TACFIT Survival Manual

The Intelligent
Solution for
Extreme Bodyweight
Exercise Strength
and Conditioning
master your
Movement
master your
!
Power
RMAX International, PO BOX 501388, Atlanta GA, USA | 678-867-7629 | www.tacfit-survival.com
by Alberto Gallazzi,
RMAX European Director
TACFIT Division Chief
World Survival Jiujitsu Champion,
Dignitary Protection Agent
Secret Police and Special Operations
Tactical Fitness and Combatives
Consultant for GIS and Reg. Tuscania
Carabinieri Airborne Commando
!
All Rights Reserved

Copyright 2012 RMAX.tv Productions. All rights are
reserved. You may not distribute this report in any way. You may
not sell it, or reprint any part of it without written consent from the
author, except for the inclusion of brief quotations in a review.
TACFIT is a registered trademark of Sconik International, LLC
Disclaimer
None of the information contained in this manual is intended to be
taken as medical advice. Consult your physician before beginning
this program as you would with any exercise and nutrition
program. Albeit the information and advice in this manual are
believed to be accurate, neither RMAX.tv Productions and its
officers and employees, nor any members, assistants, volunteers,
assigns, or agents of any type whatsoever acting on or in behalf of
the aforementioned entity and persons will be held liable for any
injury, damages, losses, claims, actions, proceedings, expenses, or
costs (including legal) that result from using instructions, advice or
exercises in the manual.
WARNING: This
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QUICK START GUIDE!
PAGE
How to Use your Survival Field Manual

BEFORE YOUVE MASTERED THE BASICS, ANY IDEA YOU CAN IMAGINE HAS BEEN TRIED, TESTED
AND FOUND WANTING OR HAS BEEN INCORPORATED ALREADY.
Read the entire manual top to bottom: even if youve walked the TACFIT path before, many new layers and
features have been embedded.
Read it over again in the weeks to come.
This book serves as your field manual, so you need to be totally familiar with it.
There are 3 Missions included in TACFIT Survival:
Basic, Intermediate and Advanced.
Download the Beginner instructional videos. Study the movements carefully.
Download the follow-along videos.
Print out your choice of 4x7 or 7x4 schedule. It will guide you for the next 28 days.
Upon successful completion of:
Level 1 or (Beginner) level, repeat these same steps with
Level 2 or (Intermediate),
Level 3 or (Advanced)
It couldnt be simpler. Everything has been laid out for you day by day. All you need to do is fill in the blanks...
and sweat, of course.
!
THE KEY TO CORE STRENGTH IS ANTI-ROTATION!
PAGE
Much of my training throughout different countries in the world concentrated upon core strength. I studied what
we currently understood in science as to why core strength holds such a pivotal key to tactical fitness. The key
concept underpinning this regards a neurological blueprint from how we develop as infants to adults, called the
Proximal-Distal, Cephalo-Caudal Trend. We develop from the spine down and from the belly out to our fingers
and toes. Neurologically, your core is grand central station for all of the engines you put on track to perform.
But it goes much deeper than this. Though we see the incredible dexterity with which the core allows the spine to
move with strength, twisting, bending, arching through space, the core is designed uniquely to protect the spine,
because its primary function is to allow us to maintain anti-gravitational function. The core evolved to allow us to
have mobility without being harmed by movement. In other words, the core musculature evolved to resist rotation.
In my travels and study, in particular in Russia,
and studying Nikolay Bernsteins application of
aeronautic mechanics to the movements of the
human body, I learned that the body moves in
rolling right/left and yawing clockwise/

counterclockwise.
greater complexity than merely three dimensions.
of bodybuilding and powerlifting into the three

dimensional world, tactical fitness aims to
introduce the 3 elements of rotation into your
exercise.
Three dimensional
movement only travels
across three planes.
Tri-planar movement
involves passing
through the plane
cutting you in halves:
top/bottom, right/left,
front/back. But the
human body, in its
elegant virtuosity,
moves not merely in
translation (through
the 3 planes), but in rotation.
Called the Six Degrees of Freedom to
represent that the body moves through 3
elements of
translation (the
standard triplanar movement
surging forward/
backward,
heaving upward/
downward, and
swaying right/left)
and 3 elements of
rotation: pitching
forward/backward,
Where functional strength training sought to

bring the one- and two-dimensional movements
The exercise selection within TACFIT Survival,

and all of the TACFIT fleet of courses,
progresses from gross to fine, general to specific,
simple to complex movements in order to elicit
the maximal fitness benefits from your exercise.
Pitch: Bending Forward/Backward
In particular, TACFIT Survival concentrates on

creating the Hollow Body position spoken of
throughout martial art, yoga and gymnastics
training. The Hollow Body can be thought of as
core activation which resists all three elements of
rotation.
Roll: Bending Right/Left
When performing TACFIT Survival, the

movements create the need for the Hollow Body
position in order to perform the repetitions.
Since this Hollow Body position resists all three
elements of rotation (pitching, rolling and
yawing), you maximize your core activation. And
since the core is grand central station for all of the
engines in your body, you gain the greatest fitness
benefits from these specific movements.
Yaw: Twisting Clockwise/Counter
BUILDING YOUR POWER CHAMBER!

The part of the chamber that many have
trouble lies with the pelvic tilt and leg drive.
The pelvis has a small range of motion.
Relax and lay down flat on the floor with
arms extended above head. See the body
naturally form an arch in the lower back.
While laying on your back, place one hand
under your lower back. Notice your hand go
right under your lower back as if going
through a tunnel. The key aspect of the
Power Chamber is to press the lower back to
the floor so that "tunnel" goes away. In order
to do this you must be able to tilt the pelvis,
while driving both hips forward into one line,
as depicted in the photo to the left, and second
photo down on the right.
With the pelvic tilt, you must also contract the
pelvic wall upward, as you have exhaled to
contract the intercostals inward, the
diaphragm downward. This muscular lock
crushes the can of the power chamber,
creates a systemic knot of strength.
One of the most important positions that a

martial artist, clubbell swinger, football
lineman, yogi, kettlebell lifter, wrestler or
gymnast learns is the Power Chamber.
Masters have taught this primal position for
thousands of years in yoga such as in
mayurasana, in gymnastics is called the
hollow body, by World War II CloseQuarters Combatives experts simply as battery position.
To tap into this biologically hard-wired
strength, protract (outward) and depress
(downward) your shoulder blades, bringing
the shoulders into the safest and strongest
biomechanical position they can attain: called
the closed, packed position - or as I coined
it in my first book, shoulder pack.
Pull your ribs downward at the sides,
engaging the internal and external obliques as
well as quadratus lumbarum (your
suspenders). Pull inward your transverse
abdominus (your corset) but dont suck
upward, and crunch downward your rectus
abdominus (your 6 pack) pulling your chest
down to your hips. This creates the strongest
core activation possible with exhalation
mandatory.
Exhale and engage the pelvic floor, drawing it

upwards towards your navel. Think of it as
the space between the pubic bone and the
tailbone. Initially you may need to contract
and hold the muscles around the anus and
genitals, but you want to isolate and draw up
the perineum (between the anus and genitals).
Engaging the pelvic floor creates both
powerful lift and secure rooting. This is
especially useful when jumping, receiving a
collision or administering force.
Squeeze your abdominals, thighs, and glutes
very hard. Grab the floor with your toes and
feet, and push the Earth away midfoot while
knees remain bent. The tighter - the lighter!
There is an anthropological reason for the
strength of this position: it is the primal
fighting / defensive posture with which we
evolved to instinctively protect ourselves.
Biologically, it is the most effective position
to absorb and deliver force. We are
neurologically wired to strengthen this
hollow body.
It is essential to perfecting a proper
handstand, a strict pullup, as well as the body
lever and back lever, the kettlebell rack
position and the clubbell order position. The
physical range may not be as dramatic from a
handstand to a fighting stance, but it is
resisting rotation which correctly elicits the
neuromuscular efficacy of the power chamber.
Make it the focus in every Survival exercise.
PAGE
HOW DOES TACFIT SURVIVAL DIFFER?!

I write volumes on this, but one arena of particularly stark
departure of TACFIT from the norm regards:
sophistication. When most exercise programs bump you
up a level, they are adjusting standard variables like
intensity, volume, speed, duration, etc to increase the
challenge.
While you can certainly increase speed with this program,
that isnt the primary goal. Rather, the 3 Missions included
in TACFIT Survival specifically progress in complexity:
each mission develops neuromuscular efficiency, preparing
you for the next higher level. Your nervous systems evolves
to become "smarter" and more efficient as you progress.
In addition, something called the complex training
effect (CTE) provides an additional touch of magic. The
CTE simply states that when you couple simple movements
together, the synergistic effect is greater than if the
individual exercises were performed independently. More
(and smarter!) bang for your buck.
Here, I utilized a Russian biomechanics concept called
Component Learning which demands that each
movement be a building block to the next. This allows
back-shaping or reverse engineering of high level
sports skills.
The science underpinning TACFIT Survival combines
influences from the Russian System of Training (P.O.C.C.)
with the biomechanics of Nikolay Bernstein (the father of
Russian biomechanics) in particular this "Component
Learning Theory" which leads you carefully through
simple steps leading to more advanced and evolved physical
performance.
PAGE
merely by adjusting level. The same skill families, the same

result, but an incredible advantage in developing team
spirit. No one need be left out of the training session, ever
again.
Due to the conventional exercise community heralding the
inviolate nature of KISS (Keep It Simple Stupid) training,
Ive become infamous for stating that most of the fitness
world has become SISSified, or Stuck In Simplistic Stupidity.
This is the polar opposite of TACFIT Survival training.
We dont just move more more weight, more time, more
frequency we move better, and we do this by increasing
movement sophistication. Bigger isnt better. Faster isnt
better. Stronger isnt even better. ONLY Better is Better!
When you add in this unique nature of increased
sophistication, you dont merely make the exercises more
challenging, you learn a new skill. You stimulate the
nervous system to evolve; your brain to become more
powerful. You learn a completely new set of tools that you
can access in all aspects of your life. You improve the most
sophisticated machine that God has ever created.
Remember Component Learning Theory? A complex
movement chain practiced as a single movement produces
a sum total training effect greater than that produced if the
individual components are practiced for the same number
of repetitions. TACFIT Survival incorporates movements
that increase in complexity, so your gains compound as
your movement ability develops.
Dont believe that this means that this will not be functional
movement. It certainly will. TACFIT programs enhance
Tactical Fitness. There can be no fluff: the motions
themselves enhance the motor patterns and energy systems
that allow the human machine to respond to crisis and
conflict.
Like the avionics which evolved our understanding of
combat effectiveness, the movements contained in such a
program must cover all 6 degrees of freedom: heaving (updown), surging (front-back), swaying (right- left), rolling
(bending right-left), yawing (twisting right-left) and pitching
(bending front- back).
This training principle makes it possible to serve a wide
range of individuals levels at the same time, regardless of
beginning fitness levels, or even limiting overcompensations and repetitive stress injuries. The entire
team can train together, from modern ninja to desk warrior,
!
TO EXHALE OR INHALE: THAT IS THE QUESTION!!
PAGE
Hypoxic versus Hypercapnic Breathing Techniques: Near the close of the 19th Century, Russian Physiologist
Verigo and Dutch Scientist Bohr independently discovered that without CO2, oxygen remains bound to hemoglobin,
unreleased and incapable of being utilized by our tissues. As a result there is an oxygen deficiency in tissues such
as our brain, kidneys and heart, as well as a significant increase in our blood pressure.
Russian and former Soviet research, such as Dr. V. Frolov, Dr. K. Buteyko and Prof. R. Strelkov surmised that deep
breathing serves as the root cause of many illnesses. Deep-breathers suffer from O2 starvation and so they overbreathe which begins the cycle called the Hyperventilation Feedback Loop.
Notice how a person holding his breath becomes increasingly hyperactive. Over time the level of CO2 increases
dramatically causing the rapid consumption of O2. This hyperactivity continues until unconsciousness (syncope)
a method used in martial arts to expedite strangulation techniques. The cause of O2 deficiency is not due to the
lack of O2 presence, but by the lack of CO2 retention. Over-breathing causes O2 deficiency. If we inhale too much,
we have less O2 in our body.
Two methods of breathing developed from this understanding: hypoxic (or lowered oxygen count) and
hypercapnic (or saturated with carbonic gas) breathing. Dr. Vladimir Frolov (Endogenous Respiration) concluded
from his research that both methods intend the same goal but achieve it through different means:
Buteyko achieved positive results raising the concentration of carbonic gas in the lungs. Strelkov, in turn, obtained
the identical result by lowering the oxygen content in the lungs. The paradox solves itself if we compare oxygen
concentrations in both methods. It turned out that what united them was an approximately identical hypoxia regime
(lower oxygen content).
For many strength athletes, the conventional method of breathing entails the Power Breathing Technique - a
hypoxic method was researched by a Russian scientist Professor R. Strelkov (popularized by Pavel Tsatsouline in
the West). Power increases immediately, but fine and complex motor skills, such as combat skills, suffer.
The problem with inhalation bracing lies with the pneumatic pressure it creates intra-abdominally. When you inhale
and exert yourself, you literally attempt to move with an inflated balloon within your torso. When moving in 1 or 2
dimensions and short range, that may be acceptable. However, when you must resist rotation in six degrees, you
must use muscular control, not pneumatic pressure to withstand forces while remaining mobile. Inhalation cannot
do this. Only exhalation can.
The optimal method of health and performance lies with the exhalation. The deeper the exhalation, the stronger the
core activation, and the more utilization of oxygen at a cellular level.
Training happens at the level of
discipline, when you must actively exhale
through the effort of an exercise. When
you find that youre no longer needing to
actively exhale to press through an
exercise, and youre in flow, then youve
adapted to the tempo or complexity of the
movement, and its time to progress.
However, if you find that youre having to
inhale and hold your breath in order to
force out a repetition, then the tempo or
complexity is too much (for that day or
session), and its time for you to regress
down to a lower level complexity
(Advanced to Intermediate to Basic), or
decrease the tempo until you can regain
discipline over your breath.
!
WHAT ARE THE LEVELS OF CORE ACTIVATION?!
PAGE
As just described, the science behind respiratory performance goes very

deep. For the purposes of TACFIT, concentrate on three of the 5 levels:
force (inhale bracing and pressurized exhalation), discipline (exhale on
effort phase) and flow (exhale on compression phase). Avoid having to
force, focus on discipline, and when you begin to flow increase the
challenge until you must discipline to avoid force.
Now on to the depth of the breath. The depth of your exhalation directly
correlates to the strength that you can activate throughout your body. There
are four volumes to your exhale:
1.Normal: what you exhale when talking.
2.Complementary: what you exhale when you move moderately.
3.Supplementary: what you exhale when you move intensely.
4.Residual: what you cannot fully exhale while alive, but where all high
performance floats.
Think of these four volumes like levels of a skill.
What is not challenging to you can be performed with a normal exhale.
What is moderately challenging to you can be performed with a
complementary exhale.
What is very challenging to you can be performed with a supplementary
exhale.
What is extremely challenging to you can only be performed at the end of
exhaling all normal, complementary and supplementary volume, called the
Control Pause.
The stronger your exhale, the more powerful you become. Martial artists
have known this for millennia, but modern science only now begins to
understand this mechanism, as it mysteriously branches into both aspects
of the nervous system: the autonomic (what you cannot control), and the
voluntary (what you can control.)
The depth of your exhale determines how deeply you access the power
chamber in hollow body position. Physiologically, it is impossible to tap into
the power of the core and spine without exhalation. It will not happen
immediately. You will need practice daily.
As it remains impossible to plumb the bottom of residual breath volume,
you can always go deeper and deeper, no matter your age. Strength is not
age-dependent: a trained octogenarian can be much more physiologically
powerful than an untrained twenty-something.
Breath remains the key ingredient to tapping into that limitless potential.
!
WHAT IF YOU DONT DO THE REST OF TACFIT?!
PAGE
10
The nervous system doesnt know the difference between

types of tension. It only knows degree of recovery!
The above sounds simple
enough, but amounts to libraries
of research and anecdotal
experience.
adaptations. Only recovering from

the stress causes you to adapt.
But you dont NEED to purchase

and use the TACFIT fleet to do so.
It could be a sandbag, barbell,
It works regardless of type of
rock, or a club, or just your own
tension. TACFIT merely
bodyweight. Your nervous system consolidates and distills this into a
cannot tell the difference. It only
conscious system of application
knows how hard it must work to
where you become more powerful
achieve the technique mechanics. and graceful while minimizing
And more importantly...
room for error (injury) and
maximizing the effectiveness of
It only knows how much it has
this wave of intensity.)
recovered from adapting to the
work that you keep forcing it to
To the right, read an example of
do. (You are, for a fact, forcing
how to take common activities
change. Your body only knows
and plug them into this
efficiency: it prefers that you dont biochemical phenomenon of
do anything. It doesnt know that it adaptation called the 4 Day
commits suicide a little bit every
Wave.
day that it doesnt experience
positive stress.)
If you consider the 4 Day Wave in
TACFIT, you can insert your bar
You adapt to positive physical
work into the moderate intensity
stress in two ways: by increasing strength sessions.
muscle developing (by becoming
more powerful,) and by increasing As TACFIT Survival builds
neuromuscular efficiency (by
stabilized strength, focusing on
becoming more graceful.)
practice at moderate intensity:
Some people adapt faster in one
60-80% heart rate maximum,
way than the other, but everyone 6-8 on a rate of perceived effort
scale of 1-10 (10 being the
adapts in both ways given
hardest effort)
sufficiently proper and sustained
Hard or difficult work, but not
positive physical stress.
extremely hard or difficult.
Unfortunately, most people either,
dont give sufficiently high enough Still implement the waving
stress for long enough over time, elements of TACFIT, organizing
or they dont consciously reduce
other missions in the TACFIT and
the stress low enough for long
CST Circular Strength Training
enough.
family can appear like so: (See
Right-Side Bar Day 1-4 Example
Giving stress doesnt create these Explanations.)
powerful and graceful
Day 1: No Intensity
Mobility, Tai Chi, Light Stretching,
Walking, Swimming, Hiking
Strain Prevention, Intu-Flow, Body-Rolling,
Band-Ageless
Day 2: Low Intensity

Yoga, Pilates, Core, Deep Stretching,
Myofascial Release, Jogging, Biking
Ageless Mobility, Prasara Yoga, Tactical
Gymnastics, Stress Conversion
Day 3: Moderate Intensity

Climbing, Mountain Biking, Rowing,
Running, moderate Circuit Conditioning
Survival, Spetsnaz Kettlebell, King of
Clubs, Barbarian, ROPE
Day 4: High Intensity

Sprinting, Hill Runs, very hard Circuit
Conditioning, high intensity weight
training, Racing (rowing, biking, etc)
Survival, Commando, Warrior, Accelerator,
Drift, Furnace, Pillars
!
DEFINING TACTICAL FITNESS!
Tactical
Fitness
T he ability to
change energy state
rapidly. To tur n,
rotate, or twist faster
than your opponent.
And most importantly,
to sustain that high
energy state in the
grueling turns that
rapidly bleed out an
o p p o n e n t s s i z e ,
strength and speed
advantages.
T he ideal fighter
accelerates in rotation
the quickest, and
moves the fight into
this rotation where he
holds distinctly
superior virtues.
TIME is the most critical ingredient here. How

do we perform repeatedly over time? Time is the
top of the pyramid of importance, because it
renders the needed energy system of the activity.
For tactical fitness, we need the ability to perform
at intense task, rapidly recover and retranslate to
another intense task. After we establish the
appropriate timeframe, then we can select the
skills necessary to enhance the mechanics of our
discipline. When we understand the mechanics,
only then can we choose the tools: the chains of
tension, or movements, and the type of tools to
elicit those chains of tension. (see the model left.)
Recovery is a known term, though frequently
neglected activity. All your progress, growth and
results happen during the recovery periods
between your workouts; never during them. So,
for all your hard-chargers out there, if youre not
taking the time to recover, you not only arent
getting better, youre getting worse. Each time
you exercise without recovery, youre destroying
the body, not building it.
Nutrition is king for recovery between workouts
and missions. But thats not the recovery were
discussing now.; lets call that recuperation.
Recovery regards how to RESET between
collisions - between rounds, sets, reps and even
within an exercise repetition itself (how to
recover one part of your body while the other
continues in a different movement.)
To reset between bouts requires switching the
n e r vo u s s y s t e m f ro m a c c e l e r a t o r ( t h e
sympathetic) to the brake (the parasympathetic).
To recover rapidly you must:
stop moving around, to avoid keeping your
foot on the accelerator;
PAGE
11
on mid-foot, with your body completely relax,

chug your body up and down by bending at
the knees and hips. We tend to hop on ball of
foot and do this, but that keeps the posterior
chain tight. Mid-foot keeps the calves relaxed
and allows us to vibrate the residual muscle
tone of the prior exertion. Tension only relaxes
when you send it the frequency of its tension,
like a tuning fork. The faster you return to full,
resting length of a tissue, the quicker youll
have maximal power output again for the next
collision.
find your heart rate and a clock (if possible),
because you need to create a bridge from the
controllable (your voluntary nervous system) to
the uncontrollable (autonomic nervous system).
exhale long, slow and deep into the belly
through the mouth, for the longer, slower and
deeper you exhale, the quicker your heart rate
drops under the radar (heart rate maximum) of
excessive arousal. The lower your heart rate,
the faster you return complex and fine motor
skills to function. If you train only at high
intensity, then under stress, thats what youll
be conditioned to do; and at high stress
>145BPM, you lose fine and complex motor
skills. Who recovers fastest wins!
If you want your exercise to be tactical fitness,
then it must regard this formula: how fast can
you recover from high intensity output. Thats
your litmus test. Not how big, strong or fast you
are. Those are great attributes. But if you cant
recover from the first impact, from surprise, error,
or the unknown, then bigger, faster, stronger isnt
better.
Only better is better.
!
HOW MUCH IS ENOUGH?!
PAGE
12
Programming TACFIT
Youll need to understand two concepts in order to take full
advantage of TACFIT. Firstly, understand is the 4 Day Wave. The
entire system is based on a 4-day microcycle of waving intensity
levels.
Next, understand the tool Ive created over the years to zone in on
your intuitive awareness: the internal experience of exercise. Ive
created this tool to ensure youre precisely target your intensity
level for the day without exceeding the discomfort levels and
without diminishing the technique levels mandatory for optimal
performance and health.
Your Compass: the Intuitive Training System
Can you say with specificity how much is much and how
hard is hard? Unfortunately for our internal experience,
exercise doesnt come in denominations of much and hard. What
might be considered a difficult session for a couch potato is a
breeze for an elite commando, and what might be a light
training day for said commando might be hell itself for an average
recreational athlete. Its all extremely subjective. How, then, do
you train yourself to understand your limits and capacities?
You do this by journaling your training and by applying your
tools. My Intuitive Training Protocol gives you the ability to
differentiate form, exertion and discomfort subjectively, and you
can then use this as a determinant factor in progressive resistance.
By learning to quantify the subjective, you give yourself an
immediate sense of where you stand, and you create a very
accurate gauge of your progress.
In order to make this tool work for you, you must first learn how
to use it. That takes a bit of diligence in the beginning. By
journaling your training and by rating these three variables, you
will come to a better understanding of your body and you will
calibrate your instrument. The skill of rating your performance
becomes more finely honed with each use, until eventually you
barely have to think about it. But you will have to think about it
in the beginning.
These are the three variables you will rate after each training
session:
Rate of Perceived Exertion (RPE): the subjective
evaluation of your effort on a scale of 1 to 10, 10 being the
hardest youve ever worked.
Rate of Perceived Discomfort (RPD): the subjective
evaluation of your pain level on a scale of 1 to 10, 10 being the
worst pain youve ever experienced.
Rate of Perceived Technique (RPT): the subjective
evaluation of your mechanical performance on a scale of 1 to
10, 10 being the best possible form in that exercise.
As you begin to fatigue and become exhausted, your form begins

to fail. Without form, you cannot competently hold the force of
your exertion, and as a result, you over-compensate with poor
form leading to aches and pains. As these aches and pains go
unaddressed, injuries appear. Pouring your effort into your
technique, instead of the number of repetitions of weight of the
resistance, is what brings you great dividends. With deeper
concentration on technique, comes greater physiological benefits.
Poor technique is as trainable as good technique. Every repetition
that you repeat poor technique increases the likelihood that you
will embed this. Whatever you repeat, you will adapt to and make
more likely, whether you want that result or not.
As a general guideline, when you can sustain an RPT of equal to
or greater than 8, an RPD of less than or equal to 3, and an RPE
of equal to or greater than 6 over the course of 3 sessions, its time
to increase a variable: frequency, intensity, speed, density, volume,
complexity, etc.
Each day in the 4 Day Wave includes specific target guidelines
that you should be aiming for with each of these three variables.
We have also precisely calculated exactly which variable to
change, and by how much, when it comes time to move on. All
you have to do is rate your performance in terms of the Intuitive
Training Protocol, and plug-and-play the program. Ive taken care
of the rest.
If your technique is high enough (greater than or equal to 8) and

your discomfort is low enough (less than or equal to 3) you can
hold even an exertion level of 10 for as long as your stamina,
strength and endurance allow.
!
THE TACFIT 4 DAY WAVE!
PAGE
13
Your Tactical Fitness missions develop through the signature periodization pattern of TACFIT, which escalates as
you work your way through the program. The following combination of training days is repeated throughout
the program for a total of 28 days per mission. See the specific Program chapter in Part 2 of the manual for the
actual program instructions and exercises.
Thats how the 4 training days of TACFIT shape up. This pattern is repeated for a total of 28 days or one
complete mission. If you are following the traditional 4 wave, your schedule will consist of No, Low, Moderate and
High days, repeated 7 times in succession for a total of 28 days. There are no "off days. Instead, recovery days
are factored into the program that involve short sessions of joint mobility and compensatory yoga.
Day 1No Intensity
Day TwoLow Intensity
1 2
3 4
RPE: 1-2; RPT: 8 or higher; RPD: 3 or lower
When you reach the No Intensity day, follow along the

warmup video. You can also insert in here any strain
prevention mobility programs, such as Intu-Flow - a basic and
intermediate program available for free on Youtube.
Your task on the Low Intensity day: follow-along the

cooldown video to use specific compensatory movements to
balance growth and remove the parking brake from your highperformance output and mobility.
Your No Intensity recovery day is one of the keys to the rapid

adaptation youll experience with this program. Do not skip it.
Insert stress conversion, yoga or stretching routines such as

Body-Rolling and Healing Staff included in your dossier.
Day ThreeModerate Intensity
Day FourHigh Intensity
Now the work starts. Your task on the Moderate Intensity day is to
ramp up your output according to the specific mission objectives.
If youve been following orders, this will be your peak

performance day. What prepared you for today, is the strength
you activated yesterday, in the moderate intensity session.
When you reach the Moderate Intensity day, watch that sessions
Video Briefing and follow the program guidelines for the specific
mission and level youve chosen to complete.
Follow along with the TACFIT Survival Basic, Intermediate and

Advanced missions included in your dossier.
Repeat yesterdays TACFIT Survival mission, but go as

hard as your technique can hold it. Youve practiced this now,
turn it loose and let the engine run hot!
!
CANT COMPLY TO MISSION RX?!
PAGE
14
What if you cant commit to the Mission as prescribed?

Options for Fixed Living schedule
You may not live in the utopia where you
can train 7 days a week and follow as
prescribed. Firstly, stop complaining.
Youre infinitely capable to adapt,
improvise and overcome. Find out where
you can insert this into your life, and
slowly reclaim your life from habits.
Gain the greatest results by following the
mission as Rx. But start where you are, so
the plan may not always go as planned.
Believe me, I understand lurking Murphy.
Dont Want to Train 4x7 Style?
Adhering to the 28 day calendar can be
challenging, when you havent yet
optimized your time tables. Here are three
variations for Survival: a conventional 3day split, a 7-day wave in which the
training days remain constant from week
to week, and the optimal 4-day wave (the
4x7 format).
The conventional 3-day Split
Only have 3 days a week to train? Better
make the most of them! Start with Level 1
or Basic level. Perform it for each of the
three days. Only progress to the next
mission Level 2 (Intermediate) when your
technique is high enough (RPT greater
than or equal to 8) and your discomfort is
low enough (RPD less than or equal to 3)
to move on safely (to Level 3 Advanced).
Each mission builds upon the prior. The
movements increase in sophistication as
your strength and mastery grow. When
youve mastered Level 1, youre ready for
Level 2, and finally on to the Level 3
Alpha dogs.
Scheduling on the Week Wave
If you feel that youre ready for all four
levels of intensity, then the week wave
involves No, Low, Moderate, No, Low,
Moderate, High, repeated 4 times in
succession for a total of 28 days.
Scheduling on the 4-day Wave
If you feel that youre ready to knee-deep

into mission proper, then the 4 day wave
will consist of No, Low, Moderate and
High days, repeated 7 times in succession
for a total of 28 days. The Program Chart
is formatted on this 4-day wave. This is the
ideal choice for Survival because it
synchronizes with your nervous system for
greatest results.
How do you add other sports and
programs to TACFIT?
Though we appreciate your zeal, focus. If
you chase two rabbits, youll catch neither.
If you focus on this one mission, youll
achieve all of the results you hoped of and
much more once youre on the other end.
Results we cant describe, as youll have to
experience them to appreciate what youre
about to develop and gain access to.
Candidly ask, what do I want from exercise?
If you find you dont have a specific
answer, then you may be cocktailing;
decreasing your results from ALL your
activities. Cocktailing is unhelpful because
throwing together a bunch of random
exercises will get you random results.
Better focus on one goal at a time. Go in
too many directions at once, gets you
nowhere fast.
Life often doesnt give us the optimal
circumstances. My schedule of travel
around often presents insurmountable
problems to routine. Sometimes, you just
gut it out and make due with the hand
youve been dealt.
Suggestions for other activities
Each day of the cycle is tied to a specific
intensity level - waved in order to elicit the
47 effect. To make this 47 to work for
you, then you should align your activity
level with the guidelines for RPE. It can be
highly subjective, and there are no hard
and fast numbers.
What may be a light recovery jog for a
highly conditioned runner may be a
Moderate or High Intensity session for
someone with little running experience.
Logging your training and applying the

Intuitive Training Protocol to rate your
exertion, technique and discomfort will
over time give you a precise lens for
gauging your output.
It will help to determine where your
chosen activity falls on this spectrum:
No intensity: such as mobility, body
rolling, tai chi, stretching, long walk
Low intensity: such as yoga, pilates,
deep stretching, low gymnastics, light
runs
Moderate intensity = strength practice,
weight training, gymnastics skills,
jogging
High intensity = metabolic
conditioning, sprinting, interval training,
high jumps
On occasion, different activities wont
match because your body cannot handle
the sum total stress load, and then stress
turns to strain. Bad news: over-training,
injury and illness often result. If you want
to continue with extra-curricular training,
you may want to consider either
scheduling out the others for the month, or
lightening your intensity load of the high
intensity sessions.
Perform your mobility recovery exercises
daily as prescribed, but exclude your high
intensity workouts. Keep performing the
No intensity programs daily, until your
scheduling becomes more permissive of
higher intensity workouts. As it opens up,
then start back on your 4 day wave as
prescribed.
Lastly, there may be times when Murphy
makes a visit and knocks you off the
wagon. Just because you get burned,
doesnt mean that you cant jump back on.
Missing one or two days is fine; just fall
back into formation picking up where you
left off. Missing 4 or more days means you
missed a cycle completely, so restart at the
previous 4 day cycle on your calendar to
catch up.
!
THE 4X7 MONTH PROGRAM CHART!
PAGE
15
No
Low
Moderate
High
Intensity
Intensity
Intensity
Intensity
CYCLE
Mobility
Compensation
Strength
Conditioning
Program
Program
Survival
Survival
CYCLE
Mobility
Compensation
Strength
Conditioning
Program
Program
Survival
Survival
CYCLE
Mobility
Compensation
Strength
Conditioning
Program
Program
Survival
Survival
CYCLE
Mobility
Compensation
Strength
Conditioning
Program
Program
Survival
Survival
CYCLE
Mobility
Compensation
Strength
Conditioning
Program
Program
Survival
Survival
CYCLE
Mobility
Compensation
Strength
Conditioning
Program
Program
Survival
Survival
CYCLE
Mobility
Compensation
Strength
Conditioning
Program
Program
Survival
Survival
16
19
22
26
12
15
18
21
11
14
17
10
13
25
20
23
24
27
28
(*see the specific Program chapter in Part 2 of the manual for the actual program instructions and exercises)
Thats how the 4 training days of TACFIT shape up. This pattern is repeated for a total of 28 days or one complete
mission.
If you are following the traditional 4x7 wave, your schedule will consist of No, Low, Moderate and High days, repeated 7
times in succession for a total of 28 days.
There are no "off days.
!
THE 7X4 MONTH PROGRAM CHART!
PAGE
16
No
Low
Moderate
No
Low
Moderate
High
Intensity
Intensity
Intensity
Intensity
Intensity
Intensity
Intensity
week
Mobility
Compensation
Strength
Mobility
Compensation
Strength
Conditioning
Program
Survival
Program
Survival
Survival
week
Mobility
Strength
Mobility
Strength
Conditioning
Program
Survival
Program
Survival
Survival
week
Mobility
Strength
Mobility
Strength
Conditioning
Program
Survival
Program
Survival
Survival
week
Mobility
Strength
Mobility
Strength
Conditioning
Program
Survival
Program
Survival
Survival
Program
Compensation
Program
Compensation
Program
Compensation
Program
Program
Compensation
Program
Compensation
Program
Compensation
Program
Routinizing the 7-day Week

Choosing the Weekly model of exercise - a four week
progression (7x4) - your wave of intensity is a No,
Low, Moderate, No, Low, Moderate, and High days,
repeated for four weeks in succession for a total of 28
days.
Youll be on the traditional calendar work week, instead
of the four day wave. This allows you to arrange your
workouts so that the High Intensity day falls on the same
day each week. For example, if youd like to hit your
best effort of the week on Fridays, start with Day 1 (No
Intensity) on the previous Saturday. With some good
planning youll be able to address all of your other
scheduling demands and prevent aborting the mission
partly through. If you prefer to train on a 7-day schedule,
simply follow this alternate Program Chart instead of the
4x7 Chart.
!
HOW TO TRACK PROGRESS: %HEART RATE MAX!
PAGE
17
What warrior cultures have understood for millennia and what

military scientists have rigorously studied for centuries is the reality
that whoever can recover faster from error, surprise and failure,
and whoever uses the least effort to accomplish the most, wins.
One term commonly associated with the highest level of warrior
skills or martial arts is Chi or Ki, which is translated variously
as intrinsic energy and maximum results with minimum effort.
It is this latter quality, effective efficiency, which concerns us
here. Effective efficiency means to perform with greater total
results (effectiveness) while using lesser total effort (efficiency).
You must quantifiably track this to be assured of our results. To do
this we use the TACFIT technology of tracking HRbpm during
Moderate Intensity efforts. Not high Intensity. (You may track
it, but we gauge our ultimate success not my maximal effort, but by
maximal "effective efficiency.")
You improve your ceiling of maximal effort during high intensity
sessions, but the benefit is only shown by improvements in numbers
of quality repetitions during moderate intensity sessions.
Therefore the target heart rate for the four day wave is:
No intensity: <40% HRmax
Low intensity: 40-60% HRmax
Moderate intensity: 60-80% HRmax
High intensity: 80-100% HRmax
If during your moderate intensity season you crest above
85%HRmax, the reps do not count.
From a biochemical standpoint, it isn't just as we exceed heart rate
maximum (HRmax) but as we rapidly approach it that the
"adrenaline dump" happens. This cascade of hormones and
neuropeptides crashes through your body like a waterfall. It's
psychotropic effects distort reality adversely and impede your
ability to function.
And you cannot adapt to it. Therefore, any reps that you score
approaching or exceeding HRmax, so not count (since they are
purely hormonal "super-fuels" rather than kinesiologic
performances.)
Low intensity: exhale on compression, inhale on expansion;

but in some of the more challenging positions, you will find that
you need to exhale through the internal resistance, the tightness.
Seek to let the tension melt, and return to allostatic balance
your normal resting length.
Moderate intensity: exhale on effort, inhale on relaxation; if
you find that youre able to exhale on compression, that you
dont need to exhale through the effort, then turn it up a few
notches in intensity until you do. But if you find yourself
beginning to exhale very hard, or even feeling the compulsion to
inhale and power through the movement, then dial it back.
High intensity: resisting the urge to inhale on effort, is the key
to high intensity. Stay underneath this defensive bracing reflex,
by keeping at a pace that you can exhale through.
Determining Heart Rate Maximum (HRmax):

HRmax is often listed as [HRmax = 220-AGE] as in the Exercise
Zone chart above. However, with so much deviation to this
formula, the least objectionable formula has been found to be:
HRmax = 205.8 - (0.685 x AGE)

For example, a 50 year old HRmax by this formula would be
205.8 - (0.685x50) = 205.8 - 34.25 = 171.55 or 172.
We are working to convert training stress into bodily growth and

development. But if the body feels the strain then it calls in the
shock troops to insure that you can outrun that panther.
Complete the scoresheet during your moderate intensity sessions,
by listing not merely your reps achieved but also your heart rate,
and perceived technique, effort and discomfort levels.
You can also keep aware of your breathing as it also indicates
intensity level:
No intensity: exhale on compression, inhale on expansion. It
can be easy to not connect your breathing to movement on a no
intensity session, but be sure to deliberately allow exhalation as
you compress your lungs with movement (like bending over in
spinal circles allow the exhale to happen.)
!
SURVIVAL
PART II:
Mission Briefing Reports
!
!
Survival Basic
Survival Intermediate
Survival Advanced
18
ABOUT TO GET STARTED...!
PAGE
19
Heres how youre performing the programs...

Each of your Survival programs
involves 6 exercises performed for 8
consecutive sets of 20 seconds of
work and 10 seconds of rest,(totaling
4 minutes / exercise), with a 1
minute break in between exercises.
This is how you will put each into
practice (See Scoring Chart):
Survival Level 1: Basic
Perform each exercise for 8 sets of
20 seconds on / 10 seconds off.
Take 1 minute recovery between
each exercise (30 minutes total
program length)
Follow the exercises in this
sequence:
1.
2.
3.
4.
5.
6.
Ground Compression
Penetration Kick
Rolling Sprawl
Survival Plank
Rear Spring Kick
Wall Thrust Kick
Alternate sides between sets (4 sets

right, 4 sets left)
Survival Level 2: Intermediate
program length)
sequence:
1.
2.
3.
4.
5.
Ground Compression II
Penetration Kick II
Rolling Sprawl II
Survival Plank II
Rear Spring Kick II
6. Wall Thrust Kick II

right, 4 sets left)
Survival Level 3: Advanced
program length)
sequence:
1.
2.
3.
4.
5.
6.
Ground Compression III

Penetration Kick III
Rolling Sprawl III
Survival Plank III
Rear Spring Kick III
Wall Thrust Kick III

right, 4 sets left)
Training Guidance:
Crank out as many reps as possible
while maintaining good form.
During the 1 minute break, shake
it off, recover your breathing and
lower your heart rate in
preparation for the next push.
Focus on completing as many reps
as you can and then pause to
shake it off. Keep track of your
reps and strive to at least equal
what you did in the prior round.
Your Objective is to add one
or two reps to your previous
best each session. In this way,
youre always making progress
and youre keeping it within safe
limits.
The 3 Levels of
Sophistication:
There are three levels of
difficulty to each task, so
they are always accessible
and challenging regardless
of whether youre an
experienced tactical
athlete, or fresh off the
teat.
Basic is for you to begin
developing the mechanics
of the training and get
your teeth bloody.
Intermediate is for
when youve had several
missions notched on your
stock, and have no
problem adapting to
errors and surprises
without pain.
Advanced is for those of
you seasoned operators
who can exhale through
a crisis and keep form
under stress.
Begin at the level
appropriate to your
current ability and
experience.
Remember: high-rise
skyscrapers build upon
concrete, not sand. It's not
simply a matter of
imitating an external
movement, but the
internal experience of
exercise. Your objective is
to reap 100% of the
benefit from every injuryfree repetition.
!
The Video
Download
Briefings
included in
this dossier
explain every
single exercise
in all 3
missions of
TACFIT
Survival using
precision
coaching cues
and
performance
goals.
!
!
20
TACFIT Survival Basic Level

2
Penetration Kick
Ground Compression
Rolling Sprawl
Survival Plank
Wall Thrust Kick
Rear Spring Kick
!
!
21
BASIC: GROUND COMPRESSION!

Start in flat foot squat position. With shoulder
wide press the ground with your hands
keeping your fingers pointing forwards. Your
stomach should be against your quads, the
weight is balance between hands and feet.
Your back should naturally rounding almost
flat and your crown aligned with the tailbone.
In the basic version: rotate left hand outside

pointing your fingers toward the thumb of the
right hand then jump without lifting your
back and butt in the direction of the turned
hand. Remember to keep pressing the ground
to keep elbow and shoulder pack and your
core active. Do not lift or sit on your legs.
To go back in starting position turn now the
left hand inside and jump back in the flat foot
squat press as you started.
Rotate right hand outside pointing your

fingers toward the thumb of the left hand.
Then jump without lifting your back and butt
in the direction of the turned hand.
Remember to keep pressing the ground to
keep elbow and shoulder pack and your core
active. Dont lift or sit on your legs.
Keep going left and right for the time of the
exercises. Focus on keeping flat foot and
press with your open wide fingers.
!
!
22
PAGE
22
BASIC: PENETRATION KICK!

Start from a wide downward facing dog
position, you want to have your feet at
shoulder wide stance, your back a little
rounded and you want to focus on pressing the
ground both with feet and hands. Keep your
knee locked and flatfoot stance.
Lift one hand and kick the opposite leg

through to replace the lifted hand. Land and
absorb with hips down. Press the ground from
flat foot and your hands driving your hips up
till you reach a table position. Do not extend
backward, your neck. Press your knees
actively toward each other to get strong hips
drive and core activation.
Drive you hips down and lift the same arm

and leg you lifted before; pulling now your
knee to chest and kick your leg backward to
downward facing dog.
Make sure you press with your heels down to

feel the posterior chain working. Lift now
opposite hand and do same movement to the
other side.
!
!
23
PAGE
23
BASIC: ROLLING SPRAWL!
PAGE
Standing foot shoulder wide and point your

toes forward as you're on trail track. Squat
down to flatfoot position. Tuck your chin to
your chest as you engage the ground. Exhale
and control the movement like in a spinal
rock. Roll backward vertebra by vertebra
keeping knees to chest.
Keeping knee to chest roll over one shoulder

(do not roll on your neck). Roll back on soft
tissue without pressing into the ground with
your skull. Exhale to sprawl backward half
way through the rear roll. During the roll,
keep your arms close to your body; if you
need, at beginning you can assist yourself
with one hand. At the end of sprawl, rotate
the opposite forearm to put you in a push up
position.
From sprawl position drive your heels to the

ground and rotate them in a swimming
motion. This uses the power of your hips and
core to get back in flatfoot squat. DO NOT
push with your major pec and triceps. Come
back to standing position and do again the
complete rolling sprawl on the same shoulder
for the entire round. Switch shoulders the
next round.
!
!
24
24
BASIC: SURVIVAL PLANK!
PAGE
Start in plank position but focus on pressing your

heels backward to feel your quads and core
activation. Rotate in one direction from the hip,
while extending your arm to lock your elbow.
Pivot your feet together with your hips as a total
unit. This enters the side plank position. Overlap
one foot on top of another and stay on the blade
of your grounded foot. Drive your hips toward
the sky while you pressing your hand in the
ground to make your plank flat. Keep your top
elbow locked to keep shoulder pack position.
This helps prevent you from falling backward.
The free hand will be close to your body as if
holding something on your chest.
Rotate now inside and like if you want to strike
the ground with your top hand to fall back into
plank. Exhale to get maximal shock absorption
and keep feet and legs tight together.
When you reach bottom plank, do not stop

holding this posture but use the momentum and
rotate on the opposite side. If your exhale and
momentum are in flow youll maximize power to
reach the opposite plank.
Once again, focus on having fleet overlap each
other and drive your hips up. Tighten your body
to get more drive and benefit from this
movement. Keep rolling side to side for the entire
round.
!
!
25
25
BASIC: REAR SPRING KICK!
PAGE
Get in plank position like in the Survival

plank. Keep your hips and chest off of the
ground and keep pressing your heels
backward to fire your quads. Keep your
elbows close to your ribcage and your head
relaxed facing down to the floor.
From plank, pull one of your knees against

your chest as deep as possible in the same
line between your hands. Keep your hips
down and press the ground with your hands
to reach elbow lock. Never leave the ground
with your hands. In this middle position,
your rear leg is driving backward. Drive
backward your heel as deep as you can to
lock your knee.
When you switch knees, kick the bent knee

back as if you mule kick with your heel. Pull
the opposite knee to your chest, then kick
back and go to plank again.
Continue left and right for the entire round.
Do not perform a push up but drive your hips
forward while your knee is coming to the
chest. In this manner you'll use less pec and
triceps. Keep your elbows very tight to your
rib cage.
!
!
26
26
BASIC: WALL THRUST KICK!

Start from a quad position close to a wall.
Balance your weight on your hands and legs
evenly. Stay on the balls of your feet and keep
your back flat. Look down to the floor but be
careful not to round your neck.
Inwardly rotate toward the wall and kick the wall

flatfoot. Perform it as if doing a TACFIT SitThru. Press the ground with the outside hand
while you pull the other in tight to your chest, to
activate your core and help you to keep shoulder
pack and safe. Do not look at the wall while
you're pivoting toward it; keep focusing on the
ground.
Extend the leg to knee lock, so if you need to

step a little away from wall in order to reach full
extend leg, do it. The foot of the leg engaging the
wall should be kept horizontal. Once you reach
full extend position, recall your leg to quad
position, focusing on your core activation to pull
the foot back to quad press. Exhale in both
motions, kicking and pulling to limit your
hyperventilation. Keep going in and out for the
entire the round. Then on the next round switch
to face the other side and kick with the opposite
leg.
!
!
27
PAGE
27
TACFIT Survival Intermediate Level

2
Penetration Kick II
Ground Compression II
Survival Plank II
Rolling Sprawl II
Wall Thrust Kick II
Rear Spring Kick
!
!
28
INTERMEDIATE: GROUND COMPRESSION II!

Start flat foot with shoulders wide. Press the
ground with your hands. Your belly should be
against your quads; the weight equally balanced
between hands and feet.
Rotate left hand outside pointing your fingers

toward the thumb of the right hand then jump
without lifting your back and butt in the direction
of the turned hand.
When you reach turned squat press position,

sprawl backward. Be careful because youll have
the elbows facing different directions. Exhale
when you sprawl and keep both elbow (especially
the one of the rotated hand) very close to the rib
cage. Do a complete sprawl landing in asymmetric
push up position. Exhale down. Keep quads, core
and pecs fired and do not let your hips touch the
ground.
From Sprawl drive the hips forward so to explode
up to quad press position. Do not push with chest
muscles as if you press up but exhale and fire your
core while you use your lower frame to do the
movement.
Back on quad press position, rotate now the
opposite hand and perform your pivot on the other
side, while you keep focusing on pressing the
heart and landing always flat foot.
Sprawl back on the opposite side. Keep focusing

on your technique and of total body activation.
From sprawl, drive your hips back to squat and
keep going left and right till the time is off!
!
!
29
PAGE
29
INTERMEDIATE: PENETRATION KICK II!

Start from a wide downward facing dog position, feet at
shoulder wide stance and press the ground with feet and
hands. Keep your knees locked and flatfoot.
When you lift your hand and kick your leg through, bend
your bend against your chest while you rotate inside. Put
your hand down as in basic level.
With your knee pressing against your chest, drive your hips
up while extending your legs as you kick the sky. Exhale up.
Recover your knee to the chest and do opposite rotation to go

back to start position. When you reach your half table,
perform your kick having your hips doing the movement, do
not flash your feet. Press your foot out actively (exhale on
final position). Press up as much as you can without lifting
your hand and pressing feet from ground.
Every time you go back to downward facing dog, focus on

pushing back with index fingers and thumbs. Do drive your
heels into the ground. Lift opposite hand now and go through
the rotation on the opposite direction.
!
!
30
PAGE
30
INTERMEDIATE: ROLLING SPRAWL II!

From standing position, perform your squat to roll
over your shoulder and finish in sprawl pushup
position as before.
From sprawl drive your hip up and get back to

squat,. Tuck your tailbone under and drive hips up to
reach stand position.
Perform a little shuffle run forward for 2 or 3 steps.

Do this every time you come up from the rolling
sprawl.
Squat down again but this time be aware to roll on

the other shoulder, tuck your arms inside close to
chest and focus on rolling or the soft tissue.
Sprawl back again and do the forearm rotation to

drive you back on the perfect alignment to jump up
again and be ready to sprawl on the other side.
!
!
31
PAGE
31
INTERMEDIATE: SURVIVAL PLANK II!

From plank position like in basic level,
perform the inside hip rotation. Lock your
supporting elbow and pivot your feet
together with your hips as a total unit. When
you reach the side plank the free hand will
be close to your body; but now youll
perform an elbow strike to the sky. Keep
alignment of the extend elbow with the
posting shoulder, to prevent the power of the
rotation causing you to fall back.
From elbow strike plank you now will have

great acceleration driving you back to plank.
Dont slow down the movement. Instead,
powerfully exhale while you roll back down
and absorb into the ground.
From down position, use the momentum of

your exhale to rotate your hips on the
opposite side and drive the elbow up for the
strike. Achieve velocity going down and use
the explosive movement created by the
elastic force gained on the absorption to
drive you up on the other side striking plank.
!
!
32
PAGE
32
INTERMEDIATE: REAR SPRING KICK II!

Perform your rear leg thrust like in the basic
level, but this time when your knee will be
forward in the same line of your hands, lift
your back as if you want sprint out of the
blocks. Remove your hands from the
ground.
Drive your rear leg back and your hips down

to your heart. Release the tension upward.
Drive hips up and kick back the bent leg.
Switch to land on the other foot. Avoid
pushing from the quad.
From sprinter position bend forward and put

your hand on the ground. Exhale your bent
leg back to plank and get ready to start over
again.
!
!
33
PAGE
33
INTERMEDIATE: WALL THRUST KICK II!

In this variation keep both hands on the
ground; a must in order to be able to go
through the movement without falling on the
ground. Keep knees close to elbows and
spread your fingers. Internally rotate your
elbow to pack your shoulder and fire your
lats.
With solid quad position and your hands

pressing the earth away from you, pivot
inside with your hips and kick the wall now
with both feet together full extended. Keep
legs in line of your hips, to avoid rotating the
lower back and potentially injuring you.
Hit the wall with your kick flat foot; in order

to save your kneecap and build the
mechanics for the advanced variation.
Once your reach the wall with both feet,
you're now holding yourself on your hands.
While your legs are extended, your core
strength keeps you horizontal. Recall your
legs back to quad position. Exhale on both
transitions and keep performing for the entire
round. Then switch sides.
!
!
34
PAGE
34
TACFIT Survival Advanced Level

2
Penetration Kick III
Ground Compression III
Rolling Sprawl III
Survival Plank III
Wall Thrust Kick III
Rear Spring Kick III
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35
ADVANCED: GROUND COMPRESSION III!

Start exercise as basic variation. When you reach the push
up, do an outside elbow roll extending the arm of the rotated
hand. In final position, anchor to the ground with three
points: feet and shoulder and your palm facing up.
From this position rotate the forearms inside, pull your elbow
close to ribcage. While exhaling, activate your core to bring
you back in sprawl position. Keep your hips elevated at the
end of this transition.
From push up sprawl position jump back in squat press

without leaving the ground with your hands. Be aware that
now your hands should be still rotated as they were before
the sprawl.
Rotate the elbow that is pointing outside to the inside

pivoting your hand and jump back in start position. During
transition, focus on your technique and maintain ground
compression.
Rotate on the opposite side and sprawl. Hold your

coordination with hand, flat foot and exhalation until you go
down into sprawl on this side. Pay attention to not let your
hips touch the ground.
Do an outside elbow roll extending the arm of the rotated

hand. Drive yourself backward on your tricep and lock your
elbow .
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PAGE
36
ADVANCED: PENETRATION KICK III!

From downward facing dog, lift your left hand and do an
inside rotation like in the second level, pulling the right knee
to your chest.
With knee on your chest you will fold your hips down to
load your leg like a cannon. Keep now your left hand close
to your face like protecting your vital points. Lock your
elbow to your ribcage.
Release your hips and drive up while you execute a front

kick focusing on pulling the big toe toward the knee. Exhale
and try to hold maximum core activation while your are in
the final position and keep your hips in one line horizontally.
Pull back your knee and fold your hips down while
maintaining balance pressing down with mid-foot. Keep your
shoulder pack on the supporting side. Kick back your leg to
downward dog and remember to press back with your index
fingers and thumbs so to drive heels on the ground (VERY
important.)
From your downward dog lift now your right hand and
follow the mechanics as you performed in the left side. Keep
going inside and outside for entire round.
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37
PAGE
37
ADVANCED: ROLLING SPRAWL III!

From standing perform your squat to reach flatfoot squat.
Tuck your chin down and start exhaling while your engage
the ground vertebra by vertebra.
Roll over your shoulder and remember to focus not to have

your head in contact with the ground, keep your arms close to
your body.
When you complete your roll and reach sprawl pushup

position, drive the legs of the shoulder where you performed
the roll, under the other leg. End facing up now and perform
a bridge. Focus throughout the movement to not lift your feet
from the ground; in order to drive the transition form your
hips.
From the bridge perform now a roll backward to the other

shoulder keeping arms inside and be focus on exhaling
through the movement.
Driving your legs back and using the forearm rotation like
before, end in sprawl pushup position but facing on the
opposite direction. Be exactly on the opposite direction and
not diagonal.
Pull back your knees and drive your hips up to get back to
flatfoot squat and then stand up, ready to perform the Sprawl
Navigation again.
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38
PAGE
38
ADVANCED: SURVIVAL PLANK III!

Hold your plank and fire all your muscles. Squeeze your
elbows to your ribcage and tighten your core with your
exhale.
Roll outside focusing on you hips and on extending your

elbow till its locked. Do not try to perform a pushup. Drive
your elbow straight up.
With a full side plank and elbow reaching the sky, extend
your arm driving your fist like a hammer. Punch the air and
careful on not let the power pull you on your back. Exhale
and squeeze your core to hold the position.
From the extend hammer position look now down to the

ground and while youre doing that exhale and let your
weight go down. Keep your elbow close to your ribcage to
keep shoulders packed and absorb the shock.
Redirect the energy that you absorbed from the roll to

perform the Survival plank with hammer fist on the opposite
side. Try to perform it without any rest in the bottom plank
transition.
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39
PAGE
39
ADVANCED: REAR SPRING KICK III !

Start like in the second level. Press the ground with your
hands. Drive your knees to your chest, so the hip action will
push you up. Do not focus on performing a pushup. Make it a
spring movement.
In this variation, dont perform a fast switch. Bend your rear

knee and your arms on the same side. Keep the elbow close
to the ribcage. Do an outside forearm rotation and anchor
yourself with flatfoot of the bent leg, shoulder and top of the
foot of the rear leg.
Roll over until your on your back. Keep your feet off the
ground, and elbows inside like a Jiujitsu open guard.
From the guard, roll back on the side switching the knees into
spring position again. Reach far with the bent leg; as far as
you can put the flat of your foot on the ground, to open your
hips. Together, with the rotation of your forearm, this will
give you momentum to get back into spring position.
Switch knee by kicking back the leg and keep pressing down
the ground with elbows rotating inside, this will help to keep
your core, lats and shoulder active.
Bend your other knee and perform the screw push to get back
into your Jiujitsu guard. Exhale when you engage the ground.
From your open guard shoot back your foot at shoulder high
and do the same mechanics as before to rollup again. Keep
doing this for the entire round. Holding good technique in
this movement will teach you how to stay in flow with your
breathing and also using less pec and triceps in the press.
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!
40
PAGE
40
ADVANCED: WALL THRUST KICK III!
Start as the first level. This time, keep your hands

active all time: keep pressing down the ground and
find a distance from wall that will give you space to
extend your legs at full range of motion.
Rotate hips inside toward the wall and kick now

both of your legs. Land horizontal and with both
feet flat on the wall, knees almost locked in order to
press your heels into the wall, to give you
anchorage to stay in wall plank. Do not shoot your
legs higher that waist level; to protect your lower
back.
From wall planck perform 3 steps along with the
movement of your hands. Keep pushing with you
core the feet inside the wall and keep pressing down
with your hands
After 3 steps, jump back on quad on the opposite

side. Land exactly as you started, knee close to
elbows and always facing down.
Land in quad, exhale and then perform opposite

hips rotation to engage the wall again to walk back
at starting point..
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!
41
PAGE
41
ADVANCED:
WALL
THRUST KICK III!
SCORING
TACFIT
SURVIVAL!
42
42
PAGE
PAGE
Athlete Name
Resting Heart Rate
Heart Rate Maximum

205.8 (0.685 x AGE)
Station Name
Program Name
Date
Target HR Beats per Min

HI = 80-100%HRmax = ?BPM
MOD= 60-80%HRmax=?BPM
Sets Scored
TOTAL SCORE
Average HR
Beats per Minute
Duration to return to
Resting HR
(N/A without monitor)
HRBPM
RPT
RPE
RPD
AVE
HRBPM
AVE
RPT
AVE
RPE
AVE
RPD
Record Program Name, Coach Name, Athlete Name and Date.

Record Resting Heartrate.
Calculate Athletes Heart Rate Maximum.
Calculate Target Intensity in heart rate beats per minute: for High Intensity days 80-100% heart rate maximum; and for Moderate
Intensity days 60-80% heart rate maximum.
Record Station 1 Sets Scored, Rate of Perceived Technique, Effort, Discomfort and Heart rates beats per minute
Record duration between end of program and return to resting heart rate; not applicable without heart rate monitor.
Circle Lowest Sets of each Station.
Calculate Total Score (add Lowest Sets of each Station).
Calculate Average Rate of Perceived Technique (add all 6 and divide by 6)
Calculate Average Rate of Perceived Effort (add all 6 and divide by 6)
Calculate Average Rate of Perceived Discomfort (add all 6 and divide by 6)
Calculate Average Heart Rate Beats per Minute (add all 6 and divide by 6).
Record
Average Heart Rate Beats per Minute to compare with Target Heart Rate Beats per Minute span.
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42
ABOUT THE TACFIT FOUNDER

Master of Sport
SCOTT SONNON
Chief Operations Officer
RMAX International
WORLD
CHAMPION
Find Scott on Facebook or Twitter
NATIO NAL
COACH
Scott was Born to Lose. And Built to Win. Against all odds, Scott became a champion,
and has shared the discoveries he made along the way.
The TACFIT team was created by Scott
Sonnon, a martial arts champion in Sport
Jiujitsu, Submission Grappling, Amateur
Mixed Martial Arts, Russian Sambo and
Chinese Sanshou. Sonnon capitalized upon
advances in biomechanics, stress physiology,
athletic biochemistry and sports/combat
psychology to become a multiple time USA
National Team Coach, named:
One of the 6 Most Influential Martial
Artists of the 21st Century
(Black Belt Magazine, 2010)
One of the Worlds Top 25 Trainers
(Mens Fitness Magazine, 2011)
Sonnon trained for six years with the former
USSR Ministry of Internal Affairs (MVD) and
Special Operations Unit (Spetsnaz) Physical
Conditioning and Performance Enhancement
Specialists at the RETAL (Physical Skill
Consultant Scientific & Practical Training)
Center, and became the first American to be
licensed by the Russian government in these
studies. He is also one of a handful of
individuals outside the former USSR to earn
the coveted Master of Sport the highest
athletic distinction recognized in the former
Soviet Union.
Sonnons peak performance enhancement
methods are on the scientific cutting-edge,
proving themselves again and again where it
counts: in the real world, on and off the field of
athletics. He now consults for prestigious
agencies such as the Department of Defense,
Department of Homeland Security, the US
Federal Law Enforcement Training Center
FLETC, US Army160th Special Operations
Aviation Regiment SOAR, US Customs and
Border Protection Advanced Training Center.
(Sonnon on right in photo, next to Gallazzi on left. Two
warriors who have changed the face of training
worldwide.)
!

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QUICK START GUIDE!

How to Use your Survival Field Manual

THE KEY TO CORE STRENGTH IS ANTI-ROTATION!

rolling right/left and yawing clockwise/

greater complexity than merely three dimensions.

of bodybuilding and powerlifting into the three

Where functional strength training sought to

The exercise selection within TACFIT Survival,

Pitch: Bending Forward/Backward

In particular, TACFIT Survival concentrates on

Roll: Bending Right/Left

When performing TACFIT Survival, the

Yaw: Twisting Clockwise/Counter

RMAX International, PO BOX 501388, Atlanta GA, USA | 678-867-7629 | www.tacfit-survival.com

BUILDING YOUR POWER CHAMBER!

One of the most important positions that a

Exhale and engage the pelvic floor, drawing it

RMAX International, PO BOX 501388, Atlanta GA, USA | 678-867-7629 | www.tacfit-survival.com

HOW DOES TACFIT SURVIVAL DIFFER?!

merely by adjusting level. The same skill families, the same

TO EXHALE OR INHALE: THAT IS THE QUESTION!!

WHAT ARE THE LEVELS OF CORE ACTIVATION?!

As just described, the science behind respiratory performance goes very

WHAT IF YOU DONT DO THE REST OF TACFIT?!

The nervous system doesnt know the difference between

adaptations. Only recovering from

But you dont NEED to purchase

Day 2: Low Intensity

Day 3: Moderate Intensity

Day 4: High Intensity

DEFINING TACTICAL FITNESS!

TIME is the most critical ingredient here. How

on mid-foot, with your body completely relax,

Only better is better.

HOW MUCH IS ENOUGH?!

As you begin to fatigue and become exhausted, your form begins

If your technique is high enough (greater than or equal to 8) and

THE TACFIT 4 DAY WAVE!

Day 1No Intensity

Day TwoLow Intensity

RPE: 1-2; RPT: 8 or higher; RPD: 3 or lower

RPE: 3-4; RPT: 8 or higher; RPD: 3 or lower

When you reach the No Intensity day, follow along the

Your task on the Low Intensity day: follow-along the

Your No Intensity recovery day is one of the keys to the rapid

Insert stress conversion, yoga or stretching routines such as

Day ThreeModerate Intensity

Day FourHigh Intensity

RPE: 5-7; RPT: 8 or higher; RPD: 3 or lower

RPE: 8-10; RPT: 8 or higher; RPD: 3 or lower

If youve been following orders, this will be your peak

Follow along with the TACFIT Survival Basic, Intermediate and

Repeat yesterdays TACFIT Survival mission, but go as

CANT COMPLY TO MISSION RX?!

What if you cant commit to the Mission as prescribed?

If you feel that youre ready to knee-deep

Logging your training and applying the

THE 4X7 MONTH PROGRAM CHART!

THE 7X4 MONTH PROGRAM CHART!

Routinizing the 7-day Week

HOW TO TRACK PROGRESS: %HEART RATE MAX!

What warrior cultures have understood for millennia and what