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 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!
- 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.
- 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
- 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
- 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.).