is the 20:10 protocol enough?

[gilestro]

I have several of the Tacfit programs- Commando, Warrior and Rope as well as Tacgym. With the exception of Tacgym they are all based around the Tabata 20:10 protocol. Is this good enough for proper GPP?

I have not got Tacfit26 but I understand there are different timings in that system and I was wondering why none of them make it through to the other Tacfit programs (except Tacgym)?

[Coach Clavijo]

Personally, I would prefer to use a variety of protocols, especially long-term. However, since the loading patterns are not the same with each program, you still stand to gain a lot from them.

I can't speak for Coach Sonnon, but if I had to hazard a guess for why 20/10 is the focus of the individual programs, it would be this:

TACFIT's focus is not only on the ability to operate tactically, effectively, and efficiently. The ability to RECOVER from work sufficiently as to be able to repeat your efforts is just as important. Out of the 6 protocols in the system, 20/10 is the one with the shortest work time, and shortest recovery time. This trains you to work extremely hard for short bursts and recover very quickly. Whether it's combat, emergency response, daily life, or a wide variety of athletic endeavors, this sort of burst-recover-burst training can have the widest carryover, because in those environments, it's this sort of work situation seen most often. At home, it may mean quickly saving your child from some threat, and in the ring, it might be throwing a flurry of submission attempts to secure your victory, while your opponent is still recovering from their last intense effort.

Since we can't really know where people will begin their TACFIT training, it makes sense to have them start at this same point (20/10). If you are interested in using the rest of the system, pick up TACFIT26, or visit the nearest TACFIT provider near you (or BECOME your nearest TACFIT provider! )

Again, that's just my own reasoning. Hopefully someone else will chime in with the official answer.

[gilestro]

Regarding Tacfit26, there are some of vids of people doing a couple of the programs (I think Wolf Fitness does one and maybe John SIfferman another), the exercises shown look a lot simpler than in Commando or Warrior- Pylo jumps, kipping pull ups, Goblet squats etc- Does TF26 still contain the same movement sophistication and progression as the other programs?

Also what is the required equipment for a decent home gym- currently I have a pull up bar, gym rings, a 20kg KB and 2x24kg KB. Is all or any of that applicable and is there anything else should I be looking at?

[Coach Clavijo]

Does TF26 still contain the same movement sophistication and progression as the other programs?

Yes.

Also what is the required equipment for a decent home gym- currently I have a pull up bar, gym rings, a 20kg KB and 2x24kg KB. Is all or any of that applicable and is there anything else should I be looking at?

Decent by what standard? The gear depends on your goals and needs. If you are talking about TACFIT, you might want something to jump on, sandbags, maybe some parallettes, and of course, clubbells. For other kinds of work, you might want some basic stuff like a barbell/dumbbells/plates. It really just depends.

[hermanchauw]

If you are interested in using the rest of the system, pick up TACFIT26, or visit the nearest TACFIT provider near you (or BECOME your nearest TACFIT provider! )

Or get TACFIT Firefighter First Alarm. Which also have the 6 protocols (total of 8 programs).

Regarding Tacfit26, there are some of vids of people doing a couple of the programs (I think Wolf Fitness does one and maybe John SIfferman another), the exercises shown look a lot simpler than in Commando or Warrior- Pylo jumps, kipping pull ups, Goblet squats etc- Does TF26 still contain the same movement sophistication and progression as the other programs?

Also what is the required equipment for a decent home gym- currently I have a pull up bar, gym rings, a 20kg KB and 2x24kg KB. Is all or any of that applicable and is there anything else should I be looking at?

The exercises in TACFIT 26 are more "basic". They can be easily performed by anybody regardless of training background. At the higher levels, the limiting factor is not so much of skill but strength/conditioning.

In Commando or Warrior, the higher levels requires much more skill compared to TACFIT 26.

For TACFIT 26, minimum you should have 1x heavy Clubbell®. It can substitute for most of the weighted exercises.

[gilestro]

Many thanks for the replies. I'm re-doing Commando right now so I have a bit of time to plan my next move. I live in Thailand and see there is a CST instructor in Chiang Mai so I may even look into getting some club bell instruction.