“I Owe You One”—Your Questions Answered By Coach Scott Sonnon

Are you ready…?

Less than a day to wait!

{ 72 comments… read them below or add one }

Dorie Erickson February 8, 2010 at 9:23 pm

My website is brandnew and maynot be accesible throug vista Print.

I am 79, a woman, 125 # , 5’3″, In Strength training, hiking, daiiy cardio workouts, healthy, no Chemical or recreational drugs whatsoever, no joint problems, a Clinical Nutritionist by profession working part time, taking care of my acre and home and office.
Based on this history do you feel that can I do any of this program you desribe?.My goal is to be able to protect myself in a serious situation. I also hike where bear and cougar roam and I need to be able to protect myself. I am trained in personal safety (if you know what I mean) for that reason.


admin February 8, 2010 at 10:18 pm


Concentrate strongly on the joint mobility and yoga programs, and study well the rate of perceived exertion / discomfort / technique chart and the heart rate maximum chart. Take your time sophisticating the movements, and remember it’s quality quantity… not merely quantity.

Anytime – Anywhere,
Scott Sonnon


Eli Mead February 8, 2010 at 9:29 pm

I missed your previous call. Did you mention how Tacfit Commando is different from your previous Tacfit program?


admin February 8, 2010 at 10:17 pm


TACFIT Commando is a bodyweight-only version of the full TACFIT 26 Program Array, with specifically selected movements to address the tactical theater of crisis-management.

Anytime – Anywhere,
Scott Sonnon


Rebecca February 8, 2010 at 9:32 pm

Very helpful video, especially in regard to Crossfit. Thanks!


Mark Konen February 8, 2010 at 9:38 pm

Strength through elegant movement is a wonderful thing. Watching an elite Olympic lifter perform a flawless snatch in a combination of speed, strength, power and mastery of complex technique, yet most people will never master the complexity of that movement. From what I have seen Scott lay out is a serious set of powerful and elegant body movements which will add strength and rid the body of excess fat. The movements look sophisticated, but I have no doubt that learning the progressions will quickly lead to competence and in TacFit movements. Done as Rx’ed, I can see that strength, mobility, power and work capacity all go through the roof.


Patrick February 8, 2010 at 9:39 pm

I can’t wait to get the info. It seems as if it truly is a tremendous system.


Charles Kirby February 8, 2010 at 9:42 pm

I would like to try your Tacfit training system, I have osteoarthritis in my ankles , lower back and hands. My ankles are to the point where I may have to have surgery. I would love to avoid this if there is anything available. If it is true and your Tacfit program helps with pain management I am really interested. There is nthing I would like more than to get off the perscription pain killers. I have a hard time doing conventional excercise or even walking, maybe this is my ticket to freedom from pain and be able to excercise while learning personal protection at the same time.


admin February 8, 2010 at 10:14 pm

The joint mobility programs contained in the TACFIT Commando deployment kit will aid you significantly.
Who Dares Wins,
Scott Sonnon


Robert February 9, 2010 at 6:11 am

Intel for Charles:

Please know that I too scoffed at this suggestion, when my own Mother recommended it to me. I too was in a similar situation as yours, and was also plagued with Arthritis. At the point in my life which I’m referring to (to that date), I had been in several motorcycle crashes (in one of the crashes, I broke my back), a plane crash (in which I broke both ankles and a rib), and a fight which left my left shoulder dislocated. Following the plane crash, the Doctors told me that I would most likely never run, or walk properly again. In fact, during my rehab, I realized that because of my age, all of my previous injuries, had now become sites which also turned arthritic; I was hunched over, I could not raise my left arm above my head, and I was forced to walk with a cane. I was 34.

Since then, I struggled back to my original level of fitness, and in 2004, begin working as a High-Threat/High-Risk security contractor overseas. Therefore, if I can do it, so can you.

The long short of it, the suggested regimen I began was 2 – 4 oz / per day of Noni Juice, AND CUT-OUT ALL ALCOHOL and COFFEE, from my diet. Although the first two weeks were absolutely miserable, the third week showed drastic imporivement, and by the end of the month, I had NO PAIN at all.

[ In order for you to destroy the atrthritis, you must turn your system to an alkaline base. You must STOP USING coffee, alcohol, and tobacco products. All of these contribute to turning your system into an acidic base. An acidic-based system, free radicals such as cancer and arithritis, move constantly unchecked about your body, and wreak havoc upon targets of opportunity, areas of prior injury, abuse, or heavy use.. ]

This isn’t an infomercial come-on for Noni Juice. There are other super-powerful anti-oxident supplements out there, I’m just providing you with just one alternative to the medications you’re probably taking for pain, and a life, stripped of the mobility you used to enjoy. You do have a way out.

Stay safe, my friend, and “never, never, never give-in”…

R. V.
COB Speicher
Tikrit, IRAQ


Dr. Debra February 8, 2010 at 9:48 pm

Great job on giving real answers to real questions and concerns. Your straight-forward no hype manner is refreshing. I look forward to TACFIT Commando’s release.


Niklas Hibbs February 8, 2010 at 9:50 pm

Will this be good for gaining muscle or should it be mixed with heavy weights. I am only 7% body fat with some muscle although pretty skinny and am looking to bulk up


admin February 8, 2010 at 10:12 pm

I’m a “hard-gainer” and I cannibalize muscle like a camel’s hump crossing a desert.
Yes, you can gain significant functional muscle.


Niklas Hibbs February 9, 2010 at 8:32 pm

will it be more effective with heavy weights on the same or different days and is there a specialized “mission” for working with free weights also, i think i saw you mention that somewhere, if it helps i am planning on ding a HIT program


Al Kusy February 8, 2010 at 9:52 pm

Dear Scott,

I am impressed what little I have seen of the TACFIT Commando exercises and all of which you speak with the deepest of conviction. Thank you for all that you and your team are doing. I am 65, retired, and spending too much time in front of this computer. Although just a little over 5′-6″ I have always considered myself stronger than most of my contemporaries but over the past few years I have also allowed myself to carry a few pounds over my ideal weight. What I have been privileged to see during the few videos I have seen inspire me to take charge and be like I was when I got out of the USAA 42 years ago. Being stalky, flexibility is not my strong suite but I am looking forward to changing that. Unfortunately, I am leaving tomorrow to help my brother-in-law do Dutch oven cooking demonstrations at a sportsman’s show in Portland for the next week so I will not be around when your program hits the street. Being on just SS the cost may be out of reach to….but where there is a will there is a way. Keep up the great work. I am impressed. Best wishes, Al Kusy, Meridian, Idaho


admin February 8, 2010 at 10:11 pm

Have a great show, Al.
Anytime – Anywhere,
Scott Sonnon


Jon Matsuo February 8, 2010 at 9:57 pm

The concept of training with no special equipment, through movements that are associated with a vigorous lifestyle and other sports is fascinating. I’m anxious to learn more, and hearing your talk.


Randy February 8, 2010 at 10:01 pm

Hi Scott. The question I have is. What was the Circumstance that you felt the need to come up with this Training system.. Was it you always wanted to design a system or you felt a need for a new approuch
Tx all the best


admin February 8, 2010 at 10:09 pm

Hi Randy,
1. My clients needs demanded it.
2. I had already been forced to craft it for my own travel abroad and that of my faculty.
It’s actually not new. I’ve just not been at liberty to disclose it publicly.
Anytime – Anywhere,
Scott Sonnon


roman February 8, 2010 at 10:11 pm

how do you become a tactical client??i cant seem to find the link to do so.


Tshombe February 8, 2010 at 10:17 pm

I’ve always been proud of you, Scott, and you are still my hero. Thanks for going full-out in the giving department.

You rock!


John Kane February 8, 2010 at 10:18 pm

I used to have plenty of endurance but, somehow lost it while aging.
Old sucks pond scum.
Looking forward to regaining that feeling once again with your help.


Sky February 8, 2010 at 10:26 pm

Thank you, Scott, for speaking the bare truth. I’ve been afraid in so many ways to let myself fight for survival. I am one of those people that don’t have enough calories, and I want so badly to push myself to achieve my physical capabilities… but fear of not being able to provide myself with the calories causes me to become lost in a depression of sadness which immobilizes me. I know now that I must fight, and I must fight for food. God bless you. Your work is amazing.


LM Urban February 8, 2010 at 11:04 pm

Beach muscles haven’t helped me much–in fact may have contributed to at least some of the injuries I’ve experienced over the years–the muscles groups supporting the beach muscles are the ones that invariably get injured the minute you are forced to hyperextend, twist or shift a great weight while on the fly. TacFit looks to strengthen ALL muscle groups, rendering one capable of flexing, expanding or contracting as needed.


LM Urban February 8, 2010 at 11:05 pm

Beach muscles haven’t helped me much–in fact may have contributed to at least some of the injuries I’ve experienced over the years–the muscles groups supporting the beach muscles are the ones that invariably get injured the minute you are forced to hyperextend, twist or shift a great weight while on the fly. TacFit looks to strengthen ALL muscle groups, rendering one capable of flexing, expanding or contracting as needed.


Brian Carnes February 8, 2010 at 11:16 pm

Thank you Scott for sharing with us the bare hard truth about fitness. I’m tired of the b.s. the mainstreams gyms have been feeding us. I’m looking forward to trying these exerises and getting great results.


Phil Whitney February 9, 2010 at 12:58 am

I could not get past your home page! It required my user name & password andI am not regesterd. Help!


jeff cunningham February 9, 2010 at 12:58 am

Hello Scott,
all my questions have been answered by the other people that got to ask them first. Any exerecise that you have will be a help for me to get back in shape, and keep up with the younger generations behind me. Any motivation that I can get to get this 57 yr old body back in shape will be a great help..Thanks


Lynne Beard February 9, 2010 at 1:48 am

I cant get past your home page. Wants me to register but I dont know how


Richard Walsh February 9, 2010 at 2:14 am

Hi Scott
I’ve just watched your video addressing questions you couldn’t get to before. As a 57 year old man I’m encouraged to hear the program caters for different starting points. I won’t start unless I believe I can give it a good go as I don’t like to give up on things…………your enthusiasm is infectious. Many thanks.


Miles February 9, 2010 at 3:18 am

love your style, love your workout. Awesome stuff. Can’t wait for it to come out in full. Already promoting it to my friends.



Bahz01 February 9, 2010 at 4:16 am

Hey Scott,

Just wanted to say thanks so much for giving us another option free of BS…not everyone loves lifting weights and some, like myself, are too busy to dedicate an hour in the gym. Thanks for giving me a way…thanks for saving my life. Thanks for giving me a way to survive. I’m sure I’m not the only one who feels this way.


Rodney February 9, 2010 at 4:39 am

I just want to encourage all of the people who are worried about their age hindering progress with this program. While I am only 44 years old, I recently completed a program with Ryan and Adam (who are working with Scott on TACFIT) that incorporates the four day progression of intensity. Let me just say it works!! The no intensity and low intensity days are short programs called Intu-Flow, and Prasara Yoga. They were the keys for me for Active recovery. Over three months I became stronger, more flexible (not excessively so, which increases injury risk), and much less prone to injury. It might be easy to think these days can be skipped, and some younger people doing the program started out with that attitude. However, very quickly even the young guns came to realize the value and importance of these recovery days. At first I struggled with the two higher intensity days, due to poor strength, endurance, and flexibility. By the end of three months my gains were outstanding, though almost imperceptible on a day to day basis. I am in the process of unwinding years poor technique, held tension, overuse injuries and the like, but I can see the way to vitality, and it is called TACFIT! Try it, and don’t be afraid to start slow and adjust your program as needed. Just do the recovery days without fail and watch the tension fade away.


olivier February 9, 2010 at 4:46 am

I d like to know how to order this program and , above all, how much does it cost ?


Damien February 9, 2010 at 5:34 am

Hi Coach,

I go rockclimbing on the weekends, usually Saturdays could be on a Sunday instead if necessary.
I also like to go practicing indoors at least once per week.

Could you offer any advice on how to include this semi-fixed schedule into the 4×7 wave?

My current thoughts are to go climbing on moderate or high intensity days and do the workout in the afternoon when I return… and when one of those days doesn’t match up to a Saturday or Sunday then just add in an extra no or low day to shift it all over one to match the weekend.
Would that be a good approach?

Or is there another, more effective, way to go about this?

Thank you for any advice.



Brian February 9, 2010 at 5:42 am

I look forward to adding this system to my workout regiment. I’ve been doing bodyweight exercises only for about five years and I added kettlebells last year. I’m almost 40 and I think I’m in better shape than I was in my 20s when I was using weights. The beauty of bodyweigt exercises and this TACFIT is that you can do these anywhere.


Carter Hays February 9, 2010 at 5:54 am

Bottom line for me is this, I love TACFIT, I purchased this program before and have been using it for months and the results are awesome. Is the TACFIT Commando different? If I already own it by another name I do not want to purchase the same thing again? Please help out with this question
Carter Hays


admin February 9, 2010 at 1:14 pm

Carter, there are a few movements in common, but TACFIT Commando is a stand-alone series of programs with unique exercises not seen in the multi-modal TACFIT system.


Damien February 9, 2010 at 6:11 am

One more question.

Your closing statement about excess or inaccessibility to calories…. could you please expand a little more on this?

By excess calories are you discussing eating too much in a day OR someone carrying a little extra?

By insufficient calories are you discussing literally unable to find enough food in a day OR say someone who just cannot seem to put on weight regardless?

And please elaborate a little more on the statement that someone with insufficient calories needs to do the intensity for survival. I do not quite understand what this means or how it might occur.

Thank you!


admin February 9, 2010 at 1:13 pm

That was 4 questions, not one more. :)

Eating too much or carrying too much. If you don’t process it, the body puts it in cold storage and it become harder to utilize.

Can’t find enough cals, can’t put on weight, and you need to ensure that you’re physically ready for a crisis by short bursts of exercise rather than long, slow duration exercise which will kill the caloric-needy.

Who Dares Wins,
Scott Sonnon


Herman February 9, 2010 at 7:24 am

First of all–a big thanks for your committment to health and fitness.

I’m ready and willing to go forward with your program. I have no doubt in my mind that it will augment and perhaps even change the way I train.



Herman Chauw February 9, 2010 at 7:39 am

TACFIT Commando is “ugly, brutal and short”. I believe it. Just tried a few rounds at Commando sophistication, Beginner Intensity and it just blew me away.


Jason February 9, 2010 at 8:35 am

Scott, you are definitely wired tight. Love you for it, brother! Thanks for helping me realize that I have unwittingly adapted my physiology to a chair-shaped existence. Nowhere to go but up!


jerome February 9, 2010 at 8:54 am

Dear Scott,

I am running Mac OS X and can’t open any of your videos or join the live streams. I’ve tried several browsers and they all hang. Are you shutting mac users out? Thanks


Mike February 9, 2010 at 9:12 am

Hey Jerome,

I use Mac OS X and was able to participate in the live stream/watch videos. You might be missing a flash plug-in


John Stuart Stonehocker February 9, 2010 at 9:12 am

Funny, for once I can agree 100% with someone, I am going to use tacfit, I like the portability of it and the accuracy of it, and your right no one is 100% fit, thanks for all the info looking forward to commandoizing my self.


JACK ALBERTSON February 9, 2010 at 9:17 am

Hi Scott,

Can the TACFIT program be used by someone with Titanium rods holding his back together?
The program sounds and looks great. But the small sampling of exercises I saw used some movements that would be impossible for me.

Good luck with the first day tomorrow.



admin February 9, 2010 at 1:09 pm

Jack, I can’t answer your question without understanding your situation more thoroughly. I suggest taking the movements to your physio/physician and clearing them.

The Recruit level program may be your optimal level for the rotational elements.


John Stuart Stonehocker February 9, 2010 at 9:34 am

funny again, ha ha ,

I don’t know how to get tacfit, I have looked , am I missing something?

I am assuming it’s not free. I would like to begin soon as i am enrolled in a security program in march and I want to be the best in my class, I’m 44 years old, about 7 lbs overweight and I need to impress my instructor so I have a good recommendation for a job. I have always kept a few pounds on because of my infantry training. it is good to have a couple days supply of body rations. but its getting in the way sometimes. anyway how do I start, and what do I have to do?

thanks, your new friend John


Ivan February 9, 2010 at 9:51 am

Scott, I looove you. I wish i had you during my Applied Sports Science time at the University Of East London. I can’t stop watching the Video. You are so clear and pricise. Great.


joe buffolino February 9, 2010 at 11:04 am

you keep saying about vidio but you don’t show any all i see is testamonals.you don’t give any exercize or show any vidio price for your cource how do i get a vidio


Carl February 9, 2010 at 11:08 am

Gotta love Scott’s enthusiasm. Thanks for the q&a.


billy kennedy February 9, 2010 at 11:31 am

ok , whats next , where do i sign up? put me in coach, i don’t smoke !


Josh Malago February 9, 2010 at 12:28 pm

Hey Scott,

I’m currently 24 years of age, weigh 170 down from 200, and 6’0″. Over the last 2 months I have dropped my weight to a comfortable level and I’m getting into running and the general sit ups/push ups to get myself back where I need to be. I just recently enlisted in the US Army and ship out in late April.

My question is rather simple I think, is this 2.5 months, enough to make TACFIT worthwhile, obviously after those months I will be able to continue to use it at my leisure, but is it likely that the gains I will receive will be noticable before ship date?

Thanks in advance, Josh


admin February 9, 2010 at 1:07 pm

Josh, the primary cycle length is 28 days. You’re good to go.


Sidney Bostian February 9, 2010 at 12:31 pm

I hope to use TACFIT. My motivation is to reverse aging effects of not exercising properly over the past 25 years and to increase my physical competency.
Thank you,


Janet February 9, 2010 at 1:29 pm

Amazing workout!! I started yesterday at intermediate being all cocky until several rounds “didn’t count”!!!! My question is more technical – I have a lot of trouble with the actual action movement of the quad hop to flat foot squat. Maybe it is just awkward for me? I watched the video over and over. Looks easy there! Any verbal advice? TIA ~Janet


admin February 9, 2010 at 1:34 pm

Janet, the “tactical pop-up” requires loading the hips. If you start from flat foot squat and drop down to quad squat. And work on your quad hops. You’ll get it!


Mike February 9, 2010 at 1:39 pm

I am 6’3″, 245 pounds, 40 years old with daily joint pain due to being bone on bone in both legs. Is there any way to ease into the training program you offered for free? I’m concerned about being able to even start your program. Thanks!


admin February 9, 2010 at 1:51 pm

Mike, the Israeli Special Forces TACFIT Challenge was taught to the ISF for a reason: it prepares them for a fight, because it’s brutal, ugly and short… hence the difficulty of the Challenge.
The full TACFIT Commando deployment kit offers three levels:
1. Recruit Level for offering simple movements to get out of boot.
2. Grunt Level for the more seasoned who have completed a few TACFIT missions.
3. Commando Level – such as you saw portrayed in the ISF TACFIT Challenge.
The joint mobility and compensation programs will help you pass muster pain and injury free so that you can seize the fitness level you deserve. 40 is just the beginning.
Who Dares Wins,
Scott Sonnon


Michael Keesling aka Santa February 9, 2010 at 2:03 pm

Scott, I’m 65 years old, have total hip replacement and still experience pain because the surgeon shortened one of my legs… I have arthritus in both arms and my back… I weigh 280 pounds… is there any hope for me? if so I’m ready to lose weight and regain mobility just tell me how…


William R Nicholson February 9, 2010 at 3:23 pm

Great video and courteous yet intense and inspiring ! I’m sure that this series will help many ; in these trying times. Thanks Scott ………….


Danny February 9, 2010 at 3:31 pm

Scott, I’m 61 years old and have no use of my right arm. I’m a Native American, most tribes are based on a warrior culture and I have been told that the warrior must be at his best at all times, he does not back away from that which threatens his people and he never surrenders. I do my best to walk the warrior’s path, I do my best to be my best every day. I run, I do resistance training and stretch, I have some injured disks in my spine that has caused some limitations in certain ranges of motion. I took an oath to walk the warrior’s path to the last day of my life, I would appreciate any and all assistance that you can provide that would help me to fulfill my oath. Thank you for your time.


Greg February 9, 2010 at 3:42 pm

Great content. I took a bunch of notes. I was especially interested in the advice about dealing with injuries.

My favorite statements was “You may add in move recovery and compensation. . . . You cannot wait, you cannot sit there and wait until you’re refreshed. You have to actively recover from the issues.”

Great advice.


Gregory February 9, 2010 at 4:59 pm

Great info. It’s apparent you’re genuinely excited about this program and that’s what I respond to (in addition to your unique approach to movement/fitness).
Question re: TACFIT Commando – Are there any pulling movements in the program?
Random question – Do you have any thoughts on HIT/superslow training (ala Arthur Jones/Dr. Doug McGuff)? Dr. McGuff in his book Body by Science actually defines exercise – “A specific activity that stimulates a positive physiological adaptation that serves to enhance fitness and health and does not undermine the latter in the process of enhancing the former.” According to this definition, he says that activities such as walking, running, calisthenics, weight training and yoga do not qualify as exercise either b/c they are inefficient at stimulating the mechanical/metabolic adaptations necessary to benefit the fitness of our bodies or b/c their continued performance results in undermining of bodily health. He is an advocate of slow motion Nautilus training. Any thoughts?


admin February 9, 2010 at 5:19 pm

Yes, there are unique horizontal pulling movements created for TACFIT Commando for in certain environments such as the desert, not even trees are available for pullup variations.
McGuff created a definition of fitness (doctrine) to promote his strategies for exercise, and qualified other forms as “non-exercise” establishing an exercise monopoly.
One must ask and answer the unstated question of “fit-ness” – fit for WHAT? Our special and general units and personnel, our police, firefighters and emergency rescue, our mixed and traditional martial artists all reply: we are fit for navigating crises with ease and imagination: our doctrine of health-first fitness.
Having spent 2 decades traveling the world to train with special unit and Olympic / national coaches, TACFIT Commando is one of the primary exercise strategies in our fleet of peak performance tools.
Anywhere – Anytime.
Scott Sonnon


Joe Parlatore February 9, 2010 at 6:01 pm

I have been following your video presentattions and have become more excited of the possibilities. My only fear was that I would not be able to perform the tactics you recommend due to my age of 53 and a sedatary lifestye being overweight and stiff with very little flexability. Your answering of questions has solved all of that for me and I am confident that the program can be adapted to my situation and eased into to increase performance. The idea of electronic media via the internet is indeed a positive as you gain instant access. Book info can always be printed and video presentations can be viewed on the computer. I have been looking for a program to increase flexability and endurance and yours is the one for me. Thanks!!!!!


Thiagan February 9, 2010 at 6:25 pm

Hi Scott, I just returned from a 2 month + 10 day vacation in Dubai. What a place? as one of my three sons works for Emirates Airlines. Even though I am only 66 and 6 months old, 5 ft. 9 and a fitness nut case, currently cut down to around 15 hours of fairly strenuous badminton, some weights, stretching metal and latex springs/expanders, total gym, dips, straining at pull ups & trying my best not to fall off the d…. exercise ball. With all this going on returning home after such an extended holiday there are a ton of things to do back here at home in Sri Lanka. The above hectic situation prevented me from downloading your free TACFIT DVD. But the little I saw of your videos indicates to me that, that is the way to go forward. As just a few days back I was wondering how little of the thousands of muscles and movements possible to us, both known and unknown we use train in our meager training schedules, leaving aside for the moment the immensely complex biological, neurological and electronic control unit that energizes both all our muscles, joints and all our intelligence faculties that control not only all our abilities but in fact our incredible life. Having said that I am sure that if one dedicatedly studies and practices all the exercises and movements I just glimpsed on some of your videos all of us will essentially be progressing to another level of human abilities. Take care and thanks Scott.


Scott February 9, 2010 at 9:05 pm

OK, Wednesday Midnight. Ready to purchase.


Ben February 10, 2010 at 10:15 am

I am interested in learning a self-defense that will teach me takedowns, pressure points, etc. I have been told that Hap-Ki-Do is very good for learning this stuff, but what are your recommendations on a self-defense technique that may be right for me


Aslan February 13, 2010 at 10:44 am

Inovation Combat! Yuor system is very strong & ratioanal as our Russian sambo combat!^)


admin February 13, 2010 at 12:27 pm

Scott Sonnon is a Master of Sport in Sambo, a USA National Sambo Team Coach and Champion, who spent 6 years back and forth with Spetsnaz. The connection is strong.


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