TacFit Commando is a brand new bodyweight program being released by Coach Scott Sonnon and Ryan Murdock. Well, it’s not “brand new.” It may be brand new to the public.

But certainly not to the Former Soviet Armed Forces, or elite MMA fighters, Law Enforcement officials, and firefighters. Any athlete or professional that faces tough physical and mental adversity has in some way sought out the help of Coach Scott Sonnon and his TacFit commando course.

The idea started when Scott Sonnon realized that some training programs were too soft, in that there was rarely an improvements made on the fear that it would burn out an athlete.

On the flip side, there were a number of programs that were too brutal and too simplistic, which did produce superior results, but also left an athlete burnt out and prone to injury.

The problem was over training and under training. Instead of one or the other, Scott Sonnon sought to create a balance between the two. His 4×7 programs, which have been featured in all of CST (Circular Strength Training) workouts, is a revolutionary new approach to training.

It uses four levels of intensities, ranging from No intensity, Low intensity, Moderate intensity, and High intensity. For years I talked about the benefits of High Intensity training.

red in my mind – how do I prevent burnout? How do I train at a high enough frequency without facing energy depletion? How do I recover fast enough?

The answer was the 4×7 system of training. I first came across it in CST Head Coaches Adam Steer and Ryan Murdock’s Bodyweight Exercise Revolution program.

It then resurfaced in their 3-month Bodyweight Blueprint for Fat Loss program. This is the third version of this build-up. The final punch of revealing to the public what law enforcement and combat athletes have known for years.

For some reason, the book did not talk about lower body training. Either way, the workouts presented in the book were very minimalist and 100% bodyweight exercises. I remember in particular the format of the workouts. The used a pyramid style of training.

For example, lets say that your workout consisted of pushups and pullups. Here’s what the workout would look like using the pyramid method:

• Pullups, 1-2-1 reps
• Pushups, 2-4-2 reps

You can either alternate between the two exercises, or just rest in between each set. The Navy Seal book actually features 2-3  variations of each variations for each workout. The core workouts followed a straight set approach. For example, if you were doing situps and leg raises, the workout would look like:

• Situps, 4×25
• Leg Raises, 4×25

Naturally, this is not how the Navy Seals actually train. If they did, then I’d be afraid that the strength and conditioning programs of out military were not optimal for combat. However, what this book does is open up people to the idea that they can train like the military in the comfort of their own homes.

Military Workouts for Fat Loss

People are marveled at how incredible well conditioned the military is, despite training with just their bodyweight. The truth is that the military training program has transformed over the past few years. They’ve gone from training primarily with bodyweight to incorporating a lot of different training methods.

Some military programs have full gyms were soldiers perform strength workouts similar to bodybuilding and powerlifting programs. Others focus primarily on Crossfit and Kettlebell training regimens. But, if you were to enter basic training tomorrow, you’d be exposed to 100% bodyweight training.

Hence, the base of military fitness still lies in basic bodyweight movements. The Navy Seal book focused on pushups, pullups, core training, and swimming as the four fundamentals of training. I personally feel that all you really need are pushups, pullups, bodyweight squats, and situps to develop a base level of strength and fitness.

Military Principles for Fat Loss

Click here to Learn How to Perform Super Unique, Fat Burning Bodyweight Exercises in the Comfort of Your own Home

It’s not really the exercises that are special, but it’s the principles that the military follows that gives them such great results. They could probably achieve better results than you can, even if you had a better workout program at your disposal. The reason is that they follow two very important principles that can help achieve success with any goal you may have:

Train Early in the Morning

Training early in the morning will jump start your metabolic rate and have you burning fat all day long. The days I workout first thing in the morning, I feel incredibly hungry and energetic throughout the day. I’m alert, and ready to get things done.

Training is Mandatory

There are no excuses in the military. That’s why they’re so disciplined and they get the results they get. If you have goals to achieve, there’s no way you’ll achieve them if you don’t actually do your workouts. Start today by getting rid of all the distractions and excuses you might have.

Military Cardio for Fat Loss

We’ve discussed workouts, exercises, and principles. Now we get to the fun part – cardio. Actually, to most people cardio is not fun. Especially me. When you look at traditional military workouts they do a lot of running, and a lot of swimming. They also do a lot of circuit training and obstacle course training.