Follow-up Qustion about Tacfit KB

[dharmadave]

One thing I find curious about the Tacfit KB vs. Tacfit Commando is that there is no rest between exercises.

With Commando, we work for 20 and rest for 10.

With the Spetsnaz KB routine, we work continuously in 30 second intervals for a full 4 minutes!

Why do we not invoke the principles of Dr. Tabata with Tacfit KB by working in intervals with rest periods?

Is there a problem resting for 15 seconds between exercises in the Tacfit KB?

Thanks.

Dave in Austin

[John B]

Dave,

Good question.

I haven't run through KB Spetsnaz yet but do own the material, so I"m familiar with the protocol.

Commando and Spetsnaz KB are different programs under the Tacfit umbrella, so there's a different intent/focus when performing your sessions. If you take a look at Tacfit 26 there are a good number of different protocols (not just tabata), each with a different focus, but all building out to an overall intent/focus.

Regarding your question about resting between movements, you can look at it from a number of angles.

In trying to stick with the protocol as intended, you can try dropping your KB weight or slowing your pacing down so that you can hit all 6 movements with no rest until the round is over. Naturally, there will be a few seconds of 'rest' while your in transition from movement to movement. But again, this is considered transition and not pure rest.

Alternately, what you can do if you're having trouble working the full 4 minutes without a break is to perform a prep cycle where you're starting with a 15 second rest between movements and dropping that by 2 seconds every high intensity session, so that you peak out at no rest between movements. Once you've done that you're set to do a cycle of the protocol as intended.

[shadow]

4 minutes on, 1 minute off is the second protocol in the TACFIT progression after Tabata.

If you have done several missions of Commando using Tabata your body will be moving into a place where it can recover rapidly (particularly if you were doing the RESET vibrations in your 10 second breaks). Look for the space where you can recover in each of the spetsnaz exercises, within each exercise is a place for recovery.