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Tacfit Commando Overview


If you’ve been to the official Tacfit Commando Website, then you’ve already noticed that all their marketing is targeted to special-ops. Since I happen to be a “normal” civilian who has been using Tacfit Commando for about a year, I thought I’d take a shot at giving a nice review/overview of the program for other mere mortals who might be interested.

For starters, Tacfit is designed with “functional” fitness in mind, meaning that the techniques increase strength, flexibility, balance,  and range of motion. The idea is that the human body only understands how to recover from stress (what science calls exercise or hard work), for example; a muscle can’t tell the difference between lifting a weight and doing a pushup, it only understands how to heal from the exertion. A body doesn’t actually get stronger from doing exercise, the strengthening actually happens from the recovery. Because of that, Tacfit looks to create the optimal conditions to recover from…enter the 4 day wave.

The first exercise in Tacfit Commando Mission 1, Level 1

The 4 day wave is Tacfit’s  way of maximizing the body’s recovery (and thus maximize the results):

  1. Day 1 ‘No Intensity’ – The first day is all about moving the joints to promote blood flow and shrug off any stiffness from the previous day’s work. There are 18 movements that take a total of 18 minutes
  2. Day 2 ‘Low Intensity’ – The second day focuses on stretching and gaining greater flexibility to become more injury resistant. Like day 1 there are 18 techniques done for 1 minute each
  3. day 3 ‘Moderate Intensity’ – Day 3 is “game day”; a 6 minute warm up is followed by 6 exercises each done in 8, 20 second-long rounds with 10 seconds of rest between each. After that there is 6 minutes of cool down stretching. Totaling 36 minutes of work.
  4. Day 4 ‘High Intensity” – The last day of the wave is “stress day” its simply a repeat of day 3 (36 minutes) but the goal is to surpass the number of reps you did on moderate day.

All of the exercises in Tacfit Commando are bodyweight only. No equipment (weights, bands, etc.) is necessary. This was a big deal for me; I live in a small apartment and my workout space is my living room, so a weight bench is out of the question (and budget). I also travel quite a bit for work, so being able to keep up with my fitness in a hotel room is a bonus. Each session is also a whole-body workout. Most of the other systems on the market seem to have days focusing on specific parts; I.E. upper body/arms day, Legs day, Abs, day, and so on. Tacfit Commando’s workouts are a complete body movement affair that works every major joint, the spine, and how they connect to the core. This holistic approach to stress recovery helps to prevent compensation injuries.

The 6th exercise in Tacfit Commando Mission1, Level 1

There are 3 sets of exercises (called missions) that are designed to be completed in 28 days. Each of these missions has 3 levels of difficulty. So theoretically the system comes with 84 days of material. I’ve not progressed that way however, instead I’ve repeated the first level of difficulty twice, and only in the last few months moved on to level 2.


Please subscribe to this blog to follow my fitness journey, and feel free to comment or ask me any questions!

-Brian Fine


Tacfit Recovery

Last night I decided to do my day 3 Tacfit Commando workout after martial arts training at my dojo. I was joined by a handful of fellow students who were interested in my movements. I briefly demonstrated the techniques and we jumped right into it. Because most of them had never done anything like tacfit before, I went with mission  1 recruit level difficulty.

Now in case you’ve never had to lead a group of martial artists, let me tell you that there is some pressure to perform well (at least better than they do), it might also be a good idea to make any physical activity your doing seem effortless. So, as I led them through the workout I pushed myself harder than I normally would have, and did my best to fake effortlessness.

A HUGE part of the Tacfit Systems, arguably the primary goal is recovery. It is the ability to quickly recover from heavy exertion and immediately do it again that sets Tacfit apart from competitors like Insanity and P90X.

To appear unaffected by yesterday’s workout I had to up my recovery game big time, and I discovered something awesome! Tacfit Commando includes a recovery routine that is meant to be done between the 6 exercises. I discovered that by doing the same routine during the 10 second breaks in protocol 1, I could actually recover during the round. I was never out of breath, or had my heart rate that high. So make sure you get up between those rounds (no laying on the floor gasping for breath) and “jiggle” your musculature to bleed off fatigue so you can blast it even harder ion the later rounds!


I’ve been using Tacfit Survival for a few weeks now and have a better grasp on what the program has to offer.

Wall Thrust Kick II

As I wrote in my initial Survival review, Tacfit Survival follows the same 4 day wave and 20/10×8+60 protocol as Tacfit Commando. Also, like Commando, its a bodyweight only system that requires no workout equipment.

What makes Survival unique is the precision balance and muscle activation of the techniques, as evidenced in the image of me doing the wall thrust kick movement from level 2. The objective is to have the balance and the distancing to hit the wall with full leg extension and on mid-foot balance. To make things even more fun, use your core muscles only to hold yourself on the wall for a moment before returning to the starting position.

All of the movements in the program require as much balance as strength. Because each of the techniques utilizes the core muscles (they call it the power chamber) the movements aren’t as fatiguing as Commando (at least for me). As a martial artist, I very much enjoy the precision involved in this program, and have seen it beginning improve my own quality and economy of motion.

The intuflow warm-up in Survival is like a merging of martial art ukemi and yoga. the movements are done slowly to both lubricate the joints and improve mobility. They incorporate the flat foot squat as a transition between each of the 3 techniques in the flow, I consider this excellent training for my Bujinkan Taijutsu martial arts.

The cooldown in the system is very similar to Commando, and is made up of tension-releasing yoga positions that counteract the harsh strength training that was just completed.

Overall the Tacfit Survival System is excellent for martial artists or performance athletes who need to be able to move well, not just look good.

Part of the Survival Warmup