Circuit Style

Hey folks, in part 5, TACFIT Commando Designer and Founder, Scott Sonnon articulated the benefits of exercise as it can turn back “the Clock” reversing the aging process.

He has helped so many people discover pain free moment through his revolutionary approach to exercise. As we read on we’ll see how he brings it all together.


Craig Ballantyne: We have a question from Raja in Bangalore. He wants to know how does someone integrate TACFIT into another training program?

How, are you going to recommend that they take a break from the other training program or can it be integrated into another type of training program?

Scott Sonnon: Good question. The answer that we have and the way of remembering it, you want to cycle or circuit, but not cocktail.

By a cocktail, unfortunately, what we tend to think is when we want to pick the best things from an array of different choices and put them together that will somehow be something better, be larger than the sum of its components, but it doesn’t work that way.

So, in order to do them “circuit style” you want to think of instead of pouring a bunch of drinks into a glass and mixing them together and hoping it tastes good, you create a circuit.

In this case, we have a formula for that, a four day circuit.

  • NO intensity workout, that could a Tai Chi program, or a light Pilate’s work out.
  • LOW intensity workout, which could be a heavy deep stretching session, myofascial stretching, it could be PNF; it could be good scientific yoga.
  • MODERATE intensity workout, which is your strength training, so you could do your RKC kettle bell lifting, your power lifting, or some of your elliptic lifts on your moderate intensity day.
  • HIGH intensity workout, your metabolic conditioning, and your conventional type of cross fit workouts.

Even if you were not to do TACFIT, and you followed that model you’re going to get the biochemical recovery from the types of workouts that you’re doing.

If you plug it into that formula, do it for three months following that four day wave.  What you’ll discover is that you’re performing better on your high intensity days, and you’re doing so without the pain that you typically associate from doing a high intensity workout.

Anybody over the age of 40, you tell them a high intensity workout,  and they’re not thinking about what it’s going to take, because at 40 or 50 years old, they know what it takes.

What they’re thinking about is the day or two afterwards of where they’re horizontal from the pain. However, if you take that pain component out of there then you get progress.  So, plug it into that four day wave.

The other way is to cycle, and we have very specific cycles that are located in our program, 28 days. If you follow one cycle and then say you cycle in a strength or hypertrophy phase, we have different types of programs depending on whether you want strength, hypertrophy, endurance, stamina, specifically shrink wrapping your body fat.

Each one of the programs has a specific intention, but it cascades through all of the other benefits if you know how to cycle them one after another. So, there are specific ways that you can plug it into the formula, and you can also cycle them so that you’re getting more of a cumulative effect. Think of Turbulence Training on your moderate intensity day and then following that with TACFIT Commando on your high intensity day.

If you only did those two things and then took two days off, I’m not saying do active recovery, what I would suggest is going to YouTube. I’ve put out my basic active recovery program for free on YouTube just Google “flow.” Do that for two days, then hit Turbulence Training again, then follow that with TACFIT Commando. Do that for several cycles and you’ll see the benefits.

Not only will you accelerate your recovery, and you’ll feel better, you’ll move better, but you’ll have a cumulative effect. The exercise physiologists are fond of calling it EPIC. EPIC is exercise post oxygen consumption, so basically it’s just a scientific way of saying that there’s a lingering benefit from short high intensity exercises that are full body, and it lasts much longer than we think.

The initial research came out that said it lasts for a couple of hours after your work. Now our researches are now showing us its 48 to 72 hours afterwords that we’re STILL GETTING THE BENEFIT from that short high intensity workout.  But, to do high intensity, to actually do a high intensity workout we have to have those active recovery methods in there so that we’re prepared for them, and we can recover from them.

In that four day wave, you’ll get more body fat loss and more muscle gains simultaneously if you follow the four day wave then you would if you were to do the individual components separately for the same amount of volume.

Craig Ballantyne: That’s very interesting. Man, you’ve taught me a lot of stuff here. Scott, I really appreciate you going into depth on all these topics it’s been very interesting and obviously very helpful to people as well.

Find out why the 20/10 circuit is so important from TACFIT author  Scott Sonnon in part 7 of this expert interview series.