Daily Journal LEVEL 1 · The TACFIT Mass Assault Daily Journal LEVEL 1 “Pre-Recruit” workout...

The TACFIT Mass AssaultDaily Journal

LEVEL 1“Pre-Recruit” workout series

4x7 calendar

TACFIT® Tactical Fitness Systems

TACFIT Mass Assault Workout Journal

Scott Sonnon, Chief Operations OfficerCopyright 2014 by RMAX International

All rights reserved.No part of this book may be used or reproduced in any manner whatsoever without written permission except in the case of brief quotations embodied in critical articles and reviews. For information address:

RMAX InternationalP.O. Box 501388Atlanta, GA 31150Website: WWW.RMAXINTERNATIONAL.COM

Email comments and questions to: [email protected]

TACFIT® is a registered trademark of Sconik International LLC.DISCLAIMER:

The information in this book is presented in good faith, but no warranty is given, nor results guaranteed. Since we have no control over physical conditions surrounding the application of information in this book the author and publisher disclaim any liability for untoward results including (but not limited) any injuries or damages arising out of any person's attempt to rely upon any information herein contained. The exercises described in this book are for information purposes, and may be too strenuous or even dangerous for some people. The reader should consult a physician before starting TACFIT® or any other exercise programs.

LEGAL STATEMENT:

When purchasing equipment, or any other products from RMAX International, the purchaser understands the risks associated with using this kind of equipment and/or other products, and the purchaser understands and assumes any and all the risks associated with following instructions from other products, and agrees not to hold RMAX International, as well as any officers, members, employees, assistants, volunteers, assignees, or agents of any type whatsoever, acting on or in behalf of the aforementioned entities and persons, responsible for injuries, maintenance, and/or supervision.

ATTENTION:

Nothing within this information intends to constitute an explanation of the use of any product, or the carrying out of any procedure, or the process introduced by, or within any material. This site, and its officers and employees accept no responsibility for any injuries, or damagesarising out of any person's attempt to rely upon any information contained herein. Consult your doctor before using this, or any other exercisedevice. Do not use if you have an injury, or are experiencing pain or inflammation in parts of your body without first consulting your doctor. Use this product at your own risk. Failure to follow instructions, and/or using this product in any way other than its intended use could result in injury.

IMPORTANT:

Please be sure to thoroughly read the instructions in this book, paying particular attention to all cautions and warnings shown for TACFIT to ensure their proper and safe use.

T A C F I T 4 X 7 C A L E N D A Rno intensity low intensity moderate intensity high intensity

Cycle 1 Mobility

1Compensation

2strength

3conditioning

4Cycle 2 Mobility

5Compensation

6Strength

7Conditioning

8Cycle 3 Mobility

9Compensation

10strength

11conditioning

12Cycle 4 Mobility

13Compensation

14Strength

15Conditioning

16Cycle 5 Mobility

17Compensation

18strength

19conditioning

20Cycle 6 Mobility

21Compensation

22Strength

23Conditioning

24Cycle 7 Mobility

25Compensation

26strength

27conditioning

28

D A Y 1 : M O B I L I T Y“ P R E - R E C R U I T ”

Resting Heart Rate Heart Rate Maximum

220-AGENo Intensity Mobility

Target Heart Rate 0-40% Maximum

T A C F I T M A S S A S S A U L T

D I R E C T I O N S :As this is a recovery day, do not exceed 40% of your heart rate maximum.

Perform the mobility drills in these blocks for the workout.

Perform 60 seconds of each mobility drill in circuit style, one after another for 6 minutes total. REPEAT the circle 3X for 18 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.

Spend more time in general if you need it on your mobility. You may also add other mobility as long as you perform at minimum the drills listed on this page.

Mobility DrillCORE SIT THRU

ARM SPRINT

ARRESTED THORAX CIRCLE

ELBOW CORKSCREW

SHOULDER THREAD

HIP SCREW

D A Y 2 : C O M P E N S A T I O N “ P R E - R E C R U I T ”


220-AGELow Intensity Compensation



D I R E C T I O N S :As this is a recovery day, maintain between 40-60% of your heart rate maximum.

Perform the compensation drills in these blocks for the workout.

Perform 60 seconds of each compensation drill in circuit style, one after another for 6 minutes total. REPEAT the circle 3X for 18 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.

Spend more time in general if you need it on your compensation. You may also add other compensation drills as long as you perform at minimum the drills listed on this page.

Compensation DrillLEG PIGEON

KNEELING HANDCUFF

WARRIOR TRIANGLE

SQUATTING LOCUST

SEATED SPINAL TWIST

SPLIT LEG FORWARD FOLD

D A Y 3 : S T R E N G T H L E V E L 1“ P R E - R E C R U I T ” M O D E R A T E I N T E N S I T Y

DATE Heart Rate Maximum: 220-AGE Target Heart Rate 60-80% Maximum

Circuit Round 1 Round 2 Round 3 Round 4

Front Lunge Curl

Bridge PressDouble Overhead

Standing Side Bend

Upright Row

Standing Twist Press

Swing


D I R E C T I O N S :WARM-UP: Perform 60 seconds of each warm-up drill in circuit style, one after another for 6 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.

WORK-OUT: Perform 35 seconds of each exercise in circuit style - 3.5 minutes for one circuit round. Take a 60 second break. Then, restart the follow-along video and perform the circuit again for a total of 4 rounds, or 18 minutes total, including the 60 second break.

If you need, perform 35 seconds on one side for an entire round; then switch to the other side on the next round for the entire 35 seconds. So, in four rounds, you will perform 2 total rounds on one side, and 2 total rounds on the other side.

If your technique level decreases, then slow down until you can keep very good technique. If you cannot, park the bell and pause and recover for the rest of the time until the next exercise begins.

During your 60 second break, write down the number of repetitions and the weight you used for each exercise, so you can track your progress.

Before your cool-down begins, take your heart rate for one minute, and exhale as you count to slow down your heart rate.

COOL-DOWN: Perform 60 seconds of each cool-down drill in circuit style, one after another for 6 minutes total. Where the drill is on one side, perform 30 seconds on one side, and switch to the other side for 30 seconds.

Warm-Up

CORE SIT THRU

ARM SPRINT


ELBOW CORKSCREW

SHOULDER THREAD

HIP SCREW

Cool-Down

LEG PIGEON

KNEELING HANDCUFF

WARRIOR TRIANGLE

SQUATTING LOCUST

SEATED SPINAL TWIST



D A Y 4 : C O N D I T I O N I N G L E V E L 1“ P R E - R E C R U I T ” H I G H I N T E N S I T Y



Front Lunge Curl


Standing Side Bend

Upright Row


Swing








Warm-Up

CORE SIT THRU

ARM SPRINT


ELBOW CORKSCREW

SHOULDER THREAD

HIP SCREW

Cool-Down

LEG PIGEON

KNEELING HANDCUFF

WARRIOR TRIANGLE

SQUATTING LOCUST

SEATED SPINAL TWIST












ARM SPRINT


ELBOW CORKSCREW

SHOULDER THREAD

HIP SCREW

D A Y 6 : C O M P E N S A T I O N “ P R E - R E C R U I T ”










KNEELING HANDCUFF

WARRIOR TRIANGLE

SQUATTING LOCUST

SEATED SPINAL TWIST


D A Y 7 : S T R E N G T H L E V E L 1“ P R E - R E C R U I T ” M O D E R A T E I N T E N S I T Y



Front Lunge Curl


Standing Side Bend

Upright Row


Swing









Warm-Up

CORE SIT THRU

ARM SPRINT


ELBOW CORKSCREW

SHOULDER THREAD

HIP SCREW

Cool-Down

LEG PIGEON

KNEELING HANDCUFF

WARRIOR TRIANGLE

SQUATTING LOCUST

SEATED SPINAL TWIST



D A Y 8 : C O N D I T I O N I N G L E V E L 1“ P R E - R E C R U I T ” H I G H I N T E N S I T Y



Front Lunge Curl


Standing Side Bend

Upright Row


Swing








Warm-Up

CORE SIT THRU

ARM SPRINT


ELBOW CORKSCREW

SHOULDER THREAD

HIP SCREW

Cool-Down

LEG PIGEON

KNEELING HANDCUFF

WARRIOR TRIANGLE

SQUATTING LOCUST

SEATED SPINAL TWIST












ARM SPRINT


ELBOW CORKSCREW

SHOULDER THREAD

HIP SCREW

D A Y 1 0 : C O M P E N S A T I O N “ P R E - R E C R U I T ”










KNEELING HANDCUFF

WARRIOR TRIANGLE

SQUATTING LOCUST

SEATED SPINAL TWIST


D A Y 1 1 : S T R E N G T H L E V E L 1“ P R E - R E C R U I T ” M O D E R A T E I N T E N S I T Y



Front Lunge Curl


Standing Side Bend

Upright Row


Swing









Warm-Up

CORE SIT THRU

ARM SPRINT


ELBOW CORKSCREW

SHOULDER THREAD

HIP SCREW

Cool-Down

LEG PIGEON

KNEELING HANDCUFF

WARRIOR TRIANGLE

SQUATTING LOCUST

SEATED SPINAL TWIST



D A Y 1 2 : C O N D I T I O N I N G L E V E L 1“ P R E - R E C R U I T ” H I G H I N T E N S I T Y



Front Lunge Curl


Standing Side Bend

Upright Row


Swing








Warm-Up

CORE SIT THRU

ARM SPRINT


ELBOW CORKSCREW

SHOULDER THREAD

HIP SCREW

Cool-Down

LEG PIGEON

KNEELING HANDCUFF

WARRIOR TRIANGLE

SQUATTING LOCUST

SEATED SPINAL TWIST


D A Y 1 3 : M O B I L I T Y“ P R E - R E C R U I T ”










ARM SPRINT


ELBOW CORKSCREW

SHOULDER THREAD

HIP SCREW











KNEELING HANDCUFF

WARRIOR TRIANGLE

SQUATTING LOCUST

SEATED SPINAL TWIST





Front Lunge Curl


Standing Side Bend

Upright Row


Swing









Warm-Up

CORE SIT THRU

ARM SPRINT


ELBOW CORKSCREW

SHOULDER THREAD

HIP SCREW

Cool-Down

LEG PIGEON

KNEELING HANDCUFF

WARRIOR TRIANGLE

SQUATTING LOCUST

SEATED SPINAL TWIST






Front Lunge Curl


Standing Side Bend

Upright Row


Swing








Warm-Up

CORE SIT THRU

ARM SPRINT


ELBOW CORKSCREW

SHOULDER THREAD

HIP SCREW

Cool-Down

LEG PIGEON

KNEELING HANDCUFF

WARRIOR TRIANGLE

SQUATTING LOCUST

SEATED SPINAL TWIST
