“A guy like Bond needs more than show muscle to save theworld — he needs serious go muscle — because it isn’t enough to look pretty….You’llbe able to run, jump and slide like Bond in that crazy opening parkour sequence”

The Commando marketing material was something I half sneered at due to its bold claims but ony the other hand as it spoke to my being andwhere I wanted to be in terms of not only improving my muscular density but also being able to move like it is not an effort at all. At the time suffering from bodybuilding injuries I decided I was going to try something different.This was the start of my TACFIT/CST journey.

However, the 4x7 and 7x4 cycle has caused someprocrastination and I have only completed one mission so far. Hence, I camehere for inspiration and I found it as Coach Herman Chauw was advising a fellow forum member.

My objective is to be able to release the brakes, getthe body to act in one unit and being able to control the muscles instantly.

Here is a short video of a Karate punch which illustrates quite well:

http://www.youtube.com/watch?v=0nJsti-ZzXI

I am not sure whether this plan will help achieve this objective but I will try for 2 months and make corrections as needed.

Intu Flow practiced daily at medium level to recover ranges,to be practiced as if were in the dojo starting through consciously and slowlyand then smoothly. Acquire the body position awareness of all joints andreverse impediments.

Monday: Med/ Hi day- Flow Fit L1, Warrior Cooldown, Karate practice

Tuesday: No/Low- Prasara FoP, Be-Breathed, Archimedes,Band-Ageless

Wednesday: Med/ Hi – Flow Fit L1, Survival Cooldown, Karatepractice

Thursday: No/Low- Prasara FoP, Be-Breathed, Archimedes,Healing Staff

Friday: Mod- Flow Fit 1, Warrior Cooldown, Softwork (nearestsubstitute Systema class)

Saturday: No/Low- Prasara FoP, Be-Breathed, Archimedes, BandAgeless

Sunday: Hi-Kickboxing, Be-Breathed, Archimedes

Any comments/observations appreciated.

Regards,