TacFit Firefighter - First Alarm

[Health First Fitness UK]

TacFit Firefighter - First Alarm

For this training cycle I will be going through the TacFit Firefighter program, training in a 4x7 protocol.


My goals for this training cycle are:-
1. Learn the all the exercises in the program so I can teach and coach them.
2. Improve whole body mobility, particularly focusing on hip, spinal & shoulder mobility.
3. Maintain Body composition, increase muscle mass.
4. Enhance programming skills.
5. Gain a deeper understanding of tri-ring integration.


Body stats 06/06/2012 WedsBodyweight =84.5kg
Body Fat =7%
Lean Muscle mass =63.5%


Cycle 1 day 1 - moderate
1. Trinity Squat 16/20/20/21/19/19
2. Quad Press 19/22/22/22/22/22
3. Spinal Rock Pike 4/4/4/4/4/4
4. Leg swoop 7.5/7.5/8//7.5/7/7
5. Plank 20/20/20/20/20/20
6. Rolling side Plank 4/4/4.5/4.5/4.5/4.5


A satisfying first workout feeling strong and coordinated in all exercises.


T=7-8, E=6, D=2


Cycle 1 day 2 - 07/06/2012 Thurs-High
1. Hop up 10/10/10/10/10/10/10/10
2. Commando Pull-ups 6/6/6/6/6/6/5/4
3. Spinal Rock - Get up over head press 4/4/4/4/4/4/4/4
4. Sleeping warrior - Monkey Lunge 6/6/6/7/6/6/7/7


All the exercises in this workout felt great apart from Mountain climber sprawl which I regressed to Sleeping warrior - monkey lunge, really need to work on crown to coccyx alignment in this exercise. Decided to add the overhead press to the spinal rock get-up as I feel this is a nice progression between the spinal rock get-up and airdrop progression as I didn't feel that the spinal rock get-up was getting my RPE to the target zone.


T=7 E=8 D=2


Cycle 1 day 3 - 08/06/2012 Fri - No
Joint Mobility


Cycle 1 day 4 - 09/06/2012 Sat - Low
Compensations


Cycle 2 day 1 - 10/06/2012 Sun - Mod
1. Trinity Squat -ball 18/18/18/18/18/18
2. Quad Press -Fwd Ellipse 13/13/13/13/13/13
3. Spinal Rock Pike 4/4/4/4/4/4
4. Leg swoop - sit thru 14/14/14/14/14/14
5. Plank- forearm foot - 20/20/20/20/20/20
6. Rolling side Plank - forearm foot 8/8/8/8/8/8


Pleased with my consistency with my scores for this workout and I have smoothed out the transitions between exercises.


T=7-8, E=6, D=2


Cycle 2 day 2 - 11/06/2012 Mon-High
1.Goblet Squat -Clean 70 HR=120
2.Gamma Cast 50 HR=128
3.Spider Crawl 9 HR=130
4. Sprawl - Mountain Climber 45 HR=144


Due to not being able to maintain crown to coccyx alignment I regressed the spider crawl to a bear crawl instead and did the mountain Climber sprawl using a bench, this helped me to maintain a greater and more consistent RPE.


T=7-8, E=7-8, D=2


Cycle 2 day 3 - 12/06/2012 Tues - No
Joint Mobility approx. 20mins


Cycle 2 day 4 - 13/06/2012 Tues - Low
As well as the compensatory exercises for this program, I did a lot of extra work on hip mobility and compensatory work.
shin box switch with Hip Ext.
shin box to pigeon
2nd section of flock of pigeons
shin box - fire log pose

[Health First Fitness UK]

Cycle 3 day 1 - 14/06/2012 Thurs - Mod
Trinity Squat 29/29/27/27/27/27
Quad Press 18/22/18/22/22/18
Spinal Rock 6/6/6/6/6/6
Sit-thru hip 24/24/24/24/24/24
Plank 30/30/30/30/30/30
Rolling side Plank - forearm foot 12/12/12/12/12/12

HRs 120, 140, 120, 104, 128, 112

T=8, E=6, D=2

Felt strong for this workout and the extra 10secs per round wasn't noticeably any more challenging.


Cycle 3 day2 - 15/06/2012 Fri - High
Unfortunately I've been bitten on the arm by a horsefly, arm is quite swollen so just doing joint mobility today.

Cycle 3 day2- 16/06/2012 Sat - High
EMOTM for 20mins
15 Ball Squats
10 Quad fwd ellipse
5 Commando Pull-ups

I probably shouldn't have done this workout, started strong, but then felt quite rough after the 7th round, still managed 13 rounds in 20mins.

T=7-8, E=8-9, D=3-4

Post workout my arm is very swollen and I have taken antihistamine tablets and applied Ice packs to reduce swelling.

Cycle 3 day 3- 17/06/2012 Sun - No
20mins Joint Mobility
The swelling in my left arm has reduced significantly and the connective tissue
Feels less taught.

[Health First Fitness UK]

Cycle 3 day 4 - 18/06/2012 Mon - Low
Compensations +
shin box switch with Hip Ext.
shin box to pigeon


Cycle4 day 1 - 19/06/2012 Tues - Mod.
Trinity Squat28/28/28/26/28/28
Quad Press 20/21/20/20/20/20
Spinal Rock 6/6/6/6/6/6
Leg swoop 10/10/10/10/10/10
Plank 1/1/1/1/1/1
Rolling side plank 8/8/8/8/8/8


HR's 124, 124, 124, 100, 124, 124


T=8, E=6, D=2


Still have a little swelling in my left arm, but it hasn't noticeably effected my workout. Heart rate is remaining constant throughout the workout. I will benefit from measuring my Heart rate recovery post workout, need to get a heart rate monitor to do this!

[Health First Fitness UK]

Cycle4 day 2 - 20/06/2012 Weds- High
21 Lunges
13 spinal rock pikes
8 Sprawl Burpeesl
5 Commando Pull ups

7 Rounds in 20mins

Beginning HR= 96
Ending HR = 150

T=8, E=8, D=2


Really enjoyed today's workout, particularly focusing on being breathe by the exercises.


Cycle 4 day3 -21/06/2012 - Thurs - No
Joint mobility throughout the day.

[Health First Fitness UK]

Cycle 4 day4 - 22/06/2012 -Fri - Low
Compensations

23/06/2012 - missed my work out due to poor planning.

Cycle 5 day1 - 24/06/2012 - Sun - Mod
Trinity Squat ball of foot 20/20/20/20/20/20
Quad Press reverse ellipse 21/25/25/24/25/20
Spinal Rock 10/10/10/9/7/7
Leg swoop 8/6/6/6/6/6
Plank 1/1/1/1/1/1/1
Rolling side plank 8/8/8/8/8/8

HRs,108,112,108, 104, 112, 112

T=8, E=6, D=3

Really pleased with being able to keep my heart rate pretty constant throughout the duration of the workout, especially as I have increased the level to Firefighter.

I feel that just training TacFit Firefighter is not enough for me, so I will be adding the Clubbell® 5x5 program on moderate intensity days.

Clubbell® 5x5
1.Barbarian Squat 2 sets 35lb, 3 sets 25lb - dropped weight to maintain form for sets 3,4&5.
2. Gamma cast 2 sets 35lb, 3 sets 25lb*- dropped weight for sets 3,4&5 due to pain in left elbow.
3. Side swipe 5sets 35lb
4. Incline pole plank 10/10/10
5. Strict form pull-ups 5/3/2 Really need to work on these! - Need to address the balance between kipping and strict form.

T=8, E=6, D=5

[Health First Fitness UK]

Cycle 5 day2 - 25/06/2012 - Tues - High


Lateral box jump (proby level)
Flight 1 - 20
Flight 2 -20

Burpee to Pullups (proby level) Commando
Flight 1 - 20
Flight 2 -20


KB figure 8s (firefighter)- 24kg
Flight 1 -20
Flight 2- 20


KB Swing (firefighter)
Flight 1 -74
Flight 2-60


Lever press -spiderman pushups
Flight 1 -29
Flight 2 - 27


The most Challenging workout so far! Forgot to take my HR at the end of workout.


Cycle5 day3 - 26/06/2012 - Weds - No
Joint mobility - Intu-Flow® felt great today, really deep session!

[Health First Fitness UK]

Cycle5 day4 27/06/2012 - Thurs - Low
Compensations


Fri 28/06/2012 - Missed my workout due to going to sleep late.


Cycle6 day1 30/06/2012 - Sat - Mod
Trinity Squat ball of foot 22/22/22/22/22/22
Quad Press reverse ellipse 22/22/22/22/22/22
Spinal Rock 8/8/8/8/8/8
Leg swoop 8/8/7/7/7/7
Plank 1/1/1/1/1/1
Rolling side plank 10/10/9/9/9/9


T=8, E=6, E=2
HR 92/100/112/112/120/126


My HR at the end of the workout was 70% of HRmax. Feeling really strong and that my recovery is definitely faster!


Cycle6 day2 01/07/2012 - Sun - Hi
50x box jumps
50 x Pull-ups
50 x side semis per grip
Kb push press 25 per side


15:02.58
HR = 120 BPM


My HR was 66% of HRmax for this workout, which isn't high enough for a Hi day.

[Health First Fitness UK]

Cycle6 day3 02/07/2012
Joint Mobility


Cycle6 day4 03/07/2012
Compensations


Cycle7 day1 04/07/2012
Trinity Squat ball of foot 22/22/22/22/22/22
Quad Press reverse ellipse 22/22/22/22/22/22
Spinal Rock 8/8/8/8/8/8
Leg swoop 7/7/7/7/7/7
Plank 1/1/1/1/1/1
Rolling side plank 9/9/9/9/9/9


HR= 80/100/112/108/112/120


Cycle7 day2 05/07/2012
Forward Ellipse 8reps
Back lunge 5reps L/5reps R
Sit thru reach 3reps L/3reps R
20 rounds in 20 mins
Starting HR = 80BPM
Finishing HR = 120BPMAfter 60secs = 90BPM
T=8, E=8, D=1
Great workout felt really strong and my heart rate recovery was really fast.

[Health First Fitness UK]

Cycle7 day3 06/07/2012 Fri
Joint Mobility


Cycle7 day4 07/07/2012 Sat
Compensations


Cycle 8 day1 09/07/2012 Mon
Jump Squat 10/10/10/10/10/10
Swinging Plank 4/4/4/4/4/4
Spinal Rock knee drop 4/4/4/4/4/4
Leg swoop 4/4/4/4/4/4
Superman Plank 4/4/4/4/4/4
Rolling side plank -starfish 4/4/4/4/4/4


T=7, E=6, D=2
HR=100/104/124/124/124/112/120


Post workout my hips, lower back and glutes are feeling quite uncomfortable, this may be due to the fact that I trained all of the exercises at smoke eater level or some different additional compensation exercises, one of which was a Shinbox to pigeon in standing with back leg on a platform at hip level, this felt really intense on my hips, I felt it was definitely beneficial but thing I pushed a little too hard!

[Health First Fitness UK]

10/07/2012
Hips, lower back and glutes are still feeling uncomfortable, but felt a lot better after doing Intu-Flow® and a Reiki session on myself, have decided that as it is meant to be a high training day today, to not do the scheduled session and just do mobility and compensations instead! As well as mobility and compensations, I had a play with my new toy, a Bruiser and also practised milling the Jr. Bruiser. This felt fine and didn't aggravate anything, looking forward to my hi day tomorrow!


Cycle8 day2 11/07/2012 Weds - Hi
Ball squat - box jump - 7/7/6/6/6/5/5/5


Chin Up - 6/6/6/6/5/4/4/3


Get Up - 4/4/4/4/4/4/4/4


Sprawl Tadpole - 4/4/4/4/4/4/4/4


HR - 142/124/124/140


Cycle8 day3 12/07/2012 - No
Joint mobility


Cycle8 day4 13/07/2012 - Low
Compensations - came up with a great variation on shinbox into pigeon pose from standing with back leg supported.


14/07/2012 - Decided to Practise two handed Clubbell® exercises instead of doing my scheduled workout.
Barbarian squats
Gamma casts
Two handed Mills