Integration cipher

[sosa42]

I've completed all three levels of the TFC Recruit mission. During the second level of TFC Recruit, I incorporated 4 day cycles of Recruit R.O.P.E. During the third level of TFC Recruit, I incorporated 4 day cycles of Recruit Mass Assault.

I just spent several days reading through threads and performing searches in the Forum to see how best to integrate the various TACFIT programs (TFC, TFMA, TFROPE, TFKS).

Question 1:

In one post I read, Scott mentioned he was putting together an "integration cipher" ebook. My searches failed to find such a product. Does anyone know if or when this ebook might be available?

Question 2:

Also, after reading through the posts, I'm now wondering if I've been incorporating my plug-in routines correctly.

a) 4 days core TFC / 4 days plug-in total cycle 56 days
b) 28 days core TFC / 28 days plug-in total cycle 56 days
c) substitute plug-ins for core TFC on moderate / high intensity days (not sure what this does to the 28 cycles)
d) other ways???

Question 3:

Finally, I'm confused on how/when to incorporate the Furnace and Pillar bonus workouts in TFKS. I understand Furnace is Moderate day plug-in and Pillar a High day plug-in but at what level do I plug them in or do I just start doing them in addition to the core TFKS program.

Appreciate any help anyone can offer.

[MemV]

Question 2:

Also, after reading through the posts, I'm now wondering if I've been incorporating my plug-in routines correctly.

a) 4 days core TFC / 4 days plug-in total cycle 56 days
b) 28 days core TFC / 28 days plug-in total cycle 56 days
c) substitute plug-ins for core TFC on moderate / high intensity days (not sure what this does to the 28 cycles)
d) other ways???


Appreciate any help anyone can offer.

Page 11 towards the bottom on the ROPE manual lays this out. If you insert ROPE etc, you still have to do your TCMDO cycle. Whatever you added in, you still have to complete mission. If you have a 2 week gap, then you need to add an extra week. HTH.

[sosa42]

Thanks MemV. I completely forgot about this reference! It spells everything out.