
endurance allow.
But your stamina, strength and endurance diminish as you begin to hit the wall. As fatigue takes over,
your technique begins to deteriorate. Without that technique you no longer have the channel to safely
harness the fluid forces of your effort, and discomfort increases. As discomfort increases, the potential
for injury also increases, and so on down the spiral. Your goal is to ride that edge of high output, high
quality technique, and to stop when you’ve tipped the balance into deteriorating form. You are playing a
game of balancing between your output and what’s being lost as ‘leakage’ to poor technique.
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In addition to carrying the potential—or even the likelihood—of injury, poor technique is repeatable. It’s
a fundamental aspect of the Law of Conditioning: whatever you repeat you are making repeatable,
whether you want to or not. The greatest efficiency lies in knowing how to precisely gauge your form so
that you stop exercising before you begin to groove poor technique.
As a general guideline, when you can sustain an RPT of equal to or greater than 8, an RPD of less than
or equal to 3, and an RPE of equal to or greater than 6 over the course of 3 sessions, it’s time to increase
a variable: frequency, intensity, speed, density, volume, complexity, etc.
Each of the four days in the 4x7 protocol includes specific target guidelines that you should be aiming
for with each of these three variables. We have also precisely calculated exactly which variable to
change, and by how much, when it comes time to move on. All you have to do is rate your performance
in terms of the Intuitive Training Protocol, and plug-and-play the program. We’ve taken care of the rest.
The 4 Day Wave
Your TACFIT Mass Assault mission unfolds in a set pattern, which escalates as you work your way
through the program. The following combination of “training days” is repeated throughout the program
for a total of 28 days per mission*:
Day 1—No Intensity
RPE: 1-2; RPT: 8 or higher; RPD: 3 or lower
When you reach the No Intensity day, follow along with the TFMAwarmup Video Briefing included in
your TACFIT Mass Assault dossier.
Your No Intensity recovery day is one of the keys to the rapid adaptation you’ll experience with this
program. Do not skip it soldier!
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Day Two—Low Intensity
RPE: 3-4; RPT: 8 or higher; RPD: 3 or lower
Your task on the Low Intensity day is to use specific compensatory movements to balance growth and
remove the parking brake from your high-performance output and mobility.
When you reach the Low Intensity day, follow along with the TFMAcooldown Video Briefing included
in your TACFIT Mass Assault dossier.
Day Three—Moderate Intensity
RPE: 5-7; RPT: 8 or higher; RPD: 3 or lower
Now the work starts. Your task on the Moderate Intensity day is to ramp up your output according to the
specific mission objectives.
When you reach the Moderate Intensity day, watch that session’s Video Briefing and follow the program
guidelines for the specific mission and level you’ve chosen to complete.
The Master Program chart at the beginning of each Mission Chapter provides detailed guidance as to
exercise selection, duration, and rest periods.
Day Four—High Intensity
RPE: 8-10; RPT: 8 or higher; RPD: 3 or lower
If you’ve been following orders, this will be your peak performance day.
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When you reach the High Intensity day, watch that session’s Video Briefing and follow the program
guidelines for the specific mission and level you’ve chosen to complete.
The Master Program chart included with each mission provides detailed guidance as to exercise
selection, duration, and rest periods.
(*see the specific Mission Briefings later in the manual for the actual program instructions and exercises)
That’s how the 4 “training days” of TACFIT shape up. This pattern is repeated for a total of 28 days—or
one complete mission.
There are no "off days.” Instead, recovery days are factored into the program which involve short
sessions of joint mobility and compensatory yoga.
How to Vary the Progression
At this point you might be asking, “What if I don’t live in an ideal world?” Sticking to a set schedule can
be difficult for some, especially when other activities must be factored in. We’ve included two
scheduling variations for TACFIT Mass Assault: the traditional 4-day wave, and a 7-day wave in which
the training days remain constant from week to week.
Scheduling on the 4-day Wave
If you are following the traditional 4x7 wave, your schedule will consist of No, Low, Moderate and High
days, repeated 7 times in succession for a total of 28 days.
See the Master Program Chart of your Mission Chapter for an overview.
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Scheduling on the 7-day Wave
If you are following a 7x4 progression, your schedule will consist of No, Low, Moderate, No, Low,
Moderate, and High days, repeated 4 times in succession for a total of 28 days.
In this version the training days remain constant from week to week, rather than shifting forward as in
the 4-day wave. This allows you to arrange your workouts so that the High Intensity day falls on the
same day each week. For example, if you’d like to hit your best effort of the week on Fridays, start with
Day 1 (No Intensity) on the previous Saturday. A little forethought and good planning can mean the
difference between sticking to a program and falling off one.
See the Master Program Chart of your Mission Chapter for an overview.
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Part 2: Mission Briefings
Mission One: Mass Assault
Mass Assault focuses on functional size gains through a dedicated hypertrophy and
strength phase.
By functional size we’re referring not just to one and two dimensional “gym”
strength, but to the diagonal, angular and rotary movements from which all true
functionality comes. The advanced biomechanics hidden in the simple-to-follow
Mass Assault training sophistications allows you to develop strength not just in 3
dimensions (so called “functional strength”) but in 6 dimensions (the 6 Degrees of
Freedom required for “tactical fitness”).
Your Mission One circuit begins by pulling blood flow to the lower body, and then
gives it a slight reprieve by working horizontal to the upper. Next, you’ll take it
back to standing for the Roll, hit the heavy Heaving motions, polish off your core
with Yaw, and finally pull whatever’s left off the ground.
All movements are completed circuit style, applying Time Under Tension for
maximum work in minimal time. There’s no rest between exercises, but 60
seconds rest between circuits. The entire program, including warm up and cool
down, should take no more than 37 minutes.
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These Master Program Charts outline each phase of your first 28-day Mission. You may choose to
complete Mass Assault with either the 4x7 or the 7x4 progression.
Chose one of the following and stick to it for the next 28 days.
The 4x7 Progression:
Intensity->
No
Low
Moderate
High
Cycle 1
Mobility
Compensation
Level 1 Movements Level 1 Movements
Cycle 2
Mobility
Compensation
Level 1 Movements Level 1 Movements
Cycle 3
Mobility
Compensation
Level 1 Movements Level 1 Movements
Cycle 4
Mobility
Compensation
Level 2 Movements Level 2 Movements
Cycle 5
Mobility
Compensation
Level 2 Movements Level 2 Movements
Cycle 6
Mobility
Compensation
Level 3 Movements Level 3 Movements
Cycle 7
Mobility
Compensation
Level 4 Movements Level 4 Movements
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The 7x4 Progression:
IntensityNo
>
Week 1 Mobility
Low
Mod
No
Low
Mod
High
Compensation Level 1
Compensation
Compensation Level 1
Level 1
Week 2 Mobility
Compensation Level 2
Compensation
Compensation Level 2
Level 2
Week 3 Mobility
Compensation Level 3
Compensation
Compensation Level 3
Level 3
Week 4 Mobility
Compensation Level 4
Compensation
Compensation Level 4
Level 4
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Mass Assault Mission Objectives
Level 1
Level 2
Level 3
Level 4
Front Lunge Curl
Rear Lunge TriExtension
One Leg Romanian
Deadlift
One Leg Romanian
Deadlift Curl
Bridge Press Double
Overhead
Bridge Press Double
HMR
Bridge Press
Alternating
Bridge Press
Alternating Stabilized
Standing Side Bend
Windmill
Side Press
Bent Press
Upright Row
Incline Row
Bent Over Row
Bent Over Row
Alternating Stabilized
Standing Twist Press
Lunge Twist Press
Split Stance Lift Up
Dragon Squat Lift Up
Swing
Push Press
Clean
Clean and Jerk
Video Download Briefings
The “Video Download Briefings” included in this dossier explain every single exercise in all 4 levels of
the Mission One program using precision coaching cues and performance goals directly related to
building mass.
Study these Briefings before attempting the movements in the chart above:
Level 1 - TFMA1instruct
Level 2 – TFMA2instruct
Level 3 – TFMA3instruct
Level 4 – TFMA4instruct
(insert link to mission briefing library)
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The How-To
The Master Program Chart on the previous page contains the set/rep coordinates you’ll need to complete
your first mission. Choose either the 4x7 or 7x4 format and follow that chart for the entire 28-days.
Here’s what to do when you reach each of the four “days”:
No Intensity Day:
Perform a complete joint mobility session for active recovery.
Mission One Mobility
Leg Thread - Glide Disc
Arm Sprint
Thoracic Circles - Hands Behind
Head
Alternating Hitchhiker / Arm Bar
Swim
Alternating Threading Arm / Glide
Disc
Parterre In/Out Knee-Hip
Reference the TFMAwarmup video briefing.
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RPE: 1-2; RPT: 8 or higher; RPD: 3 or lower
Low Intensity Day:
Warm up with the 6 minute joint mobility progression, and perform the full cool down compensation
series.
Mission One Compensation
Pigeon - Bench Variation
Kneeling Handcuff - Hips Locked
Standing Triangle
Wall Locust Single Arm
Seated Spinal Twist - Chair
Variation
Standing Split Leg Forward Fold
Reference the TFMAcooldown video briefing.
RPE: 3-4; RPT: 8 or higher; RPD: 3 or lower
Moderate Intensity Day:
Warm up with the 6 minute joint mobility progression. Reference the TFMAwarmup video briefing.
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Complete 6 rounds of the circuit outlined in the Mission Objectives chart. Perform each exercise for 35
seconds at a steady tempo, completing all 6 exercises with no rest between movements. When you’ve
finished all 6, rest for 60 seconds before moving on to the next round.
The level of difficulty for each session is specified in the Master Program Chart, and it changes from
week to week. Reference the follow-along Mission Simulation video for the level specified in that day’s
workout:
Level 1 - TFMAIsimulation
Level 2 - TFMAIIsimulation
Level 3 - TFMAIIIsimulation
Level 4 - TFMAIVsimulation
End your session with the 6 minute compensation cool down. Reference the TFMAcooldown video
briefing.
RPE: 5-7; RPT: 8 or higher; RPD: 3 or lower
High Intensity Day:
Warm up with the 6 minute joint mobility progression. Reference the TFMAwarmup video briefing.
Complete 6 rounds of the circuit outlined in the Mission Objectives chart. Perform each exercise for 35
seconds at a steady tempo, completing all 6 exercises with no rest between movements. When you’ve
finished all 6, rest for 60 seconds before moving on to the next round.
The level of difficulty for each session is specified in the Master Program Chart, and it changes from
week to week. Reference the follow-along Mission Simulation video for the level specified in that day’s
workout:
Level 1 - TFMAIsimulation
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Level 2 - TFMAIIsimulation
Level 3 - TFMAIIIsimulation
Level 4 - TFMAIVsimulation
End your session with the 6 minute compensation cool down. Reference the TFMAcooldown video
briefing.
RPE: 8-10; RPT: 8 or higher; RPD: 3 or lower
Remember: with deeper understanding comes greater benefit. Execute fewer but better reps and you’ll
reach your targets faster. The overriding objective is always “quality quantity.”
Good luck, and be safe out there.
Exercise Descriptions
The final section of this manual provides photos as a reminder of the Directives presented in the detailed
briefing videos. Study the videos carefully before you set out on this mission.
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Mission Two: Accelerator and The Drift
Accelerator and its cousin The Drift convert your new mass and strength into expressible power. This
phase adds acceleration and deceleration, turning slow and smooth into fast and furious by pairing light
weight with movements performed at high velocity.
Drift is trained on the Moderate Intensity day. This is a bodyweight-only core-centric workout — but itʼs
not your typical core routine. The unique exercise selection of The Drift, and the pattern in which each
movement is coupled with its “functional opposite,” specifically prepares you for the explosive power
generation you’ll need on the High Intensity day.
Power is not generated from the “ground up,” as was believed under the rudimentary biomechanical
model of exercise physiology. Rather, power is generated from the “core-out,” a phenomenon known as
the “Proximo-Distal Trend” in neurophysiology. The Drift is dedicated to priming your core and
rewiring that connection on the Moderate Intensity day.
Accelerator is trained on the High Intensity Day. Imagine stepping on the Accelerator to transform high
intensity into high velocity, and youʼll reap the greatest benefit from this Mission. The goal is to move as
explosively as you can while holding good form, and no faster — not just with speed, but with
acceleration. Your speed should increase through the repetition, through the set, and through the
workout.
Accelerator uses a medicine ball to take you through 8 skills which increase in complexity, cascading
the emotional challenges of the program. There are built-in movement changes to allow you to recover
from one exercise while performing the next. Fatigue, like growth, is never general. It is always specific.
If you train to revolve movement patterns you will never fade. Instead, you’ll move through, over, or
around the challenges you face with liquid agility and unpredictable adaptability.
You can use a standard med ball for the program, or you could purchase a water or sand filled variation
to empty and take into the field. Having portable tools on hand means you can push things aside in a
hotel room and never be without training options regardless of your phase of development.
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The Accelerator instructional video also includes Bonus equipment variations of the exercises that you
can use if a medicine ball isn’t available. You can do the program with the TACFIT weapon of choice the Clubbell® - or use a barbell if you’re training in a traditional gym setting.
Remember, these two programs are meant to be paired. In order to properly prepare for the explosive
velocity of Accelerator, you must “Drift” into your High Intensity day with a completely primed core.
If you fail to prime yourself with the Drift on your Moderate Intensity Day, you may not have adequate
core activation to accelerate. If you’re not able to accelerate, the Accelerator program will still give you
great functional muscle gains and fat loss, but you won’t reap the additional benefits that come from
periodization.
One final note on yearly periodization. You can maximize your gains on the Accelerator-Drift coupling
by sandwiching it between a size and strength phase on one end — such as Mass Assault, R.O.P.E., or
Spetsnaz Kettlebell — and the shredding stamina of TACFIT Commando on the other end. Your gains
will be compounded because youʼll be building off the mass and might of the prior phase. But
remember: if you donʼt “accelerate,” then Accelerator dumbs down to a mere strength workout.
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These Master Program Charts outline each phase of your second 28-day Mission. You may choose to
complete Accelerator and The Drift with either the 4x7 or the 7x4 progression.
Chose one of the following and stick to it for the next 28 days.
The 4x7 Progression:
Intensity->
No
Low
Moderate
High
Cycle 1
Mobility
Compensation
The Drift
Accelerator
Cycle 2
Mobility
Compensation
The Drift
Accelerator
Cycle 3
Mobility
Compensation
The Drift
Accelerator
Cycle 4
Mobility
Compensation
The Drift
Accelerator
Cycle 5
Mobility
Compensation
The Drift
Accelerator
Cycle 6
Mobility
Compensation
The Drift
Accelerator
Cycle 7
Mobility
Compensation
The Drift
Accelerator
The 7x4 Progression:
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Mass
Assault
s
IntensityNo
>
Cycle 1 Mobility
Low
Mod
No
Low
Mod
High
Compensation The Drift
Compensation
Compensation The Drift
Accelerator
Cycle 2 Mobility
Compensation The Drift
Compensation
Compensation The Drift
Accelerator
Cycle 3 Mobility
Compensation The Drift
Compensation
Compensation The Drift
Accelerator
Cycle 4 Mobility
Compensation The Drift
Compensation
Compensation The Drift
Accelerator
Video Download Briefings
The “Video Download Briefings” included in this dossier explain every single exercise in the Mission
Two programs using precision coaching cues and performance goals directly related to building mass.
Study these Briefings before attempting the movements in the chart above:
TACFITDrift
TACFITDriftWarmup
TACFITDriftCooldown
TACFITAccelerator
TACFITAcceleratorWarmup
TACFITAcceleratorCooldown
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The How-To
The Master Program Chart on the previous page contains the set/rep coordinates you’ll need to complete
your first mission. Choose either the 4x7 or 7x4 format and follow that chart for the entire 28-days.
Here’s what to do when you reach each of the four “days”:
No Intensity Day:
Perform a complete joint mobility session for active recovery.
Perform the Drift warmup first, followed immediately by the Accelerator Warmup. Repeat 2-3 times,
depending upon how recovered you feel.
Mission Two Mobility
Squat Overhead Circles
Sit-Thru Press
Spinal Wave
Handcuff
Shinbox Extension
Drill Bit
Locust Circle
Open Chain Knee Circle
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Mission Two Mobility
Jenga
Straddle Pillow Tilt
Asymmetrical Limb Swing
Wall Walk
Elbow Drop
Yaw Elbow Twist
Mr Roboto
Shin Roll
Reference the TACFIT Drift Warmup and TACFIT Accelerator Warmup video briefings.
RPE: 1-2; RPT: 8 or higher; RPD: 3 or lower
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Low Intensity Day:
Perform the full cool down compensation series. Do The Drift Cool Down first, followed by Accelerator
Cool Down.
Mission Two Compensation
Down Dog
Dying Warrior
Up Dog
Clasped Hand Shoulder Bridge
Cossack Squat Extended
Sleeping Warrior
Locust
Twisted Chair
Lunging Side Bend
Standing Side Pull
Lunging Back Bend
Forward Fold
One Leg Trigger
Kneeling Arm Thread
Arm Lariat
Shinbox Pigeon
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Reference the TACFIT Accelerator Cooldown and TACFIT Drift Cooldown video briefings.
RPE: 3-4; RPT: 8 or higher; RPD: 3 or lower
Moderate Intensity Day:
Warm up with the specifically-crafted 4 minute Drift Mobility Warmup. Reference the
TACFITDriftWarmup video briefing.
Complete 4 rounds of The Drift. Perform each exercise for 15 seconds per side, completing all 8
exercises with no rest between movements. When you’ve finished all 8, rest for 60 seconds before
moving on to the next round.
Recruit
Grunt
Commando
Roll Out
Roll Out Press
Lateral Roll Out
Mule Kick
Lateral Knee In
Side Plank Mule Kick
V-Up Legs
Jump Out V-Up
Jump Out Push Up V-up
Pull In
Walk Back
Jump Back
Knee Switch
Shin Squat Switch
Ape Step
Knee Walk
Knee Drag
Seal Walk
Knee Push
Seal Walk Push
Push Up Reverse Seal
Windshield Wiper
Knee “U”
Knee Circle
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Each exercise has three levels of difficulty:
• Recruit level is for those new to tactical fitness
• Grunt is for those with several missions under their belt
• Commando is for the brave folks who have completed several successful tours of duty
spanning many missions.
Begin at the level appropriate to your current ability and experience. Reference the TACFIT Drift video
briefing.
End your session with the 8 minute Drift Compensation Cool Down program. Reference the TACFIT
Drift Cooldown video briefing.
RPE: 5-7; RPT: 8 or higher; RPD: 3 or lower
High Intensity Day:
Warm up with the specifically-crafted 4 minute Accelerator Mobility Warmup. Reference the TACFIT
Accelerator Warmup video briefing.
Complete 4 rounds of Accelerator. Perform each exercise for 15 seconds per side, completing all 8
exercises with no rest between movements. When you’ve finished all 8 rest for 60 seconds before
moving on to the next round.
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Recruit
Grunt
Commando
Squat
Squat Press
Side Squat Press
Pull Over Crunch
Pullover Shotput
1/4 Get Up
Clean
Clean Rear Lunge
Rear Lunge Press
Pull Over
Leg Pull
Spinal Rock Press
Bent Over Row
Split Stance Row
Split Stance Shotput
Low Rip
Visor Thread
Low Rip Twist
Hip Snap
Squat Slam
Overhead Slam
Big Wheel
Hammer Swing
High Rip
Each exercise has three levels of difficulty:
• Recruit level is for those new to tactical fitness
• Grunt is for those with several missions under their belt
• Commando is for the brave folks who have completed several successful tours of duty
spanning many missions.
Begin at the level appropriate to your current ability and experience. Reference the TACFIT Accelerator
video briefing. The video also demonstrates BONUS variations of the movements using Clubbells and
barbells. You can substitute any of these variations if you don’t have access to a medicine ball.
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End your session with the 8 minute Accelerator Compensation Cool Down program. Reference the
TACFIT Accelerator Cooldown video briefing.
RPE: 8-10; RPT: 8 or higher; RPD: 3 or lower
Remember: with deeper understanding comes greater benefit. Execute fewer but better reps and you’ll
reach your targets faster. The overriding objective is always “quality quantity.”
Good luck, and be safe out there.
Exercise Descriptions
The final section of this manual provides photos as a reminder of the Directives presented in the detailed
briefing videos. Study the videos carefully before you set out on this mission.
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Mass Assault Exercise
Descriptions
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Mass Assault - Level One
Front Lunge Curl
Stand tall with your feet shoulder width apart, and “on rails”—pointed straight ahead rather
than splayed out. Shoulders are pulled down, and dumbbells are held in a hammer grip at your sides.
Exhale as you step forward and land with mid-foot balance. Squat on that forward leg until your thigh is
parallel to the ground. Shin and back remain perpendicular, and hips in one line. Curl the dumbbells as
you drop into the lunge.
Drive off the front leg—again from mid-foot—to return to a neutral standing position. Yield the
dumbbells back down under control as your body comes up, rather than swinging them.
Repeat, changing legs each time.
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Bridge Press Double Overhead
Begin by lying on your back with knees bent and shoulder blades pinched together. Drive from mid-foot
and squeeze your glutes to bring hips to full extension while lifting your chest over your nose. Your
weight shifts to shoulder blade contact with the ground. Remain in this position throughout.
Press the dumbbells straight up in a double hammer press. Do not rest on structure at the top, but flex
and immediately lower the dumbbells until elbows are close to ribs. Triceps are not touching the
ground. Movement is constant. There should be no rest periods in the exercise.
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Standing Side Bend
Stand with feet shoulder width apart. Hold both dumbbells overhead, with your shoulders packed down
and elbows locked to transfer the weight to your structure. Squat slightly to stabilize your hips.
Contract your glutes and quads hard, and exhale to activate your core. Hinge at the floating ribs as you
bend to each side. This is a very small range of motion, a lateral bending of the spine at the level of your
bottom ribs and then back to the starting position.
Maintain crown to coccyx alignment, and avoid the temptation of only moving your arms or only tilting
your head from side to side rather than bending from the spine.
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Upright Row
Stand with feet shoulder width apart, shoulders packed down and elbows locked to transfer the weight of
the dumbbells to your structure. Squat slightly to stabilize your hips but keep your knees soft.
LIft the dumbbells by rowing directly upwards to the level of your lower breastbone, pinching your
shoulder blades together and flaring the lats. Elbows come out, and shoulders remain packed down
throughout. Do not cheat by using your legs to lift.
When you reach the top position, immediately lower the weights under control to return to start.
Movement is constant. There should be no rest periods in the exercise. Do not pause at the bottom or
top.
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Standing Twist Press
Stand with feet shoulder width apart and one dumbbell held at waist level with elbow bent. The elbow
rests on your hip in rack position.
Exhale, turn and press the dumbbell on a diagonal over the opposite shoulder. Knees remain forward.
The waist twists as you press to bring your torso perpendicular, driving the hip of the pressing side
forward. Yield the dumbbell back down under control and move into the next rep.
Movement is constant. There should be no rest periods in the exercise. Do not pause at the bottom or
top.
Change sides on the next round.
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Swing
The Swing is propelled by hip snap and leg drive—the arm is just hanging on.
Hold a dumbbell in one hand. Maintain good crown to coccyx spinal alignment as you fold at the hips
and drive the dumbbell down between your legs. Exhale hard to activate the core, clench your glutes and
explode forward, snapping your hips to full extension and standing tall. Keep your shoulders packed and
maintain elbow lock as the dumbbell is propelled upwards by the force of this hip snap.
On the down swing, allow the weight of the descending dumbbell to pull you back into the beginning
position as you press down and load for the next rep.
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Mass Assault - Level Two
Rear Lunge Tri-Extension
Stand tall with your feet shoulder width apart, and “on rails”—pointed straight ahead rather
than splayed out. Shoulders are pulled down, and dumbbells are held in a hammer grip at the top
position of the curl.
Exhale as you step back and squat on the forward leg until your thigh is parallel to the ground. Rear
knee does not touch the ground, and weight is on ball of foot. Spine is straight but inclined about 45
degrees to the front.
Extend the dumbbells back as you drop into the lunge, locking out the arms and flexing the triceps hard.
Drive off the front leg—again from mid-foot—to return to a neutral standing position. Curl the
dumbbells back up under control as your body comes up, rather than swinging them. Movement is
constant. There should be no rest periods in the exercise. Do not pause at the bottom or top.
Repeat, changing legs each time.
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Bridge Press Double HRM
Begin by lying on your back with knees bent and shoulder blades pinched together. Drive from mid-foot
and squeeze your glutes to bring hips to full extension while lifting your chest over your nose. Your
weight shifts to shoulder blade contact with the ground. Remain in this position throughout.
Press the dumbbells straight up, rotating your thumbs inward and flexing fully at the top. Do not rest on
structure at the top but immediately lower the dumbbells until elbows are close to ribs. Triceps are not
touching the ground, and hands rotate back to hammer grip.
Movement is constant. There should be no rest periods in the exercise.
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Windmill
Stand with feet turned out at a 45 degree angle. Hold one dumbbell overhead with shoulder packed
down and elbow locked to transfer the weight to your structure. Squat slightly to stabilize your hips.
Contract your glutes and quads hard, and exhale to activate your core. Hinge at the floating ribs as you
bend to the side opposite your weighted arm. The lead leg bends and back knee locks as you squeeze the
quad of the back leg and lift the hip. Drive off mid foot of the lead leg as you bend toward it with the
near arm outstretched, reaching down with fingers in front of instep. Your face is turned up to look at the
weight, and the shoulder of the dumbbell arm is pulled down to maintain pack.
Exhale hard and drive off mid foot of the lead (bent) leg to return to top position.
Change sides on the next round.
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Incline Row
Stand with feet shoulder width apart, shoulders packed down and elbows locked to transfer the weight of
the dumbbells to your structure. Squat back slightly to create a fold in your hips. Spine is straight but
inclined forward about 15 degrees.
LIft the dumbbells by rowing upwards to the level of your chest, pinching your shoulder blades together
and flaring the lats. Elbows come out, and shoulders remain packed throughout. Do not cheat by
throwing your chest down as you lift.
When you reach the top position, immediately lower the weights under control to return to start.
Movement is constant. There should be no rest periods in the exercise. Do not pause at the bottom or
top.
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Lunge Twist Press
Stand tall with your feet shoulder width apart, and “on rails”—pointed straight ahead rather
than splayed out. One dumbbell is held at waist level with elbow bent. The elbow rests on your hip in
rack position. You will step with the leg that’s opposite your weighted arm.
Exhale as you step forward and land with mid-foot balance. As you step, press the dumbbell on a
diagonal over your opposite shoulder. The waist twists as you press to bring your torso perpendicular,
driving the hip of the pressing side forward.
Drive off the front leg—again from mid-foot—to return to a neutral position. Yield the dumbbell back
down under control as your body comes back.
Change sides on the next round.
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Push Press
Stand with feet shoulder width apart and one dumbbell held at waist level with elbow bent. The elbow
rests on your hip in rack position.
Exhale, contract your core, and dip from the knees. Press the dumbbell overhead with a hammer grip as
your legs drive back up. Your shoulder packs down as the dumbbell presses up. Yield the weight back
down into the dip and repeat, exhaling on the press.
Movement is constant. There should be no rest periods in the exercise. Do not pause at the bottom or
top.
Change sides on the next round.
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Mass Assault - Level Three
One Leg Romanian Deadlift
Begin by standing on one leg with mid foot balance. The dumbbells are held at your sides with
shoulders packed and elbows locked. Squat on the grounded leg and lean forward from the waist with a
straight spine. Lower until you establish belly to thigh contact with the grounded leg.
Exhale and drive up from mid foot balance to return to standing, locking out your hips fully at the top.
Remain on one leg throughout.
Change legs on the next round.
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Bridge Press Alternating
Begin by lying on your back with knees bent and shoulder blades pinched together. Drive from mid-foot
and squeeze your glutes to bring hips to full extension while lifting your chest over your nose. Your
weight shifts to shoulder blade contact with the ground. Remain in this position throughout.
Press one dumbbell straight up, rotating your thumb inward and flexing fully at the top. The other arm
remains lifted off the ground, with elbow pinched to ribs. Do not rest on structure at the top but
immediately lower the dumbbell until elbow is close to ribs. Tricep does not touching the ground, and
hand rotates back to hammer grip.
Repeat with the other arm, alternating back and forth. Movement is constant. There should be no rest
periods in the exercise.
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Side Press
Stand with feet turned out at a 45 degree angle. Hold one dumbbell in rack position with the elbow
resting on your hip. Your free arm is held behind your back. Squat slightly to stabilize your hips.
Contract your glutes and quads hard and exhale to activate your core. Hinge at the floating ribs as you
bend to the side opposite your weighted arm. The lead leg bends and back knee locks as you squeeze the
quad of the back leg and lift the hip. Drive off mid foot of the lead leg as you bend toward that leg and
allow the elbow of the arm holding the dumbbell to drift behind your rib cage. Once you’ve established
the bend, exhale, look up at the weight and press the dumbbell overhead.
Exhale hard and drive off mid foot of the lead (bent) leg to return to top position. The shoulder of the
dumbbell arm is packed down, and the arm remains locked overhead until you straighten. When you
reach the top, yield the dumbbell back down to start position and repeat.
Change sides on the next round.
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Bent Over Row
Stand with feet shoulder width apart, shoulders packed down and elbows locked to transfer the weight of
the dumbbells to your structure. Squat all the way back to create a fold in your hips. Spine is straight but
inclined forward to about 45 degrees to establish belly to thigh contact. Thighs are parallel and shins
perpendicular.
LIft the dumbbells by rowing upwards to the level of your chest, pinching your shoulder blades together
and flaring the lats. Elbows come out, and shoulders remain packed throughout. Do not cheat by
throwing your chest down as you lift.
When you reach the top position, immediately lower the weights under control to return to start.
Movement is constant. There should be no rest periods in the exercise. Do not pause at the bottom or
top.
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Split Stance Lift-Up
Begin in a split stance with both feet facing forward but one leg a step ahead of the other. Hold one
dumbbell with both hands. Sit back on the rear leg, and keep the knee of that leg bent and buoyant.
Turn from the trunk and drop all the way back to reach down towards the rear leg foot with the
dumbbell. Pull the dumbbell up to your chest, rotate from the waist while keeping the knees straight, and
press the dumbbell over your opposite shoulder. Both elbows lock at the top, and both shoulders are
packed down.
Yield the weight back down by bringing it to your chest and then rotating from the waist to reach the
dumbbell towards the rear leg.
Change sides on the next round.
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Clean
Stand with feet shoulder width apart and one dumbbell held in hammer grip between your legs in a dead
hang. Rip the dumbbell away from the floor by pulling directly upwards. Heels come up off the ground,
hips drive to full extension, and shoulder lifts up.
As the dumbbell reaches a position of momentary weightlessness at the top of its arc, catch the weight at
shoulder height by bringing your structure under it: elbow pulls in to rack position, shoulder packs
down, and legs squat to absorb the weight. Focus on ripping the weight off the ground as quickly as
possible, and catching it by absorbing with the entire body at the top.
Return to standing, lower the dumbbell, and start again from a dead hang.
Change sides on the next round.
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Mass Assault - Level Four
One Leg Romanian Deadlift Curl
Begin by standing on one leg with mid foot balance. The dumbbells are held at your sides in a hammer
grip with shoulders packed and elbows locked. Squat on the grounded leg and lean forward from the
waist with a straight spine. Lower until you establish belly to thigh contact with the grounded leg.
Exhale and drive up from mid foot balance to return to standing, locking out your hips fully at the top.
When you reach the top and hips are locked, perform a hammer curl with both dumbbells. Lower
immediately, and when the arms are straight move immediately into the next rep.
Remain on one leg throughout. Movement is constant. There should be no rest periods in the exercise.
Do not pause at the bottom or top.
Change legs on the next round.
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Bridge Press Alternating Stabilized
Begin by lying on your back with knees bent and shoulder blades pinched together. Drive from mid-foot
and squeeze your glutes to bring hips to full extension while lifting your chest over your nose. Your
weight shifts to shoulder blade contact with the ground. Remain in this position throughout.
Press both dumbbells straight up, rotating your thumbs inward and flexing fully at the top. This is the
start position. Lower one arm until the elbow touches the ribs, rotating the hand to hammer grip and
stopping before the tricep touches the ground. Press back up immediately, rotating the thumb inward.
When you reach the top position, repeat with the opposite arm.
Alternate back and forth, with one arm always held in top position. Movement is constant. There should
be no rest periods in the exercise.
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Bent Press
Stand with feet turned out at a 45 degree angle. Hold one dumbbell in rack position with the elbow
resting on your hip. Your free arm is held behind your back or against your belly. Squat slightly to
stabilize your hips.
Contract your glutes and quads hard and exhale to activate your core. Hinge at the floating ribs as you
bend to the side opposite your weighted arm. The lead leg bends and back knee locks as you squeeze the
quad of the back leg and lift the hip. Drive off mid foot of the lead leg as you bend toward that leg and
allow the elbow of the arm holding the dumbbell to drift behind your rib cage. The weight stays in one
place — the arm comes to full extension as you move your body away from the dumbbell with the waist
bend to get elbow lock.
Exhale hard and drive off mid foot of the lead (bent) leg to return to top position. The shoulder of the
dumbbell arm is packed down, and the arm remains locked overhead until you straighten. When you
reach the top, yield the dumbbell back down to start position and repeat.
Change sides on the next round.
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Bent Over Row Alternating Stabilized
Stand with feet shoulder width apart, shoulders packed down and elbows locked to transfer the weight of
the dumbbells to your structure. Squat all the way back to create a fold in your hips. Spine is straight but
inclined forward to about 45 degrees to establish belly to thigh contact. Thighs are parallel and shins
perpendicular.
Begin with both dumbbells at the level of your chest, shoulder blades pinched together and lats flared to
hold the weights with pec/lat lock. Elbows are held close to your ribs and shoulders remain packed
throughout.
Exhale on the descent as you yield one dumbbell down to full extension, rotating the palm over. When
you reach the bottom, immediately reverse the motion to row the weight back up to start position.
Repeat with the opposite arm, alternating back and forth. Movement is constant. There should be no rest
periods in the exercise. Do not pause at the bottom or top.
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Dragon Squat Lift-Up
Begin in a split stance with both feet facing forward but one leg a step ahead of the other. Hold one
dumbbell with both hands. Sit back on the rear leg, and keep the knee of that leg bent and buoyant.
Turn from the trunk and drop all the way back to reach down towards the rear leg foot with the
dumbbell. Rotate all the way over to place the back heel down and the front knee down in a deep dragon
squat. Both feet and the front knee are in one line.
As you reverse the dragon squat, drive off the rear leg as you pull the dumbbell up to your chest, rotate
from the waist while keeping the knees straight, and press the dumbbell over your opposite shoulder.
Both elbows lock at the top, and both shoulders are packed down. The entire drive should be one fluid
motion.
Yield the weight back down by bringing it to your chest and then rotating from the waist to reach the
dumbbell towards the rear leg and back into the dragon squat.
Change sides on the next round.
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Clean and Jerk
Stand with feet shoulder width apart and one dumbbell held in hammer grip between your legs in a dead
hang. Rip the dumbbell away from the floor by pulling directly upwards. Heels come up off the ground,
hips drive to full extension, and shoulder lifts up.
As the dumbbell reaches a position of momentary weightlessness at the top of its arc, catch the weight at
shoulder height by dipping to bringing your structure under it: elbow pulls in to rack position, shoulder
packs down, and legs squat to absorb the weight. Focus on ripping the weight off the ground as quickly
as possible, and catching it by absorbing with the entire body at the top.
Press the dumbbell overhead with a hammer grip as your legs drive back up. When the dumbbell has
upward momentum, dip your body away from once more to establish full arm lock. Stand with the
elbow locked and shoulder packed. The entire sequence should be a connected series of fluid
movements.
Lower the dumbbell and start again from a dead hang.
Change sides on the next round.
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The Drift - Recruit
Roll Out
Begin on your knees with your hands on your glide material. Exhale to engage the core, pack your
shoulders down, and clench your glutes and thighs. Slide both hands forward to full extension, until
you’re lying face down on the ground. Flex the lats to keep your shoulders packed.
Reverse the motion by again exhaling to contract the core, and pull ribs down to hips as you drive the
hips up and sit back.
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Mule Kick
Begin face down with your weight on your toes and palms, like the top position of a pushup. Shoulders
are packed down, and chin is down /crown long. Elbow pits face forward, and glutes, thighs and core
stay strong to prevent “belly sag” and maintain alignment.
Pull both legs in to a tuck, then exhale hard and drive them back out explosively, locking the hips and
knees and pressing the heels down. Keep the feet together for maximal core activation.
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V-Up Legs
Begin face down with your weight on toes and palms, like the top position of a pushup. Shoulders are
packed down, and chin is down /crown long.
Pre-stretch the core by allowing your hips to drop towards the ground, arching back as in a yoga Up Dog
pose. Then exhale hard to activate the core as you slide both feet in and drive your hips up, coming to a
flat foot position with both palms on the ground. Feet stay together and knees remain locked throughout.
Walk both hands out to return to start position, drop the hips down toward the ground, and repeat.
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Pull In
Begin face down with your weight on toes and palms, like the top position of a pushup. Shoulders are
packed down, and chin is down /crown long. Hands are on your glide material.
Pre-stretch the core by allowing your hips to drop towards the ground, arching back as in a yoga Up Dog
pose. Then exhale hard and use your hips to lift while contracting from the core to pull your hands in to
your feet, coming to a flat foot position with both palms on the ground. Feet stay together, shoulders are
packed, and elbows and knees remain locked throughout.
Slide your arms back out to start position (the feet may slide too) and repeat.
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Knee Switch
Begin in a ball of foot squat. Rotate to one side while allowing your feet to pivot. The foot you are
rotating towards goes flat foot, and the heel of the rear foot comes up as the knee of that leg touches the
ground. The torso rotates in line with the hips as one unit. Spine is straight, chin is down and crown up.
Rotate back to the opposite side, passing through the ball of foot squat. One left plus one right equals
one rep.
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Knee Walk
Begin on your knees with both hands on the ground. Ideally, your hands are placed so the fingers point
directly back at your knees. This will depend on your flexibility, so work toward this position
incrementally.
Walk your hands across the floor, and allow the lower body to follow by walking your knees. Do not
slam the heels of your hands into the floor as you walk. The fingers engage the ground first and roll from
fingertip to palm heel.
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Knee Push
Begin on hands and knees. Feet are lifted off the floor, knees are spread apart and fingers are pointed
straight ahead. Spine is straight, chin up crown down, and shoulders are packed.
Lock down your core and walk your hands back, sliding yourself backwards across the floor on your
knees.
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Windshield Wiper
Begin face down on hands and toes, with your knees tucked close to your chest.
Drive your feet out to the side, remaining in tuck and moving the lower body as a unit. Both toes
maintain contact with the floor throughout, and the hips piston up and down slightly.
One right plus one left equals one rep.
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The Drift - Grunt
Roll Out Press
Begin on your knees with your hands on your glide material. Exhale to engage the core, pack your
shoulders down, and clench your glutes and thighs.
Slide one hand forward to full extension. The other hand is in push up position with elbow close to ribs
and shoulder packed down. Reverse the motion by pulling ribs down to hips as you drive the hips up,
and the near arm simultaneously presses up.
Alternate arms, with one arm rolling out and one pressing up. One left plus one right equals one rep.
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Lateral Knee In
Begin face down with your weight on toes and palms, and the knees pulled in close to your chest in a
tuck. Shoulders are packed down, and chin is down /crown long.
Exhale hard and drive both legs out to the side explosively, locking the knees. Keep the feet together for
maximal core activation. Exhale, contract the abs hard, and pull back to the tuck. Repeat to the opposite
side. One left plus one right equals one rep.
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Jump Out V-Up
Begin face down with your weight on toes and palms, like the top position of a pushup. Shoulders are
packed down, and chin is down /crown long.
Pre-stretch the core by allowing your hips to drop towards the ground, arching back as in a yoga Up Dog
pose. Then exhale hard to activate the core as you slide both feet in and drive your hips up, coming to a
flat foot position with both palms on the ground. Feet stay together and knees remain locked throughout.
Execute a rapid and brief press to jump both hands ahead and return to start position. Drop the hips
down toward the ground and repeat. The jump, hip sag and next rep should be one fluid movement.
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Walk Back
Begin in a flat foot position with palms on the ground close to your feet. Knees are locked and feet are
together.
Drive both legs back and slide them out to full extension, ending in the top position of a pushup. Focus
on pushing the feet back with hip extension while decelerating under control and resisting the extension
of your abs. Shoulders are packed, and legs remain locked and tight throughout.
Walk your hands in towards your feet as you raise your hips back up to start position, and repeat.
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Shin Squat Switch
Begin in a ball of foot squat. Rotate to one side while allowing your feet to pivot. The foot you are
rotating towards goes flat foot, and the rear leg drops down to bring the knee, shin and inside of foot into
contact with the ground. The torso rotates in line with the hips as one unit. Spine is relaxed but straight,
chin is down and crown up.
Rotate back to the opposite side, passing through the ball of foot squat. One left plus one right equals
one rep.
If you cannot keep your heel down without knee pain, go back to Recruit level and focus on developing
the range of motion.
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Knee Drag
Begin on your knees with both hands on the ground. Ideally, your hands are placed so the fingers point
directly back at your knees. This will depend on your flexibility, so work toward this position
incrementally.
Walk your hands across the floor, and allow the lower body to drag behind you. Your legs remain in frog
position, with knees bent, and turned out so that the insides of both feet, shins and knees are in contact
with the ground. Do not slam the heels of your hands into the floor as you walk. The fingers engage the
ground first and roll from fingertip to palm heel.
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Seal Walk Push
Begin on hands and toes, like the top position of a pushup. Your toes are planted on your glide material,
legs tight together, and fingers pointed straight ahead. Spine is straight, chin up crown down, and
shoulders are packed.
Lock down your core and walk your hands back, driving yourself backwards across the floor on your
toes. Keep your legs pressed firmly together, your thighs and glutes tight and strong, knees locked and
spine straight throughout.
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Knee “U”
Begin face down on hands and toes, with legs straight and knees locked.
Exhale and draw your knees up and out to one elbow. Feet and legs stay together and hips rotate as the
legs move into the tuck. Drive the legs straight back to start position, and repeat to the other elbow.
One right plus one left equals one rep.
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The Drift - Commando
Lateral Roll Out
Begin on your knees with your hands on your glide material. Exhale to engage the core, pack your
shoulders down, and clench your glutes and thighs.
Slide one hand out to the side to full extension. The other hand is in push up position with elbow close to
ribs and shoulder packed down. Reverse the motion by pulling ribs down to hips as you drive the hips
up, and the near arm simultaneously presses up.
Alternate arms, with one arm rolling out to the side and one pressing up. One left plus one right equals
one rep.
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Side Plank Mule Kick
Begin face down with your weight on toes and palms, and the knees pulled in close to your chest in a
tuck. Shoulders are packed down, and chin is down /crown long.
Exhale hard and drive both legs out to the side explosively, locking the knees. Keep the feet together for
maximal core activation. When you reach full extension, press up into side plank. The grounded arm
shoulder is packed, and the free arm lifts and pulls elbow close to ribs.
Pull the legs back into the tuck and repeat to the opposite side. One left plus one right equals one rep.
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Jump-Out Push-Up V-up
Begin face down with your weight on toes and palms, like the bottom position of a pushup. Shoulders
are packed down, and chin is down /crown long.
Exhale hard to activate the core as you slide both feet in and drive your hips up, coming to a flat foot
position with both palms on the ground. Feet stay together and knees remain locked throughout.
Execute a rapid and brief press to jump both hands ahead. As the hands engage the ground, decelerate
into the bottom phase of a push up. Elbows are tight to ribs, shoulders packed, and the entire body is
decelerated to the ground as a unit. Drive the hips up and repeat. The jump, deceleration and next rep
should be one fluid movement.
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Jump Back
Begin in a flat foot position with palms on the ground close to your feet. Knees are locked and feet are
together.
Drive both legs back and slide them out to full extension, ending in the top position of a pushup. Focus
on pushing the feet back with hip extension while decelerating under control and resisting the extension
of your abs. Shoulders are packed, and legs remain locked and tight throughout.
Execute a rapid and brief press to jump both hands towards your feet as you raise your hips back up to
start position, and repeat.
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Ape Step
Begin with one leg in a ball of foot squat, and the other leg extended straight out in front, knee locked,
resting on the heel. Your weight is over the squatting leg.
Bend the extended leg and shift forward to bring your weight over it in a ball of foot squat. As you do,
allow the rear leg to drop down, bringing the rear knee, shin and inside of foot into contact with the
ground. The torso faces forward, spine is relaxed but straight, and chin is down and crown up.
Continue the forward motion by reaching your hands past the load-bearing leg and planting your palms
on the ground. They should be planted in a line, and beyond your foot. Next, shift your weight over
your hands, freeing up the rear leg. As the weight shifts to the hands, allow your legs to slingshot
forward and return to the start position. The movement should feel buoyant and should be driven by the
stored elastic energy of your connective tissues.
Repeat the movement, traveling across the floor. Change sides every other round, or Ape Step your way
up and back within a fixed space.
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Seal Walk
Begin on your toes with both hands on the ground. Ideally, your hands are placed so the fingers point
directly back at your knees. This will depend on your flexibility, so work toward this position
incrementally.
Walk your hands across the floor, and allow the lower body to drag behind you. Your legs remain locked
straight back throughout. Do not slam the heels of your hands into the floor as you walk. The fingers
engage the ground first and roll from fingertip to palm heel.
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Push Up Reverse Seal
Begin on palms and toes, in the bottom position of a pushup. Toes are planted on your glide material,
legs tight together, elbows close to ribs, and fingers pointed straight ahead. Spine is straight, chin down,
crown up, and shoulders are packed.
Press the ground away hard with your palms, driving through the top of the pushup to leap your hands
back. This also drives your body backwards across the floor on your toes. Keep your legs pressed firmly
together, your thighs and glutes tight and strong, knees locked and spine straight throughout.
As you land on your palms, decelerate into the bottom pushup position and move immediately into the
next rep.
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Knee Circle
Begin face down on hands and toes, with legs straight and knees locked.
Exhale and draw your knees up and out to one elbow. Feet and legs stay together and hips rotate as the
legs move into the tuck. Stay in the tuck and rotate from the hips to bring your knees directly across to
the opposite elbow. Drive the legs straight back to start position and repeat, moving in a circle.
Switch directions on the next round.
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Accelerator - Recruit
Squat
Stand with feet shoulder width apart and shoulders packed down. Hold the med ball in front with elbows
pointing down and tight to ribs.
Squat back and down to create a fold in your hips, as though you were sitting in a chair behind you.
Squat until thighs are parallel and shins perpendicular. Spine is straight, chin down and crown up.
Return to standing by exhaling and pushing the floor away with mid foot drive. Continue until hips are
fully forward and knees locked back.
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Pull Over Crunch
Begin lying on your back, holding the med ball overhead in both hands. Crunch from the abs by pulling
the ball over with arms extended but not locked. Your goal is to get the med ball between your knees and
your shoulder blades off the ground while keeping your lower back flat.
Roll back to full extension to pre stretch the core, but do not allow the med ball to rest on the floor.
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Clean
Stand with feet shoulder width apart and shoulders packed down, holding the med ball in front. Squat
back and swing the ball to shoulder height using leg heave and hip snap. As the med ball reaches a point
of weightlessness at the top of the arc, bring your elbows in to your ribs and catch the ball on structure.
Lower into a squat as you catch, squatting to thighs parallel and shins perpendicular.
Come back out of the squat by pressing off the earth with mid foot. As you reach the top of the arc,
straighten your arms to the front and allow the med ball to swing back down between your legs, loading
for the next rep.
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Pull Over
Begin lying on your back, holding the med ball overhead in both hands. Crunch from the abs by pulling
the ball over with arms extended but not locked as you sit up. Your goal is to get the med ball between
your knees and your shoulder blades off the ground while keeping your lower back flat. This time,
unlike the previous variation, you’re coming up higher and reaching out to extend the med ball beyond
your knees.
Roll back to full extension to pre stretch the core, but do not allow the med ball to touch the floor.
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Bent Over Row
Stand with feet shoulder width apart. Squat all the way back to create a fold in your hips. Spine is
straight but inclined forward to about 45 degrees to establish belly to thigh contact. Thighs are parallel
and shins perpendicular.
Begin by holding the med ball at the level of your chest, shoulder blades pinched together and lats
flared. Elbows are held close to your ribs and shoulders remain packed throughout.
Exhale as you yield the ball down to full extension. When you reach the bottom, immediately reverse the
motion to row the ball back up to start position by pulling your shoulder blades together and rowing in.
Do not drop your chest toward the ball. The torso remains stationary throughout.
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Low Rip
Stand with feet shoulder width apart. Squat back to create a fold in your hips. Spine is straight but
inclined forward to about 45 degrees.
Hold the med ball at the level of your chest with elbows bent and close to ribs. Exhale hard and drive the
ball up and over your head while maintaining the same bent elbow relationship of the arms.
Return the med ball to start position and repeat. Focus on accelerating up and over as quickly as possible
while maintaining form.
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Hip Snap
Begin with the med ball on the ground between your feet. Squat back as though sitting in a chair behind
you and bend to grasp the ball, maintaining spinal alignment. Rip the ball off the floor with leg drive and
hip snap as you return to standing. Hips are locked forward and knees are locked back at the top.
Drop the ball between your feet and repeat. Focus on acceleration as you rip the med ball away from the
earth.
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Big Wheel
Stand with feet shoulder width apart and shoulders packed down. Hold the med ball in front of one hip,
with elbows tight to ribs. Exhale and move the ball in a circle up to your shoulder plane, across in front
of your face, and down to the opposite hip. Reverse the motion to come back to the other hip.
Work the med ball back and forth like this, allowing your feet to pivot as you switch the ball from side
to side. Keep your elbows tight to your ribs throughout.
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Accelerator - Grunt
Squat Press
Stand with feet shoulder width apart and shoulders packed down. Hold the med ball in front with elbows
pointing down and tight to ribs.
Squat back and down to create a fold in your hips, as though you were sitting in a chair behind you.
Squat until thighs are parallel and shins perpendicular. Spine is straight, chin down and crown up.
Return to standing by exhaling and pushing the floor away with mid foot drive. Continue until hips are
fully forward and knees locked back.
As you reach the top portion of the squat, press the med ball overhead. Arms come behind the ears at the
top of the press, glutes are tight to protect the lower back, hips locked fully forward and knees locked
back.
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Pullover Shotput
Begin lying on your back, holding the med ball overhead in both hands. Crunch from the abs by pulling
the ball over with arms extended but not locked.
As you come up, turn the med ball to the side, bringing the lower elbow to your ribs while the other
hand clamps down on the ball to keep it in place. Allow your knees to turn out to the side in an extended
shin box. At the top of the movement, pull the lower elbow across in front of your hip socket. The top
hand stays on the ball for support.
Roll back down to start position and repeat.
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Clean Rear Lunge
Stand with feet shoulder width apart and shoulders packed down, holding the med ball in front. Squat
back and swing the ball to shoulder height using leg heave and hip snap. As the med ball reaches a point
of weightlessness at the top of the arc, bring your elbows in to your ribs and catch the ball on structure.
Lower into a reverse lunge as you catch, squatting until the front thigh is parallel and rear shin is
perpendicular. The rear knee does not touch the floor.
Come back out of the lunge by pressing off the earth with mid foot of the forward leg. As you return to
standing, straighten your arms o the front and allow the med ball to swing back down between your legs,
loading for the next rep.
Switch sides with the lunge on the next round.
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Leg Pull
Begin lying on your back, holding the med ball overhead in both hands. Crunch from the abs by pulling
the ball over to sit up. Keep elbows close to ribs as you reach the top of the crunch, and at the same time
draw both knees in. Your knees spread apart to move around the ball, and feet hover off the floor as you
draw them in.
Roll back to full extension and simultaneously extend both legs back out. Do not allow the med ball to
touch the floor. Again, feet remain off the floor throughout the extension.
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Split Stance Row
Stand in a lunge position with your weight over the front leg, and the rear leg extended out behind for
support. Knees remain shoulder width apart. Spine is straight but inclined forward to about 45 degrees to
establish belly to thigh contact on the front leg.
Hold the med ball in both hands at full extension, and to the inside of the forward leg. Pull the ball up by
drawing your shoulder blades together and rowing in. Bring it all the way up to your side, pulling in to
the open space on the long leg side across your centerline.
Yield the ball back down and repeat. Do not drop your chest toward the ball. The torso remains
stationary throughout.
Switch sides on the next round.
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Visor Thread
Stand with feet shoulder width apart. Squat back to create a fold in your hips. Spine is straight but
inclined forward to about 45 degrees.
Hold the med ball at the level of your chest with elbows bent and close to ribs. As you exhale hard and
drive the ball up, one elbow comes underneath and the palm supports the ball from below, while the
other hand clamps down to hold. Drive the ball up to the side of your head. The supporting arm moves
up and around your head as though raising the visor of a motorcycle helmet. The hip on the side of the
driving arm turns in slightly.
Return the med ball to start position and repeat. Focus on accelerating up as quickly as possible while
maintaining form.
Switch sides on the next round.
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Squat Slam
Begin with the med ball on the ground between your feet. Squat back as though sitting in a chair behind
you and bend to grasp the ball, maintaining spinal alignment. Rip the ball off the floor with leg drive and
hip snap as you return to standing. Hips are locked forward and knees are locked back at the top.
Return to the squatting position as you drive the med ball into the floor. Focus on aligning both palm
heels behind the ball and driving it down with the squat rather than throwing with the arms. Catch it on
the rebound and repeat.
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Hammer Swing
Stand with feet shoulder width apart and shoulders packed down. Hold the med ball in front of one hip,
with arms straight but slightly bent. Exhale and move the ball in a circle up to your shoulder plane, over
your head, and down the other side, stopping it suddenly at the opposite hip. Reverse the motion to
return to the starting position.
Work the med ball back and forth like this in a circle, allowing your feet to pivot slightly and your hips
to rotate as you switch the ball from side to side. Focus on ripping the ball from top position down to the
opposite hip, stopping it on a dime, and reversing the movement with sudden acceleration.
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Accelerator - Commando
Side Squat Press
Stand with feet shoulder width apart and shoulders packed down. Hold the med ball in front with elbows
pointing down and tight to ribs.
Squat back and down to create a fold in your hips, as though you were sitting in a chair behind you.
Squat until thighs are parallel and shins perpendicular. Spine is straight, chin down and crown up.
Return to standing by exhaling and pushing the floor away with mid foot drive. Continue until hips are
fully forward and knees locked back. As you reach the top portion of the squat, press the med ball
overhead and roll to one side. One hand supports the ball from below and the other clamps down to
anchor from above.
Switch sides on the next round.
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1/4 Get Up
Begin lying on your back with knees bent, holding the med ball in one hand like a shot put. The elbow
supporting the med ball is tight to the ribs. The other hand clamps down on the ball to keep it in place.
Crunch from the abs to sit up. As you reach the top of the movement, remove your top hand from the
ball and place it behind you for support. The other hand drives the med ball straight up to full extension.
Allow your knees to turn out to the side in an extended shin box so your shoulder can come to full
extension.
Lower the ball by bringing your elbow back into contact with the hip, and roll back down to start
position. The top hand returns to the med ball to clamp it in place as you roll back.
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Rear Lunge Press
Stand with feet shoulder width apart and shoulders packed down, holding the med ball in front. Squat
back and swing the ball to shoulder height using leg heave and hip snap. As the med ball reaches a point
of weightlessness at the top of the arc, bring your elbows in to your ribs and catch the ball on structure.
Lower into a reverse lunge as you catch, squatting until the front thigh is parallel and rear shin is
perpendicular. The rear knee does not touch the floor.
From the lunge, press the med ball overhead by extending and locking out the rear leg and pressing both
arms to full extension. Sink back into the lunge and lower the med ball by bringing elbows in to ribs.
Come back out of the lunge by pressing off the earth with mid foot of the forward leg. As you return to
standing, straighten your arms to the front and allow the med ball to swing back down between your
legs, loading for the next rep.
Switch sides with the lunge on the next round.
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Spinal Rock Press
Begin lying on your back, holding the med ball overhead in both hands. Crunch from the abs by pulling
the ball over to sit up. Keep elbows close to ribs as you reach the top of the crunch, and at the same time
draw both knees in. Your knees spread apart to move around the ball, and feet hover off the floor as you
draw them in.
From this position, press the med ball overhead while driving the legs straight out to stabilize. Lower the
ball and roll back to full extension by rolling down one vertebra at a time to smoothly engage the
ground. Return the med ball to overhead, but do not allow it to touch the floor.
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Split Stance Shotput
Stand in a lunge position with your weight over the front leg, and the rear leg extended out behind for
support. Knees remain shoulder width apart. Spine is straight but inclined forward to about 45 degrees to
establish belly to thigh contact on the front leg.
Hold the med ball in both hands at full extension, and to the inside of the forward leg. Pull the ball up by
drawing your shoulder blades together and rowing in. Bring it all the way up to your side, pulling in to
the open space on the long leg side across your centerline and loading the arm for the throw. Drive the
ball into the floor. Catch the med ball on the rebound and repeat. Remember to keep the 45 degree angle
on the spine throughout.
Switch sides with the lunge on the next round.
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Low Rip Twist
Stand with feet shoulder width apart. Squat back to create a fold in your hips. Spine is straight but
inclined forward to about 45 degrees.
Hold the med ball at the level of your chest with elbows bent and close to ribs. As you exhale hard and
drive the ball up, one elbow comes underneath and the palm supports the ball from below, while the
other hand clamps down to hold. Drive the ball up to the side of your head. The supporting arm moves
up and around your head as though raising the visor of a motorcycle helmet. The hip on the side of the
driving arm turns in, freeing the legs to pivot into a shallow lunge to the side.
Return the med ball to start position and repeat. Focus on accelerating up as quickly as possible while
maintaining form.
Switch sides on the next round.
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Overhead Slam
Begin with the med ball on the ground between your feet. Squat back as though sitting in a chair behind
you and bend to grasp the ball, maintaining spinal alignment. Rip the ball off the floor with leg drive and
hip snap as you return to standing. Hips are locked forward and knees are locked back at the top. The
med ball continues overhead to full arm extension and the arms move behind the ears.
As you return to the squatting position, bring the ball back over and drive it into the floor with the squat.
Use structure rather than simply throwing the ball with the arms. Catch it on the rebound and repeat.
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High Rip
Stand with feet shoulder width apart and shoulders packed down. Hold the med ball in front of one hip,
with arms straight but slightly bent. Your torso is in line with your legs, bent to about 45 degrees with
spine straight.
Exhale and drive the ball up in a circle to your shoulder plane, over your head, and down the other side,
stopping it suddenly at the opposite hip. Reverse the motion to return to the starting position. Focus on
using the hips to drive the ball up, and follow the movement with your torso. The arc of the ball stays in
the frontal plane.
Work the med ball back and forth like this in a circle, allowing your feet to pivot and your hips to rotate
to change direction when the ball is overhead.
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Scott Sonnon, TACFIT Founder
TACFIT was created by RMAX International co-founder Scott Sonnon, former USA National Police
Team Coach for Sambo submission fighting—part of the Police and Fire Fighter Olympics.
Sonnon trained for six years with the former USSR Ministry of Internal Affairs (MVD) and Special
Operations Unit (Spetsnaz) Physical Conditioning and Performance Enhancement Specialists at the
RETAL (Physical Skill Consultant Scientific & Practical Training) Center, and became the first
American to be licensed by the Russian government in these studies. He is also one of a handful of
individuals outside the former USSR to earn the coveted “Honourable Master of Sport” —the
highest athletic distinction recognized in the former Soviet Union.
Sonnon capitalized upon advances in biomechanics, stress physiology, athletic biochemistry and
sports/combat psychology to become an international champion martial artist in both Russian
Sambo and Chinese Sanshou kickboxing.
He discovered that it wasn't merely being bigger, faster or stronger than your opponents, but being
better that counted most. Through his studies of motor development technologies, he evolved the
Delta-Alpha motor sophistication approach of TACFIT, which allows rapid advancement of skill
and fitness for all populations.
Sonnon’s peak performance enhancement methods are on the scientific cutting-edge, proving
themselves again and again where it counts: in the real world, on and off the field of athletics.