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