MUST SEE!!! Tacfit Commando – Military Training Workouts Program – Scott Sonnon Workout

We’re going to take a break from basic pullups and pushups to examine something a bit…different. I covered TacFit Commando way back when it first came out. I ran into this YouTube video again and it certainly brought back some memories.

The video is the basic Tacfit Challenge creator Scott Sonnon put out to promote the TacFit Commando program. The following is a breakdown of these unique movements followed by a brief commentary:

Workout Explanation

The idea is to be able to complete the entire circuit in one minute. Complete one circuit, score one point. If you’re unable to complete all exercises and reps in one minute, then you start over with the first exercise.

Score as many points as you can in 20 minutes. Beginners perform 2 repetitions per exercise. Intermediate trainees perform 4 repetitions per exercise. Advanced trainees perform 6 repetitions per exercise.

Note: I recommend that all start off with 2 repetitions per exercise. These exercises are tough!

Exercise Descriptions

Springing Tripod

pablo (27)

  • Start off in the bottom position of a bodyweight squat. Make sure your feet are flat on the floor.
  • Shift your weight back to the right and place your right hand on the floor behind you. From here, rotate your hips to the left in anticipation of the next step.
  • Exhale while extending your hips high while pushing off with both arms. Drive and twist your body to switch your arm from one side to the other while in midair.
  • Absorb the impact with your left hand, elbows slightly bent, and knees bent. Repeat in the following manner from side to side.

Swinging Plank

pablo (28)

  • Squat down, placing your hands on the floor in front of you. Twist knees to the left so outside thigh is parallel to the floor.
  • Keep elbows bent and shoulders pulled down (no scapular flare). Exhale, pushing off from the balls of your feet to extend your body forward over your hands.
  • Your back and hips should remain in one plane. When you’re arms are fully extended, twist from the waist to bring your knees to the opposite side, and push back with the palms of your hands until you extend back to starting position, albeit with your knees on the opposite side.
  • Repeat, changing sides each time

Spinal Rock

pablo (29)

  • Start off lying flat on your back. Exhale hard and come to a sitting position by rolling up one vertebra at a time.
  • Keep your feet together in a “butterfly” position, and hands grasp ankles to lift from the chest.
  • Reverse the movement by exhaling hard and rolling backwards, pulling your knees to your chest.
  • Continue rolling back until your weight is on your shoulder blades. Pike up by straightening your legs. Bring your legs up and over your head.
  • Exhale your navel in and allow the knees to drop—spread your knees apart so they come to either side of your head.
  • Allow your feet to drop to either side of your head (without performing any sort of kicking or momentum motion). Unroll one vertebra at a time and rock back up to sitting “butterfly” position.

Quad Hop to Flat Foot Squat

pablo (30)

  • Start off in a kneeling position with your butt to your heels. Lean forward until your back is parallel to the floor, with hands on the ground.
  • Keep your knees and elbows splayed outwards at a 45 degree angle.
  • Drop your butt to your heels and your nose towards the floor. Make sure your back is straight as you perform the press.
  • As you near the bottom, pause, and explode upwards. Both hands and feet should leave the ground.
  • Snap your hips forward to bring your feet beneath you, landing in a flat foot squat.
  • Take a breath, then jump your feet back into quads squat position. Repeat, using the stored elastic energy of your muscles and connective tissues to drive the movement.


So let’s get into it: First of all, this is a TOUGH workout. It’s a great challenge for those who are already quite proficient at bodyweight training. These movements are also great to include into your warmup, as they do a great job of targeting your entire body.

However, Tacfit Commando is not particularly a program for fat loss or muscle gain. Yes, you will see some of both, but really the program is to make you move better. You’ll get better at your sport.

This is especially beneficial for those in combat sports or in a military/law enforcement setting. Training your body to be knocked down then stand up quickly  – the way the springing tripod does – is very beneficial.

We would perform drills practicing getting knocked down and getting back up. Things like rolling, springing, and jumping back up were commonly taught (we just didn’t have fancy names for them.).

Check out TacFit Commando. It may just be the thing you need to take your body and mind to the next level. Click here to take the TacFit Commando Challenge.

300 Push Ups a Day? A Better Program to Increase your Pushups Numbers – Bodyweight Calisthenics Tip

The pushup is one of the most basic movements of all time. You were most likely first exposed to it in gym class.

Never would you have thought that this basic movement that you learned in your childhood would come in handy in adulthood.

In the video above, Elliot Hulse was asked a question by a reader regarding improving his pushup numbers.

The reader was in the military, and wanted to become better at pushups so that he would be able to better handle basic training.

We all know just how much the military LOVES pushups! If it’s good enough for the military, then it’s good enough for you…

The idea that the reader wanted verified was whether or not 300 pushups per day was a good strategy to improve pushup numbers.

Elliots response was: no! 300 pushups per day would lead to all sorts of muscular imbalances which would do more harm then good.

You can increase your pushup max without training at such a high volume. The following is the pushup program Elliot Hulse recommended:


Perform 1 maximum set of pushups. Go all out until you are unable to do a single pushup.


Rest from pushups. You can, of course, perform other types of training.


Manual/external resistance slow tempo pushups. The main idea is to take 5-10 seconds to lower your pushups, and 5-10 seconds to push back to starting position.


Complete rest from pushup training.


Cluster sets. Perform 3 repetitions, rest for 30 seconds. Perform 3 repetitions, rest for 30 seconds. Continue in this fashion until you are unable to perform 3 full repetitions.

Also check out:


Isometrics sets. Stop just an inch off the floor. Hold that position for 10 seconds. Push yourself midway, hold that position for 10 seconds. Push all the way to the top position, hold for 10 seconds. This is one set.

Dealing with Soreness

To mitigate soreness, Elliot Hulse recommends stretching, and LOTS of stretching. The following are some stretches to help you recover from pushups:

Standing Biceps Stretch

277bd872989c5c9c65b216ec4213532f (1)


  • Stand with your hands clasped behind your back, palms facing each other. Straighten your arms behind you and rotate so that your palms are facing downward.
  • Hold the stretch for 10-30 seconds, then relax and return to starting position.

Doorway Modified Chest Stretch


  • Stand at the end of a wall or doorway.  Place the front of your shoulder and inside of bent arm on surface of wall.
  • From here, lean slightly towards wall/doorway, allowing your shoulder to be pushed back.
  • Turn your body away from your shoulder as you do this. Pause, return to starting position and repeat.

Forearm Stretches


  • Raise your arm out in front of you, parallel to the floor. Open up your hand so that the palm is facing away from you and all fingers are pointed to the ceiling.
  • With the other hand, grab the fingers and gently pull them back towards you.
  • Hold this position for 10 seconds. You should feel in the forearms. Release. Flip your hand position so that your fingers are now point downwards.
  • With the other hand grab your fingers and jointly pull backwards. Hold, then release.
  • Repeat with the other hand.

Additional Recovery Ideas

Tiger Tail


The tiger tail is a portable foam roller. Use it to roll the sore muscle. You can also use a normal size foam roller.

Work your Back Muscles


Training just one muscle group will lead to overuse injuries and potential muscular imbalances. Make sure you are balancing out with pullups training or some other movements that target your back.

Take a Rest Day

If your pushup numbers do not increase each week, based on your max rep workout on Monday, then you may need to just take an extra day off.

This is a solid program to increase your pushups. But, you will still need a full-body program if you wish to really use bodyweight training to build muscle and get stronger. If you click on the next page, you will discover exactly the step-by-step program you need: