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.