Tag Archives: Scott Sonnon

03Mar 2013

Are Fitness eBooks REALLY Worth your Cash?

So I’m standing behind the counter, scratching my head. An extremely overweight man has just left my father’s convenience store after winning $25 dollars in one of those instant scratch games. However, to win that $25, he ha to spent $115.

Hence, this man just lost $90 within thirty minutes. And he didn’t even seem depressed about it. After working in my father’s store for over four years, I’m still unable to understand thepsychology of some individuals. People would rather invest in junk rather than in something that may actually help them improve their standard of living.

Another man comes in. Obese. He spend around the same amount daily on lottery tickets. He rarely ever wins. He has a job, but no apartment. His credit is destroyed. He has health problems and sits in the back of the store, going over his lottery tickets, trying to “figure out” what he’s doing wrong.

As he wonders why he can’t win, he jugging down a can of soda, after a can of soda, after a can of soda, which he uses to wash down 3-4 bags of chips. That’s his lunch, and dinner. The way some individuals live just makes me wonder: what the hell is going on with people?

There are people in the world he don’t even make $90 in a month, and these people are wasting their cash on an addiction and ruining their lives. Food, gambling, and who knows what else. But if there were to just better invest that money, they could literally, transform their lives.

All it takes is one investment. One investment in the right product or service, and a commitment to improve your health and wellness. That’s all it takes.

Bodyweight Exercise: A Commitment to your Health

Now, if you’re reading this, I’m sure from some standpoint your ready, willing, or have already purchased a fitness ebook. Frankly speaking, most fitness eBook are pure crap. But a handful of them are really great. The eBooks I promote on this site, are all great.

In terms of price range, they fall between $6 to $77. And if you don’t particularly spend $90 per day on lottery tickets, just think about all the junk your wasting money on on a daily, weekly, or monthly basis. A small investment of $50 is nothing for a full fitness program that you can do in the comfort of your own home without spending any money on extra equipment, gym memberships,or personal trainers.

All you need is commitment, and the right product. But lets just assume you don’t find the right product. What if you just downloaded aneBook, tried the program for 2 weeks, and it doesn’t work. Well, then just return it. But honestly speaking, out of all the products I’ve sold, my refund rate is less than 1%.

And this 1% usually consists of what I like to call “bad customers.” A bad customer is like the same guy orders food from a restaurant, then refuses to pay for it, or asks for some sort of coupon just because there was something wrong with the food, even if their wasn’t.

There are certainly people out there that buy products, then ask and receive a refund the moment the acquire the product. And unfortunately, they get away with it. I’m hoping you’re much more honest than that, and are sincerely looking to improve your health and fitness.

The perfect Bodyweight Program for You

Right now the top selling eBook (in terms of volume) on my site is Bodyweight Exercise Revolution. This eBook is priced at $47 and is a unique approach to bodyweight training. When I first downloaded this eBookto review for my site, I honestly thought that it was just going to be another eBook that regurgitates what everyone is saying.

At that time, I had no idea what Circular Strength Training (CST) was. But once I downloaded the eBook I realized that this was a completely new approach to bodyweight exercise. For one thing, their exercises are completely different from anything else.

The movements are combination of dance, gymnastics, and yoga. In fact, a huge part of all ther programs is something known as Prasara Yoga. They include Prasara Yoga and Joint Moblity Drills in their programs as a video. Before purchasing Bodyweight Exercise Revolution (BER), I did some very basic stretches, which were certainly not enough to help me recover from my intense workouts.

Look for the “Hook.”

After downloading and reading so many fitness eBooks, I’m looking for two things: completeness and the “hook.” The hook describes that one thing that separates the product from anything else on the market. Bodyweight exercise revolution has many things that separate it from any other product:

  1. Video descriptions for each of their workouts
  2. Intu-Flow joint mobility drills in video format
  3. Prasara Yoga routine in video format
  4. Unique exercises never seen before

The second thing I look for is completeness. There are some really bad eBooks out there where you feel like the author just slapped together a bunch of content, then hired a professional copywriter to make your buy the product. I don’t sell products like that on this site.

What I want is that if a complete beginner were to download the product, they need to understand everything from beginning to end: how to perform the movement, how to progress with their training, the philosophy behind the workouts, and who the author is and why you should listen to him.

There needs to be a level of credibility.

Who are Adam Steer and Ryan Murdock?

The two brains behind Bodyweight Exercise Revolution are Adam Steer and Ryan Murdock. Both of them are Head Certified Coaches of Scott Sonnon’s unique style of fitness known as Circular Strength Training. Both of them are ripped and clearly follow what they preach.

You can lean more about Bodyweight Exercise Revolution, and their authors by visiting the Bodyweight Revolution Website. Click here for more information.

18Aug 2011

TacFit Rope Workout Wrap-Up

tacfit-ropes

When the dust settles and all the TacFit Rope secrets have been revealed, you realize that TacFit Rope truly is a remarkable system of training. Not only are you saving lots of money on your own home suspension system, but you’re being given a series of progressive bodyweight movements that pales in comparison to what is currently being taught out there in the market.

TacFit Rope was designed with the soldier in mind. A soldier must be able to train anywhere and at anytime using the equipment he has available to him. Being in the military, a soldier may not always have access to a gym, but he will always have access to a piece of sturdy rope. Rope is used for a lot of different tasks. It’s an important piece of survival equipment. But who thought you could get a complete workout using only a piece of rope?

Scott Sonnon, creator of the TacFit Rope system, has decided to bring this system to our living rooms. It’s time to stop making excuses for lack of equipment. If you have $5, then you have a complete training system at your fingertips!

Lets take a look at the introductory video for TacFit Rope:

That was an intense presentation! And the workouts are even more intense! I’m sure you could clearly see the benefits of TacFit Rope. However, lets review a few KEY points that TacFit Rope helps you out with:

TacFit Rope is Portable

Bodyweight training is supposed to be portable. However. you can’t exactly carry around a pullup bar with you. If you’re on vacation, then you may or may not have access to a pullup bar, much less a gym. TacFit Rope is your no-cost gym in a bag. Take it anywhere with you. You don’t even have to take anything. Just find a piece of sturdy rope, and you’re good to go!

TacFit Rope is Fun

The exercises you learn with TacFit Rope are fun and exciting! You will never see movements like these done anywhere! The best part of TacFit Rope is that the movement are organized into 3-4 levels. So, you start off with the easiest level (which in itself is hard), and you can add sophistication to the movements to make your workouts harder!

TacFit Rope is Challenging

As I mentioned, with TacFit Rope, you will have a great arsenal of movements that become more and more challenging as you modify them. However, don’t forget that just the fact that you are using a suspension training system is going to make your workouts challenging. For example, there’s a big difference between doing pushups off the floor and doing pushups on a suspension training device.

TacFit Rope Builds Muscle

Bodyweight movements help you build muscle because you are performing compound movements. Compound movements recruit a lot of muscle mass, helping you build solid muscle mass. Now, add in a suspension training device, and you’re recruiting a whole lot more muscle mass, which means you’ll be gaining a lot of lean muscle as well!

TacFit Rope is Fast and Intense

All the workouts in TacFit Rope are based on 8 cycles of 20 seconds on, 10 seconds off per exercise. This is known as the Tabata Protocol, a system of interval training that has been proven to burn fat, and enhance your athletic conditioning, speed and power! But, most of all the workouts are super fast, so you’re not spending hours per day working out.

TacFit Rope Gets you Flexible

It’s not going to be like Yoga type flexibility, but it will keep your muscles nice and lean. With suspension training, you get a nice stretch at certain spots of the movement, so you stretch while you build strength and muscle. Most people, especially me, forget to stretch before and after exercise, so we get tight. With TacFit Rope you don’t have to worry about losing your flexibility!

TacFit Rope Get you Strong

I’m a guy who can do 30-40 pushups EASILY. However, doing pushups on a suspension training system is HARD. My first time I was only able to manage 5 pushups. So now building up to doing 30 pushups with a suspension system is going to be hard, but it’s going to make me stronger and bigger!

Make your OWN Suspension Trainer!

Now, I’m sure you’re excited about TacFit Rope and suspension training. However, you’re wondering…how do you make a suspension trainer with a piece of rope? Well, here is Scott Sonnon to show you how to create your own Suspension Trainer:

That is quite an ingenious way to use the rope! I know you’re dying to try a sample workout. So lets go over one. In the following workout, you will do each movement for 8 rounds. Each round will consist of a 20 second work interval, followed by a 10 second rest interval.

  • Double Row
  • Squat Fly
  • Press Up
  • Single Row
  • Dip-Feet
  • Knee-In Push Up

 

You start the workout with the Double Row. Grab two ends of the rope, plant your feet on the ground, and tilt back until your body is parallel to the floor, but not touching the ground. Now pull your body up towards the ceiling as far as it will go. Squeeze your lats to feel your back muscles working.

Next we have the Squat Fly. Grab either end of the rope, and stand on your two feet. Lean back and squat down. From the squat position, use your back muscles to pull your self back up to starting position, but keep your arms straight. You are making a “fly” motion with your arms.

A press up is basically a pushup. Grab the rope handles on either end, get into a pushup position, and do a pushup. Get ready to see your entire body shake as you perform the movement. Most likely you will only be able to perform 3-5 repetitions on your first go.

For detailed video descriptions PLUS a follow along video describing the workout, I recommend grabbing the TacFit Rope program. Click here to get started today!

18Aug 2011

TacFit Rope: 5 Facts about Suspension Training

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If you want to lose fat and gain muscle at the same time using just your bodyweight then you need to try suspension training. Suspension training involves using a device to literally suspend your entire, or a part of your body, off the floor. This technique will make all of your typical bodyweight movements 10 times harder!

With suspension training, you REALLY can workout anywhere and at anytime! All you need is a piece of rope! With most bodyweight training programs, you still need a pull-up bar. But you can’t take a pullup bar with you everywhere. That’s where TacFit Rope comes in.

But first things first: you want to have a sexy body. Convenience is #1 to getting you your dream body. The second thing is to have a challenging workout. And once you incorporate suspension training into your regimens, you will be challenged beyond belief! Even a basic pushup will turn into the most challenging exercise you’ve ever done!

Lets go over the 5 Facts that makes TacFit Rope so awesome:

Fact #1: TacFit Rope Does not require A lot of Equipment or Space, but…

TacFit Rope is a lot more fun then going to the gym and lifting weights. It’s a lot faster too. You have 6 exercises in a sequence, you spend for 4 minutes on each. So that’s a quick, intense, 24 minute workout that does not require expensive equipment or a lot of space. All you need is a piece of rope!

Now, why not just stick to regular bodyweight training? Well, you can, but how would you train your back? Like I mentioned before, you can’t walk around with a pullup bar. But, you CAN carry a piece of rope with you. That’s really all the equipment you will need. With this simple piece of equipment, you can train your back, chest, shoulders, legs, and abs!

Fact #2: Gym Machines and Traditional Barbell Movements can cause Injury, but…

With TacFit Rope, you will not experience the sore shoulders, achy back, and pain in your joints that you normally experiences with gym machines and barbell movements. So ditch running on your treadmill like a hamster and going through the motions at the gym and experience something truly safe and exciting!

I’ve done it all – heavy weight training, gym machines, lots of running, etc. Excessive running has caused bad knees. However, once I switched over to bodyweight training, all my aches and pains went away. So, we already know that bodyweight training is the safer alternative! You just need to use suspension training to make your workouts harder.

Fact #3: Cardio doesn’t work, but…

Short, burst workouts work! There was a study that proved that even if you did 1 hour of cardio every day for a year, you’d only burn 5 pounds of fat! Very bad results. Let fast, intense workouts help you burn of all your stubborn fat for you. Combine that with a solid diet, and you’ll have your dream body in no time!

What people don’t realize is that weight loss is a function of a calorie deficit. So you need to burn more calories then you consume. However, cardio is NOT the most efficient way to burn calories. The key to burning lots of calories is to boost your metabolic rate, and you can do that with short, burst workouts.

Also, cardio doesn’t differentiate between fat and muscle. So, a great way to lose muscle is to do lots of cardio. Look at the difference between a distance runner and a sprinter. Sprinters are lean and muscular. Runners are lean, but they’re not very muscular. Most distance runners look like they’re anorexic.

Another problem with cardio is that people get hungry, and they eat. Now, lets say a session of cardio burns 200 calories. Now, your meal will probably 200 calories. Now you’ve just gotten rid of any benefit of the cardio you performed. A better option is to increase your metabolic rate, so that the calories you eat are used right away and burnt off.

Fact #4: You Can’t Turn Fat into Muscle, but…

You can build muscle TO burn fat. The way it works is like this: you do challenging movements that stress your body and build down muscle mass. Eat right. Eat a lot. Eat protein. And you re-build that muscle bigger and stronger. With big muscles comes a faster metabolic rate, because now your body needs more calories to maintain that muscle. Keep your caloric intake the same, and your body uses the fat calories to support new muscle growth!

How is TacFit Rope challenging? Well, bodyweight training in itself is pretty tough. But when you add in suspension training, each and every exercise you do gets tougher. For example, I can do 30-40 pushups easily. But when I did pushups using the TacFit Rope system, I could barely pump out 3 reps my first time!

Fact #5: Crunches won’t help you Lose Fat, but…

According to Mens Health magazine, you need to do 22,000 crunches to burn off 1 pound of fat. Do you have time to do that many crunches? Besides, crunches cause you to have a bad back. I won’t get into it, but if you want a solid midsection, then you need to do movements that stabilize your core. And TacFit rope has the movements that you’re looking for!

Lets go into what a stabilization exercise is all about. Do this: get down into pushup position. Notice how your abs get tightened up. Do a few pushups, and you will see just how much your abdominals are working. Pushups train your abdominals more effectively then situps and crunches!

TacFit Rope has a lot of great ab-specific movements. However, as a mentioned before, even doing pushups on the suspension training system is going to be tough. So, you’ll actually get an abdominal workout with EVERY single movement you perform! All you have to do is take care of your diet, and you’ll see your abs!

What we’re talking about here is a mind-set change. You’re used to going into the gym and training each body part at a time. Now, get used to training your ENTIRE body in one session. 24 minutes, 6 exercises, and your abs are going to be SCREAMING in pain. TacFit rope is the only workout you need for your abs.

It’s time to change the way you workout! Take on the challenge that is TacFit Rope today! Click here to order now!

17Aug 2011

Suspension Training Exercises Video

tacfit-ropes

Suspension training is a lot of fun! Its a great new method of training which involves suspending part of your body, or your entire body, off the ground to add difficulty to any bodyweight exercise. You can train your chest, legs, back, abs, shoulders, and every little muscle group in between with suspension training.

Suspension training, specifically TacFit Rope style suspension training, is taking the world by storm.

However, TacFit Rope WILL work for you! First, read these 5 reasons why TacFit Rope will work for you, and then we’ll go into some suspension training exercises!

Reason #1 – Choosing the Right Exercises Leads to Rapid Results

The right exercises are those that work as many muscle groups as possible, and save your joints. So many weight lifters choose the bench press as their primary lift. Even if the bench press does work a lot of muscle groups, many trainees experience joint injuries.

The right exercise is also something that is fun, something you enjoy doing, something that is challenging, and something that gives you results. The last part is important, because there are so many people who keep doing the same workouts over and over again.

Remember that the definition of insanity is doing the same thing over and over again and expecting different results. So, once you stop seeing results, you MUST change up your exercise regimen.

With suspension training, you will make every single bodyweight exercise that you are performing right now, at least 10 times harder. Try it out right now. Perform a pushup using a suspension trainer.

Even Bob Harper from The Biggest Loser loves Suspension Training, “…I got some really great workouts with my contestants this season. Watching them be challenged by working on something that requires such core strength, as well as sheer FULL body strength, I knew I had a great piece of equipment on my hands. I really LOVE this piece of equipment!”

As you can see, world class trainers are using suspension training to train their clients. For you, however, TacFit Rope is the answer. There are 2 reasons for this: 1) You save money on expensive suspension trainers because all you need for TacFit Rope is a $5 piece of rope.

And 2), you save money on expensive personal trainers because TacFit Rope features follow-along videos. So you are taught how to perform each exercise, and then the entire workout is demonstrated to you!

Whether you are an athlete or an average joe, you can use bodyweight training to improve your health and fitness. Contestants on the Biggest Loser, along with triathletes, fire fighters, police officers, and military commando’s all use a form of bodyweight training to achieve their goals.

Scott Sonnon’s brand of bodyweight training is used primarily by martial artists, police officers, fire fighters, and military personnel. In fact, his methods originated while he was training with the Russian military!

You’re probably wondering who this Scott Sonnon character is. Well, he’s the creator of TacFit Rope and Tacfit Commando, along with numerous other fitness products. He was actually voted one of the 6 most influential martial artists by Black Belt magazine!

Reason #2 – Advanced Workout Fixes

You will be shown an advanced training technique that will help you lose fat fast! This training method will also help keep your workouts short and sweet. 24 minutes, to be exact! 24 minutes, that’s all you need to lose fat and build lean muscle mass!

The name of the technique is called Tabata. Tabata Intervals were developed by a Japanese researcher, Izumi Tabata. He conducted an experiment on speed skaters using a unique 20/10 interval scheme.

So the athletes performed a high intensity exercise for 20 seconds, followed by a 10 second rest. The result was a dramatic improvement in their athletic abilities. However, other studies have been conducted to show that this is an incredible technique for fat loss!

In general, intervals are the way to go for fat burning. But when you perform interval training using strength movements, you also increase the potential to build lean muscle mass. So, with TacFit rope workouts, you perform 6 movements using Tabata intervals for each.

You will perform each movement for 20 seconds on, 10 seconds off for a total of 8 intervals, or 4 minutes of exercise. So 6 movements for 4 minutes each is equal to 24 minutes of exercise! That is an efficient workout!

Reason #3 – Research Shows Short, Burst workouts Work better than Cardio

Go to any gym and you will see the bodies of the people on the cardio machines. Slow, boring cardio does NOT work if you want a lean, sexy and muscular body. Research has shown that interval-style, intense workouts are BETTER for fat loss then steady state cardio.

Reason #4 – Add-ons

You can use suspension training along with any other type of training including kettlebells, regular bodyweight training, dumbbells, barbells, and resistance bands. Suspension training coupled with weight bearing movements gives you a great, well-rounded physique!

TacFit Rope will help you increase your strength and help build lean muscle mass at the same time. However, it will also help you become more flexible and balanced. You will build incredible core strength!

So, why do you need weights?

The truth is, you don’t need weights. But, if you’re someone who wants bulging biceps, then adding in weights after your suspension training workout will help you achieve your goals. However, the truth is that bodyweight training ALONE will not give you a bodybuilder physique. So, if you want the best of both worlds, you can add in some isolation weight training movements.

Another great option to add to the mix is kettlebell training. If you add in movements such as the Kettlebell swing, it will only speed up the fat loss process.

Suspension training is one of the most easily adaptable pieces of equipment. But, it is also a great stand-alone workout. In the next section, you will see a sample workout. Try it at home, and see how you feel.

Guaranteed you will feel refreshed and energized. Bodyweight training makes you feel like you can conquer the world. But, beyond that, you will also realize just how difficult TacFit Rope is, and the potential to build true world class muscle mass on your body.

Tacfit Rope was originally devised as a “plug in” to Scott Sonnon’s TacFit Commando program. This was because a lot of individuals were asking about a back workout. So Scott Sonnon delivered.

Both TacFit Rope and TacFit Commando are bodyweight programs designed to help move your body in unique dimensions. Both are an ideal fitness solution for your home gym, office, hotel room, backyard or living room.

Take a look at how easy it is to set up TacFit Rope:

There are actually many different ways to set up your suspension training system, but Scott Sonnon’s method is the best.

Reason #5: Increasing the Intensity

You will never get results if you keep doing the same boring exercises and never challenge your body. Choosing the right exercises is the first step. The second step is to make them harder. You can do this immediately by choosing suspension training.

Here is a sample workout from TacFit Rope. It will show you some great unique movements to help you increase the intensity of your current suspension training programs:

Pretty intense, right? Increasing the intensity of your bodyweight training workouts will also help you burn more fat. When you increase your heart rate, you actually end up burning more calories then if you were to stay in the “fat burning zone.”

The fat burning zone is a myth. I just don’t understand the concept of moving slowly in order to burn fat. Lets move beyond the idea that it’s boring to perform, and look at this from a mathematical point of view:

Lets say you burn 300 calories in an hour of jogging in your fat burning zone. Then you go home and eat a 300 calorie meal. Wow, now you are back to square one! Of course, you’re thinking “well, I’m controlling my dietary intake.” Ok, I’ll give you that.

But, here’s the clincher. Something people don’t realize is that your body is an efficient machine! It adapts to the stimulus you place on it! What happens is that your body become efficient at burning fat, so you burn less fat calories during your hour-long session.

Lets say you burn 250 calories. You go home and eat a 300 calorie meal. Uh oh, now you’re at a calorie surplus. This is why many people end up GAINING weight when all they do is steady state cardio!

Instead, choose to do Tabata Intervals with TacFit Rope. Click here to order your TacFit Rope workout today!

01Jul 2011

Should I Buy Bodyweight Exercise Revolution or TacFit Commando?

Bodyweight Exercise Revolution came to the market about two years ago, and was an introduction to brand new bodyweight training movements that most people were not exposed to.

It was the brainchild of Coaches Adam Steer and Ryan Murdock, which the goal of introducing the world to their unique CST philosophy. CST quickly caught on, and so they developed a full, 3-month fat loss program called Bodyweight Blueprint for Fat Loss.

Earlier this year, they, along with Coach Scott Sonnon, launched TacFit Commando. TacFit Commando is based on the fitness regimen that Coach Scott Sonnon uses to train top military personnel.

The program was a huge success with individuals who wanted to improve their level of fitness through bodyweight exercise alone. Now they are re-releasing the program with even more goodies….

So the question remains: Should I Buy Bodyweight Exercise Revolution or TacFit Commando?

Lets go over some features of both programs to better answer this question:

Training Level

If you have never been exposed to any one Scott Sonnon, Adam Steer, or Ryan Murdock’s training programs, then it does not really matter which one you choose. Both programs have beginner level movements that you can perform to help you ease into the new training methodology.

CST uses an impressive training philosophy which incorporates the use of “exercise sophistication.” All this means is that each exercise starts from the most basic, and gradually becomes more difficult.

Hence, you can take a movement and modify it for a complete beginner. You can take that same movement and modify it for a more difficult trainee. This is a valuable training tool to have with bodyweight training, where you can not make a movement difficult simply by adding weight.

That’s 1 point for Bodyweight Exercise Revolution, and 1 point for TacFit Commando

Price

If price is a huge concern for you, then you’re better off going with Bodyweight Exercise Revolution, which is a fraction of the cost of TacFit Commando. However, on July 20th, they are re-releasing the program at 51% off. So the price of the Deluxe package will be just $97 (down from $197).

So if you’re set on grabbing TacFit commando, then you want to grab it on the 20th. Otherwise, just get a copy of Bodyweight Exercise Revolution.

That’s 2 points for Bodyweight Exercise Revolution and 1 point for TacFit Commando

Content

When it comes to sheer content, TacFit Commando delivers. Bodyweight Exercise Revolution features 5 different training regimens which last 28 days each. TacFit Commando has 9 training programs.

Here is a summary of everything you will get for TacFit Commando:

-> 4 distinct types of training days performed cyclically (mobility, flexibility, strength, conditioning)
-> Choice of a rotating 4 day or 7 day cycle OR…
-> Integration of specific components into your existing workouts (cardio, flexibility, etc)
-> 9 28-day “Missions”
-> Instructional videos for each Mission
-> Follow along videos for each Recovery session
-> Follow along videos for each Mission (Deluxe Deployment Kit)
-> eBook manual and pdf Mission Guides

That’s 2 points for Bodyweight Exercise Revolution and 2 Points for TacFit Commando

Video Quality

We have a tie: 2 points for each program. Here’s the deal maker: video quality. TacFit Commando certainly has better quality videos. And not just that. TacFit Commando also has FOLLOW ALONG videos.

Follow Along means that Coach Sonnon is literally training with you on screen as you workout. So it’s like one of those aerobic type DVDs. And along with the sets and the music selection, you really feel like you’re some top commando training for battle.

The entire program is designed to get you pumped up and ready to go. This is literally the first program that actually does a great job of getting you motivated.

That’s 2 points for Bodyweight Exercise Revolution and 3 points for TacFit Commando.

So, which one are you going to buy?

03Dec 2010

Kettlebell Strength Training Work Out with Scott Sonnon

Without a doubt , Scott Sonnon has the strangest workouts in the world. But they’re hard, and they work. That’s really all that matters here. Each workout he does has a specific purpose. Check out the following workout:

http://www.youtube.com/watch?v=sOuJQRGZjOQ

So, as Scott Sonnon said, you need to keep 2-3 repetitions in the bank. The goal is to go all the way down the rack. Many bodybuilders use this rack technique to build muscle mass and to save time in the gym.

However, Coach Sonnon is starting off with a heavy weight 32kg (70.4lbs), a weight that most bodybuilders can’t even press over head for one repetition. So, this workout combines strength, power, and strength endurance.

Check out the second sequence:

Most people do not have all these Kettlebells at their disposal. I only have one 50lb Kettlebell, and one 32lb Kettlebell. You can use this concept, and simply use similar movements to sub in for the weights.

For example, you can start off with Chest Press with 50lbs, followed by Chair Dips, followed by Decline pushups, followed by Chest press with 32lbs, and finish off with regular pushups. Get creative when constructing your own workout.

The rows are usually easier then pressing movements. Hence, you can use more difficult variations when performing rows. For those that do not have all the Kettlebell sizes, you can also sub these variations into the program as I mentioned earlier. Click here to learn about some back training variations with a Kettlebell.

For Christmas, I am planning to purchase an adjustable Kettlebell. Adjustable Kettlebells will save you a lot of money, and allow you to quickly change the weights in between the repetitions. I’m excited to see what I can do with it.

For more workouts and unique Kettlebell exercises, I urge you to check out Scott Sonnon’s Kettlebell Spetsnaz program. Click here for more information.

09Nov 2010

At Home Kettlebell Workout Routines for MMA

When it comes to training for MMA, it’s all about the perfect blend of power and technique.

If you’ve ever done a YouTube search MMA workouts, you probably see athletes performing explosive drills with a Kettlebell. You’ve got your usual Swings, Cleans, and Snatches, which can get you extremely far.

However, these movements work just the Sagittal plane, or movements involving moving your body back and forth. For a complete program, you must also incorporate exercises that train your frontal and transverse planes.

MMA trainer Eric Wong explains what these planes of movements are and how best to train them:

Click here to learn more about Kettlebell Spetsnaz

2 sample Kettlebell Movements for MMA

Eric Wong also shows you two of the movement from Scott Sonnon’s program. Check this video out, and then I’m going to show you how to set up basic program with the movements:

Click here to learn more about Kettlebell Spetsnaz

The Spetsnaz program is set up in a very simple way: 8 movements, 30 seconds each, one after the other.

So for these two movements, you can perform 8 rounds of each, for 30 seconds per exercise, 30-60 seconds rest between each round.

Here’s what a sample routine would look like:

8 rounds of:

  • Dragon Press x 30 seconds
  • Goblet Drop x 30 seconds
  • Rest 30 seconds

Now these movements are quite advanced. Scott Sonnon’s program steadily builds you up so you can perform the advanced movements. Click here to learn more about Kettlebell Spetsnaz.

11Oct 2010

Better than a Kettlebell Workout DVD: Kettlebell Spetsnaz

I downloaded Kettlebell Spetsnaz last week and it’s a kick ass program! As usual, Scott Sonnon Over Delivers! The program sticks to the core fundamentals of Circular Strength Training (CST), using the 6 degrees of freedom concept as it’s back bone.

For those that are unfamiliar with the 6 degrees of freedom, here they are:

  • Heaving – Moving up and down
  • Swaying – Moving right to left
  • Surging – Moving forward and backward
  • Pitching – Bending forward and backward
  • Yawing – Twisting right and left
  • Rolling – Turning right and left

This is why I love TacFit workouts! They re-program your body to move through it’s natural range of motion. I’m currently using the original TacFit workouts to train my mom with basic mobility and coordination (doctors say she might have Multiple Sclerosis, but I just taught her to stand up from the ground using TacFit – something she couldn’t do without support!).

And…as usually…there’s a Pre-Recruit mission, Recruit, Grunt, and Commando mission. Now, I know what you’re saying. We’re not in the military, and there is no need for this sort of training. Well, if TacFit  bodyweight workouts can help my mom MOVE again, maybe Kettlebell Spetsnaz  can help you Burn Fat, and Build muscle.

Or it can help improve your Athletic conditioning or general fitness…

And…as usual…each movement goes through different levels of sophistication. Sophistication means that you start from a single, one-dimensional movement and transform it into a more complex movement working through  multiple degrees of freedom.

It might all seem a bit daunting now, but once you go through each level, step by step, you will learn why this sophistication and 6 degrees of freedom are such important concepts!

In fact, lets pick up a Kettlebell right now, and try this basic movement:

As you can see, Scott Sonnon is a BAD ASS with that Kettlebell! The swing blade is a sic movement, and it will take you a few tries to get it right. If you are unable to perform this movement, then you need to start from the pre-recruit level to build your body back up.

Click here to Learn more about Kettlebell Spetsnaz!

01Oct 2010

Scott Sonnon’s Recruit version of TacFit Commando Israeli Special Forces Workout

After Scott Sonnon released the Israeli Special Forces challenge workout, email started flooding in. Most people were quite impressed by the difficulty and intensity of the workout routine. However, there were just as many people who said that the workout was TOO difficult.

Even though the TacFit Commando program builds you up from the ground up, taking you from a completely beginner level to advanced movements, I can see why you would want to try and easier version of the Israeli Special Forces workout, before you took a chance at the full TacFit Commando routine.

The new version involves four movements: The Revolving Table, Push Plank Knee, Basic Spinal Rock, and Quad Press. Perform 2 repetitions of each exercise, before moving onto the next movement.

You will score this workout. So, if you are able to do 2 repetitions of each movement, or 8 repetitions total within a 60 second time period, then you get a point for that round. You are to continue in this manner for 20 rounds, focusing on completing all movements under 60 seconds.

Once you score 20 points in 20 minutes, then move up to 4 repetitions of each exercise. Score yourself in the same way. After completing this level, up the repetitions to 6, and start over. Once you are able to do 6 repetitions of each exercise, or 24 total repetitions in under 60 seconds for 20 rounds, then you are ready to tackle the full TacFit Commando program!

Here’s Scott Sonnon showing you how to perform all the movements:


Click here to learn more about TacFit Commando

29Sep 2010

2 Ways to make a Homemade Suspension Trainer

I’ve been using my Martial Arts belts to perform my suspension training. They’ve been working great for me! I got the idea from Coach Scott Sonnon, and have been incorporating many of his movements into my workouts from TacFit Rope.

Another way to make a homemade suspension trainer requires a little bit more work. If you’re a handy man (unlike myself), then you can give this method a go:

Requires a bit more equipment to put together, but it’s much cheaper than purchasing a $180 TRX system!

You can still use the workouts and exercises from TacFit Rope with your homemade suspension trainer. Click here for more information on TacFit Rope.

09Sep 2010

“R.O.P.E” Tacfit: The Best Suspension Bodyweight Training Program Ever?

I’m sure you guys have heard of suspension training, right? Suspension training is a great way to take your bodyweight workouts to the next level, by literally suspending yourself in the air! This training style requires a tremendous amount of core strength, and can be the secret weapon to build lean muscle mass with bodyweight movements.

TacFit Rope is a low-cost form of suspension training. Other methods of suspension training, such as TRX and Ring Training require expensive equipment….which kind of defeats the purpose of bodyweight exercise.

A piece of Rope costs very little. I actually use Martial Arts Belts to perform my workouts. These cost no more than $5 on Amazon. I’ve heard that a thick, long piece of Rope as shown in the TacFit Rope workouts, costs about the same.

7 Ways TacFit Rope will Help take your Bodyweight Training to the Next Level

  1. Bodyweight training is supposed to be portable. However, the biggest problem is with back training. You can’t carry around a pullup bar with you. Even if you did, you would have trouble finding places to hang it from. However, with TacFit rope, all you need is sturdy pole, or tree, which you can find in any far corner of the world!
  2. Another huge problem with bodyweight training is people do not make their exercises more difficult. Making a movement more difficult takes some creativity. However, with suspension training, all of your bodyweight movements automatically become more difficult!
  3. I’m a sucker for compound movements. With bodyweight training, almost all movements are compound. However, you can make them even more “compound” and engage more muscles at once by making them multi-dimensional. Some of the more beginner exercises are one-dimensional in TacFit Rope, however some of the more advanced movements are multi-dimensional!
  4. The cool thing about suspension training is that you get a nice stretch at certain points of the movement. One of the reasons why I love going full range of motion, as opposed to short, bodybuilding style reps, is because when you do those short reps, your muscles get tight. That’s when things start hurting. Focus on full range of motion, and take advantage of the stretching portions of movements.
  5. All of the TacFit Rope workouts are based on 8 cycles of 20 seconds of work, and 10 seconds rest. This is known as the Tabata protocol, and type of interval scheme that has been proven by researchers to not only burn fat, but to also enhance athletic conditioning, speed, and power!
  6. When I first did pushups using a rope, I was only able to manage 5 repetitions. Now, I’m a guy that can easily do 30-40 pushups at any given moment. So going from 30 pushups to 5 pushups…means that this hard training! And when you go low reps, you know what that means…you’re building strength and mass!
  7. The final reason why TacFit Rope is go great is because it’s fun! I went to my garage gym yesterday to workout, and I spent literally 90 minutes just testing out the new exercises! It wasn’t until my sister called me to ask me where I was did I realize what time it was!

If you’ve been training with your bodyweight for quite some time and are looking into suspension training to enhance your workouts, then you need to grab TacFit Rope today!

Even if you’re a beginner, you can still get started with the Recruit program and build yourself up gradually.

Click here to Grab TacFit Rope and take your Bodyweight Training to the Next Level!

24Aug 2010

TacFit Rope: Perform Pullups Anywhere and at Anytime!

TACFIT Commando is all about getting efficient and effective workouts ANYTIME & ANYWHERE. That also means not being weighed down by cumbersome or expensive equipment. Here’s Scott Sonnon’s low-tech, high-impact solution to creating a versatile piece of suspension training equipment for less than the cost of a latte.

To download the mp4 version of the Rapid Onset Pullup Equipment video, you can use the link below. Make sure you right click (or for Mac users hold down the ctrl key then click) and save to disk. I recommend saving the file to a dedicated TACFIT folder and renaming the file something that you’ll recognize.

mp4 Download <— Save to disk and rename

If you’re wondering how to work this tool into TACFIT Commando, you don’t have long to wait. Coach Sonnan will be making a fully integrated plugin available in the next few weeks.

Enjoy making and playing with your R.O.P.E.

Click here to Learn more about TacFit Commando ROPE.