The Startup Guidebooktacfit26.s3.amazonaws.com/books/TACFIT26 Start Up Guide.pdf · The Startup...

$: The Startup Guidebooktacfit26.s3.amazonaws.com/books/TACFIT26 Start Up Guide.pdf · The Startup Guidebook TACFIT, in a fraction of the standard training time, improved performance$
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The Startup GuidebookTACFIT, in a fraction of the standard training time, improved performance results beyond other

tested methods; and consistently proved to completely prevent ALL training-related injuries, despite that creating superior results. ~ An Elite Federal Law Enforcement Academy

TACFIT® Tactical Fitness Systems

The TACFIT26 Startup Guidebook

Scott Sonnon, Chief Operations OfficerCopyright 2013 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.

R E A D N O F U R T H E R !If you prefer to follow along the 108 Day Daily Journal, then read no farther than this page. In this start-up guide, you will find how to get started on your own, tailoring your progressions to new skills and your regressions to refine your basics. You will find 4 daily journals:

• Level 1: named Delta for the beginning, and the level to which you’ll always return.• Level 2: named Gamma for the targeted results of optimum fitness.• Level 3: named Beta for the experienced to tune up their refinement.• Level 4: named Alpha for the ambitious few who wish to break inner barriers.

1. To get started, turn to page 5, and print out your calendar for the next 108 Days. Print out page 4 as well, if you want to keep score as you progress.

2. Begin on page 6 titled “DAY 1” of each journal; and find one workout a day for 108 days. 3. Every drill corresponds to a page in one of your three instructional manuals. If you don’t know what a drill

involves, each will be listed under the name of each of the drills in the workout of the day. Flip over to the manual to see its photos, and read its instructions:

1. Mobility Manual2. Exercise Manual3. Compensation Manual

4. Every drill also corresponds to a video tutorial in one of your three instructional video folders. If you want more visual demonstration of the movements with coaching cues, then open up the folder and scan down through the drills to watch a video instructional of each drills.

5. Before you begin your workout, find your resting heart rate (before your start, take your heart rate for one minute), and calculate your general heart rate maximum (220-age). Each day, target a specific heart rate window percentage:

1. On Mobility Days less than 40% of your heart rate max.2. On Moderate Intensity Workout Days, between 60-80%.3. On High Intensity Workout Days, between 80-100%.4. On Compensation Days, between 40-60%.

• If you forget your heart rates, don’t worry. Get the groove of the calendar for 8-12 days, first. Then, start tracking your heart rate, once you get a feel for the program. But you’ll need to know your heart rate to make sure know when to go easy enough, and when to push sufficiently. It’s totally individualized, and based upon ALL of the stress in your day (nutritional, psychological, vocational, emotional, etc...) More will be listed in the next pages on heart rate.

6. Keep score of your repetitions and time, if you can remember. These will be very important later. You will feel good and look great from the system, but make it a goal to have concrete evidence that you can measure and improve.

7. A final request, once you really get the groove of TACFIT: please include a not on your technique, effort and discomfort, listed on a scale of 1-10 and described in the next few pages. Aim for your technique to always be very good (8-10), to be uncomfortable but not in pain (discomfort less than 4), and for your effort to match your targeted intensity level:

1. Mobility 1-32. Moderate Intensity 6-83. High Intensity 8-104. Compensation 4-6

8. Complete at LEAST all of Level 1 and all of Level 2 Daily Journals before tinkering with the exercise progressions and regressions, which will be explained in the next few pages. Once you get to Level 3, you will absolutely need to regress to your basics in Level 1. Even in Level 2, you will find that you need to regress to Level 1 in any particular exercise in workout, or all of them. Regressions are the key to Progress: when you cannot keep good form at Level 2, drop down that skill to its Level 1 version. But don’t worry, Level 1 is designed for all of us no matter what our skill level.

9. If you miss a day, don’t worry, pick up where you left off when you restart. But keep all of the days in sequence in the journal. If you want to insert some other workout, do it on your moderate or high intensity days - depending upon the difficulty of the workout - and then start over at the MOBILITY day of the TACFIT26 workout you’re about to perform.

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H O W T O T R A C K Y O U R H E A R T R A T EComplete your scoresheets during your moderate intensity sessions by listing not merely your repetitions achieved but also your heart rate, and perceived technique, effort and discomfort levels.

HRmax is often listed as [HRmax = 220-AGE]. It’s impossible to be accurate with a

general formula, but this is a guideline. Follow your own intuition, if your

perceived effort (on the next page) is greater than your heart rate.

During the workout rest periods or “recovery” find your heart rate and check the clock. Count for 15

seconds and then multiply by 4 to know your heart rate beats per minute (BPM).

For example, a 50 year old HRmax by this formula would be: 220-AGE =

170 HRmax. So, here’s a short-hand example of how to quickly figure out

your heart rate target for the workout:

SAMPLE 50 Year Old:

Mobility Days (0-40%): 170 / 10 = 17; 17X4 = 68;

A 50 year old would target less than 68BPM on a Mobility Day.

Moderate Days (60-80%): 170 / 10 = 17; 17X6 and 17x8 = 102-136;

A 50 year old targets between 102-136BPM on a Moderate Day.

High Intensity Days (80-100%): 170 / 10 = 17; 17X4 = 68;

A 50 year old targets between 136-170BPM on a High Intensity Day.

Compensation Days (40-60%): 170 / 10 = 17; 17X4 = 68;

A 50 year old targets between 68-102BPM on a Compensation Day.

You can also keep aware of your breathing as it also indicates intensity level:• No intensity: Exhale on compression, inhale on expansion. It can be easy to not connect your breathing

to movement on a no intensity session, but be sure to deliberately allow exhalation as you compress your lungs with movement (like bending over in spinal circles – allow the exhale to happen.)

• Low intensity: Exhale on compression, inhale on expansion; but in some of the more challenging positions, you will find that you need to exhale through the internal resistance, the tightness. Seek to let the tension melt, and return to allostatic balance – your normal resting length.

• Moderate intensity: Exhale on effort, inhale on relaxation; if you find that you’re able to exhale on compression, that you don’t need to exhale through the effort, then turn it up a few notches in intensity until you do. But if you find yourself beginning to exhale very hard, or even feeling the compulsion to inhale and power through the movement, then dial it back.

• High intensity: resisting the urge to inhale on effort, is the key to high intensity. Stay underneath this defensive bracing reflex, by keeping at a pace that you can exhale through.

Target heart rate:

• Mobility: <40% HRmax• Moderate: 60-80% HRmax• High intensity: 80-100% HRmax• Compensation: 40-60% HRmax

220

- AGE

----------------

HRmax

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E F F O R T , D I S C O M F O R T A N D T E C H N I Q U ECan you say with specificity how much is too much and how hard is too hard? Unfortunately for our internal experience, exercise doesn’t come in denominations of much and hard. What might be considered difficult one day may be difficult the next depending upon your sum total stress load and your unique recovery cycle.

But if it is so subjective, how do you train yourself to understand your limits and capacities? You do this by journaling your training and by applying your tools. The TED Compass 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, you give yourself an immediate sense of where you stand, and a very accurate gauge of your progress (or need to regress and recover your power chamber).

In order to make this tool work for you, you must first learn how to use it. That takes a bit of diligence at the beginning. By journaling your training and by rating these three variables, you will better understand your body and how to calibrate your performance regressing and progressing through stress. 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, and you must keep it in mind every time you work to high intensity, for distress affects us universally, irrespective of experience, background, or level.

These are the three variables you you can use to rate your:

• TECHNIQUE: your evaluation of holding the power chamber form on a scale of 1 to 10, 10 being the best possible form in that exercise.

• 1-2 very sloppy form• 3-4 poor form• 5-6 adequate form• 7-8 good form• 9-10 extremely good form

• EXERTION: your evaluation of how much stress you’re expressing and/or resisting on a scale of 1 to 10, 10 being the hardest you’ve ever worked.

• 1-2 very easy• 3-4 somewhat easy• 5-6 hard• 7-8 very difficult• 9-10 extremely difficult

• DISCOMFORT: your evaluation of your pain level on a scale of 1 to 10, 10 being the worst pain you’ve ever experienced.

• 1-2 no discomfort• 3-4 mild discomfort• 5-6 uncomfortable• 7-8 very uncomfortable• 9-10 extremely painful

Remember, once you really get the groove of TACFIT: please include a not on your technique, effort and discomfort, listed on a scale of 1-10 and described in the next few pages. Aim for your technique to always be very good (8-10), to be uncomfortable but not in pain (discomfort less than 4), and for your effort to match your targeted intensity level:

1. Mobility 1-32. Moderate Intensity 6-83. High Intensity 8-104. Compensation 4-6

TED Compass

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H O W Y O U P R O G R E S S S A F E L Y !Progression versus Scaling

There are several progressions to each movement: levels 1-4. This lends the appearance of steady development. But since, we must use stress as the paint on our canvas, realize that excessive effort, pain and poor technique can hurt you. So, like we approach heart rate with the intention of preventing strain, we use progressions as our life-preserver.

When you can no longer hold the movement with good form, you do not push on, or quit. Instead, you return to the earlier progressions of the movement: from 4 to 3, 3 to 2, and 2 to 1. When you need to go lower than 1, then stop and move on to the cool down that day.

Progressions differ from scaling exercise. Scaling uses different weight, volume, speed, or duration of a particular exercise to address the various differences in conditioning between individuals (You’ll find some scaling in our system). Progressions are designed to restore the power when stress or fatigue begins to erode your technique and/or cause you pain.

For example, we do not drop to our knees in our pushup because we are at the end of our strength. Drop to your knees to revive your core power. Return to your tactical pushup once you reactivate your core. After 2-3 repetitions, if it breaks down again, drop back to your knees for several repetitions. Back and forth, keeping optimal form alive. Everyone from novice to advanced must do this if they are truly approaching their individualized heart rate maximum that workout.

But, as I’ve alluded above, we do more than objectively track heart rate. We also subjectively track:• Technique (to keep safe structure), • Exertion level (to determine appropriate intensity), and • Discomfort (to ensure that our stress hasn’t upgraded

to pain.)

Once you groove how to regress, then you can start to PROGRESS: when you are able to hold one technique more strongly than the rest of the exercises in a workout, you can go UP a level in that skill: from 1 to 2, from 2 to 3, and from 3 to 4. (And of course, back down again, in regression when before it breaks down.)

STEP 1

STEP 2

STEP 3

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H O W T O G E T S T A R T E D O N Y O U R O W NThe ocean is deep, but you’re not diving to the bottom; you only need to sail on top of it. Although you could read an enormous amount of data, principles and concepts in the TACFIT System, for the units and agencies conducting their training at institutes and academies worldwide, what matters most is this page. Find all the directions to navigate this system and gain your target results.

Learning the process may take a little familiarization, but you’ll get it by getting started. You don’t have to figure it all out beforehand. Like the saying goes, the appetite comes with the meal. ONLY if you don’t want to follow the step by step daily journals, here are your steps to begin:

1. Print out the “4 Day Calendar” and cross out each of the 108 days as you complete the workout of the day.

2. Start at DAY 1 on the calendar. Day 2 will be the day after, and so on, until all 108 days are completed. (If you miss a day, perform the next workout when you restart. Stay in sequence.

3. Find the name of your workout on the calendar, and break open your Flip Chart. Print your Flip Chart, and turn to the Workout on your calendar. The warmup and cooldown are listed on the front side of the page, and the workout on the opposite. If you don’t print, scroll between the two pages of the same workout name.

4. Choose the level of the workout you’re going to do (1 is simple; 4 is advanced). Do all one level, or if you’ve trained one level, practice one of the exercises at the next higher level. If during the workout, you can’t hold good technique, then you can regress down a level to regain quality technique.

5. You’re going to do the same workout twice in a row: the first time, with moderate intensity and the second time at high intensity. To learn the difference between takes time. Use your heart rate and/or your perceived rate of effort (how hard the exercise feels). Think of moderate days as PRACTICE (go as slow as you need to improve the quality of your technique) and high days as TRAINING (go as hard as you can keep good quality technique).

6. On the flip chart, each warmup, workout and cooldown skill has a page number to the manuals; for photos and description of how you perform it. You can also open the video folders and watch tutorial of how to perform each skill.

7. The next page will describe HOW to perform your warmup, workout and cooldown. It will also describe how to perform a “mobility day” and a “compensation day.” Think of these as a “no intensity day” and a “low intensity day.” On the mobility days, find the warmup from the workout that cycle, and perform it three times. On the compensation days, find the cooldown from the workout and perform it three times.

8. To keep track of your score, scroll down to the end of this guidebook. Keep score for tangible proof beyond looking and feeling better. To know how much you perform better, print the “Calendar Scoresheet” and pin it under your calendar. Write down your scores on the scoresheets every workout. But you don’t need to keep score. You can get started immediately.

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T H E S I X W O R K O U T S :1. T H E 2 0 / 1 0 X 8 + 6 0 W O R K O U T : E A C H E X E R C I S E P E R F O R M E D F O R 8 S E T S O F 2 0

S E C O N D S W O R K F O L L O W E D B Y 1 0 S E C O N D S O F R E C O V E R Y ( 4 M I N U T E S ) . T A K E A 1 M I N U T E R E C O V E R Y A F T E R E A C H 4 M I N U T E S O F A N E X E R C I S E .

2. T H E 4 / 1 X 4 W O R K O U T : 4 E X E R C I S E S ; P E R F O R M E A C H E X E R C I S E F O R O N E R O U N D 4 M I N U T E S I N D U R A T I O N . T A K E 1 M I N U T E R E C O V E R Y I N B E T W E E N E A C H E X E R C I S E . P A C E A N D R E G R E S S A S N E C E S S A R Y T O P E R F O R M W I T H O U T S T O P P I N G

3. T H E E M O T M W O R K O U T : T W E N T Y T O T A L , 1 M I N U T E R O U N D S . B E G I N O V E R E A C H N E W M I N U T E . P E R F O R M T H E C I R C U I T O F E X E R C I S E S I N L E S S T H A N A M I N U T E . C O M P L E T E A L L I N T I M E A N D G E T O N E P O I N T . I F Y O U D O N ʼ T , T H E N Y O U R E C E I V E N O P O I N T .

4. T H E A M R A P W O R K O U T : C O M P L E T E T H E C I R C U I T A S M A N Y T I M E S A S P O S S I B L E I N 2 0 M I N U T E S .

5. T H E [ 9 0 / 3 0 X 5 ] 2 W O R K O U T : 5 E X E R C I S E S ; P E R F O R M E A C H F O R 9 0 S E C O N D S F O L L O W E D B Y 3 0 S E C O N D S R E C O V E R Y . A F T E R Y O U C O M P L E T E A L L 5 E X E R C I S E S , D O I T A S E C O N D T I M E .

6. T H E A F A P / T W O R K O U T : C O M P L E T E A L L O F T H E R E P E T I T I O N S A S F A S T A S Y O U R T E C H N I Q U E C A N H O L D Y O U R S P E E D I N L E S S T H A N T W E N T Y M I N U T E S .

M O B I L I T Y D A Y S :FIND THE WARMUP DRILLS FOR YOUR MISSION ON THE FLIP CHART OR JOURNAL. DO ALL OF THE WARMUP DRILLS 3 TIMES AS YOUR MOBILITY DAY. PERFORM DRILLS 3 TIMES FOR 18 UNINTERRUPTED MINUTES. SWITCH SIDES HALFWAY IF IT IS A ONE SIDED DRILL.

C O M P E N S A T I O N D A Y S :FIND THE COOLDOWN DRILLS FOR YOUR MISSION ON THE FLIP CHART OR JOURNAL. PERFORM THE COOLDOWN DRILLS 3 TIMES FOR 18 UNINTERRUPTED MINUTES AS YOUR COMPENSATION DAY. SWITCH SIDES HALFWAY IF IT IS A ONE SIDED DRILL.

W A R M U P :FIND THE WARMUP DRILLS FOR YOUR MISSION ON THE FLIP CHART OR JOURNAL. THEN DO ALL OF THE WARMUP DRILLS BEFORE YOUR WORKOUT. PERFORM YOUR SET OF DRILLS FOR 6 MINUTES. SWITCH SIDES AT HALFWAY IF IT IS A ONE SIDED DRILL. WHEN YOU FINISH ALL DRILLS, THEN WORKOUT.

C O O L D O W N :FIND THE COOLDOWN DRILLS FOR YOUR MISSION ON THE FLIP CHART OR JOURNAL. THEN DO ALL OF THE COOLDOWN DRILLS AFTER YOUR WORKOUT. PERFORM YOUR SET OF DRILLS FOR 6 MINUTES. SWITCH SIDES AT HALFWAY IF IT IS A ONE SIDED DRILL. WHEN YOU FINISH ALL DRILLS, YOU’RE DONE FOR THE DAY.

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T A C F I T 2 6 C A L E N D A RNo IntensityNo Intensity Low IntensityLow Intensity Moderate IntensityModerate Intensity High IntensityHigh Intensity

Day 1 mobility Day 2 Compensation Day 3 Qual Day 4 Qual

Day 5 mobility Day 6 Compensation Day 7 Alpha Day 8 Alpha

Day 9 mobility Day 10 Compensation Day 11 Bravo Day 12 Bravo

Day 13 mobility Day 14 Compensation Day 15 Charlie Day 16 Charlie

Day 17 mobility Day 18 Compensation Day 19 Delta Day 20 Delta

Day 21 mobility Day 22 Compensation Day 23 Echo Day 24 Echo

Day 25 mobility Day 26 Compensation Day 26 Foxtrot Day 28 Foxtrot

Day 29 mobility Day 30 Compensation Day 31 Golf Day 32 Golf

Day 33 mobility Day 34 Compensation Day 35 Hotel Day 36 Hotel

Day 37 mobility Day 38 Compensation Day 39 India Day 40 India

Day 41 mobility Day 42 Compensation Day 43 Juliet Day 44 Juliet

Day 45 mobility Day 46 Compensation Day 47 Kilo Day 48 Kilo

Day 49 mobility Day 50 Compensation Day 51 Lima Day 52 Lima

Day 53 mobility Day 54 Compensation Day 55 Mike Day 56 Mike

Day 57 mobility Day 58 Compensation Day 59 November Day 60 November

Day 61 mobility Day 62 Compensation Day 63 Oscar Day 64 Oscar

Day 65 mobility Day 66 Compensation Day 67 Papa Day 68 Papa

Day 69 mobility Day 70 Compensation Day 71 Quebec Day 72 Quebec

Day 73 mobility Day 74 Compensation Day 75 Romeo Day 76 Romeo

Day 77 mobility Day 78 Compensation Day 79 Sierra Day 80 Sierra

Day 81 mobility Day 82 Compensation Day 83 Tango Day 84 Tango

Day 85 mobility Day 86 Compensation Day 87 Uniform Day 88 Uniform

Day 89 mobility Day 90 Compensation Day 91 Victor Day 92 Victor

Day 93 mobility Day 94 Compensation Day 95 Whiskey Day 96 Whiskey

Day 97 mobility Day 98 Compensation Day 99 Xray Day 100 Xray

Day 101 mobility Day 102 Compensation Day 103 yankee Day 104 yankee

Day 105 mobility Day 106 Compensation Day 107 zulu Day 108 zulu

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C A L E N D A R S C O R E S H E E T

Program Level Total Score Heart Rate

Qual

Alpha

Bravo

Charlie

Delta

Echo

Foxtrot

Golf

Hotel

India

Juliet

Kilo

Lima

Mike

Program Level Total Score Heart Rate

November

Oscar

Papa

Quebec

Romeo

Sierra

Tango

Uniform

Victor

Whiskey

Xray

Yankee

Zulu

Qual

10

M O B I L I T Y D A YDate Program Name

Resting Heart Rate Heart Rate Maximum

220-AGENo Intensity Mobility

Target Heart Rate 0-40% Maximum

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.

Write the mobility drills in these blocks for the workout program that you’re about to perform.

For your No Intensity Day, repeat the warm-up 3X (three times total).

You can be flexible here. Spend more time on what needs more work. Spend more time in general if you need it on your mobility.

Mobility Drill Name

1

2

3

4

5

6

11

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.

Write the compensation drills in these blocks for the workout program that you’re about to perform.

For your Low Intensity Day, repeat the cool-down 3X (three times total).

You can be flexible here. Spend more time on what needs more work. Spend more time in general if you need it on your compensation.

C O M P E N S A T I O N D A YDate Program Name


220-AGELow Intensity Compensation


Compensation Drill Name

1

2

3

4

5

6

12

T H E 2 0 / 1 0 X 8 + 6 0 W O R K O U T• Before you begin enter your name, resting heart rate (count your HR for one minute before you begin),

your maximum heart rate (use the formula on the sheet), and both your 60% and 80% heart rate maximum. Use your recovery techniques to keep your heart rate between these two goal posts as you train. Moderate intensity days will target 60-80% heart rate maximum, and High days 80-100%.

• Across six exercises, you will perform one exercise at a time for 8 sets. You will exercise continuously for 20 seconds counting good repetitions. This will be followed by 10 seconds of recovery where you will write down your score on that set. Performed 8 times, equals 4 minutes.

• On the final set (8), you will finish, write down your score and be prepared for a 60 second recovery before a new exercise.

• Each of these 60 seconds will be used wisely. • The first 15, write down your score of set number 8, circle the lowest number scored in those 8 sets,

stand up and place two fingers over the side of your neck to begin counting your heart rate. • Before the 15 seconds end, exhale sharply and deeply 3 times, then inhale slowly through the nose,

and begin exhaling at the 15 second mark, counting your heart rate for 15 seconds. • Don’t try to inhale by lifting your shoulders, let gravity relax your shoulders down. Inhale through the

nose by closing your mouth and letting your belly expand outward. • Then focus again on your exhale through the mouth, until the 15 seconds and your heart rate count

ends. Remember, the longer your exhale the lower your heart rate; and your heart rate slows most on the space at the end of your total exhale before you inhale (your “control pause.”)

• On the 3rd 15 second period, record your heart rate count, multiple by 4 (quickly in your head, not with a computer to restore primary function to your forebrain), and quickly write down your TED in the subsequent 3 blocks, describing your technique, effort and discomfort level in that exercise.

• For the final 15 seconds of your one minute recovery, visualize your next exercise technique, orient on your tempo to achieve your strategic quantity for that exercise across the 8 sets, and get in position ready for 3, 2, 1, GO.

• After the final heart rate recovery is taken, then add all 6 of the circled lowest sets together, and add all 6 heart rate scores together and divide by 6 for your average.

• Then repeat this process to find your average technique, effort and discomfort levels. Your effort average should approximate your heart rate average; and if it deviates too dramatically, take closer heed to the disparity between how you subjectively perceive the effort challenge compared to how your nervous system perceives the effort challenge.

• Check your intuitive T.E.D. against the compass standards: target 8-10 on technique, 6-8 on effort, and 1-3 on discomfort.

• Record your total score, average heart rate, and average T.E.D.

13

D I R E C T I O N S :Write down the names of the exercises you will be performing in your workout, after you write the date and program name.

Perform 1 round of the 6 minute warm-up you performed on your No Intensity Day for this cycle (using the mobility drills for this workout).

Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above.

During the 1 minute recovery in between each exercise, take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.

When you finish, with your final exercise and final heart rate and have it recorded above, then...

Perform 1 round of the 6 minute cool-down you performed on your Low Intensity Day for this cycle (using the compensation drills for this workout.)

Then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.


220-AGEModerate Intensity Workout

Target Heart Rate60-80% Maximum

M O D E R A T E I N T E N S I T Y W O R K O U T2 0 / 1 0 X 8 + 6 0

Exercises Sets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets Scored Heart Rate Technique Effort Discomfort

Score: Add the lowest of 8 sets from each of the exercises

AverageHeart Rate

AverageTechnique

AverageEffort

AverageDiscomfort

Date Program Name and Level

14

H I G H I N T E N S I T Y W O R K O U T2 0 / 1 0 X 8 + 6 0

Exercises Sets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets ScoredSets Scored Heart Rate Technique Effort Discomfort

Score: Add the lowest of 8 sets from each of the exercises

AverageHeart Rate

AverageTechnique

AverageEffort

AverageDiscomfort


220-AGEHigh Intensity Workout




Then perform 8 sets in a row of an exercise: 20 seconds of exercise with 10 seconds of quick recovery. Write down your score for each set in the “SETS SCORED” section above.




Then, it’s time to tally the totals. Add your lowest set of each of the exercises together for your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.


15

T H E 4 / 1 X 4 W O R K O U T• Before you begin enter your name, resting heart rate (count your HR for one minute before you begin),

your maximum heart rate (use the formula on the sheet), and both your 60% and 80% heart rate maximum. Use your recovery techniques to keep your heart rate between these two goal posts as you train moderate intensity. Shift your goal posts to 80-100% for high intensity days.

• Perform 4 exercises, each for one continuous, smooth and constant four minute round. You must go slow enough to not need to stop to take a break. If you’re finding that you must stop to recover, go more slowly until you do not. Smooth and constant flow is required. This will be followed by a 60 second recovery period.

• Each of these 60 seconds will be used wisely, exactly like the [20/10x8+60]6 protocol.• After the final heart rate recovery is taken, then add all four exercise scores together, and divide by

four for your average, and add all heart rate scores for your average.• Then, find your average technique, effort and discomfort levels. Your effort average should

approximate your heart rate average; and if it deviates too dramatically, take closer heed to the disparity between how you subjectively perceive the effort challenge compared to how your nervous system perceives the effort challenge.

• Check your intuitive T.E.D. against the compass standards: 8-10 on technique, 6-8 on effort, and 1-3 on discomfort.


16

Exercises Repetitions Scored Heart Rate Technique Effort Discomfort

Score: Average 4 Repetition Totals AverageHeart Rate

AverageTechnique

AverageEffort

AverageDiscomfort




M O D E R A T E I N T E N S I T Y W O R K O U T4 / 1 X 4




Then perform one continuous four-minute round of each exercise. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. Write down your score for each set of your total repetitions in the “REPETITIONS SCORED” section above.




Then, it’s time to tally the totals. Add your four numbers from Repetitions Scores, and divide by 4 to get your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.

17

H I G H I N T E N S I T Y W O R K O U T4 / 1 X 4

Exercises Repetitions Scored Heart Rate Technique Effort Discomfort

Score: Average 4 Repetition Totals AverageHeart Rate

AverageTechnique

AverageEffort

AverageDiscomfort







Then perform one continuous four-minute round of each exercise. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique. Write down your score for each set of your total repetitions in the “REPETITIONS SCORED” section above.




Then, it’s time to tally the totals. Add your four numbers from Repetitions Scores, and divide by 4 to get your Score, and find the average heart rate to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.

18

T H E E M O T M W O R K O U T• Before you begin enter your name, resting heart rate (count your HR for one minute before you begin),

your maximum heart rate (use the formula on the sheet), and both your 60% and 80% heart rate maximum. Use your recovery techniques to keep your heart rate between these two goal posts as you train moderate intensity. Shift your goal posts to 80-100% for high intensity days.

• Every Minute On The Minute (EMOTM) for 20 minutes, you will perform a specific number of repetitions. If you complete all of the repetitions in under a minute, you get one point. If you do not, and the minute expires before you complete all the reps, you must start over at the beginning of the subsequent minute (without a point scored).

• The faster you complete the repetitions, the more time you have to recover before the next minute begins. The longer you take, the less quantity, and the less quality, so if you space out the repetitions across the 60 seconds equally, you’ll have less total quality of recovery than if you were to go as fast as your technique can hold it, and then recover longer at one time.

• As soon as you complete all the repetitions, mark down one point, or leave it blank if you failed to complete the round (for obviously, you’re already beginning the subsequent round). Then, stand up, and perform recovery breath technique of 3-4 short sharp exhales through the mouth followed by one controlled inhale through the nose; finally perform one long survival exhale through the mouth to recover your heart rate as low as possible before the next round begins.

• After all 20 rounds are finished, stand up and place two fingers over the side of your neck to begin counting your heart rate.

• Before the 15 seconds end, exhale sharply and deeply 3 times, then inhale slowly through the nose, and begin exhaling at the 15 second mark, counting your heart rate for 15 seconds.

• Don’t try to inhale by lifting your shoulders, let gravity relax your shoulders down. Inhale through the nose by closing your mouth and letting your belly expand outward.

• Then focus again on your exhale through the mouth, until the 15 seconds and your heart rate count ends. Remember, the longer your exhale the lower your heart rate; and your heart rate slows most on the space at the end of your total exhale before you inhale (your “control pause.”)

• After the final heart rate recovery is taken, then add all of your scored round points together for your total, write down your heart rate score.

• Then, find your technique, effort and discomfort levels. Your effort should approximate your heart rate recovery; and if it deviates too dramatically, take closer heed to the disparity between how you subjectively perceive the challenge (Intuitive T.E.D.) compared to how your nervous system perceives the challenge (Heart Rate %).



19

Exercises




Round 1 Round 6 Round 11 Round 16





Score: Total Rounds you completed all repetitions in under 60 seconds

FinalHeart Rate

FinalTechnique

FinalEffort

FinalDiscomfort

M O D E R A T E I N T E N S I T Y W O R K O U TE M O T M



Then perform one circuit (all of the repetitions of all the exercise) in less than one minute; give yourself one point in the “ROUND” box of the minute you successfully completed (1-20). If you don’t complete them in less than one minute, start over at the beginning of the following minute; and leave that “ROUND” box blank, as you do not get a point for not completing it.

When you finish, with your final round (20), then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.


Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique (maximum 20).


20

H I G H I N T E N S I T Y W O R K O U TE M O T M



Then perform one circuit (all of the repetitions of all the exercise) in less than one minute; give yourself one point in the “ROUND” box of the minute you successfully completed (1-20). If you don’t complete them in less than one minute, start over at the beginning of the following minute; and leave that “ROUND” box blank, as you do not get a point for not completing it.

When you finish, with your final round (20), then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.


Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique (maximum 20).

Exercises









Score: Total Rounds you completed all repetitions in under 60 seconds

FinalHeart Rate

FinalTechnique

FinalEffort

FinalDiscomfort


21

T H E A M R A P W O R K O U T• Before you begin enter your name, resting heart rate (count your HR for one minute before you begin),

your maximum heart rate (use the formula on the sheet), and both your 60% and 80% heart rate maximum. Use your recovery techniques to keep your heart rate between these two goal posts as you train on moderate intensity day. High Intensity shifts your goal posts to 80-100%.

• For 20 minutes, you will perform As Many Rounds As Possible (AMRAP) of a specific circuit of exercises. Each time you complete the circuit, you get one point. Do this continuously for the entire 20 minutes without breaks. You must go slow enough to not need to stop to take a break. If you’re finding that you must stop to recover, go more slowly until you do not. Smooth and constant flow is required.

• Each time you complete a circuit, mark down one point.• After all 20 minutes end, stand up and place two fingers over the side of your neck to begin counting

your heart rate. • Before the 15 seconds end, exhale sharply and deeply 3 times, then inhale slowly through the nose,





• Then, find your technique, effort and discomfort levels. Your effort should approximate your heart rate recovery; and if it deviates too dramatically, take closer heed to the disparity between how you subjectively perceive the effort challenge compared to how your nervous system perceives the effort challenge.



22

Exercises









Score: Total number of circuits you completed in under 20 minutes

FinalHeart Rate

FinalTechnique

FinalEffort

FinalDiscomfort

M O D E R A T E I N T E N S I T Y W O R K O U TA M R A P



Then perform the exercises in circuit-style completing all of the repetitions of all of the exercises for one “ROUND” point. Complete as many rounds as possible in twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique.

When you finish all twenty minutes, then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.


Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique. Only 20 possible round points are listed on this sheet, but as it takes a minimum of approximately 90 seconds to complete a round with good form, this form will suffice your needs.


23

H I G H I N T E N S I T Y W O R K O U TA M R A P

Exercises









Score: Total number of circuits you completed in under 20 minutes

FinalHeart Rate

FinalTechnique

FinalEffort

FinalDiscomfort




Then perform the exercises in circuit-style completing all of the repetitions of all of the exercises for one “ROUND” point. Complete as many rounds as possible in twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique.

When you finish all twenty minutes, then take your heart rate, and write it down under “HEART RATE” as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your heart rate.


Then, it’s time to tally the totals. Add your points for all of the rounds you completed with very good technique. Only 20 possible round points are listed on this sheet, but as it takes a minimum of approximately 90 seconds to complete a round with good form, this form will suffice your needs.

24

T H E [ 9 0 / 3 0 X 5 ] 2 W O R K O U T• Before you begin enter your name, resting heart rate (count your HR for one minute before you begin),

your maximum heart rate (use the formula on the sheet), and both your 60% and 80% heart rate maximum. Use your recovery techniques to keep your heart rate between these two goal posts as you train moderate intensity. On high intensity days, shift your goal posts to 80-100%.

• Over 5 stations, you will perform one station at a time in sequence, and once you have performed each station, you will repeat the circuit a second time. You will exercise continuously for 90 seconds counting good repetitions. This will be followed by 30 seconds of recovery where you will write down your score on that set. Performed 2 times, equals 20 minutes.

• As the 90 second station ends, when you will finish, write down your score and be prepared for only a total of 30 second recovery before the next station begins.

• Each of these 30 seconds will be used wisely. • The first 5, stand up and place two fingers over the side of your neck to begin counting your heart

rate. • Before the 5 seconds end, exhale sharply and deeply 3 times, then inhale slowly through the nose,

and begin exhaling at the end of the 5 second mark, counting your heart rate for 15 seconds. • Don’t try to inhale by lifting your shoulders, let gravity relax your shoulders down. Inhale through the



• On the final 10 second period, record your total repetition score for the station, record your heart rate count (without multiplying by 4). Quickly write down your TED in the subsequent 3 blocks, describing your technique, effort and discomfort level in that exercise.

• Then in the final seconds, visualize your next exercise technique, orient on your tempo to achieve your strategic quantity for that exercise across the 90 seconds of continuous movement, and get in position ready for 3, 2, 1, GO.

• After the final heart rate recovery is taken, circle the lowest of the two sets for each attempt at a station. You only get the lowest score per station. Then, add all 5 of the circled lowest sets together, and add all 10 heart rate scores together and divide by 10, and then multiply by 4 to get your average HRBPM.

• Then, find your average technique, effort and discomfort levels. Your effort average should approximate your heart rate average; and if it deviates too dramatically, take closer heed to the disparity between how you subjectively perceive the effort challenge compared to how your nervous system perceives the effort challenge.



25




M O D E R A T E I N T E N S I T Y W O R K O U T[ 9 0 / 3 0 X 5 ] 2


Score: Add together the lowest set for each of the exercises

AverageHeart Rate

Average Technique

Average Effort

Average Discomfort

Exercises Flight 1 Flight 2 Heart RateHeart Rate TechniqueTechnique EffortEffort DiscomfortDiscomfort



You will perform the above circuit TWICE, in two “flights.” You will be trying to score as close to the same, if not more repetitions on “Flight 2” as on “Flight 1” because you only get to keep the lower scored attempt.

Perform one continuous round of 90 seconds of one exercise, with 30 seconds of quick recovery.

During the 30 seconds recovery in between each exercise, take your heart rate, and write it down under as your Repetitions (Under “Flight 1” or “Flight 2”), then your Heart Rate, Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your repetitions and heart rate.



Then, it’s time to tally the totals. Add your lowest of the attempts from the exercises between Flight 1 and 2 for your Score, and find the average heart rate (add the 10 total heart rates, then divide by 10) to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.

26

H I G H I N T E N S I T Y W O R K O U T[ 9 0 / 3 0 X 5 ] 2






You will perform the above circuit TWICE, in two “flights.” You will be trying to score as close to the same, if not more repetitions on “Flight 2” as on “Flight 1” because you only get to keep the lower scored attempt.

Perform one continuous round of 90 seconds of one exercise, with 30 seconds of quick recovery.

During the 30 seconds recovery in between each exercise, take your heart rate, and write it down under as your Repetitions (Under “Flight 1” or “Flight 2”), then your Heart Rate, Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your repetitions and heart rate.



Then, it’s time to tally the totals. Add your lowest of the attempts from the exercises between Flight 1 and 2 for your Score, and find the average heart rate (add the 10 total heart rates, then divide by 10) to check that over the entire program your average was within the target. Do the same for Technique, Effort and Discomfort averages.


Score: Add together the lowest set for each of the exercises

AverageHeart Rate

Average Technique

Average Effort

Average Discomfort

Exercises Flight 1 Flight 2 Heart RateHeart Rate TechniqueTechnique EffortEffort DiscomfortDiscomfort

27

T H E A F A P - T W O R K O U T• Before you begin enter your name, resting heart rate (count your HR for one minute before you begin),

your maximum heart rate (use the formula on the sheet), and both your 60% and 80% heart rate maximum. Use your recovery techniques to keep your heart rate between these two goal posts as you train on moderate intensity days. Shift your goal posts to 80-100% on high intensity days.

• For 20 minutes, you will perform a specific number of repetitions per exercise As Fast As Possible with Technique (AFAP-T), which you can complete in any order strategy. You must go slow enough to not need to stop to take a break. If you’re finding that you must stop to recover, go more slowly until you do not. Smooth and constant flow is required.

• There are no points. Only completion. The faster you finish, the better your score.• After all 20 minutes end, stand up and place two fingers over the side of your neck to begin counting

your heart rate. • Before the 15 seconds end, exhale sharply and deeply 3 times, then inhale slowly through the nose,





• Then, find your technique, effort and discomfort levels. Your effort should approximate your heart rate recovery; and if it deviates too dramatically, take closer heed to the disparity between how you subjectively perceive the effort challenge compared to how your nervous system perceives the effort challenge.



28

Exercises Number of Repetitions to Perform





Total Time elapsed for completing all repetitions in Under 20 minutes

FinalHeart Rate

Final Technique

Final Effort

Final Discomfort



Then perform the prescribed number of repetitions for each exercise as fast as possible with very good technique, but no longer than twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique.

When you finish all of the repetitions, check the clock, then take your heart rate, and write your time elapsed, your final heart rate as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your elapsed time and your heart rate.


M O D E R A T E I N T E N S I T Y W O R K O U TA F A P / T

29

H I G H I N T E N S I T Y W O R K O U TA F A P / T






Then perform the prescribed number of repetitions for each exercise as fast as possible with very good technique, but no longer than twenty minutes. Go as slow as you can continue without taking any pauses, without stopping in between repetitions, and with very good technique.

When you finish all of the repetitions, check the clock, then take your heart rate, and write your time elapsed, your final heart rate as well as your Technique, Effort and Discomfort level. If you cannot do that much at the beginning, you MUST at least record and write down your elapsed time and your heart rate.


Exercises Number of Repetitions to Perform


Total Time elapsed for completing all repetitions in Under 20 minutes

FinalHeart Rate

Final Technique

Final Effort

Final Discomfort

30

H O W T O K N O W Y O U R P E R C E I V E D F O R MI created a model over the years to zone in on your intuitive awareness of this regression-progression formula. This ensures that you precisely target your intensity level without exceeding the discomfort levels and without diminishing the technique levels mandatory for optimal performance and health.

Can you say with specificity how much is too much and how hard is too hard? Unfortunately for our internal experience, exercise doesn’t come in denominations of much and hard. What might be considered difficult one day may be difficult the next depending upon your sum total stress load and your unique recovery cycle.

But if it is so subjective, how do you train yourself to understand your limits and capacities? You do this by journaling your training and by applying your tools. The TED Compass 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, you give yourself an immediate sense of where you stand, and a very accurate gauge of your progress (or need to regress and recover your power chamber).

In order to make this tool work for you, you must first learn how to use it. That takes a bit of diligence at the beginning. By journaling your training and by rating these three variables, you will better understand your body and how to calibrate your performance regressing and progressing through stress. 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, and you must keep it in mind every time you work to high intensity, for distress affects us universally, irrespective of experience, background, or level.

These are the three variables you you can use to rate your:

• TECHNIQUE: your evaluation of holding the power chamber form on a scale of 1 to 10, 10 being the best possible form in that exercise.

• 1-2 very sloppy form• 3-4 poor form• 5-6 adequate form• 7-8 good form• 9-10 extremely good form

• EXERTION: your evaluation of how much stress you’re expressing and/or resisting on a scale of 1 to 10, 10 being the hardest you’ve ever worked.

• 1-2 very easy• 3-4 somewhat easy• 5-6 hard• 7-8 very difficult• 9-10 extremely difficult

• DISCOMFORT: your evaluation of your pain level on a scale of 1 to 10, 10 being the worst pain you’ve ever experienced.

• 1-2 no discomfort• 3-4 mild discomfort• 5-6 uncomfortable• 7-8 very uncomfortable• 9-10 extremely painful

TED Compass

31

As a general guideline, seek to sustain a Technique equal to or greater than 8, and Exertion of 6 or higher, and a Discomfort of 3 or lower. • 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 you remain under excessive stress, and ward off

distress from eroding your technique.

As you begin to fatigue and become exhausted, your neurochemistry assumes that you need help, so you elicit the biological reflexes making Distress manifest, and even though you can push through with greater effort, your form begins to fail, as distress prevents you from holding proper technique. Distress will even cause you to not feel injuries you incur, because it concerns itself purely for imminent survival, not ultimate longevity.

Without form, you cannot competently hold the force of your exertion, and as a result, you compensate and strengthen Distress. As aches and pains appear, and go unaddressed, injuries erupt. Pour your effort into the components of your technique and into warding off distress, instead of the number of repetitions of weight of the resistance. When you cannot hold the technique and Distress manifests, regress and revive the lost neural drive components, until you reclaim your technique, and only then progress.

You productively adapt to technique, and destructively adapt to force and fear. If you allow yourself to push harder with Distress eroding your technique, you adapt to those distress deviations in your technique, and strengthen them. A poor technique is as trainable as good technique. Every repetition that you repeat poor technique increases the likelihood that you will embed distress. Whatever you repeat, you will adapt to and make more likely, whether you want that result or not.

We do not rise to the level of the challenge but fall to the level of our threshold of resistance to distress. We do not even perform at the level of our training. The best we can hope in performance is the worst we’ve performed in training. We need sustainable training practices, so that we can survive and thrive.

To do that we must balance objective evaluation criteria (HRmax) with subjective criteria (TED). We must train very hard with very good technique with discomfort but not pain. Diligently pay attention to the difference between training discomfort (“I can hardly see straight; my lungs are on fire; I can’t lift my legs,”) and pain (“my elbow really burns; my toes are numb; my back’s in spasm.”)

The TED Compass helps you stay on course for pushing sustainably hard in training, and reviving lost power, when excessive stress elicits distress. In this way, you prevent overuse, disuse and misuse injuries associated with training.

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H O W T O K N O W Y O U R H E A R T R A T EReadiness refers to the formula of preparation / injury: the greater the aches and pains and injuries held, the less ready you are. So, you can be in great shape in the gym, but if you’re among the walking wounded, then it’ll be unlikely that you’ll be able to express that power when you need it. It will even begin to cannibalize you with its strengthened dysfunctions.

What warrior cultures have understood for millennia and what military scientists have rigorously studied for centuries is the reality that whoever can recover faster from error, surprise and failure, and whoever uses the least effort to accomplish the most, wins. One term commonly associated with the highest level of warrior skills or martial arts is “Chi” or “Ki,” which is translated variously as “intrinsic energy” and “maximum results with minimum effort.” It is this latter quality which concerns us.

Effective efficiency means to perform with greater total results (effectiveness) while using lesser total effort (efficiency). It’s not how much you can perform, but how little effort it requires you to achieve the objective which determines your “fitness.” You must quantifiably track this to be assured of our results.

We track our progress in heart rate during Moderate Intensity efforts. Track your high intensity to be aware of your edge! But we gauge our ultimate success not by maximal effort, but by maximal efficiency. Improve your ceiling of maximal effort during high intensity sessions, but you prepare to hold your quality repetitions at maximal effort during your moderate intensity sessions.

If you cannot recover to less than 80%HRmax during the recovery periods, then you’re out of your target.

From a biochemical standpoint, it isn't just as we exceed heart rate maximum (HRmax) but as we rapidly approach it that the "adrenaline dump" happens. This cascade of hormones crashes through your body like a waterfall. It's psychotropic effects distort reality adversely and impede your ability to function. And you cannot adapt to it. Therefore, any reps that you perform exceeding HRmax do not count.

We convert training stress into bodily growth and development, but if the body feels the strain then it calls in the jet fuel to insure that you can outrun that saber toothed tiger.

Complete your scoresheets during your moderate intensity sessions by listing not merely your repetitions achieved but also your heart rate, and perceived technique, effort and discomfort levels.

You can also keep aware of your breathing as it also indicates intensity level:• No intensity: Exhale on compression, inhale on expansion. It can be easy to not connect your breathing to movement on a

no intensity session, but be sure to deliberately allow exhalation as you compress your lungs with movement (like bending over in spinal circles – allow the exhale to happen.)

• Low intensity: Exhale on compression, inhale on expansion; but in some of the more challenging positions, you will find that you need to exhale through the internal resistance, the tightness. Seek to let the tension melt, and return to allostatic balance – your normal resting length.

• Moderate intensity: Exhale on effort, inhale on relaxation; if you find that you’re able to exhale on compression, that you don’t need to exhale through the effort, then turn it up a few notches in intensity until you do. But if you find yourself beginning to exhale very hard, or even feeling the compulsion to inhale and power through the movement, then dial it back.

• High intensity: resisting the urge to inhale on effort, is the key to high intensity. Stay underneath this defensive bracing reflex, by keeping at a pace that you can exhale through.

Determining Heart Rate Maximum (HRmax) = 205.8 - (0.685 x AGE)

HRmax is often listed as [HRmax = 220-AGE] as in the Exercise Zone chart above. However, with so much deviation to this

formula, the least objectionable formula has been found to be:

For example, a 50 year old HRmax by this formula would be:

205.8 - (0.685x50) = 205.8 - 34.25 = 171.55 or 172.

Target heart rate for the 4 day wave:

• No intensity: <40% HRmax• Low intensity: 40-60% HRmax• Moderate intensity: 60-80% HRmax• High intensity: 80-100% HRmax

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Scott Sonnon is most known for being a martial arts champion in Russian Sambo, Sport Jiujitsu, Submission Grappling, Amateur Mixed Martial Arts, and Chinese Sanshou. Sonnon capitalized upon advances in biomechanics, stress physiology, athletic biochemistry and coaching psychology to become a multiple time USA National Team Coach.

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 “Master of Sport” —the highest athletic distinction recognized in the former Soviet Union. 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. He now consults for prestigious agencies such as the United States Marshals Service Training Academy, US Federal Law Enforcement Training Center FLETC, State and Local Law Enforcement Symposium SLLETS, US Army 160th Special Operations Aviation Regiment SOAR, US Customs and Border Protection Advanced Training Center, Israeli Defense Force LOTAR Counter-Terrorism School, the Wingate Institute, the Italian Gruppo Intervento Speciale GIS Special Forces, and the Italian 1st Regiment Carabinieri Tuscania.

A B O U T T H E A U T H O R

Scott was “Born to Lose, but Trained to Win.” Against all odds, Scott became a champion, and has shared the discoveries he made along the way.

M a s t e r o f S p o r tSCOTT SONNON

C h i e f O p e r a t i o n s O f f i c e rR M A X I n t e r n a t i o n a l

WORLD CHAMPION

NATIONAL COACH

Find Scott on Facebook or Twitter

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http://www.facebook.com/pages/Scott-Sonnon/60086777987?ref=ts

http://www.facebook.com/pages/Scott-Sonnon/60086777987?ref=ts

http://twitter.com/flowcoach

http://twitter.com/flowcoach

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