Mass Assault Manual

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Mass Assault

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Mass Assault Copyright © 2010 All rights reserved. Important: If you have access to a printer, please PRINT this report (you have our full permission). Youʼll get a lot more out of it.

Legal Disclaimer The information presented in this work is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. By continuing with the program you recognize that despite all precautions on the part of TACFIT, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against TACFIT and itʼs representatives, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.

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Mass Assault

Preface Field operations can take their toll on hard earned muscle mass. When the world’s real action heroes have a few weeks at home base, they need a training program that’ll slap on muscle quickly while continuing to enhance their performance and movement quality. Mass often means the difference between getting hurt and getting home. The 20 to 30 extra pounds of muscle you build with TACFIT Mass Assault can also help you hold someone down much more easily, and for longer—and that can determine who "wins" the fight. Whether you’re a regular Joe or a GI Joe, you need “go muscle” to stay mission ready——but that doesn’t mean you can’t have “show muscle” that also looks great on shore leave! The principles outlined in Mass Assault can be applied to almost any training tool, but the operators we work with don’t always have access to fully stocked gyms. That being the case, the go-to modality for Mass Assault Mission One is the humble dumbbell. Mission Two uses bodyweight exercise and a med ball, and also provides exercise variations for barbells and Clubbells®. Mass Assault uses simple tools to take you through your entire movement potential— represented by the 6 Degrees of Freedom—so the muscle you slap on is as functional as it is beautiful. As your nervous system adapts, you’ll add new levels of sophistication to the exercises so you continue to stimulate muscle growth AND develop skill and coordination. Say goodbye to “plateaus” forever.

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Mass Assault

How to Use This Manual Read the Introductory Briefing: understand the rules of engagement, and understand the scope of the mission you’re about to accept. Read the Mission One program chapter. Download all Mission One video briefings and study the movements. Download the Warm Up and Cool Down recovery videos. Print out the Mission One Master Program Chart. This is your map as you navigate the next 28 days.

“The truth is, anyone can pack on muscle mass—at any age”

Go to Day One of the chart and get to work! Upon successful completion of Mission One - Mass Assault, repeat these same steps with Mission Two - Accelerator and The Drift. It’s that easy.

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Mass Assault

Part 1: Introductory Briefing Sparking the Right Conditions for Mass

“Common gym wisdom” about building muscle is riddled with misconceptions. The mainstream fitness industry would have you believe that fancy equipment and expensive supplements are the only path to serious mass. Then there’s the idea that muscle mass must necessarily interfere with movement quality and skill—a notion that grew out of the misguided methods of the bodybuilding era. Finally, there’s the erroneous idea of the “Hard Gainer” and the unfortunate misconception that we must inevitably lose muscle mass as we age. The truth is, anyone can pack on muscle mass—at any age—by using the proper methods along with a sound nutritional strategy. The trick to gaining mass involves: • Putting your muscles under precisely the right amount of tension for the perfect amount of time • Recruiting the greatest possible muscle mass with each exercise by using specially designed full body movements • Maximizing the efficiency of your nervous system by ensuring perfect alignment of your structure • Continually challenging your nervous system by adding progressive levels of sophistication to the exercises TACFIT Mass Assault applies each of these principles to give you the greatest bang for your buck—and in a fraction of the time required by conventional bodybuilding workouts. Our tactical operators don’t have time to mess around, and neither do you.

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Mass Assault

The Principles Let’s take a closer look at the strategy behind Mass Assault. Time Under Tension Muscle only knows time. It doesn’t know repetition number, and it doesn’t know sets. It only knows how long and hard it has to contract. This is typically referred to as “time under tension” (TUT). In the average gym, personal trainers typically use a generic chart when designing a client’s program—a memorized list of generalized goals to repetition volume: •

Strength: 1-5 repetitions

•

Hypertrophy (growth): 8-12 repetitions

•

Endurance: 25-50 repetitions

•

Cardio: 100+ repetitions

The problem with specifying general set/rep numbers is that clients tend to rush through the reps in order to “get it over with” and move on to the next exercise. They think the numbers are important, when the real focus should be quality of work. TUT removes impatience from the equation because you’re using the clock to keep you honest. Here’s a simple breakdown of TUT as it relates to typical training goals: •

Strength: 1-5 repetitions X 4 seconds = approximately 15 seconds

•

Hypertrophy: 8-12 repetitions = approx. 30 seconds

•

Endurance: 25-50 repetitions = approx. 1-2 minutes

•

Cardio: 100+ repetitions = approx. 5-35 minutes

As an athlete training alone or with only a timer to drive the pace, you’ll find it much easier to time yourself than to count reps. Because you’re allowing the clock to tell you when to begin and end, you can focus all of your attention on your performance of the movement. It’s that focus on performance which will prompt rapid mass gains and give you the greatest benefit for the time you’re putting in.

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Mass Assault

Compound Exercises A complex movement chain practiced as a single movement produces a sum total training effect which is greater than that produced if the individual components were practiced for the same number of repetitions. TACFIT Mass Assault incorporates movements that increase in complexity, so your gains compound as your movement ability develops. Structural Alignment Exercise should transfer the training load to the ground by incorporating your entire body. Whether you’re manipulating your bodyweight through a complex range of motion against gravity, or wielding dumbbells and med balls in this Mass Assault program, moving weight with proper structural alignment brings many unforeseen benefits to the tactical operator. The muscle growth caused by the effort is only part of the point of the exercise. Even greater benefits come from the neurological efficiency you’ll gain as a direct result of learning to integrate your body and direct the sum of its forces. We teach our tactical operators to recruit the greatest amount of force—with the highest degree of efficiency—through integrating the 7 Key Components of Structure: 1) 2) 3) 4) 5) 6) 7)

Crown to Coccyx Alignment Shoulder Pack Arm Lock Grip Confirmation Core Activation Hip Recruitment Leg Drive

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Mass Assault

Think of the 7 Key Components as the links in your “power chain.” When each link is aligned, force is transferred smoothly through the entire system. If a link is missing, you’ll only have access to the force production of the links between that break and your application of force—in the case of Mass Assault, your dumbbell or med ball. Let’s look at shoulder pack as an example. You may have solid grip confirmation and perfect arm lock, but if you’re lacking shoulder pack you will only be moving the dumbbell with the force of your arm. You will not be able to access the stabilizing force of core contraction or the driving forces of your legs. To put that into a tactical context, a fighter who lacks shoulder pack cannot transfer the force of a strike up his legs, snapping through his hips and out the length of his arm. Unless he learns how to integrate proper mechanics into his strikes, he will forever be an ineffective “arm puncher.” Each exercise in TACFIT Mass Assault is coached with reference to integrating these 7 Key Components, so you don’t just become “bigger”—you learn to harness the full power of that mass and apply it. Movement Sophistication Most of the fitness world is stuck in simplistic stupidity. This is the polar opposite of TACFIT training. We don’t just move more—more weight, more time, more frequency—we move better, and we do this by increasing movement sophistication. Adding motor sophistication to the mix doesn’t just increase the challenge of the exercises—you’re actually teaching your body a new skill. You’re assimilating a new tool that you can use to meet the demands you face on the battlefield and on shore leave. There’s one other benefit to increased motor sophistication. Although some people refer to it as “muscle confusion,” the increased demands on your system go beyond just muscle. Your entire organism must adapt to this new stimulus. Placing this new demand on your body creates a need for further adaptation —causing greater metabolic disturbance and mass gain like you’ve never seen before.

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Mass Assault

Programming your Mass Assault Your entire TACFIT Mass Assault program has been carefully calibrated to give you the greatest mass gains in the shortest amount of time—so you can bulk up between field ops and maintain constant mission readiness. In order to put it to work for you, it’s necessary to understand two key concepts. We’ll first examine an intuitive rating system we’ve created to ensure you’re hitting precisely the right intensity level on each day of the program. The second component you must understand is the 4 Day Wave. The entire Mass Assault program is based on a 4-day microcycle of waving intensity levels. We’ll explain what each of the 4 days looks like, and then we’ll outline two different ways that you can program them depending on your personal work and leisure schedule.

Intuitive Training: Your Governor Let’s begin with the intuitive rating system. How much is ‘a lot’? How tough is ‘tough’? What might be considered a difficult session for a new recruit would be a walk in the park for an elite commando, and what an elite commando considers low intensity might be beyond extreme for the average soldier. How do you determine “low” or “high” when it’s all so subjective? You do this by journaling your training and by applying your tools. The TACFIT Intuitive Training Protocol gives you the ability to differentiate form, exertion and discomfort subjectively, and you can then use this as a determinant factor in progressive resistance. By learning to quantify the subjective,

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Mass Assault

you give yourself an immediate sense of where you stand, and you create a very accurate gauge of your progress. In order to make this tool work for you, you must first learn how to use it. That takes a bit of diligence in the beginning. By journaling your training and by rating these three variables, you will come to a better understanding of your body and you will calibrate your instrument. The skill of rating your performance becomes more finely honed with each use, until eventually you barely have to think about it. But you will have to think about it in the beginning. These are the three variables you will rate after each training session: Rate of Perceived Exertion (RPE): the subjective evaluation of your effort on a scale of 1 to 10, 10 being the hardest you’ve ever worked. Rate of Perceived Discomfort (RPD): the subjective evaluation of your pain level on a scale of 1 to 10, 10 being the worst pain you’ve ever experienced. Rate of Perceived Technique (RPT): the subjective evaluation of your mechanical performance on a scale of 1 to 10, 10 being the best possible form in that exercise. If your technique is high enough (greater than or equal to 8) and your discomfort is low enough (less than or equal to 3) you can hold even an exertion level of 10 for as long as your stamina, strength and endurance allow. But your stamina, strength and endurance diminish as you begin to hit the wall. As fatigue takes over, your technique begins to deteriorate. Without that technique you no longer have the channel to safely harness the fluid forces of your effort, and discomfort increases. As discomfort increases, the potential for injury also increases, and so on down the spiral. Your goal is to ride that edge of high output, high quality technique, and to stop when you’ve tipped the balance into deteriorating form. You are playing a game of balancing between your output and what’s being lost as ‘leakage’ to poor technique.


Mass Assault

In addition to carrying the potential—or even the likelihood—of injury, poor technique is repeatable. It’s a fundamental aspect of the Law of Conditioning: whatever you repeat you are making repeatable, whether you want to or not. The greatest efficiency lies in knowing how to precisely gauge your form so that you stop exercising before you begin to groove poor technique. As a general guideline, when you can sustain an RPT of equal to or greater than 8, an RPD of less than or equal to 3, and an RPE of equal to or greater than 6 over the course of 3 sessions, it’s time to increase a variable: frequency, intensity, speed, density, volume, complexity, etc. Each of the four days in the 4x7 protocol includes specific target guidelines that you should be aiming for with each of these three variables. We have also precisely calculated exactly which variable to change, and by how much, when it comes time to move on. All you have to do is rate your performance in terms of the Intuitive Training Protocol, and plug-and-play the program. We’ve taken care of the rest.

The 4 Day Wave Your TACFIT Mass Assault mission unfolds in a set pattern, which escalates as you work your way through the program. The following combination of “training days” is repeated throughout the program for a total of 28 days per mission*:

Day 1—No Intensity RPE: 1-2; RPT: 8 or higher; RPD: 3 or lower When you reach the No Intensity day, follow along with the TFMAwarmup Video Briefing included in your TACFIT Mass Assault dossier. Your No Intensity recovery day is one of the keys to the rapid adaptation you’ll experience with this program. Do not skip it soldier!


Mass Assault

Day Two—Low Intensity RPE: 3-4; RPT: 8 or higher; RPD: 3 or lower Your task on the Low Intensity day is to use specific compensatory movements to balance growth and remove the parking brake from your high-performance output and mobility. When you reach the Low Intensity day, follow along with the TFMAcooldown Video Briefing included in your TACFIT Mass Assault dossier.

Day Three—Moderate Intensity RPE: 5-7; RPT: 8 or higher; RPD: 3 or lower Now the work starts. Your task on the Moderate Intensity day is to ramp up your output according to the specific mission objectives. When you reach the Moderate Intensity day, watch that session’s Video Briefing and follow the program guidelines for the specific mission and level you’ve chosen to complete. The Master Program chart at the beginning of each Mission Chapter provides detailed guidance as to exercise selection, duration, and rest periods.

Day Four—High Intensity RPE: 8-10; RPT: 8 or higher; RPD: 3 or lower If you’ve been following orders, this will be your peak performance day.


Mass Assault

When you reach the High Intensity day, watch that session’s Video Briefing and follow the program guidelines for the specific mission and level you’ve chosen to complete. The Master Program chart included with each mission provides detailed guidance as to exercise selection, duration, and rest periods. (*see the specific Mission Briefings later in the manual for the actual program instructions and exercises)

That’s how the 4 “training days” of TACFIT shape up. This pattern is repeated for a total of 28 days—or one complete mission. There are no "off days.” Instead, recovery days are factored into the program which involve short sessions of joint mobility and compensatory yoga.

How to Vary the Progression At this point you might be asking, “What if I don’t live in an ideal world?” Sticking to a set schedule can be difficult for some, especially when other activities must be factored in. We’ve included two scheduling variations for TACFIT Mass Assault: the traditional 4-day wave, and a 7-day wave in which the training days remain constant from week to week.

Scheduling on the 4-day Wave If you are following the traditional 4x7 wave, your schedule will consist of No, Low, Moderate and High days, repeated 7 times in succession for a total of 28 days. See the Master Program Chart of your Mission Chapter for an overview.


Mass Assault

Scheduling on the 7-day Wave If you are following a 7x4 progression, your schedule will consist of No, Low, Moderate, No, Low, Moderate, and High days, repeated 4 times in succession for a total of 28 days. In this version the training days remain constant from week to week, rather than shifting forward as in the 4-day wave. This allows you to arrange your workouts so that the High Intensity day falls on the same day each week. For example, if you’d like to hit your best effort of the week on Fridays, start with Day 1 (No Intensity) on the previous Saturday. A little forethought and good planning can mean the difference between sticking to a program and falling off one. See the Master Program Chart of your Mission Chapter for an overview.


Mass Assault

Part 2: Mission Briefings Mission One: Mass Assault Mass Assault focuses on functional size gains through a dedicated hypertrophy and strength phase. By functional size we’re referring not just to one and two dimensional “gym” strength, but to the diagonal, angular and rotary movements from which all true functionality comes. The advanced biomechanics hidden in the simple-to-follow Mass Assault training sophistications allows you to develop strength not just in 3 dimensions (so called “functional strength”) but in 6 dimensions (the 6 Degrees of Freedom required for “tactical fitness”). Your Mission One circuit begins by pulling blood flow to the lower body, and then gives it a slight reprieve by working horizontal to the upper. Next, you’ll take it back to standing for the Roll, hit the heavy Heaving motions, polish off your core with Yaw, and finally pull whatever’s left off the ground. All movements are completed circuit style, applying Time Under Tension for maximum work in minimal time. There’s no rest between exercises, but 60 seconds rest between circuits. The entire program, including warm up and cool down, should take no more than 37 minutes.


Mass Assault

These Master Program Charts outline each phase of your first 28-day Mission. You may choose to complete Mass Assault with either the 4x7 or the 7x4 progression. Chose one of the following and stick to it for the next 28 days.

The 4x7 Progression: Intensity->

No

Low

Moderate

High

Cycle 1

Mobility

Compensation

Level 1 Movements Level 1 Movements

Cycle 2

Mobility

Compensation


Cycle 3

Mobility

Compensation


Cycle 4

Mobility

Compensation


Cycle 5

Mobility

Compensation


Cycle 6

Mobility

Compensation


Cycle 7

Mobility

Compensation



Mass Assault

The 7x4 Progression:

IntensityNo > Week 1 Mobility

Low

Mod

No

Low

Mod

High

Compensation Level 1

Compensation


Level 1

Week 2 Mobility


Compensation


Level 2

Week 3 Mobility


Compensation


Level 3

Week 4 Mobility


Compensation


Level 4


Mass Assault

Mass Assault Mission Objectives Level 1

Level 2

Level 3

Level 4

Front Lunge Curl

Rear Lunge TriExtension

One Leg Romanian Deadlift

One Leg Romanian Deadlift Curl

Bridge Press Double Overhead

Bridge Press Double HMR

Bridge Press Alternating

Bridge Press Alternating Stabilized

Standing Side Bend

Windmill

Side Press

Bent Press

Upright Row

Incline Row

Bent Over Row

Bent Over Row Alternating Stabilized

Standing Twist Press

Lunge Twist Press

Split Stance Lift Up

Dragon Squat Lift Up

Swing

Push Press

Clean

Clean and Jerk

Video Download Briefings The “Video Download Briefings” included in this dossier explain every single exercise in all 4 levels of the Mission One program using precision coaching cues and performance goals directly related to building mass. Study these Briefings before attempting the movements in the chart above: Level 1 - TFMA1instruct Level 2 – TFMA2instruct Level 3 – TFMA3instruct Level 4 – TFMA4instruct (insert link to mission briefing library)


Mass Assault

The How-To The Master Program Chart on the previous page contains the set/rep coordinates you’ll need to complete your first mission. Choose either the 4x7 or 7x4 format and follow that chart for the entire 28-days. Here’s what to do when you reach each of the four “days”:

No Intensity Day: Perform a complete joint mobility session for active recovery. Mission One Mobility Leg Thread - Glide Disc Arm Sprint Thoracic Circles - Hands Behind Head Alternating Hitchhiker / Arm Bar Swim Alternating Threading Arm / Glide Disc Parterre In/Out Knee-Hip

Reference the TFMAwarmup video briefing.


Mass Assault

RPE: 1-2; RPT: 8 or higher; RPD: 3 or lower

Low Intensity Day: Warm up with the 6 minute joint mobility progression, and perform the full cool down compensation series. Mission One Compensation Pigeon - Bench Variation Kneeling Handcuff - Hips Locked Standing Triangle Wall Locust Single Arm Seated Spinal Twist - Chair Variation Standing Split Leg Forward Fold

Reference the TFMAcooldown video briefing. RPE: 3-4; RPT: 8 or higher; RPD: 3 or lower

Moderate Intensity Day: Warm up with the 6 minute joint mobility progression. Reference the TFMAwarmup video briefing.


Mass Assault

Complete 6 rounds of the circuit outlined in the Mission Objectives chart. Perform each exercise for 35 seconds at a steady tempo, completing all 6 exercises with no rest between movements. When you’ve finished all 6, rest for 60 seconds before moving on to the next round. The level of difficulty for each session is specified in the Master Program Chart, and it changes from week to week. Reference the follow-along Mission Simulation video for the level specified in that day’s workout: Level 1 - TFMAIsimulation Level 2 - TFMAIIsimulation Level 3 - TFMAIIIsimulation Level 4 - TFMAIVsimulation End your session with the 6 minute compensation cool down. Reference the TFMAcooldown video briefing. RPE: 5-7; RPT: 8 or higher; RPD: 3 or lower

High Intensity Day: Warm up with the 6 minute joint mobility progression. Reference the TFMAwarmup video briefing. Complete 6 rounds of the circuit outlined in the Mission Objectives chart. Perform each exercise for 35 seconds at a steady tempo, completing all 6 exercises with no rest between movements. When you’ve finished all 6, rest for 60 seconds before moving on to the next round. The level of difficulty for each session is specified in the Master Program Chart, and it changes from week to week. Reference the follow-along Mission Simulation video for the level specified in that day’s workout: Level 1 - TFMAIsimulation


Mass Assault

Level 2 - TFMAIIsimulation Level 3 - TFMAIIIsimulation Level 4 - TFMAIVsimulation End your session with the 6 minute compensation cool down. Reference the TFMAcooldown video briefing.


Remember: with deeper understanding comes greater benefit. Execute fewer but better reps and you’ll reach your targets faster. The overriding objective is always “quality quantity.” Good luck, and be safe out there.

Exercise Descriptions The final section of this manual provides photos as a reminder of the Directives presented in the detailed briefing videos. Study the videos carefully before you set out on this mission.


Mass Assault

Mission Two: Accelerator and The Drift Accelerator and its cousin The Drift convert your new mass and strength into expressible power. This phase adds acceleration and deceleration, turning slow and smooth into fast and furious by pairing light weight with movements performed at high velocity. Drift is trained on the Moderate Intensity day. This is a bodyweight-only core-centric workout — but itʼs not your typical core routine. The unique exercise selection of The Drift, and the pattern in which each movement is coupled with its “functional opposite,” specifically prepares you for the explosive power generation you’ll need on the High Intensity day. Power is not generated from the “ground up,” as was believed under the rudimentary biomechanical model of exercise physiology. Rather, power is generated from the “core-out,” a phenomenon known as the “Proximo-Distal Trend” in neurophysiology. The Drift is dedicated to priming your core and rewiring that connection on the Moderate Intensity day. Accelerator is trained on the High Intensity Day. Imagine stepping on the Accelerator to transform high intensity into high velocity, and youʼll reap the greatest benefit from this Mission. The goal is to move as explosively as you can while holding good form, and no faster — not just with speed, but with acceleration. Your speed should increase through the repetition, through the set, and through the workout. Accelerator uses a medicine ball to take you through 8 skills which increase in complexity, cascading the emotional challenges of the program. There are built-in movement changes to allow you to recover from one exercise while performing the next. Fatigue, like growth, is never general. It is always specific. If you train to revolve movement patterns you will never fade. Instead, you’ll move through, over, or around the challenges you face with liquid agility and unpredictable adaptability. You can use a standard med ball for the program, or you could purchase a water or sand filled variation to empty and take into the field. Having portable tools on hand means you can push things aside in a hotel room and never be without training options regardless of your phase of development.


Mass Assault

The Accelerator instructional video also includes Bonus equipment variations of the exercises that you can use if a medicine ball isn’t available. You can do the program with the TACFIT weapon of choice the Clubbell® - or use a barbell if you’re training in a traditional gym setting. Remember, these two programs are meant to be paired. In order to properly prepare for the explosive velocity of Accelerator, you must “Drift” into your High Intensity day with a completely primed core. If you fail to prime yourself with the Drift on your Moderate Intensity Day, you may not have adequate core activation to accelerate. If you’re not able to accelerate, the Accelerator program will still give you great functional muscle gains and fat loss, but you won’t reap the additional benefits that come from periodization. One final note on yearly periodization. You can maximize your gains on the Accelerator-Drift coupling by sandwiching it between a size and strength phase on one end — such as Mass Assault, R.O.P.E., or Spetsnaz Kettlebell — and the shredding stamina of TACFIT Commando on the other end. Your gains will be compounded because youʼll be building off the mass and might of the prior phase. But remember: if you donʼt “accelerate,” then Accelerator dumbs down to a mere strength workout.


Mass Assault

These Master Program Charts outline each phase of your second 28-day Mission. You may choose to complete Accelerator and The Drift with either the 4x7 or the 7x4 progression. Chose one of the following and stick to it for the next 28 days.

The 4x7 Progression: Intensity->

No

Low

Moderate

High

Cycle 1

Mobility

Compensation

The Drift

Accelerator

Cycle 2

Mobility

Compensation

The Drift

Accelerator

Cycle 3

Mobility

Compensation

The Drift

Accelerator

Cycle 4

Mobility

Compensation

The Drift

Accelerator

Cycle 5

Mobility

Compensation

The Drift

Accelerator

Cycle 6

Mobility

Compensation

The Drift

Accelerator

Cycle 7

Mobility

Compensation

The Drift

Accelerator

The 7x4 Progression:


Mass Assault

s

IntensityNo > Cycle 1 Mobility

Low

Mod

No

Low

Mod

High

Compensation The Drift

Compensation


Accelerator

Cycle 2 Mobility


Compensation


Accelerator

Cycle 3 Mobility


Compensation


Accelerator

Cycle 4 Mobility


Compensation


Accelerator

Video Download Briefings The “Video Download Briefings” included in this dossier explain every single exercise in the Mission Two programs using precision coaching cues and performance goals directly related to building mass. Study these Briefings before attempting the movements in the chart above: TACFITDrift TACFITDriftWarmup TACFITDriftCooldown TACFITAccelerator TACFITAcceleratorWarmup TACFITAcceleratorCooldown


Mass Assault

The How-To The Master Program Chart on the previous page contains the set/rep coordinates you’ll need to complete your first mission. Choose either the 4x7 or 7x4 format and follow that chart for the entire 28-days. Here’s what to do when you reach each of the four “days”:

No Intensity Day: Perform a complete joint mobility session for active recovery. Perform the Drift warmup first, followed immediately by the Accelerator Warmup. Repeat 2-3 times, depending upon how recovered you feel.

Mission Two Mobility Squat Overhead Circles Sit-Thru Press Spinal Wave Handcuff Shinbox Extension Drill Bit Locust Circle Open Chain Knee Circle


Mass Assault

Mission Two Mobility Jenga Straddle Pillow Tilt Asymmetrical Limb Swing Wall Walk Elbow Drop Yaw Elbow Twist Mr Roboto Shin Roll

Reference the TACFIT Drift Warmup and TACFIT Accelerator Warmup video briefings. RPE: 1-2; RPT: 8 or higher; RPD: 3 or lower


Mass Assault

Low Intensity Day: Perform the full cool down compensation series. Do The Drift Cool Down first, followed by Accelerator Cool Down. Mission Two Compensation Down Dog Dying Warrior Up Dog Clasped Hand Shoulder Bridge Cossack Squat Extended Sleeping Warrior Locust Twisted Chair Lunging Side Bend Standing Side Pull Lunging Back Bend Forward Fold One Leg Trigger Kneeling Arm Thread Arm Lariat Shinbox Pigeon


Mass Assault

Reference the TACFIT Accelerator Cooldown and TACFIT Drift Cooldown video briefings. RPE: 3-4; RPT: 8 or higher; RPD: 3 or lower

Moderate Intensity Day: Warm up with the specifically-crafted 4 minute Drift Mobility Warmup. Reference the TACFITDriftWarmup video briefing. Complete 4 rounds of The Drift. Perform each exercise for 15 seconds per side, completing all 8 exercises with no rest between movements. When you’ve finished all 8, rest for 60 seconds before moving on to the next round. Recruit

Grunt

Commando

Roll Out

Roll Out Press

Lateral Roll Out

Mule Kick

Lateral Knee In

Side Plank Mule Kick

V-Up Legs

Jump Out V-Up

Jump Out Push Up V-up

Pull In

Walk Back

Jump Back

Knee Switch

Shin Squat Switch

Ape Step

Knee Walk

Knee Drag

Seal Walk

Knee Push

Seal Walk Push

Push Up Reverse Seal

Windshield Wiper

Knee “U”

Knee Circle


Mass Assault

Each exercise has three levels of difficulty: • Recruit level is for those new to tactical fitness • Grunt is for those with several missions under their belt • Commando is for the brave folks who have completed several successful tours of duty spanning many missions. Begin at the level appropriate to your current ability and experience. Reference the TACFIT Drift video briefing. End your session with the 8 minute Drift Compensation Cool Down program. Reference the TACFIT Drift Cooldown video briefing. RPE: 5-7; RPT: 8 or higher; RPD: 3 or lower

High Intensity Day:

Warm up with the specifically-crafted 4 minute Accelerator Mobility Warmup. Reference the TACFIT Accelerator Warmup video briefing. Complete 4 rounds of Accelerator. Perform each exercise for 15 seconds per side, completing all 8 exercises with no rest between movements. When you’ve finished all 8 rest for 60 seconds before moving on to the next round.


Mass Assault

Recruit

Grunt

Commando

Squat

Squat Press

Side Squat Press

Pull Over Crunch

Pullover Shotput

1/4 Get Up

Clean

Clean Rear Lunge

Rear Lunge Press

Pull Over

Leg Pull

Spinal Rock Press

Bent Over Row

Split Stance Row

Split Stance Shotput

Low Rip

Visor Thread

Low Rip Twist

Hip Snap

Squat Slam

Overhead Slam

Big Wheel

Hammer Swing

High Rip

Each exercise has three levels of difficulty: • Recruit level is for those new to tactical fitness • Grunt is for those with several missions under their belt • Commando is for the brave folks who have completed several successful tours of duty spanning many missions. Begin at the level appropriate to your current ability and experience. Reference the TACFIT Accelerator video briefing. The video also demonstrates BONUS variations of the movements using Clubbells and barbells. You can substitute any of these variations if you don’t have access to a medicine ball.


Mass Assault

End your session with the 8 minute Accelerator Compensation Cool Down program. Reference the TACFIT Accelerator Cooldown video briefing.


Remember: with deeper understanding comes greater benefit. Execute fewer but better reps and you’ll reach your targets faster. The overriding objective is always “quality quantity.” Good luck, and be safe out there.

Exercise Descriptions The final section of this manual provides photos as a reminder of the Directives presented in the detailed briefing videos. Study the videos carefully before you set out on this mission.


Mass Assault

Mass Assault Exercise Descriptions


Mass Assault

Mass Assault - Level One Front Lunge Curl Stand tall with your feet shoulder width apart, and “on rails”—pointed straight ahead rather than splayed out. Shoulders are pulled down, and dumbbells are held in a hammer grip at your sides. Exhale as you step forward and land with mid-foot balance. Squat on that forward leg until your thigh is parallel to the ground. Shin and back remain perpendicular, and hips in one line. Curl the dumbbells as you drop into the lunge. Drive off the front leg—again from mid-foot—to return to a neutral standing position. Yield the dumbbells back down under control as your body comes up, rather than swinging them. Repeat, changing legs each time.


Mass Assault

Bridge Press Double Overhead Begin by lying on your back with knees bent and shoulder blades pinched together. Drive from mid-foot and squeeze your glutes to bring hips to full extension while lifting your chest over your nose. Your weight shifts to shoulder blade contact with the ground. Remain in this position throughout. Press the dumbbells straight up in a double hammer press. Do not rest on structure at the top, but flex and immediately lower the dumbbells until elbows are close to ribs. Triceps are not touching the ground. Movement is constant. There should be no rest periods in the exercise.


Mass Assault

Standing Side Bend Stand with feet shoulder width apart. Hold both dumbbells overhead, with your shoulders packed down and elbows locked to transfer the weight to your structure. Squat slightly to stabilize your hips. Contract your glutes and quads hard, and exhale to activate your core. Hinge at the floating ribs as you bend to each side. This is a very small range of motion, a lateral bending of the spine at the level of your bottom ribs and then back to the starting position. Maintain crown to coccyx alignment, and avoid the temptation of only moving your arms or only tilting your head from side to side rather than bending from the spine.


Mass Assault

Upright Row Stand with feet shoulder width apart, shoulders packed down and elbows locked to transfer the weight of the dumbbells to your structure. Squat slightly to stabilize your hips but keep your knees soft. LIft the dumbbells by rowing directly upwards to the level of your lower breastbone, pinching your shoulder blades together and flaring the lats. Elbows come out, and shoulders remain packed down throughout. Do not cheat by using your legs to lift. When you reach the top position, immediately lower the weights under control to return to start. Movement is constant. There should be no rest periods in the exercise. Do not pause at the bottom or top.


Mass Assault

Standing Twist Press Stand with feet shoulder width apart and one dumbbell held at waist level with elbow bent. The elbow rests on your hip in rack position. Exhale, turn and press the dumbbell on a diagonal over the opposite shoulder. Knees remain forward. The waist twists as you press to bring your torso perpendicular, driving the hip of the pressing side forward. Yield the dumbbell back down under control and move into the next rep. Movement is constant. There should be no rest periods in the exercise. Do not pause at the bottom or top. Change sides on the next round.


Mass Assault

Swing The Swing is propelled by hip snap and leg drive—the arm is just hanging on. Hold a dumbbell in one hand. Maintain good crown to coccyx spinal alignment as you fold at the hips and drive the dumbbell down between your legs. Exhale hard to activate the core, clench your glutes and explode forward, snapping your hips to full extension and standing tall. Keep your shoulders packed and maintain elbow lock as the dumbbell is propelled upwards by the force of this hip snap. On the down swing, allow the weight of the descending dumbbell to pull you back into the beginning position as you press down and load for the next rep.


Mass Assault

Mass Assault - Level Two Rear Lunge Tri-Extension Stand tall with your feet shoulder width apart, and “on rails”—pointed straight ahead rather than splayed out. Shoulders are pulled down, and dumbbells are held in a hammer grip at the top position of the curl. Exhale as you step back and squat on the forward leg until your thigh is parallel to the ground. Rear knee does not touch the ground, and weight is on ball of foot. Spine is straight but inclined about 45 degrees to the front. Extend the dumbbells back as you drop into the lunge, locking out the arms and flexing the triceps hard. Drive off the front leg—again from mid-foot—to return to a neutral standing position. Curl the dumbbells back up under control as your body comes up, rather than swinging them. Movement is constant. There should be no rest periods in the exercise. Do not pause at the bottom or top. Repeat, changing legs each time.


Mass Assault

Bridge Press Double HRM Begin by lying on your back with knees bent and shoulder blades pinched together. Drive from mid-foot and squeeze your glutes to bring hips to full extension while lifting your chest over your nose. Your weight shifts to shoulder blade contact with the ground. Remain in this position throughout. Press the dumbbells straight up, rotating your thumbs inward and flexing fully at the top. Do not rest on structure at the top but immediately lower the dumbbells until elbows are close to ribs. Triceps are not touching the ground, and hands rotate back to hammer grip. Movement is constant. There should be no rest periods in the exercise.


Mass Assault

Windmill Stand with feet turned out at a 45 degree angle. Hold one dumbbell overhead with shoulder packed down and elbow locked to transfer the weight to your structure. Squat slightly to stabilize your hips. Contract your glutes and quads hard, and exhale to activate your core. Hinge at the floating ribs as you bend to the side opposite your weighted arm. The lead leg bends and back knee locks as you squeeze the quad of the back leg and lift the hip. Drive off mid foot of the lead leg as you bend toward it with the near arm outstretched, reaching down with fingers in front of instep. Your face is turned up to look at the weight, and the shoulder of the dumbbell arm is pulled down to maintain pack. Exhale hard and drive off mid foot of the lead (bent) leg to return to top position. Change sides on the next round.


Mass Assault

Incline Row Stand with feet shoulder width apart, shoulders packed down and elbows locked to transfer the weight of the dumbbells to your structure. Squat back slightly to create a fold in your hips. Spine is straight but inclined forward about 15 degrees. LIft the dumbbells by rowing upwards to the level of your chest, pinching your shoulder blades together and flaring the lats. Elbows come out, and shoulders remain packed throughout. Do not cheat by throwing your chest down as you lift. When you reach the top position, immediately lower the weights under control to return to start. Movement is constant. There should be no rest periods in the exercise. Do not pause at the bottom or top.


Mass Assault

Lunge Twist Press Stand tall with your feet shoulder width apart, and “on rails”—pointed straight ahead rather than splayed out. One dumbbell is held at waist level with elbow bent. The elbow rests on your hip in rack position. You will step with the leg that’s opposite your weighted arm. Exhale as you step forward and land with mid-foot balance. As you step, press the dumbbell on a diagonal over your opposite shoulder. The waist twists as you press to bring your torso perpendicular, driving the hip of the pressing side forward. Drive off the front leg—again from mid-foot—to return to a neutral position. Yield the dumbbell back down under control as your body comes back. Change sides on the next round.


Mass Assault

Push Press Stand with feet shoulder width apart and one dumbbell held at waist level with elbow bent. The elbow rests on your hip in rack position. Exhale, contract your core, and dip from the knees. Press the dumbbell overhead with a hammer grip as your legs drive back up. Your shoulder packs down as the dumbbell presses up. Yield the weight back down into the dip and repeat, exhaling on the press. Movement is constant. There should be no rest periods in the exercise. Do not pause at the bottom or top. Change sides on the next round.


Mass Assault

Mass Assault - Level Three One Leg Romanian Deadlift Begin by standing on one leg with mid foot balance. The dumbbells are held at your sides with shoulders packed and elbows locked. Squat on the grounded leg and lean forward from the waist with a straight spine. Lower until you establish belly to thigh contact with the grounded leg. Exhale and drive up from mid foot balance to return to standing, locking out your hips fully at the top. Remain on one leg throughout. Change legs on the next round.


Mass Assault

Bridge Press Alternating Begin by lying on your back with knees bent and shoulder blades pinched together. Drive from mid-foot and squeeze your glutes to bring hips to full extension while lifting your chest over your nose. Your weight shifts to shoulder blade contact with the ground. Remain in this position throughout. Press one dumbbell straight up, rotating your thumb inward and flexing fully at the top. The other arm remains lifted off the ground, with elbow pinched to ribs. Do not rest on structure at the top but immediately lower the dumbbell until elbow is close to ribs. Tricep does not touching the ground, and hand rotates back to hammer grip. Repeat with the other arm, alternating back and forth. Movement is constant. There should be no rest periods in the exercise.


Mass Assault

Side Press Stand with feet turned out at a 45 degree angle. Hold one dumbbell in rack position with the elbow resting on your hip. Your free arm is held behind your back. Squat slightly to stabilize your hips. Contract your glutes and quads hard and exhale to activate your core. Hinge at the floating ribs as you bend to the side opposite your weighted arm. The lead leg bends and back knee locks as you squeeze the quad of the back leg and lift the hip. Drive off mid foot of the lead leg as you bend toward that leg and allow the elbow of the arm holding the dumbbell to drift behind your rib cage. Once you’ve established the bend, exhale, look up at the weight and press the dumbbell overhead. Exhale hard and drive off mid foot of the lead (bent) leg to return to top position. The shoulder of the dumbbell arm is packed down, and the arm remains locked overhead until you straighten. When you reach the top, yield the dumbbell back down to start position and repeat. Change sides on the next round.


Mass Assault

Bent Over Row Stand with feet shoulder width apart, shoulders packed down and elbows locked to transfer the weight of the dumbbells to your structure. Squat all the way back to create a fold in your hips. Spine is straight but inclined forward to about 45 degrees to establish belly to thigh contact. Thighs are parallel and shins perpendicular. LIft the dumbbells by rowing upwards to the level of your chest, pinching your shoulder blades together and flaring the lats. Elbows come out, and shoulders remain packed throughout. Do not cheat by throwing your chest down as you lift. When you reach the top position, immediately lower the weights under control to return to start. Movement is constant. There should be no rest periods in the exercise. Do not pause at the bottom or top.


Mass Assault

Split Stance Lift-Up Begin in a split stance with both feet facing forward but one leg a step ahead of the other. Hold one dumbbell with both hands. Sit back on the rear leg, and keep the knee of that leg bent and buoyant. Turn from the trunk and drop all the way back to reach down towards the rear leg foot with the dumbbell. Pull the dumbbell up to your chest, rotate from the waist while keeping the knees straight, and press the dumbbell over your opposite shoulder. Both elbows lock at the top, and both shoulders are packed down. Yield the weight back down by bringing it to your chest and then rotating from the waist to reach the dumbbell towards the rear leg. Change sides on the next round.


Mass Assault

Clean Stand with feet shoulder width apart and one dumbbell held in hammer grip between your legs in a dead hang. Rip the dumbbell away from the floor by pulling directly upwards. Heels come up off the ground, hips drive to full extension, and shoulder lifts up. As the dumbbell reaches a position of momentary weightlessness at the top of its arc, catch the weight at shoulder height by bringing your structure under it: elbow pulls in to rack position, shoulder packs down, and legs squat to absorb the weight. Focus on ripping the weight off the ground as quickly as possible, and catching it by absorbing with the entire body at the top. Return to standing, lower the dumbbell, and start again from a dead hang. Change sides on the next round.


Mass Assault

Mass Assault - Level Four One Leg Romanian Deadlift Curl Begin by standing on one leg with mid foot balance. The dumbbells are held at your sides in a hammer grip with shoulders packed and elbows locked. Squat on the grounded leg and lean forward from the waist with a straight spine. Lower until you establish belly to thigh contact with the grounded leg. Exhale and drive up from mid foot balance to return to standing, locking out your hips fully at the top. When you reach the top and hips are locked, perform a hammer curl with both dumbbells. Lower immediately, and when the arms are straight move immediately into the next rep. Remain on one leg throughout. Movement is constant. There should be no rest periods in the exercise. Do not pause at the bottom or top. Change legs on the next round.


Mass Assault

Bridge Press Alternating Stabilized Begin by lying on your back with knees bent and shoulder blades pinched together. Drive from mid-foot and squeeze your glutes to bring hips to full extension while lifting your chest over your nose. Your weight shifts to shoulder blade contact with the ground. Remain in this position throughout. Press both dumbbells straight up, rotating your thumbs inward and flexing fully at the top. This is the start position. Lower one arm until the elbow touches the ribs, rotating the hand to hammer grip and stopping before the tricep touches the ground. Press back up immediately, rotating the thumb inward. When you reach the top position, repeat with the opposite arm. Alternate back and forth, with one arm always held in top position. Movement is constant. There should be no rest periods in the exercise.


Mass Assault

Bent Press Stand with feet turned out at a 45 degree angle. Hold one dumbbell in rack position with the elbow resting on your hip. Your free arm is held behind your back or against your belly. Squat slightly to stabilize your hips. Contract your glutes and quads hard and exhale to activate your core. Hinge at the floating ribs as you bend to the side opposite your weighted arm. The lead leg bends and back knee locks as you squeeze the quad of the back leg and lift the hip. Drive off mid foot of the lead leg as you bend toward that leg and allow the elbow of the arm holding the dumbbell to drift behind your rib cage. The weight stays in one place — the arm comes to full extension as you move your body away from the dumbbell with the waist bend to get elbow lock. Exhale hard and drive off mid foot of the lead (bent) leg to return to top position. The shoulder of the dumbbell arm is packed down, and the arm remains locked overhead until you straighten. When you reach the top, yield the dumbbell back down to start position and repeat. Change sides on the next round.


Mass Assault

Bent Over Row Alternating Stabilized Stand with feet shoulder width apart, shoulders packed down and elbows locked to transfer the weight of the dumbbells to your structure. Squat all the way back to create a fold in your hips. Spine is straight but inclined forward to about 45 degrees to establish belly to thigh contact. Thighs are parallel and shins perpendicular. Begin with both dumbbells at the level of your chest, shoulder blades pinched together and lats flared to hold the weights with pec/lat lock. Elbows are held close to your ribs and shoulders remain packed throughout. Exhale on the descent as you yield one dumbbell down to full extension, rotating the palm over. When you reach the bottom, immediately reverse the motion to row the weight back up to start position. Repeat with the opposite arm, alternating back and forth. Movement is constant. There should be no rest periods in the exercise. Do not pause at the bottom or top.


Mass Assault

Dragon Squat Lift-Up Begin in a split stance with both feet facing forward but one leg a step ahead of the other. Hold one dumbbell with both hands. Sit back on the rear leg, and keep the knee of that leg bent and buoyant. Turn from the trunk and drop all the way back to reach down towards the rear leg foot with the dumbbell. Rotate all the way over to place the back heel down and the front knee down in a deep dragon squat. Both feet and the front knee are in one line. As you reverse the dragon squat, drive off the rear leg as you pull the dumbbell up to your chest, rotate from the waist while keeping the knees straight, and press the dumbbell over your opposite shoulder. Both elbows lock at the top, and both shoulders are packed down. The entire drive should be one fluid motion. Yield the weight back down by bringing it to your chest and then rotating from the waist to reach the dumbbell towards the rear leg and back into the dragon squat. Change sides on the next round.


Mass Assault

Clean and Jerk Stand with feet shoulder width apart and one dumbbell held in hammer grip between your legs in a dead hang. Rip the dumbbell away from the floor by pulling directly upwards. Heels come up off the ground, hips drive to full extension, and shoulder lifts up. As the dumbbell reaches a position of momentary weightlessness at the top of its arc, catch the weight at shoulder height by dipping to bringing your structure under it: elbow pulls in to rack position, shoulder packs down, and legs squat to absorb the weight. Focus on ripping the weight off the ground as quickly as possible, and catching it by absorbing with the entire body at the top. Press the dumbbell overhead with a hammer grip as your legs drive back up. When the dumbbell has upward momentum, dip your body away from once more to establish full arm lock. Stand with the elbow locked and shoulder packed. The entire sequence should be a connected series of fluid movements. Lower the dumbbell and start again from a dead hang. Change sides on the next round.


Mass Assault

The Drift - Recruit Roll Out Begin on your knees with your hands on your glide material. Exhale to engage the core, pack your shoulders down, and clench your glutes and thighs. Slide both hands forward to full extension, until you’re lying face down on the ground. Flex the lats to keep your shoulders packed. Reverse the motion by again exhaling to contract the core, and pull ribs down to hips as you drive the hips up and sit back.


Mass Assault

Mule Kick Begin face down with your weight on your toes and palms, like the top position of a pushup. Shoulders are packed down, and chin is down /crown long. Elbow pits face forward, and glutes, thighs and core stay strong to prevent “belly sag” and maintain alignment. Pull both legs in to a tuck, then exhale hard and drive them back out explosively, locking the hips and knees and pressing the heels down. Keep the feet together for maximal core activation.


Mass Assault

V-Up Legs Begin face down with your weight on toes and palms, like the top position of a pushup. Shoulders are packed down, and chin is down /crown long. Pre-stretch the core by allowing your hips to drop towards the ground, arching back as in a yoga Up Dog pose. Then exhale hard to activate the core as you slide both feet in and drive your hips up, coming to a flat foot position with both palms on the ground. Feet stay together and knees remain locked throughout. Walk both hands out to return to start position, drop the hips down toward the ground, and repeat.


Mass Assault

Pull In Begin face down with your weight on toes and palms, like the top position of a pushup. Shoulders are packed down, and chin is down /crown long. Hands are on your glide material. Pre-stretch the core by allowing your hips to drop towards the ground, arching back as in a yoga Up Dog pose. Then exhale hard and use your hips to lift while contracting from the core to pull your hands in to your feet, coming to a flat foot position with both palms on the ground. Feet stay together, shoulders are packed, and elbows and knees remain locked throughout. Slide your arms back out to start position (the feet may slide too) and repeat.


Mass Assault

Knee Switch Begin in a ball of foot squat. Rotate to one side while allowing your feet to pivot. The foot you are rotating towards goes flat foot, and the heel of the rear foot comes up as the knee of that leg touches the ground. The torso rotates in line with the hips as one unit. Spine is straight, chin is down and crown up. Rotate back to the opposite side, passing through the ball of foot squat. One left plus one right equals one rep.


Mass Assault

Knee Walk Begin on your knees with both hands on the ground. Ideally, your hands are placed so the fingers point directly back at your knees. This will depend on your flexibility, so work toward this position incrementally. Walk your hands across the floor, and allow the lower body to follow by walking your knees. Do not slam the heels of your hands into the floor as you walk. The fingers engage the ground first and roll from fingertip to palm heel.


Mass Assault

Knee Push Begin on hands and knees. Feet are lifted off the floor, knees are spread apart and fingers are pointed straight ahead. Spine is straight, chin up crown down, and shoulders are packed. Lock down your core and walk your hands back, sliding yourself backwards across the floor on your knees.


Mass Assault

Windshield Wiper Begin face down on hands and toes, with your knees tucked close to your chest. Drive your feet out to the side, remaining in tuck and moving the lower body as a unit. Both toes maintain contact with the floor throughout, and the hips piston up and down slightly. One right plus one left equals one rep.


Mass Assault

The Drift - Grunt Roll Out Press Begin on your knees with your hands on your glide material. Exhale to engage the core, pack your shoulders down, and clench your glutes and thighs. Slide one hand forward to full extension. The other hand is in push up position with elbow close to ribs and shoulder packed down. Reverse the motion by pulling ribs down to hips as you drive the hips up, and the near arm simultaneously presses up. Alternate arms, with one arm rolling out and one pressing up. One left plus one right equals one rep.


Mass Assault

Lateral Knee In Begin face down with your weight on toes and palms, and the knees pulled in close to your chest in a tuck. Shoulders are packed down, and chin is down /crown long. Exhale hard and drive both legs out to the side explosively, locking the knees. Keep the feet together for maximal core activation. Exhale, contract the abs hard, and pull back to the tuck. Repeat to the opposite side. One left plus one right equals one rep.


Mass Assault

Jump Out V-Up Begin face down with your weight on toes and palms, like the top position of a pushup. Shoulders are packed down, and chin is down /crown long. Pre-stretch the core by allowing your hips to drop towards the ground, arching back as in a yoga Up Dog pose. Then exhale hard to activate the core as you slide both feet in and drive your hips up, coming to a flat foot position with both palms on the ground. Feet stay together and knees remain locked throughout. Execute a rapid and brief press to jump both hands ahead and return to start position. Drop the hips down toward the ground and repeat. The jump, hip sag and next rep should be one fluid movement.


Mass Assault

Walk Back Begin in a flat foot position with palms on the ground close to your feet. Knees are locked and feet are together. Drive both legs back and slide them out to full extension, ending in the top position of a pushup. Focus on pushing the feet back with hip extension while decelerating under control and resisting the extension of your abs. Shoulders are packed, and legs remain locked and tight throughout. Walk your hands in towards your feet as you raise your hips back up to start position, and repeat.


Mass Assault

Shin Squat Switch Begin in a ball of foot squat. Rotate to one side while allowing your feet to pivot. The foot you are rotating towards goes flat foot, and the rear leg drops down to bring the knee, shin and inside of foot into contact with the ground. The torso rotates in line with the hips as one unit. Spine is relaxed but straight, chin is down and crown up. Rotate back to the opposite side, passing through the ball of foot squat. One left plus one right equals one rep. If you cannot keep your heel down without knee pain, go back to Recruit level and focus on developing the range of motion.


Mass Assault

Knee Drag Begin on your knees with both hands on the ground. Ideally, your hands are placed so the fingers point directly back at your knees. This will depend on your flexibility, so work toward this position incrementally. Walk your hands across the floor, and allow the lower body to drag behind you. Your legs remain in frog position, with knees bent, and turned out so that the insides of both feet, shins and knees are in contact with the ground. Do not slam the heels of your hands into the floor as you walk. The fingers engage the ground first and roll from fingertip to palm heel.


Mass Assault

Seal Walk Push Begin on hands and toes, like the top position of a pushup. Your toes are planted on your glide material, legs tight together, and fingers pointed straight ahead. Spine is straight, chin up crown down, and shoulders are packed. Lock down your core and walk your hands back, driving yourself backwards across the floor on your toes. Keep your legs pressed firmly together, your thighs and glutes tight and strong, knees locked and spine straight throughout.


Mass Assault

Knee “U” Begin face down on hands and toes, with legs straight and knees locked. Exhale and draw your knees up and out to one elbow. Feet and legs stay together and hips rotate as the legs move into the tuck. Drive the legs straight back to start position, and repeat to the other elbow. One right plus one left equals one rep.


Mass Assault

The Drift - Commando Lateral Roll Out Begin on your knees with your hands on your glide material. Exhale to engage the core, pack your shoulders down, and clench your glutes and thighs. Slide one hand out to the side to full extension. The other hand is in push up position with elbow close to ribs and shoulder packed down. Reverse the motion by pulling ribs down to hips as you drive the hips up, and the near arm simultaneously presses up. Alternate arms, with one arm rolling out to the side and one pressing up. One left plus one right equals one rep.


Mass Assault

Side Plank Mule Kick Begin face down with your weight on toes and palms, and the knees pulled in close to your chest in a tuck. Shoulders are packed down, and chin is down /crown long. Exhale hard and drive both legs out to the side explosively, locking the knees. Keep the feet together for maximal core activation. When you reach full extension, press up into side plank. The grounded arm shoulder is packed, and the free arm lifts and pulls elbow close to ribs. Pull the legs back into the tuck and repeat to the opposite side. One left plus one right equals one rep.


Mass Assault

Jump-Out Push-Up V-up Begin face down with your weight on toes and palms, like the bottom position of a pushup. Shoulders are packed down, and chin is down /crown long. Exhale hard to activate the core as you slide both feet in and drive your hips up, coming to a flat foot position with both palms on the ground. Feet stay together and knees remain locked throughout. Execute a rapid and brief press to jump both hands ahead. As the hands engage the ground, decelerate into the bottom phase of a push up. Elbows are tight to ribs, shoulders packed, and the entire body is decelerated to the ground as a unit. Drive the hips up and repeat. The jump, deceleration and next rep should be one fluid movement.


Mass Assault

Jump Back Begin in a flat foot position with palms on the ground close to your feet. Knees are locked and feet are together. Drive both legs back and slide them out to full extension, ending in the top position of a pushup. Focus on pushing the feet back with hip extension while decelerating under control and resisting the extension of your abs. Shoulders are packed, and legs remain locked and tight throughout. Execute a rapid and brief press to jump both hands towards your feet as you raise your hips back up to start position, and repeat.


Mass Assault

Ape Step Begin with one leg in a ball of foot squat, and the other leg extended straight out in front, knee locked, resting on the heel. Your weight is over the squatting leg. Bend the extended leg and shift forward to bring your weight over it in a ball of foot squat. As you do, allow the rear leg to drop down, bringing the rear knee, shin and inside of foot into contact with the ground. The torso faces forward, spine is relaxed but straight, and chin is down and crown up. Continue the forward motion by reaching your hands past the load-bearing leg and planting your palms on the ground. They should be planted in a line, and beyond your foot. Next, shift your weight over your hands, freeing up the rear leg. As the weight shifts to the hands, allow your legs to slingshot forward and return to the start position. The movement should feel buoyant and should be driven by the stored elastic energy of your connective tissues. Repeat the movement, traveling across the floor. Change sides every other round, or Ape Step your way up and back within a fixed space.


Mass Assault

Seal Walk Begin on your toes with both hands on the ground. Ideally, your hands are placed so the fingers point directly back at your knees. This will depend on your flexibility, so work toward this position incrementally. Walk your hands across the floor, and allow the lower body to drag behind you. Your legs remain locked straight back throughout. Do not slam the heels of your hands into the floor as you walk. The fingers engage the ground first and roll from fingertip to palm heel.


Mass Assault

Push Up Reverse Seal Begin on palms and toes, in the bottom position of a pushup. Toes are planted on your glide material, legs tight together, elbows close to ribs, and fingers pointed straight ahead. Spine is straight, chin down, crown up, and shoulders are packed. Press the ground away hard with your palms, driving through the top of the pushup to leap your hands back. This also drives your body backwards across the floor on your toes. Keep your legs pressed firmly together, your thighs and glutes tight and strong, knees locked and spine straight throughout. As you land on your palms, decelerate into the bottom pushup position and move immediately into the next rep.


Mass Assault

Knee Circle Begin face down on hands and toes, with legs straight and knees locked. Exhale and draw your knees up and out to one elbow. Feet and legs stay together and hips rotate as the legs move into the tuck. Stay in the tuck and rotate from the hips to bring your knees directly across to the opposite elbow. Drive the legs straight back to start position and repeat, moving in a circle. Switch directions on the next round.


Mass Assault

Accelerator - Recruit Squat Stand with feet shoulder width apart and shoulders packed down. Hold the med ball in front with elbows pointing down and tight to ribs. Squat back and down to create a fold in your hips, as though you were sitting in a chair behind you. Squat until thighs are parallel and shins perpendicular. Spine is straight, chin down and crown up. Return to standing by exhaling and pushing the floor away with mid foot drive. Continue until hips are fully forward and knees locked back.


Mass Assault

Pull Over Crunch Begin lying on your back, holding the med ball overhead in both hands. Crunch from the abs by pulling the ball over with arms extended but not locked. Your goal is to get the med ball between your knees and your shoulder blades off the ground while keeping your lower back flat. Roll back to full extension to pre stretch the core, but do not allow the med ball to rest on the floor.


Mass Assault

Clean Stand with feet shoulder width apart and shoulders packed down, holding the med ball in front. Squat back and swing the ball to shoulder height using leg heave and hip snap. As the med ball reaches a point of weightlessness at the top of the arc, bring your elbows in to your ribs and catch the ball on structure. Lower into a squat as you catch, squatting to thighs parallel and shins perpendicular. Come back out of the squat by pressing off the earth with mid foot. As you reach the top of the arc, straighten your arms to the front and allow the med ball to swing back down between your legs, loading for the next rep.


Mass Assault

Pull Over Begin lying on your back, holding the med ball overhead in both hands. Crunch from the abs by pulling the ball over with arms extended but not locked as you sit up. Your goal is to get the med ball between your knees and your shoulder blades off the ground while keeping your lower back flat. This time, unlike the previous variation, you’re coming up higher and reaching out to extend the med ball beyond your knees. Roll back to full extension to pre stretch the core, but do not allow the med ball to touch the floor.


Mass Assault

Bent Over Row Stand with feet shoulder width apart. Squat all the way back to create a fold in your hips. Spine is straight but inclined forward to about 45 degrees to establish belly to thigh contact. Thighs are parallel and shins perpendicular. Begin by holding the med ball at the level of your chest, shoulder blades pinched together and lats flared. Elbows are held close to your ribs and shoulders remain packed throughout. Exhale as you yield the ball down to full extension. When you reach the bottom, immediately reverse the motion to row the ball back up to start position by pulling your shoulder blades together and rowing in. Do not drop your chest toward the ball. The torso remains stationary throughout.


Mass Assault

Low Rip Stand with feet shoulder width apart. Squat back to create a fold in your hips. Spine is straight but inclined forward to about 45 degrees. Hold the med ball at the level of your chest with elbows bent and close to ribs. Exhale hard and drive the ball up and over your head while maintaining the same bent elbow relationship of the arms. Return the med ball to start position and repeat. Focus on accelerating up and over as quickly as possible while maintaining form.


Mass Assault

Hip Snap Begin with the med ball on the ground between your feet. Squat back as though sitting in a chair behind you and bend to grasp the ball, maintaining spinal alignment. Rip the ball off the floor with leg drive and hip snap as you return to standing. Hips are locked forward and knees are locked back at the top. Drop the ball between your feet and repeat. Focus on acceleration as you rip the med ball away from the earth.


Mass Assault

Big Wheel Stand with feet shoulder width apart and shoulders packed down. Hold the med ball in front of one hip, with elbows tight to ribs. Exhale and move the ball in a circle up to your shoulder plane, across in front of your face, and down to the opposite hip. Reverse the motion to come back to the other hip. Work the med ball back and forth like this, allowing your feet to pivot as you switch the ball from side to side. Keep your elbows tight to your ribs throughout.


Mass Assault

Accelerator - Grunt Squat Press Stand with feet shoulder width apart and shoulders packed down. Hold the med ball in front with elbows pointing down and tight to ribs. Squat back and down to create a fold in your hips, as though you were sitting in a chair behind you. Squat until thighs are parallel and shins perpendicular. Spine is straight, chin down and crown up. Return to standing by exhaling and pushing the floor away with mid foot drive. Continue until hips are fully forward and knees locked back. As you reach the top portion of the squat, press the med ball overhead. Arms come behind the ears at the top of the press, glutes are tight to protect the lower back, hips locked fully forward and knees locked back.


Mass Assault

Pullover Shotput Begin lying on your back, holding the med ball overhead in both hands. Crunch from the abs by pulling the ball over with arms extended but not locked. As you come up, turn the med ball to the side, bringing the lower elbow to your ribs while the other hand clamps down on the ball to keep it in place. Allow your knees to turn out to the side in an extended shin box. At the top of the movement, pull the lower elbow across in front of your hip socket. The top hand stays on the ball for support. Roll back down to start position and repeat.


Mass Assault

Clean Rear Lunge Stand with feet shoulder width apart and shoulders packed down, holding the med ball in front. Squat back and swing the ball to shoulder height using leg heave and hip snap. As the med ball reaches a point of weightlessness at the top of the arc, bring your elbows in to your ribs and catch the ball on structure. Lower into a reverse lunge as you catch, squatting until the front thigh is parallel and rear shin is perpendicular. The rear knee does not touch the floor. Come back out of the lunge by pressing off the earth with mid foot of the forward leg. As you return to standing, straighten your arms o the front and allow the med ball to swing back down between your legs, loading for the next rep. Switch sides with the lunge on the next round.


Mass Assault

Leg Pull Begin lying on your back, holding the med ball overhead in both hands. Crunch from the abs by pulling the ball over to sit up. Keep elbows close to ribs as you reach the top of the crunch, and at the same time draw both knees in. Your knees spread apart to move around the ball, and feet hover off the floor as you draw them in. Roll back to full extension and simultaneously extend both legs back out. Do not allow the med ball to touch the floor. Again, feet remain off the floor throughout the extension.


Mass Assault

Split Stance Row Stand in a lunge position with your weight over the front leg, and the rear leg extended out behind for support. Knees remain shoulder width apart. Spine is straight but inclined forward to about 45 degrees to establish belly to thigh contact on the front leg. Hold the med ball in both hands at full extension, and to the inside of the forward leg. Pull the ball up by drawing your shoulder blades together and rowing in. Bring it all the way up to your side, pulling in to the open space on the long leg side across your centerline. Yield the ball back down and repeat. Do not drop your chest toward the ball. The torso remains stationary throughout. Switch sides on the next round.


Mass Assault

Visor Thread Stand with feet shoulder width apart. Squat back to create a fold in your hips. Spine is straight but inclined forward to about 45 degrees. Hold the med ball at the level of your chest with elbows bent and close to ribs. As you exhale hard and drive the ball up, one elbow comes underneath and the palm supports the ball from below, while the other hand clamps down to hold. Drive the ball up to the side of your head. The supporting arm moves up and around your head as though raising the visor of a motorcycle helmet. The hip on the side of the driving arm turns in slightly. Return the med ball to start position and repeat. Focus on accelerating up as quickly as possible while maintaining form. Switch sides on the next round.


Mass Assault

Squat Slam Begin with the med ball on the ground between your feet. Squat back as though sitting in a chair behind you and bend to grasp the ball, maintaining spinal alignment. Rip the ball off the floor with leg drive and hip snap as you return to standing. Hips are locked forward and knees are locked back at the top. Return to the squatting position as you drive the med ball into the floor. Focus on aligning both palm heels behind the ball and driving it down with the squat rather than throwing with the arms. Catch it on the rebound and repeat.


Mass Assault

Hammer Swing Stand with feet shoulder width apart and shoulders packed down. Hold the med ball in front of one hip, with arms straight but slightly bent. Exhale and move the ball in a circle up to your shoulder plane, over your head, and down the other side, stopping it suddenly at the opposite hip. Reverse the motion to return to the starting position. Work the med ball back and forth like this in a circle, allowing your feet to pivot slightly and your hips to rotate as you switch the ball from side to side. Focus on ripping the ball from top position down to the opposite hip, stopping it on a dime, and reversing the movement with sudden acceleration.


Mass Assault

Accelerator - Commando Side Squat Press Stand with feet shoulder width apart and shoulders packed down. Hold the med ball in front with elbows pointing down and tight to ribs. Squat back and down to create a fold in your hips, as though you were sitting in a chair behind you. Squat until thighs are parallel and shins perpendicular. Spine is straight, chin down and crown up. Return to standing by exhaling and pushing the floor away with mid foot drive. Continue until hips are fully forward and knees locked back. As you reach the top portion of the squat, press the med ball overhead and roll to one side. One hand supports the ball from below and the other clamps down to anchor from above. Switch sides on the next round.


Mass Assault

1/4 Get Up Begin lying on your back with knees bent, holding the med ball in one hand like a shot put. The elbow supporting the med ball is tight to the ribs. The other hand clamps down on the ball to keep it in place. Crunch from the abs to sit up. As you reach the top of the movement, remove your top hand from the ball and place it behind you for support. The other hand drives the med ball straight up to full extension. Allow your knees to turn out to the side in an extended shin box so your shoulder can come to full extension. Lower the ball by bringing your elbow back into contact with the hip, and roll back down to start position. The top hand returns to the med ball to clamp it in place as you roll back.


Mass Assault

Rear Lunge Press Stand with feet shoulder width apart and shoulders packed down, holding the med ball in front. Squat back and swing the ball to shoulder height using leg heave and hip snap. As the med ball reaches a point of weightlessness at the top of the arc, bring your elbows in to your ribs and catch the ball on structure. Lower into a reverse lunge as you catch, squatting until the front thigh is parallel and rear shin is perpendicular. The rear knee does not touch the floor. From the lunge, press the med ball overhead by extending and locking out the rear leg and pressing both arms to full extension. Sink back into the lunge and lower the med ball by bringing elbows in to ribs. Come back out of the lunge by pressing off the earth with mid foot of the forward leg. As you return to standing, straighten your arms to the front and allow the med ball to swing back down between your legs, loading for the next rep. Switch sides with the lunge on the next round.


Mass Assault

Spinal Rock Press Begin lying on your back, holding the med ball overhead in both hands. Crunch from the abs by pulling the ball over to sit up. Keep elbows close to ribs as you reach the top of the crunch, and at the same time draw both knees in. Your knees spread apart to move around the ball, and feet hover off the floor as you draw them in. From this position, press the med ball overhead while driving the legs straight out to stabilize. Lower the ball and roll back to full extension by rolling down one vertebra at a time to smoothly engage the ground. Return the med ball to overhead, but do not allow it to touch the floor.


Mass Assault

Split Stance Shotput Stand in a lunge position with your weight over the front leg, and the rear leg extended out behind for support. Knees remain shoulder width apart. Spine is straight but inclined forward to about 45 degrees to establish belly to thigh contact on the front leg. Hold the med ball in both hands at full extension, and to the inside of the forward leg. Pull the ball up by drawing your shoulder blades together and rowing in. Bring it all the way up to your side, pulling in to the open space on the long leg side across your centerline and loading the arm for the throw. Drive the ball into the floor. Catch the med ball on the rebound and repeat. Remember to keep the 45 degree angle on the spine throughout. Switch sides with the lunge on the next round.


Mass Assault

Low Rip Twist Stand with feet shoulder width apart. Squat back to create a fold in your hips. Spine is straight but inclined forward to about 45 degrees. Hold the med ball at the level of your chest with elbows bent and close to ribs. As you exhale hard and drive the ball up, one elbow comes underneath and the palm supports the ball from below, while the other hand clamps down to hold. Drive the ball up to the side of your head. The supporting arm moves up and around your head as though raising the visor of a motorcycle helmet. The hip on the side of the driving arm turns in, freeing the legs to pivot into a shallow lunge to the side. Return the med ball to start position and repeat. Focus on accelerating up as quickly as possible while maintaining form. Switch sides on the next round.


Mass Assault

Overhead Slam Begin with the med ball on the ground between your feet. Squat back as though sitting in a chair behind you and bend to grasp the ball, maintaining spinal alignment. Rip the ball off the floor with leg drive and hip snap as you return to standing. Hips are locked forward and knees are locked back at the top. The med ball continues overhead to full arm extension and the arms move behind the ears. As you return to the squatting position, bring the ball back over and drive it into the floor with the squat. Use structure rather than simply throwing the ball with the arms. Catch it on the rebound and repeat.


Mass Assault

High Rip Stand with feet shoulder width apart and shoulders packed down. Hold the med ball in front of one hip, with arms straight but slightly bent. Your torso is in line with your legs, bent to about 45 degrees with spine straight. Exhale and drive the ball up in a circle to your shoulder plane, over your head, and down the other side, stopping it suddenly at the opposite hip. Reverse the motion to return to the starting position. Focus on using the hips to drive the ball up, and follow the movement with your torso. The arc of the ball stays in the frontal plane. Work the med ball back and forth like this in a circle, allowing your feet to pivot and your hips to rotate to change direction when the ball is overhead.


Mass Assault

Scott Sonnon, TACFIT Founder TACFIT was created by RMAX International co-founder Scott Sonnon, former USA National Police Team Coach for Sambo submission fighting—part of the Police and Fire Fighter Olympics. Sonnon trained for six years with the former USSR Ministry of Internal Affairs (MVD) and Special Operations Unit (Spetsnaz) Physical Conditioning and Performance Enhancement Specialists at the RETAL (Physical Skill Consultant Scientific & Practical Training) Center, and became the first American to be licensed by the Russian government in these studies. He is also one of a handful of individuals outside the former USSR to earn the coveted “Honourable Master of Sport” —the highest athletic distinction recognized in the former Soviet Union. Sonnon capitalized upon advances in biomechanics, stress physiology, athletic biochemistry and sports/combat psychology to become an international champion martial artist in both Russian Sambo and Chinese Sanshou kickboxing. He discovered that it wasn't merely being bigger, faster or stronger than your opponents, but being better that counted most. Through his studies of motor development technologies, he evolved the Delta-Alpha motor sophistication approach of TACFIT, which allows rapid advancement of skill and fitness for all populations. Sonnon’s peak performance enhancement methods are on the scientific cutting-edge, proving themselves again and again where it counts: in the real world, on and off the field of athletics.

Mass Assault Manual

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