Don't know if this has been asked on this forum....Tacfit Survival specific warmup?

[Fitcook365]

I'm not sure if this has been asked or not on this forum, but the Tacfit Survival program does not include a warmup routine. Do you just follow a general Intu-Flow® mobility, no warmup, or explosive breathing exercises as included on the Russian breathing part.

[woglaka]

I believe the Survival Flow repeated several times is the warm-up. Not a 100% on this one. I like to do several Intu-Flow® movements before using the Survival Flow.

[Fitcook365]

Oh, so the flow is the direct warmup and the compensatory movements remain the cooldown? The flow is also incorporated on low days on it's own, right? Could you give me what areas you cover with the Intu-Flow® and which movements they are; since, I don't have any program yet that includes a specific Intu-Flow® I'm not sure how to program it.

[woglaka]

Oh, so the flow is the direct warmup and the compensatory movements remain the cooldown?

Yes.

The flow is also incorporated on low days on it's own, right?

The flow would be used alone on the 'No Day'. The flow would also be used along with the compensatory movements on the 'Low Day'.

For the Survival workout I would focus on Intu-Flow® Intermediate neck circles, shoulder circles, elbow circles, wrist circles, thoracic forward and back (gunslingers), hip roots (both sides) and knee and ankle circles, ten repititions each. I would also recommend performing the rear leg lift from the four corner balance sequence to prepare for all the quad work in Survival. All of these drills could be incorporated into the 'No' and 'Low Days'.

[Fitcook365]

What exactly are the hip roots?

[woglaka]

Watch here at 5:38 for the 'hip root' drill. This we help prepare the hips especially if you try Coach Gallazi's Clubbell® 5 x 5.

[Fitcook365]

Thanks for bringing Gallazzi's Clubbell® program up, since I am actually alternating between Survival and his program. Doing the Survival when I am on the road/traveling and Gallazzi's Clubbell® program when I am at home. Would the warmup be the same for both programs along with the cooldowns?

[woglaka]

I would use the same warm-up for both programs. Use your intuition if you feel an Intu-Flow® exercise that would help prepare for either workout then use give it a try, expirement. I have a friend that is using the 5 x 5 Clubbell® program on the Moderate Day and the Survival Tabata workout on the High Day of a 4 x7 wave and is making huge gains both in lean muscle and performance skills. Do you like the results you are getting alternating workouts?

[Fitcook365]

I am actually switching back to doing the Clubbell® 5x5 for as long as I am in my hometown and then I throw in my kettlebell metcon for the Hi day (this is to focus on my MMA goals). Then, when I am out of state or when I go overseas this summer I plan to do the Survival program from where I left off. I think the results would be better if they alternated every other workout and such, but I want to take advantage of my resisted weight training goals at home so when I may be away for a period of time the Survival fills in the gap (no equipment needed to lug around). I did notice my conditioning and strength endurance improve for both the Clubbell® 5x5 workout and metcon when I came back after doing a week of Survival. I know this may be vague but for like a kettlebell program that has double kettlebell snatch, one arm split snatch, gladiator get up, etc. taken from this: http://www.youtube.com/watch?v=275Smy9QcnE, what would be a good compensatory cooldown. The survival compensations leave some gaps open, but I'm unsure how to customize to this program. Sorry, I'm a beginner at understanding how to effectively compensate for customized or non-CST/Tacfit programs.

[woglaka]

To unload the hips and shoulders from the double kettlebell snatch extend straight arms behind the back clasping fingers together, next with feet together bend knees slightly fold forward keep belly to thigh contact and keep folding forward allowing arms to extend back and up to the sky, deep exhale. Keep neck relaxed and when at depth of forward fold begin to straighten the knees only as long as you can keep belly to thigh contact hold 30 to 60 seconds inhaling through the nose exhaling through the mouth. For the split snatch perform Pigeon Pose. If you are unfamiliar with this pose it is basically a reverse hurdler stretch. Instead of the straight leg being forward it will be extended behind you may have to rotate the bent leg thigh to rest on the shin eventually you will be able to slide the thigh back off of the shin. Keep the chest up chin tucked in and the straight leg side hip sinking towards the mat. Hold for 30 seconds and repeat opposite side. The Twisted Lunge pose will help unload the tension from the Turkish get up. Take a lunge position with right leg forward bent at 90 degrees. Left knee back and either down on the mat or leg extended and weight on ball of foot. Twist the torso to the right bend forward and place the left tricep or elbow to the outside of the forward right knee. Place palms together in prayer position in the center of the chest and keep the head between the shoulders gazing towards the side wall. Exhale belly to spine to allow the torso to fully twist. 30 seconds both sides on this one also. Remember the objective is to unload tension and not to stretch muscle so relax the face, exhales longer then inhales and get the heart rate down.