TacFit Commando: Embrace the Sprint

[sakinney]

As I come to the final micro-cycles of my second TFC mission, I'm really developing an appreciation for the 'sprint' aspect of TacFit Commando (and other uses of the Tabata protocol.)

In previous training evolutions, 'increasing intensity' meant adding weight or leverage for me. For example; adding intensity to the humble lunge meant using a kettlebell or sandbag.

The downside is that I would get stronger, but not necessarily faster or more explosive. So, I had an umpa in BJJ that would work for much heavier opponents, they would just see it coming about 4 miles down the road.

Working in TacFit Commando, I've made the commitment to work tempo and speed when increased intensity is called for. It's been a real revelation, and I've reaped great benefits so far.

Although this will be a statement of the obvious: TFC movements at speed are important for 2 reasons: 1)grooving the basics as you build sophistication, 2) building the 'safety net' for when movements go outside their normal bounds. For this reason, I think my investment in tempo is paying off.

Anyway, just my experience.

[budhawarfare]

Interesting. For me, working tempo has "lengthened" the time b/c I'm not focusing on the end, but am focused on getting another rep. at a constant interval of time. It's like focusing on an interval within an interval. And sprinting is embracing the moment when you want to quite and going through or past it.

I am realizing that grooving the basics definetly is important, it seems to make the movement easier. I think I get the idea, though am curious what you mean by building the 'safety net,' if you have anymore thoughts on that it would be cool to hear them.

[sakinney]

Two things; 'the safety net' and a clarification on 'embracing the sprint'.

1. 'Safety Net'. The concept originates with Coach Sonnon. I may explain it badly, but here goes, when you look at things like grapplers' toolbox, and flow-fit and flow-fit:ground engagement, there's a theme of preparing your body and mind to adapt and recover from those moments when the movement goes beyond what you meant to do. You slip, you fall backwards while squatting, your opponent is trying to stack you so you need to spin or roll out to regain posture. In that vein, doing revolving table at speed is an exercise in falling backwards, catching yourself without jamming your wrist or elbow and recovering.

2. 'Embracing the Sprint' : I'm trying to express giving my attention to learning the body mechanics of speed in these movements. As I'd said, in previous training cycles (for years) I would add weight or leverage to provide more intensity. Now, I'm adding more speed, and the movements have to be adapted to provide velocity and efficiency.

Here's an example from my days running in road races. Left to my own devices, I added intensity to my running by using a weight vest, by running uphill more aggressively, and so on. These practices built conditioning of a sort and work capacity of a sort, but I didn't place higher in races, I just felt better at the end. I had to be coached on how to run faster. First, I just increased my stride length. That only goes so far. Then I had to learn faster leg turnover, then faster leg turnover and longer stride. The mechanics had to adapt to bring speed into the picture.

And really, that's all I'm saying, and I may be the only one getting this benefit 'cause I'm the slow guy, is that I am really learning a lot about movement and speed by doing TacFit Commando 'as written'.

[rgarling]

thanks for posting sakinney. Excellent observations. It is often surprising how much harder it is to generate a little more speed.

[budhawarfare]

I see, movements in Tacfit Commando are appropriate biomechanical responses for when movements deviate from the expected, such as falling or moving on snow and gravel. Which speaks to the importance of proper mechanics for safety and grooving the movement so that it becomes accessible when needed. I was thinking something a little different, thanks for setting me back on track.

I’m really glad you clarified about sprinting, because after I posted I was thinking that what I said wasn’t correct. I agree with what you say about learning the body mechanics of speed. In my experience, sprinting would be compressing the micro-intervals of each rep. as short as possible (or shorter than last time) while maintaining proper mechanics. I don’t think you are alone in getting those benefits, because it might be a built in effect of the program. Like you said "to add more speed the movements have to be adapted to provide velocity and efficiency.”