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CLUBBELL SECTION
Ape
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49
Gecko
50
51
52
53
10
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11
55
12
56
Ring/Strap Lawnmower
13
Mountain Climber
57
Ring/Strap Extension
14
Burpee
58
15
Tadpole Sprawl
59
Ring/Strap Swoop
16
60
17
61
18
62
19
63
20
64
Ring/Strap Cradle
21
65
Ring/Strap Skinner
22
66
23
67
Box Step-up
24
Parallel Squat
68
Box Hop-up
25
Ball Squat
69
26
70
27
Jump Squat
71
28
Front Lunge
72
29
Rear Lunge
73
30
Jump Switch
74
31
Airborne Lunge
75
32
33
Jump-up Pullup
77
34
Commando Pullup
78
35
Chinup
79
36
Pullup
80
RING/STRAP SECTION
BOX SECTION
PARALLETTE/BOX SECTION
KETTLEBELL SECTION
BAR SECTION
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38
82
39
83
40
84
41
85
42
43
Sandbag Deadlift
87
44
Sandbag Clean
88
Leg Thread
45
89
Bear
46
Sandbag Thruster
90
Kong
47
BODYWEIGHT SECTION
76
SANDBAG SECTION
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86
Clubbell Section
In any exercise where a specific weight of Clubbell is not recommended, it is because that skill progresses by
movement, not by increasing weight. Therefore, if you do not know at what weight to begin, start at the Delta level
weight for Clubbells: 15lbs for Men and 10lbs for Women. You may go lighter still, if this proves too challenging for
you.
Once you complete Alpha (Level 4) of that workout successful with good form in every repetition, then you can
begin over at Delta (Level 1) of that workout, and increase the weight: from 15lbs (men) / 10lbs (women) to 25lbs
(men) / 15lbs (women). Repeat this process with the same weight through ever level 1-4, before starting over again
with yet another heavier weight.
You are not training only one workout, or only one tool. So, do not expect this progress to be consistent. You will
plateau sometimes. You will need to back down to a lighter weight sometimes. Use common sense, and lift no
heavier a weight that you can keep good form without pain on that specific day.
Ring/Strap Section
11
12
Ring/Strap Lawnmower
Represented in Alpha, Echo, Hotel, Mike, Romeo and Whiskey Programs.
Begin with shoulders flat to floor and elbows locked.
Drive hips upward to maximum range, and pinch knees together.
Row ring to centerline chest, keeping forearms pinched to ribs. Thread one leg
under the driving leg, and roll your upper arm into the strap of the ring with an
exhale through the mouth.
Maintaining this top position before you slowly thread your knee back under
toward bridge to roll back down to the mat under control until elbows lock fully
extended. Inhale through the nose.
Switch grips in between sets, half way between total repetitions, or in between
stations.
13
Ring/Strap Extension
Represented in Alpha, Echo, Hotel, Mike, Romeo and Whiskey Programs.
Begin with shoulders flat to floor and elbows locked.
Drive hips upward to maximum range, and pinch knees together.
Row ring to centerline chest, keeping forearms pinched to ribs. Thread one leg
under the driving leg, and roll your upper arm into the strap of the ring with an
exhale through the mouth.
Once fully supported by the strap, twist at the torso to align the top shoulder
over the bottom shoulder, touching the strap, and extend your arm directly up
the line of the strap.
Maintain this top position before you regrab the ring, and slowly thread your knee
back under toward bridge to roll back down to the mat under control until elbows
lock fully extended. Inhale through the nose.
Switch grips in between sets, half way between total repetitions, or in between
stations.
14
15
Ring/Strap Swoop
Represented in Charlie, Juliet and Quebec Programs.
Beginning with feet flat, lean forward into the ring cradle position from the Knee
Press. Adjust forward onto balls of feet, but keep knees locked and quads
strong. The higher your hips are over your head, the more challenging it
becomes, but dont allow the straps to be so low that your head touches the
floor.
Dive forward keeping your hands in place until your elbows lock with an exhale
through the mouth. Keep your pelvis tucked under to prevent arching at lower
back. Press your shoulders down into the rings to prevent shrugging your
shoulders.
Once your elbows lock strong, you can press back to the original position for the
next swoop. Inhale through the nose.
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17
18
19
20
Ring/Strap Cradle
Represented in Golf, Oscar, Tango and Xray Programs.
Begin like the Knee-to-Chest basic movement. As you begin your upward row to
execute the Feet-to-Bar variation, keep knees bent, separate your feet to the
outside of the straps, and hook them firmly into the straps in external rotation. Do
not proceed unless you feel confident in your feet hook grip.
If you feel confident in your hook grip, then extend your hips toward the ground
exhaling through the mouth. Keep your shoulder blades pressed down to avoid
focusing the arch at shoulder and chest. Place your focus on hip extension.
Slightly row with elbow flexion, as you release the hips into flexion, returning your
spine parallel to the ground, knees to chest to unhook your feet and then back
down to the ground. Inhale through the nose before you exhale into the next
repetition.
21
Ring/Strap Skinner
Represented in Golf, Oscar, Tango and Xray Programs.
Like the Knee-to-Chest beginning variation, bring spine parallel to ground in
rocked back tuck. With your strongest exhale, resist with your arms and core, as
you rotate knees over head, tailbone toward the sky.
Then, begins the strongest point of controlled descent. Do not go quickly. Lower
feet by extending knees to ground. If you feel any discomfort in your shoulders,
release when your feet are on the ground, and regress to the Cradle variation,
or lower until you do not feel it.
Slightly bend the knees and hop, but only far enough to begin your upright row
to return your knees to chest, tailbone toward the sky. Then execute your same
controlled descent to complete the repetition. Inhale through the nose before you
exhale and repeat.
22
Box Section
Box Step-up
Represented in Alpha, Foxtrot, Mike, Xray and Zulu Programs.
Elbows in, forearms parallel to each other, and shoulders pressed down into
packed position (no shrug). Lift knee to chest, and lift toes up. Land mid-foot
and bring second foot up to meet it. Place entire foot on box, and do not land
leading with ball of foot. Use the middle, land with the whole, absorb knee to
chest to keep low. Avoid standing up. Keep head as even on one plane as
possible, like under a low ceiling.
Step back and off, but do not land ball of foot. Land with toes off the floor, midfoot, entire foot flat. Bring other foot down to meet it for one repetition. Attempt
to exhale through the entire process. Inhale through the nose before your next
repetition.
24
Box Hop-up
Represented in Alpha, Foxtrot, Mike, Xray and Zulu Programs.
In the Step-up, you learn to keep your head on one plane, absorbing knee to
chest. In the Hop-up, apply that lesson. Begin mid-foot on the ground, and leave
the ground with your entire foot, heels down. Bend knees squatting down and
slightly bending forward like a ski-slope. Exhale through the mouth and hop up
onto the box. When you land, use mid-foot focus, landing with entire foot flat,
absorb knees to chest with a deeper exhale through the mouth.
Keep elbows in to avoid using hands to help you swing into a hop. Imagine you
are holding something cradled in your arms.
Hop back off the box and land heels down, mid-foot, absorbing butt to heels
bending at knees. Inhale through the nose before exhaling into your next jump.
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26
27
Parallette/Box Section
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30
31
32
33
34
35
Kettlebell Section
In any exercise where a specific weight of Kettlebell is not recommended, it is because that skill progresses by
movement, not by increasing weight. Therefore, if you do not know at what weight to begin, start at the Delta level
weight for Kettlebells: 8kgs for Men and 6kgs for Women. You may go lighter still, if this proves too challenging for
you.
Once you complete Alpha (Level 4) of that workout successful with good form in every repetition, then you can
begin over at Delta (Level 1) of that workout, and increase the weight: from 8kgs (men) / 6kgs (women) to 16kgs
(men) / 12kgs (women). Repeat this process with the same weight through ever level 1-4, before starting over again
with yet another heavier weight.
You are not training only one workout, or only one tool. So, do not expect this progress to be consistent. You will
plateau sometimes. You will need to back down to a lighter weight sometimes. Use common sense, and lift no
heavier a weight that you can keep good form without pain on that specific day.
37
38
39
40
41
42
43
Bodyweight Section
Leg Thread
Represented in Bravo, Echo, Hotel and Tango Programs.
The Leg Thread focuses on core and hip rotation, and can be performed traveling
or in one space.
Begin on your back in shoulder bridge and let your knees drift to one side. The
leg on the side that drifts threads the foot under the bent knee of the rear leg,
until you roll over onto your forearms. Keep hips high. To return, bring the
opposite knee under the leg you just threaded, until you return to shoulder
bridge. Keep both feet on the floor throughout the entire movement. Exhale
through the mouth upon rotation.
45
Bear
Represented in Bravo, Echo, Hotel and Tango Programs.
The Bear Crawl focuses on overhead stabilizing strength and leg strength, and
can be performed traveling or in one space. Walk forward two hands and
backward two hands to remain in one area.
Begin bent over like performing a Rocca press. Reach forward with one hand
and then bring the same side foot up to recover the space; repeat on opposite
side. Keep body rounded and high. Imagine that you are working on your incline
press or handstand pushup position. Stay light on your feet but keep your knees
strong though knees unlocked. Exhale as you step.
46
Kong
Represented in Bravo, Echo, Hotel and Tango Programs.
The Kong focuses on core contraction and pull-over back strength, though when
done incorrectly it can feel more like the top of a pushup position. You can
perform the move by traveling across the floor or remain in one space by
advancing one and spinning 180 degrees.
Start in a flat-foot squat and fall forward onto balls of feet. As you do, then
exhale reach out with your hands and PULL the ground, so that your body surges
forward. Imagine sweeping your hands along the floor beneath your knees, rather
than leaning forward onto them like a pushup. Keep exhaling through the mouth
until you recover your knees to your chest, in flat-foot squat.
47
Ape
Represented in Bravo, Echo, Hotel and Tango Programs.
The Ape step focuses on hip rotation and lateral core roll stabilization (like a
cartwheel). It can be performed traveling or in one space by advancing twice,
then switching directions and advancing twice the opposite way.
Begin in a Cossack Squat (knee down, heel down.) If you cannot perform this
without discomfort to the knee, then regress to the Kong. It will come with time
and patience, not force.
Then, shift your weight to ball of foot as you fall forward with your hands like
Kong. But instead of pulling forward, pull from near hand to far hand, moving
your torso and legs next to your hands.
When you kick your leg through, switch from the new Cossack Squat position to
the original before proceeding, into another Ape, or switching directions to stay
in one place.
48
49
Gecko
Represented in Charlie, Golf, Juliet and Quebec Programs.
The Gecko can be performed stationary.
From Quad Squat position, ensure that you have equal balance between all four
limbs: 25/25/25/25% weight distribution. Practice lifting hand and opposite foot
first on both sides.
Then, to perform the full exercise, lift from the back of your elbow and the
outside of the lifting knee, imagining that you want to bring the elbow and
outside knee around in a circle to touch each other behind you. Dont lift from
hand (bending the elbow) and foot (bending the knee); instead, keep your elbow
and knee angle constant through the exercise if possible. Switch sides to
complete a repetition. The stronger your exhale, the stronger your core.
50
51
52
53
54
55
56
Mountain Climber
Represented in Delta, Lima and Yankee Programs.
Our mountain climber requires specific components. Please focus on these to
ensure safety and progress in the entire program.
Begin with front foot flat, knee between arms, elbows locked, hands flat. Rear leg
should begin bent, and then under control, squeeze quad into knee lock.
Exhale through the mouth as you rapidly bring knee to chest of the back leg, as
you kick the front leg back to replace it. Keep hips as low as possible, but no
higher than shoulder height. Lower = better.
Right / Left = one repetition.
If you cannot achieve this basic position, then you may place leg outside elbow,
but thigh must remain in contact with arm. Do not arch at lower back, and you
must have heel down on the front leg.
57
Burpee
Represented in Delta, Lima and Yankee Programs.
Please do not get lost in our name with other variations of the Burpee. Use our
technique recommendations to ensure safety and progress in our program.
Begin standing and bend at waist to place hands on the ground. Maintain elbow
lock the entire exercise.
Exhale through the mouth and jump both legs backward. Tuck tailbone and
strengthen hips to resist arching at lower back. If you do not perform this under
strong tension resisting lower back arch, you may hurt your lower back.
As you load your hips by the tension of resisting backward extension of spine,
pop up your hips and land midfoot flat-foot in a squat. Stand and inhale through
the nose before exhaling into the next repetition.
58
Tadpole Sprawl
Represented in Delta, Lima and Yankee Programs.
There are many variations of the sprawl in fighting and wrestling. Please use our
recommendations to ensure safety and progress in our program.
With an exhale through the mouth, roll shoulders up, back, and lift chest up while
pushing hips forward. Bend at knees until you feel your heels nearly begin to lift,
and then squat down. Place your hands on the ground.
Externally rotate your legs, heels pointing inward, and swim them backward and
apart, like a tadpole kicking. Turn your head to the side, and keep your hands
close to your chest as you absorb your impact.
Press to elbow extension, and arch your back. Bring your knees to your elbows
until you arrive in a flat foot squat. Stand, and inhale through the nose before you
exhale into the next repetition.
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Parallel Squat
Represented in India, Juliet, Romeo and Uniform Programs.
There are many squats. Please use our technique recommendations for optimal
safety and progress in our program.
Begin with elbows in and forearms parallel. Sit backward and down until thighs
are parallel with the ground. Keep heels down and avoid external rotation on the
feet (though dont force them parallel.)
Touch elbows to inner thighs, but dont round the back to do so. Go as low as
you can while keeping your shins perpendicular to the ground, and your back
flat.
Exhale through the mouth as you squat, exhale more deeply as you drive midfoot to standing, and then inhale through the nose before you exhale into the
next rep.
68
Ball Squat
Represented in India, Juliet, Romeo and Uniform Programs.
Begin with elbows in and forearms parallel. Sit backward and down to touch the
medicine ball. Keep heels down and avoid external rotation on the feet (though
dont force them parallel.)
The medicine ball should be used to carefully take you beyond thighs parallel to
the ground. However, do not allow this to become a passive seated posture
where you must jerk your weight forward onto the balls of your feet to begin
standing. Only touch the medicine ball with your sits-bones, and then return to
mid-foot leg drive to stand.
Touch elbows to inner thighs, but dont round the back to do so. Go as low as
you can while keeping your shins perpendicular to the ground, and your back
flat.
Exhale through the mouth as you squat, exhale more deeply as you drive midfoot to standing, and then inhale through the nose before you exhale into the
next rep.
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Jump Squat
Represented in India, Juliet, Romeo and Uniform Programs.
Like the ball of foot squat, but ballistic, make your goal to lift from the crown of
your skull with a deep exhalation, and a full extension of your hips.
Exhale as you absorb into your squat and remember to place your belly firmly to
your thighs, and imagine allowing your tailbone to swing between the goal posts
of your shins.
Preserve the elastic loading of the downward squat to plyometrically launch into
the next repetition. Shift your jump to mid-foot leg drive, keeping your heels
down, and only point your toes, once you have left the ground.
Exhale through the mouth as you explode. Exhale as you squat down. Only
inhale through the nose passively as you relax your exhale within the movement.
This exhale will take practice.
71
Front Lunge
Represented in Delta, Sierra and Victor Programs.
Elbows in, forearms parallel. Step forward, spine perpendicular to ground. Legs
at two 90 degree bends. Feet shoulders width distance. Lower yourself like your
back is sliding down the wall behind you. Dont bend at the hips; sit down spine
straight up. Dont round your back; keep it flat.
Exhale downward through the mouth. Inhale upward through the nose.
Keep your hands open, your fingers loose and dont clasp your hands together.
You may touch the mat with your rear knee softly. Drive front leg mid-foot to
press back up to standing. Step back to shoulders width apart. Right / Left
equals one full repetition.
72
Rear Lunge
Represented in Delta, Sierra and Victor Programs.
Elbows in, forearms parallel. Step backward, spine perpendicular to ground.
Legs at two 90 degree bends. Feet shoulders width distance. Lower yourself like
your back is sliding down the wall behind you. Dont bend at the hips; sit down
spine straight up. Dont round your back; keep it flat.
Exhale downward through the mouth. Inhale upward through the nose.
Keep your hands open, your fingers loose and dont clasp your hands together.
When stepping backward maintain shoulder width stance, you may touch the
mat with your rear knee softly. Exhale downward through the mouth. Inhale
upward through the nose.
Drive front leg mid-foot to press upward to free the rear leg to stand. Step
forward to shoulders width apart. Right / Left equals one full repetition.
73
Jump Switch
Represented in Delta, Sierra and Victor Programs.
Elbows in, forearms parallel. Spine perpendicular to ground. Legs at two 90
degree bends. Begin in lunge. Dont bend at the hips; sit down spine straight up.
Dont round your back; keep it flat. You may touch the mat with your rear knee
softly.
Keep your hands open, your fingers loose and dont clasp your hands together.
Drive off of front leg flat foot, and rear leg ball of foot. Switch legs in the air and
absorb into the lunge with an exhale through the mouth. Preserve the elastic
energy of the lunge, to help propel you into the next lunge.
Right / Left equals one full repetition.
74
Airborne Lunge
Represented in Delta, Sierra and Victor Programs.
Elbows in, forearms parallel. Spine perpendicular to ground. Legs at two 90
degree bends. Begin in lunge. Dont bend at the hips; sit down spine straight up.
Dont round your back; keep it flat. You may touch the mat with your rear knee
softly.
Keep your hands open, your fingers loose and dont clasp your hands together.
Drive off of front leg flat foot, and rear leg ball of foot. Bring rear knee into chest
before hitting the ground with your feet. Absorb into the lunge with an exhale
through the mouth. Preserve the elastic energy of the lunge, to help propel you
into the next lunge.
Right / Left equals one full repetition. Explode off the mat, driving straight upward
toward the sky.
75
Bar Section
Jump-up Pullup
Represented in Alpha, Foxtrot, India, Mike, Romeo and Zulu Programs.
Start on box high enough that you can jump to overgrip your pullup bar. Pull your
shoulders down. Flair your lats. Tuck your tailbone. Contract your core. Tighten
your quads. Exhale powerfully as if youre going to be punched in the belly.
Relax and drop to box. Inhale through the nose before your next repetition.
You absolutely must establish this power chamber, to achieve this structure
throughout the rest of our program. Without it, you cannot safely progress
through the rest of the pulls.
77
Commando Pullup
Represented in Alpha, Foxtrot, India, Mike, Romeo and Zulu Programs.
Establish one pullup grip overhanded and one chinup grip underhanded. Exhale
to achieve the power chamber contraction of the core, pelvic tuck and back
muscles.
Pull both elbows to your ribs, and the bar to your neck. Pull your head to one
side of the bar.
Lower under control to elbow extension. Inhale through the nose before you
exhale into the next pull. Remain on one side for an entire set and do not switch
grips until next set, or when you drop off.
78
Chinup
Represented in Alpha, Foxtrot, India, Mike, Romeo and Zulu Programs.
In double underhand grip, no closer than shoulders width, first establish your
power chamber position. Exhale through the mouth as you pull your elbows to
your ribs.
Be careful when lowering to full extension of the elbows, because if you have not
fully released your elbows this can become a painful area. If you cannot perform
the full range without pain, do not do partials. Regress to the commando pullup.
79
Pullup
Represented in Alpha, Foxtrot, India, Mike, Romeo and Zulu Programs.
In double overhand grip no wider than shoulders width, establish the power
chamber position. Pull elbows to the ribs with a powerful exhale through the
mouth.
Take care to keep shoulder blades packed down with your shoulders off your
neck (no shrug) when you lower to full elbow extension. Inhale through the nose
before you exhale into the next repetition.
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Sandbag Section
In any exercise where a specific weight of Sandbag is not recommended, it is because that skill progresses by
movement, not by increasing weight. Therefore, if you do not know at what weight to begin, start at the Delta level
weight for Sandbags: 8lbs for Men and 6lbs for Women. You may go lighter still, if this proves too challenging for
you.
Once you complete Alpha (Level 4) of that workout successful with good form in every repetition, then you can
begin over at Delta (Level 1) of that workout, and increase the weight: from 8lbs (men) / 6lbs (women) to 10lbs
(men) / 8lbs (women). Repeat this process with the same weight through ever level 1-4, before starting over again
with yet another heavier weight.
You are not training only one workout, or only one tool. So, do not expect this progress to be consistent. You will
plateau sometimes. You will need to back down to a lighter weight sometimes. Use common sense, and lift no
heavier a weight that you can keep good form without pain on that specific day.
Sandbag Deadlift
Represented in Kilo, Tango and Yankee Programs.
More of a squat and deadlift combination, the term deadlift has become the
nickname for this technique, so dont get lost in deadlift variations from other
sports. Focus on our safe technique recommendations, not the use of the name
by others.
Begin sitting backward with thighs parallel to ground, and back flat. Lock elbows
and internally rotate elbow pits away from you in the direction you face. Touch
the sandbag to the mat, and keep that active extension with tricep tension
throughout the lift.
Drive mid-foot into the ground and extend hips. Tuck tailbone and extend hips
fully forward with a deep exhale from the belly. Sit back, keep elbows locked,
touch sandbag to mat actively and under control with no wrist wobble.
Inhale through the nose before you exhale into the next lift.
87
Sandbag Clean
Represented in Kilo, Tango and Yankee Programs.
Performed like an explosive version of our squat deadlift, accelerate the sandbag
vertically until you can drive the handles under the sandbag causing it to rotate
like a cylinder.
Exhale as you catch it cradled in your arms with a slight squat to absorb the
weight.
Unwind the sandbag into the full extension of your elbows as you squat down to
the mat in preparation of the next repetition. Under control, ensure that the
sandbag does not rip your elbows into hyperextension.
Inhale through the nose, before you exhale into the next rep.
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Sandbag Thruster
Represented in Kilo, Tango and Yankee Programs.
Performed like an explosive version of our squat deadlift, accelerate the sandbag
vertically until you can drive the handles under the sandbag causing it to rotate
like a cylinder.
Exhale as you catch it cradled in your arms with a deep squat to absorb the
weight.
Come out of your squat into a full sandbag press overhead, shoulders packed
down with an exhale through the mouth. Catch back in clean position with a
slight squat to absorb into the hips.
Unwind the sandbag into the full extension of your elbows as you squat down to
the mat in preparation of the next repetition. Inhale through the nose, before you
exhale into the next rep.
90