Flowfit vs. TFC

[derekvan]

Hi all,

I've got a question regarding the differences between flowfit and TFC. I really like the circuit-style of Flowfit, where you do one rep of each move, then repeat the whole circuit. With TFC, I find that the repetition of the same move for 8 cycles in a row gets a bit boring and really wears me out. Since Coach puts so much thought into the programming here, I'm guessing there's a reason for the repetition in TFC--maybe he or another coach could share? In other words, what would be the result of doing a circuit for TFC where you would do one 20/10 of each of the 6 exercises, then repeat that whole circuit 8 times?

[dharmadave]

Great question, Derek. I'll be following the thread to see how the coaches reply.

[Joseph David]

Derek,
The simple answer is energy systems.
FlowFit is about developing flow in retranslating Stored Elastic Energy, and stimulating the nervous system for an adaptive biochemical response, the NEI.
TFC is a protocol of physical prepardness to have burst recover burst capacity when under physical duress or threat.

[HereBeADragon]

The reason for the completion of all 8 cycles in a row is in part due to the scoring system used in TacFit. You score your lowest number of those 8 cycles. It would be difficult to keep score if you change the arrangement. Off the top of my head that would be one reason. Also consider the irony of not being happy with an exercise program because it wears you out ;) Also what Joseph said.

[exp626]

A friend of mine did TFC for the three recruit missions. He complained of the boredom aspect as well. Something to consider is maybe this is just your inner demon trying to get you to quit (if it really wears you out then this could be the case) - the demon comes in many disguises.

[HereBeADragon]

Very good point Chris. That is probably the single hardest part of any program. Learning to ignore the I can'ts, the I'm to tireds and the its boring.

[sakinney]

Somewhere in the TFC manual, and certainly in the video briefings, Coach Sonnon talks about dropping down into an 'easier version' of the movement when you hit momentary failure in a 20-second round.

It took me 4 missions to realize the wisdom of the advice.

You're training the movement, for sure. You're training your ability to burst and recover. You're also training your spirit. Fill the 20 seconds with work. It's 20 freakin seconds out of your life, keep going, don't stop, do 1 more, do 2 more.

Where I fight the demon is towards the end of a mission. Do I want to go on to the next mission? Do I want to try a cycle of ROPE? Or something with Clubbells? Or whatever the latest thing I read about was... It's my "ooh shiny" reflex. But I stay committed to working through all 9 of the TFC missions before moving on to structuring anything else. Once I start the next mission, I'm fine....

[derekvan]

Thanks for all the thoughtful responses. I'm going to keep pushing the issue, though, because I'm curious and eager to learn more about the programming rationale behind the program.

When I referred to getting "worn out," I should have been more specific. After 4 rounds or so (especially in ROPE), the muscles used in the particular moves are exhausted and I'm worried about pushing myself too hard. If, instead of doing the same move 8 times in a row, I alternated the exercises (lunge for 20s, rest 10s, push plank 20s, rest 10s, etc.), this would give those muscles a bit more of a rest and help prevent injury. I'd still be working the 20/10 schedule, so it would seem to me that I'd still be reaping many of the benefits of the program as prescribed. In essence, it seems like I'd be doing the exact same work, just re-ordered a bit.

I'm thinking now that the comparison to Flowfit doesn't exactly reflect what I was asking about. Clearly the 20/10 work protocol is different from the "one round of flowfit on the minute" work protocol. I only meant to compare the alternating exercise of flowfit (squat, quad hop, squat, leg swoop, etc) to the repetition of TFC (8 repetitions of lunging).

[W_Brister]

Derek,

I would highly recommend that you stick with one movement for the entire 8 rounds of 20/10. It will make you tired, it will make you sore. You are teaching the movement to your nervous ssytem and then letting the nervous system take over and getting out of your body's way to find flow. This is building up you mental fortitude along with everything else, increasing the ability to keep going when the @$!& hits the fan.

I myself have experienced the increase in mental fortitude to stall calm under pressure. I like to do Autocrossing, and when I screw up a turn I don't freeze or panic, I just go with it and fix what is wrong and continue on to the next turn.

And remember on your high day, don't leave anything behind.

[HereBeADragon]

Derek if your worrying about injury after 4 sets than your operating at a level greater than what you are ready for. If that is the case than either drop down to a simpler movement until your ready to sophisticate it or pace yourself a bit slower. Using pushups as an example if your gasing out after the first 4 sets then drop your target volume down. If you start out with 8 reps per 20 seconds but can only muster 3 at the end then try to do 4 in each set for the entire series. Once that is accomplished move up to 5 and so on. There are many ways to tweak the intensity of your workout and part of CST is learning how to do this. Remember any workout is only ever as difficult as you make it.

[derekvan]

You are teaching the movement to your nervous ssytem and then letting the nervous system take over and getting out of your body's way to find flow.

Ah--I like this explanation.

[shadow]

As the body reaches exhaustion, particularly in a movement that is being repeated, there are only three real options and only one of which is useful to us as CSTers.

1. Quit (doing a different exercise amounts to this effect in relation to what I am discussing)

2. Break form to make it easier

3. Upshift to a higher functioning of efficiency.

This is what we are looking for.... by focusing on good form, always, the body has no choice but to become 'better' at the movement by increasing it's efficiency to do said movement - this is the immuno-neuro-endocrine response.

This is why we are always pushing for that one or two more especially in the last rounds.