Welcome To Mission Command

If you are logged in, one of the links below will be visible. It leads to your Download Portal which contains everything you’ll need to complete your TACFIT Commando mission. If you are not logged in, you can use the form at the bottom of this page.

Basic Edition (with launch bonuses) => [Content protected for Commandos members only]

Deluxe Edition (with launch bonues) => [Content protected for Commando Elite members only]

Basic Edition  => [Content protected for Tacfit Commando members only]

Deluxe Edition  => [Content protected for Tacfit Commando Elite members only]

R.O.P.E. => [Content protected for Rope members only]

Kettlebell Spetsnaz => [Content protected for Kettlebell members only]

Good luck!


Scott Crager February 9, 2010 at 9:10 pm


Darrin Walton February 9, 2010 at 9:31 pm


-Darrin Walton

Ian Westcott February 9, 2010 at 9:31 pm


Eric Rangel-Ribeiro February 9, 2010 at 9:32 pm

Can’t wait to get started

Kay Holloway February 9, 2010 at 9:48 pm

hey guys thanks…
I’m excited to get started!


Elvin Caminade February 9, 2010 at 10:03 pm

Thanks. I won’t be disappointed with this. That’s for sure.

James Newkirk February 9, 2010 at 10:24 pm


Joakim Aasnes February 9, 2010 at 10:36 pm

Finally. The program is here, looking forward to getting started.

Henri Henell February 9, 2010 at 10:42 pm


Henri Henell February 9, 2010 at 10:51 pm

Everything downloaded! If you want make it easier than I did in all rush – please RENAME THE STUFF AND DOWNLOAD IT DIFFERENT MAPS. I think my first Tacfit operation (mission impossible) will be re-organizing the files ;-)))

Stan Fineman February 9, 2010 at 11:49 pm

Enormous quantity of incredible material – agree with Henri, would help if material was clustered and labelled for easy identification. Perhaps your technical folks could cluster, rename and zip items. Thanks very much indeed for the huge amount of work you’ve put into this.

Kirk Gibbs February 10, 2010 at 12:16 am

Thank you look forward to the training

Kevin Greenwood February 10, 2010 at 12:19 am

Technical glitch in Deluxe edition downloads:
“Breakthrough FlowFighting® Toughness Training audio report” links to Deehani audio.
“Russian Special Operations Escape and Evasion video ” links to same video as “Russian Marine Combat Engagement Prep Program video ”
Could you fix these links? Looking forward to both.
Thanks for all of your awesome material!

Geert Drieghe February 10, 2010 at 1:02 am

I agree with Kevin on the glitches. Hope it gets fixed before Friday!

Thanks for this HUGE package!


Mike Nash February 10, 2010 at 1:18 am

Nice One Guys!

Mike Nash

James Burns February 10, 2010 at 2:17 am

The duplicate links have already been pointed out. Will you be sending an email about getting the missing downloads? Thanks for your help.

Michael Addison February 10, 2010 at 2:24 am

Oh man this is so Rad! What an awesome investment and superb value for money! Big thanks to everyone who was involved in the creation of this program! You guys Rock! SEE ESS TEE

PS I have experienced the same glitches as Kevin & Geert re: Deluxe edition downloads.


andreas schroeder February 10, 2010 at 3:09 am


Looks like at the Deluxe Download Portal the files Deehani.mpeg and TCMDORMCP.mp4 are linked twice with different headlines. May one of you guys should check the links.


Steve Jessup February 10, 2010 at 4:19 am

Mod Intensity, Grunt Level- that was FUUUN!

Michael Rose February 10, 2010 at 4:59 am

Hey Scott i was just wondering if i downloaded the right Escape and Evasion video, was it meant to actually show escape and evasion techniques?

admin February 10, 2010 at 6:29 am

There were bonus links that were doubled up. They are straightened out now and everything should match up.

Michael Rose February 10, 2010 at 5:30 pm

Thanks, was it just that one E&E video or should i go through all of them and check, will those bonus videos actually disappear after Friday?


cobb whitehorse February 10, 2010 at 5:14 am

thanks cant,t wait to train today

Katie February 10, 2010 at 5:17 am

Oh, so excited to start this. This all feels too good to be true. Thanks, Scott!

CHRISTIAN WHEELER February 10, 2010 at 5:25 am

I cant wait to get started!

Mike Taylor February 10, 2010 at 5:37 am

Very, very nice.
Should there be a level B and a level C on the Mission Simulation video library program 1?
Many thanks

admin February 10, 2010 at 6:04 am

Yes. Fixed… Thanks Mike.

Jonathan Renkas February 10, 2010 at 6:05 am


Michael Lemieux February 10, 2010 at 6:10 am

Thanks Scott, this means a lot to me. Since my injury in Afg. I’ve been looking for a program just like this. Great stuff.

Nenad Rava February 10, 2010 at 6:35 am

Dear Scott

There are problems with the following links:
- Secrets Of The Flow State Performance Spiral B – does not work
- Breakthrough FlowFighting® Toughness Training audio report – does not work
After opening the files they simply go to the end and do not show anything.

Nenad Rava February 10, 2010 at 9:17 am

Just to let you know that those two links are still not working…

Abhijit Banerjee February 10, 2010 at 6:38 am

Seems like the glitches mentioned above got fixed. I downloaded the material @ 0930 hrs EST and seem to have got the right ones. GOOD STUFF!! Thanks for making this accessible to the man on the street.

Chris Williams February 10, 2010 at 7:16 am

WOOO HOOO! Time to get Busy! Thanxx!

Larry Matlin February 10, 2010 at 7:25 am

So far so good, but the mission calendar opened as a wordpad document that is unreadable. Is there something I am not doing correctly regarding those documents?

Larry Matlin February 10, 2010 at 8:52 am

Never mind. I just needed to unzip the files. All is well!

William Paardekooper February 10, 2010 at 7:43 am

busy downloading, I will start using it later tonight with my first self defense class!!!!!

Simon February 10, 2010 at 8:08 am

Looking good but software crashed. Any way of accessing again?

Per Nyberg February 10, 2010 at 8:31 am

We´ve waited for sooooooLong ;-)

jim rusch February 10, 2010 at 9:01 am

I can’t seem to locate the Mobility or compensation programs listed in the calendar. which video segment are these a part of.

thank you

jim rusch February 10, 2010 at 9:18 am

I figured it out. the no intensity day and low intensity day is actually following the warm-up and cool-down for all 3 programs.

Angie Tarighi February 10, 2010 at 9:02 am

Thanks Guys! This is another great tool for the women in our Amazon Warrior classes.

Tom Crepeau February 10, 2010 at 9:06 am

I’m a new subscriber. I can log in, no problem.

Neither of your pair of links, basic or deluxe, work for me from AOL, and I cannot access them from Firefox. Please assist.

geramine February 10, 2010 at 9:12 am

I have the same problem. I have tried accessing from firefox and explorer, makes no difference. I sent an email at info@tacfitcommando.com. We will see what they say.

Paul Gibson February 10, 2010 at 10:17 am

Same problem here. Firefox and explorer on two separate systems won’t work. Hopefully it gets fixed soon as I would like to use it for today’s workout.

Tom Crepeau February 10, 2010 at 1:33 pm

Fixed now, thanks to an e-mail to the support link. Downloading as I type this.

Jim Vena February 10, 2010 at 2:25 pm

I have the same problem and the links are not fixed from what i can see. I sent an email through the support link this morning, but no response yet. I hope they are able to fix it soon.

admin February 10, 2010 at 2:35 pm

We are on the job. We apologize for the inconvenience and will determine the resolution to the issue promptly. Thank you for your continued patience.

Andrew McMillen February 10, 2010 at 9:14 am

Thank you so much for making this affordable. I really appreciate it!

Bob Malone February 10, 2010 at 9:43 am

Been Waiting for this. Many Thanks!

Jesse Harding February 10, 2010 at 10:44 am

Looks Great! Scott Sonnon and the Rmax team produce programs on the cutting edge in fitness and martial arts! Can’t wait to do this new program! Thanks and keep up the AWESOME work!!!

Taran Rosenthal February 10, 2010 at 11:50 am

I am able to access the links but cannot save them as either links or files. Is anyone having this problem or has anyone know a solution for it? (Mac OS 10.5.8) Many thanks!

jason stiles February 10, 2010 at 11:18 pm

Hi Taran

I’m also on OS 10.5.8. I haven’t had a problem with any of them. I know it doesn’t help but at least you know it’s not Mac specific.

TJ Hallyburton February 10, 2010 at 12:05 pm

Unable to download the following links:
Deehani Endurance Breathing Techniques of the Soviet Special Forces (audio)

Coach Murdock’s Secrets of Stick Fighting videos

Per Nyberg February 10, 2010 at 12:33 pm

Thanks for a great program. It will work wonders for me I´m sure. I just have one question. Earlier I asked about pulling movements and got this answer from admin:
Due to the nature of TACFIT Commando’s “Anytime – Anywhere” imperative, unique horizontal pulling movements are included, and don’t require any type of hanging apparatus: a huge plus for those afield in low brush areas where even tree limbs aren’t accessible.”

As far as I can see, there are no pulling movements what so ever in my material. Am I missing something?

Once agian: thanks for a great program.

admin February 10, 2010 at 2:37 pm

Yes, there are several elements which involve horizontal pulls: such as the swing plank.

Daniel B. Vicars, DC February 10, 2010 at 1:49 pm

On my way!!! Thanks!

Sky February 10, 2010 at 1:50 pm

Haha. LOVE it! Cheers to good health in the present and future!

Travvis Mahrer February 10, 2010 at 2:19 pm

I purchased this four hours ago and i still cant view anything, does anyone else have this problem? I emailed for support with no response.

Nick Poynting February 10, 2010 at 4:28 pm

Hi Guys,

Things I can download are great but alot of the videos on the “Video Briefing of All Exercise Instructions” page do not download as movie but only a 500-600 KB file.

Any ideas?

Micky Loupe February 10, 2010 at 4:49 pm

Hi guys,
I just purchased the deluxe package, and the link is not available for me to download any of the content. It shows that I am logged in, but this is the link I see: Deluxe Edition Link => [Content protected for Commando Elite members only]

Any ideas. I want to get started training.

Travvis Mahrer February 10, 2010 at 5:36 pm

I had the same problem and was told to email tacfit@bodyweightcoach.com and the problem was fixed quickly.

jonathan saunders February 10, 2010 at 5:28 pm

Just finished down loading and at first sight i am buzzing

Robert Khan February 10, 2010 at 6:36 pm

Thanks Coach

Josh February 10, 2010 at 7:03 pm

I am pretty banged up from years of heavy lifting, I have chronic biceps tendinitis, in my right arm, and not much else to show for it. Despite my best intentions I never achieved the fitness goals I was seeking, so this program couldnt have come at a better time for me! I am going to take my time over the weekend to really read through the material and get to work on Monday. My only question is that Im not sure at what level to begin? I was thinking I could play it conservative on some moves and begin at recruit level and then work at grunt level on other exercises? Is it ok to do this or should I try to stick with one level for all of the exercises?

admin February 10, 2010 at 7:39 pm

Josh, check out the recent Ustream for a thorough answer to this question, but basically… you will always (re)start with Recruit level. With deeper understanding of the skills (through practice) – comes deeper benefit (neuromuscular recruitment). That means in other words that you’ll get better at gaining more benefit from even the basic skills; the advanced skills will take the longest to master.

Even in the midst of one session, as you fatigue – in order to maintain form – you will drop complexity levels – from Commando down to Grunt and Grunt down to Recruit; so that you can go the distance at the target intensity. Form is key. We must ferret out the point where we wish to surrender, and take one more step with good form. Until we’ve found the point where we want to choose to quit – and decide to stay the course anyway – training hasn’t begun. It is that which determines our honor, heart and strength. It’s that “commando” mentality which separate you from the gym bunnies.

Even after you’ve successfully completed the 84 Day Commando Mission, you’ll restart back at Recruit level, check your scores from the prior recruit mission, and start at 75% of your prior final results. You don’t get to keep 100% of your progress, but we do progress…

Who Dares Wins,
Scott Sonnon

Scott Kinney February 11, 2010 at 10:27 am

Coach Sonnon,

Thanks for the above explanation. I had pretty much the same question.

If I can ask 1 follow-up question; Is it recommended to jump in with recruit level of program 1 while getting familiarized with all the material?

I just completed a 4×7 evolution (swipe density) and the release of TacFit Commando pretty conveniently coincides with the start of a new cycle.

Thanks in advance,

admin February 11, 2010 at 10:30 am

Scott with your prior background on 4X7, you’ll have no problems.

Who Dares Wins,
Scott Sonnon

Scott Kinney February 11, 2010 at 10:52 am

Thank you. And since I haven’t said it yet, Thanks to you and Coach Murdock for putting this together. It is a tremendous resource and I expect to gain a lot from your efforts and generosity.

Josh Malago February 10, 2010 at 7:03 pm

Just wanted to give a quick thanks.
It took one glance to realize this would be a nightmare organizing so I made sure to download everything into specific folders. Everything looks great so far, though I wont delve into it until tomorrow morning at work.

Thanks again.

Josh Malago February 10, 2010 at 7:07 pm

Also, wanted to add that the customer service so far is amazing. I wrote tacfit@bodyweightcoach.com an email before a 6 mile bike ride, when I got home there was a very comprehensive answer waiting for me.

Bo Perrin February 10, 2010 at 7:47 pm

Hi. If a person (like me) has a question about the program whom ought I to ask?

I have a question about the Warm Up and Cool Down series. Am I correct that during Day 1 (Warm Up) I do all three videos? During Day 2 (Cool Downs) I do all three videos? Or do you do only one video per Day 1 and Day 2?


admin February 10, 2010 at 8:05 pm

I can help you. I’m trying to get everyone’s questions answered while we’re still on primary mission launch.
During Day 1 perform all 3 Warm-up Programs consecutively (1, 2, 3) – 18 movements, 18 minutes.
During Day 2 perform all 3 Cool-down Programs consecutively (1, 2, 3) – 18 movements, 18 minutes.
Do them in order Program 1, 2 and then 3, because they sophisticate upon each other.
Who Dares Wins,
Scott Sonnon

Bo Perrin February 11, 2010 at 7:26 am

Great. Thanks for taking the time to answer my questions. Very helpful.

anthony follari February 10, 2010 at 8:10 pm

Prasara recovery routines (cool down) #2 and #3 are the same video clip. Can someone correct the download page. Thanks.

admin February 11, 2010 at 6:48 am

Anthony, this should be fixed now. Please re-download. Apologies for the inconvenience.

david February 10, 2010 at 8:11 pm

Basic Download Glitch:
The Commando Cool Down level 2 is a duplicate video of level 3 but with level 2 subtitles. Great product so far.

admin February 11, 2010 at 6:47 am

This glitch should have been fixed. Please re-download. Apologies for your inconvenience.

Jesse Ricketts February 10, 2010 at 8:24 pm

As the howlin Commandoes would say WAAAAHHHHHOOOOOOOO!

Gavin Ray February 10, 2010 at 8:54 pm

Did my day 1 today running through all 18 warm up exercises. I have done some dynamic mobility work before, so I was already familiar with some of the movements. The difference is I do those movements as relaxed as possible. You say to tighten the muscles through the motions. Is this for every one of the 18 motions? Is this what you mean by tension into extension?


admin February 11, 2010 at 6:46 am

Gavin, yes, mobility training is not necessarily optimally designed for the combat athlete. In TACFIT, we need to move “under tension to extension” in order to release joint compression and restore movement through the “fluid body” – the fascial bag which holds your bones and joints. Yes, every one of the 18 Mobility Skills include this – just follow the cues in the videos and you won’t need to “figure it out.”

Who Dares Wins,
Scott Sonnon

Josh Belser February 10, 2010 at 9:03 pm

Coach Sonnon,
Thanks so much for the quick reply, I was able to listen to the Ustream and reading through your answer it all clicks. I had thought because I am in pretty ok shape having done HIIT training I would start myself off at grunt level, but the truth is these exercise movements and patterns are very new to me so skill wise I would be “recruit” material. I want to have the intensity real high naturally, but I also want to master the skill. It sounds like this is all built into the program. So the recomendation would be to go through the first 84 days as a recruit and then begin again at the next level and cycle through grunt, commando? I know Rome wasnt built in a day but of course we all want to be ripped, strong, flexible and fast yesterday at the same time I am in this for the long haul. I hope to be better at 40 than I am now at 33.

admin February 11, 2010 at 6:43 am

Josh, you will receive tremendous benefits before you complete the 1st 84 Day Mission. Yes, I suggest starting at Recruit Level.
Good luck.

Who Dares Wins,
Scott Sonnon

keith mayhew hammond February 10, 2010 at 9:19 pm

Thank you for an affordable program that I do not have to wait to receive in the mail. However, I have encountered some downloading problems. All of the pdfs and the audios have worked fine. For all of the videos that I downloaded, media player will not play them properly. It says that the file has an extension on it. I’m glad that most of the actual videos are viewable when I log in without downloading them, but I would still like to be able to download them to watch if i do not have access to the internet or something. And I’m concerned that I won’t be able to see the bonus videos if the downloads don’t work by Friday. Can you please help me.

andreas schroeder February 11, 2010 at 2:48 pm


the .mp4 and .m4v are codecs that aren’t included in the standard installation of the windows media player. You need an extra codec package for the wmp or installing the quicktime player or – my favourite choice – the freeware VLC videolan player.


Rick Wilson February 10, 2010 at 10:09 pm


jason stiles February 11, 2010 at 12:28 am

I love it! I’ve never done bodyweight training before as I never thought I could work as hard as at the gym etc…lol was I wrong! Only criticism I have is that on the follow along vids, you could’ve done without the intro each time? just wastes a bit of time? Thanks again.

James Alamanos February 11, 2010 at 12:48 am

I’m having problems downloading the Russian Combat Prep Program Vid. Can someone help?


James Alamanos February 11, 2010 at 1:03 am

Its okay, problem fixed.

Nenad February 11, 2010 at 5:18 am

All is fine now – thanks a millions. Hardly can wait for Monday (which is when I finish my current routine and start the Commando)…
Great work!
and Amazing value for money!

Carl Cronk February 11, 2010 at 6:52 am

Started reading the manual last night (sleep is highly over-rated).
A. Thank you, Thank you, Thank you for putting it in a ‘screen-friendly format’.
B. A ‘printer-friendly’ format version would be awesome. Just limit the max font-size to about 20, pull out all page-breaks, and include just the ‘instructional’ photos.
This is an incredible body of work. I will do you proud.

Eli Frasier February 11, 2010 at 6:56 am

Hi, will this info. be put into a package that can be sent out, instead of being downloaded,

David Bruce February 11, 2010 at 8:28 am

I love bodyweight exercises and this looks like the motherload.

John Thomas February 11, 2010 at 8:56 am

Still downloading…….

…..and CAN’T WAIT!!!

Thank you so so much for this affordable and well rated programme (Thanks to Tim Larkin for heads-up as well)

Timothy Stovall February 11, 2010 at 10:10 am

This content is nothing short of AMAZING!!! Upon viewing the videos and reading the mission manual, I was completely blown away! I no longer think I can get into “fighting” shape; I know that I can! I have always believed that you get what you pay for; however, with TACFIT, I got more than what I paid for! Thanks for a truly great and one-of-a-kind program.

Stanley Johnston February 11, 2010 at 11:03 am

I am having trouble getting most of the videos to run. They all have the .mp4 format, but some run & most give an error message, regardless of which player I attempt to use. Is there a codec package you are aware of that is needed to run these? Or a particular video player?

Mark Ott February 17, 2010 at 1:43 pm

I am running Windows Vista and using Apple Quicktime player with no problem. Try this download link to Apple Quicktime Player http://www.apple.com/quicktime/download/

Darren Walker February 11, 2010 at 11:14 am

Just getting started. Any plans for a forum where us “Commandos” can communicate?

Bo Perrin February 11, 2010 at 11:15 am

Ok, I understand the use of the Cool Down and Warm Up videos in the “No” and “Low” intensity. But now that I have read through the material I have another questions.

1) Does Cycle 1 flow immediately into Cycle 2 or is there a break between each cycle?


admin February 11, 2010 at 11:32 am

Bo, in the Mission Calender? Yes, each 4 day cycle builds into the next without break. The recovery is preincorporated.

Nicholas Merolesi February 11, 2010 at 11:21 am

Thanks coach,
Can’t wait to get going.
I am having some problems. I downloaded all to open in firefox,
Now I cannot find them anywhere,. my documents, or the bookmark
I am not very computer savvy.
Can you assist me to get these files opened. I am so ancious to get started.
I will also try to get help from a knowledgeable

andreas schroeder February 11, 2010 at 2:55 pm


try at “My computer/Downloads/…” or something similar. If they are not there look at your Firefox/Extras/Options… at the first page/tab in the middle you should find the information where your download manager put the files in.


Diego Herrera February 11, 2010 at 11:56 am

I just purchased the Deluxe edition. There is no link.
Please help. I have logged off and logged back on.
Still find no link.

Mike Lasnier February 11, 2010 at 12:03 pm

I have the link at the top of the page; a blue hyperlink that says “Deluxe Edition Download Portal”. It’s not very big or noticable..but if you are able to post here, it’s hiding up there!

Mike Lasnier February 11, 2010 at 12:05 pm

Diego; it’s just below where it says “Welcome to Mission Command” at the top of this page.

Joel Seymour February 11, 2010 at 12:43 pm

Hey Scott, Ryan and Adam!

This is great work. For us bigger framed guys, developing and maintaining mobility through bodyweight exercise is paramount to overall wellness and fitness. This provides us with the tools, and compliments well the existing arsenal (FlowFit, Prasara, IntuFlow, Forward Pressure and Ageless Mobility).

Looking forward to my workouts with Dale!


Karl Lang February 11, 2010 at 12:49 pm

I’m ready to go……..

Carl Radon February 11, 2010 at 12:50 pm

Just logged in as a new subscriber. Holy crap, that’s a lot of material!
Haven’t got my new computer yet, and downloading everything that comes in the Deluxe package would take all day and part of the night. Is all this permanently available on-line so I can come back with my user name and password, and download it as I need it?

Angel Abella February 11, 2010 at 12:57 pm

Hi Carl, Angel for TACFIT Commando. These will be available online when you need it. If some problem arise though, you can email us at info [at] tacfitcommando [dot] com. Enjoy the new material!

Karl Lang February 11, 2010 at 1:15 pm

Dear AdminTactfit:
I’m unable to download program.
Appreciate your help.

Angel Abella February 11, 2010 at 1:18 pm

What seems to be the (specific) problem, Karl?

Michael Parrott February 11, 2010 at 3:18 pm

Only complaint is the follow-along has a 23 second intro, which kind of defeats the purpose of a follow-along playlist combined with the RESET vid. This gives you 23 more seconds. The RESET vid is good as it gets right to the point. This kind of makes me wish I just got the standard version, I mostly got the deluxe so my GF had something easy to follow-along. I hope this gets fixed soon. Great program regardless!

Scott Kinney February 11, 2010 at 5:11 pm

if you are using iTunes to create the playlist, I’m pretty sure that you can edit the start-point of each item in the playlist to eliminate the intro. I’ve used that to skip past long silences or crowd noises in music tracks within iTunes. Just a thought.

Dean McCormick February 12, 2010 at 5:52 am

Yes, in iTunes just right click on the video and then go to “Get Info” when the box pops up choose “Options” and there you can enter the start and stop time for the video. So if you want to start it at 23 seconds in you can do that. I use a Mac so if you’re on a PC the menus might be slightly different.

andreas schroeder February 12, 2010 at 9:30 am


works the same with a PC. Thanks for the tip!

Angel Negron February 11, 2010 at 3:33 pm

This is the most material I have ever gotten for $97.00!
WOW! Get the Deluxe! Beg, Borrow, “Don’t Steal” the money do what you must just get it!
This is my very first product from Scott,and I am pleased.
I look forward now to begin my TACFIT Commando adventure. Got to go my next mission awaits me!!!!!

Ryan Pena February 11, 2010 at 4:00 pm

I don’t see the download link! Help!

Conor Alexander February 11, 2010 at 7:06 pm

I’m unable to play the Stick Attributes files. The other movies seem to work just fine. Is there an add-on to quick time that I need?

peter harrison February 11, 2010 at 8:22 pm

I’m thrilled to be able to start also I can’t believe the backup response time for questions and the hands on sense of involvement you guys are giving. Thanks.

Jonathan Lu February 11, 2010 at 8:37 pm

Just purchased the package, but I am not able to link to the material. Please advise. Thanks.

Scott Wruck February 11, 2010 at 9:21 pm

Tapped In…and downloading!

Bill Kenna February 11, 2010 at 9:51 pm

Ready to Rock!

roman mclean February 11, 2010 at 10:17 pm


Quentin Vaughan February 11, 2010 at 10:43 pm

Hi guys,
I just purchased the deluxe package, and the link is not available for me to download any of the content. It shows that I am logged in, but this is the link I see: Deluxe Edition Link => [Content protected for Commando Elite members only]

Any ideas. I want to get started training.

Sven Anhorn February 11, 2010 at 10:43 pm

I am in….let`s get in on!
I don`t going to download it all right now.
I hope everything (including the bonus) stays online!
If not, please tell me!

Big Daddy February 11, 2010 at 10:44 pm

I just downloaded the links for the basic version. After watching and reading a lot of the material, I have one complaint: how come you don’t offer an option to upgrade to the deluxe version? I really want to; can’t you just charge my credit card thirty more bucks?!

Richard D February 11, 2010 at 10:46 pm

Just purchased the deluxe package but after loging in there is no link to the download page.

John Entzminger February 11, 2010 at 11:06 pm

Hey Scott or Rick,

Just to be clear before I start this: I’m starting out as a Recruit. Am I supposed to go through all three missions as a Recruit? Then, if able to, go through as a Grunt? And, then, when able to got through as a Commando? If not able to immediately go to the next level, just repeat the level I can perform?

Thanks for the system. It looks amazing.


admin February 12, 2010 at 7:05 am

John, the intensity never suffers from lowering complexity. Even while a Commando, you’ll drop down through the ranks in order to maintain appropriate intensity with individual exercises. Start with the Recruit Mission 1, 2, and then 3 (on the 84 Day Mission Calender); then progress to Grunt and eventually Commando.

Who Dares Wins,
Scott Sonnon

Scott Kinney February 12, 2010 at 8:56 am

Is the progression:
Mission 1:Recruit, Mission 1:Grunt, Mission 1:Commando, Mission 2:Recruit, etc
Mission 1:Recruit, Mission 2 Recruit, Mission 3: Recruit, Mission 1:Grunt, etc.?

admin February 12, 2010 at 8:58 am

Here’s the progression, Commandos.

1. Recruit Mission 1
2. Recruit Mission 2
3. Recruit Mission 3
(1st 84 Day Calendar – Recruit Mission Calendar)

1. Grunt Mission 1
2. Grunt Mission 2
3. Grunt Mission 3
(1st 84 Day Calendar – Recruit Mission Calendar)

1. Commando Mission 1
2. Commando Mission 2
3. Commando Mission 3
(1st 84 Day Calendar – Recruit Mission Calendar)

Who Dares Wins,
Scott Sonnon

Scott Kinney February 12, 2010 at 9:04 am

Thanks. I appreciate the patience as I (at least) ask really basic questions.

chenyang seah February 12, 2010 at 1:39 am


Adam Gillie February 12, 2010 at 1:52 am

I’m just printing up the workout pages and checking out the videos. Looks awesome and can’t wait to get into it. Head home now to make a start.

Adam Gillie

Patrick Wayne February 12, 2010 at 4:20 am

Hello Admin, A Couple of items out of place and mislabeled in Cool down videos.
In Cooldown 1 Shoulder bridge is labeled but Clasped Hand Shoulder Bridge is demonstrated. And, in Cooldown 2 Clasped Hand Shoulder Bridge is labeled but Basic Shoulder Bridge is demonstrated. Take care, Patrick

admin February 12, 2010 at 4:37 am

Hello Patrick,

Took note. Will take care of those very soon. Thanks :)

admin February 12, 2010 at 7:04 am

We will check that out. Thanks for the heads-up.

Daniel Whitson February 12, 2010 at 5:23 am

I just ordered the basic program a few minutes ago and am excited to start. I did the challenge exercises last night (recruit level) and completed 18 of the 20 sets but I think I am doing a couple of things wrong. My R wrist is sore. – Does that indicate I am not absorbing impact with my elbows on the springing tripods? My back and neck aren’t very flexible and I am not yet able to touch my toes to the ground in the spinal rock knee drop. Any suggestions? – Thanks for offering this program. Dan

admin February 12, 2010 at 7:03 am


Springing Tripods are a Commando level movement. Start at Recruit level with the revolving table, so that you can teach yourself proper form. The same with the Spinal Rock Drop (Commando level) – begin with the Spinal Rock Basic. This will untangle any technical problems for your nervous system.

Who Dares Wins,
Scott Sonnon

Todd Plager February 12, 2010 at 6:39 am


It seems that there are still some minor kinks being worked out of the material. If I wait until this weekend to download everything, will the fast action bonuses still be available online (you’re not going to take the links down?).

Thank you for an excellent product with tremendous value!


admin February 12, 2010 at 7:30 am

Hi Todd,
You have indefinite access to all the links in your download portal.

Valerie Parks February 12, 2010 at 9:20 am

I’ve just purchased the program. But the link is not working. Please help.



admin February 12, 2010 at 10:10 am

Hello Valerie,

Which specific link is not working for you?

- Angela

Scott Kinney February 12, 2010 at 9:54 am

Just completed Day 3 (Moderate Intensity) at the Recruit Level….

1. I take back every single thought I ever entertained about skipping levels.
2. Managing a consistent Moderate Intensity is going to take more practice: I was good on the lunges, good on the plank, started to go out of zone on sit-thru knees, and was totally out of zone for basic push-ups, spinal rocks allowed me to recover, and then I pushed the boundary again by the end of the tripod overhead.
3. My score was 37, but so what….

Tomorrow should be really interesting….

admin February 12, 2010 at 1:44 pm

Solid first attempt. A score of 40 on Mission 1 is the minimum “Q” (qualifier) for a TACFIT Recruit at High Intensity. Scoring 37 at Moderate intensity, I’m confident you’ll nail it by Cycle 3, if not in 2. (Just make sure that you were doing Moderate and not pushing High.)
That energy change from one exercise to the next is intentional. Everyone gets smoked by the time the pushups arrive. But don’t allow yourself to rock-a-bye-baby on the spinal rocks. That’s your time to push it and land some serious numbers.
Ending with the Tripod Overhead is brutal but actually a way to offload the plank push and push-ups.
Again, solid first attempt. Stay the course.
Who Dares Wins,
Scott Sonnon

Scott Kinney February 13, 2010 at 7:07 am

Thanks, Coach.

Will keep at it. The qualifying number is one thing, I also have some internal (for lack of a better word) standards to hit in this evolution.

I am loving the approach to warm-up and cool-down you’ve created here….

Here’s a quote the will keep me going through the Recruit Missions:
“An expert is someone who does the basics better than anyone else.”

Susan Weiner February 13, 2010 at 5:42 pm

Scott (Sonnon), I’ve been reading thru the manual today and did not come across minimum qualifying scores. Did I miss this in the manual? It would be helpful to know what minimums we should be shooting for to move on to the next mission.

admin February 13, 2010 at 6:01 pm

Hi Susan,

The minimum “Q” on the Recruit Mission 1 is a score of 40, but that is just a measuring stick. The goal is to complete the missions at the appropriate effort, discomfort and technique level. You’re going to have 7 chances to experience high intensity with each mission. Track your scores in your training diary, and work to have your score better than the prior high intensity day.

Who Dares Wins,
Scott Sonnon

Susan Weiner February 14, 2010 at 6:33 am

Thank you Scott. I’m looking forward to starting the program tomorrow! I’m going to be combining TACFIT with Clubbell exercises — and I know the results will be tremendous.

Francesco Tundo April 16, 2010 at 10:44 am

I’ve just started today; the L/R exercises like Lunges count like 1 or 1/2 each step? Do I have to perform L+R to count 1? Thanks!

Francesco Tundo April 16, 2010 at 11:02 am

OK I’ve found the answer down in the blog – so L+R=1 – seems I’ve got a lot of work to do, my initial score is 26 :( will be a great challenge, good, i love challenges!

Michael Honeycutt February 12, 2010 at 10:15 am

Just go all the program downloaded. Will stary slow as I am nursing a back injury. (I am going to use “slow is smooth, smooth is fast..until back heals, then blast off) thanks for all.

admin February 12, 2010 at 1:45 pm

Michael, focus on the Warmup Mobility and Compensation Cooldown Recovery Programs. They will aid your restrengthening.

Rob DuBon February 12, 2010 at 12:05 pm

None of the links are visible as described. What’s going wrong?

Bill Everett February 12, 2010 at 1:15 pm

The Israeli Challenge was tough enough, can’t wait to see the whole program!

Susan Weiner February 12, 2010 at 2:41 pm

I’m in! Purchased the deluxe package yesterday. Spent a good deal of time burning a DVD for the Recruit Mission 1 workout. Planning on studying the manual this weekend and kicking off on Monday (workouts will be Monday, Wednesday, Friday, Sunday).

Excited to get started!

This is truly a quality product and a great value for the money. I’m not surprised being that it comes from team-Sonnon (I’m a long-time clubbell fan!).

kevin hufford February 12, 2010 at 2:52 pm

Are you ready!!? I am ready!! let’s kic some a–!!!! ;-D

Mark Hilton February 12, 2010 at 3:25 pm

the programme 1 mission simulation videos don’t seem to correspond to the mission briefs on the pdf. i.e programme 1 level A exercise one should be front lunge step but it is some sort of flow system.

Can you get it resolved.

admin February 12, 2010 at 3:42 pm

Mark, perhaps you’re looking at the wrong page. We just confirmed that the video is the Front Lunge Step.

Barry Harrison February 12, 2010 at 3:47 pm

Where is the reset technique mentioned in the manual?

Larry Sifferman February 12, 2010 at 4:56 pm

I just signed up for the deluxe version, can I do the dounloads next week? I am in an area with very slow wifi…..Larry

Janet Dandrow February 12, 2010 at 5:23 pm

Yessss – this is going to be so worth it!!!! Thank you !

John Marzulli February 12, 2010 at 7:40 pm

I can’t seem to access any of it. What am i doing wrong?

Mark Andrews February 12, 2010 at 7:40 pm

I can’t figure out where the instructions are for day 1and 2 ?
Mobility and compensation. I see warm up and cool down
video’s .

Mark Andrews February 13, 2010 at 5:35 am

Daaa, I figured out. It’s video’s 1,2 and 3 of warm up and
cool downs !!!

James Stewart June 22, 2010 at 2:16 pm

I’m glad you posted this. I was lost. The file names could be improved upon. Thank you!

Daniel February 12, 2010 at 8:51 pm

Thank you Scott and Team; great material. I finished downloading everything but Mission Calendar 1 can’t be dawnloaded. It says “The compressed(zipped) file is invalid or corrupted”. Can you send me another copy of the file or what should I do? Thank you.

admin February 13, 2010 at 4:09 am

Hello Daniel,

Can you try downloading it again? It must be the file wasn’t downloaded fully. Let us know how it turns out :)

- Angel

Charles Goggins February 12, 2010 at 8:57 pm

I hope this is worth the money. And I hope it works.

Gaston Bouchard February 12, 2010 at 9:00 pm

Got it just in time…now got to go train! Thanks!

Butch February 12, 2010 at 10:27 pm

Ready to download. Where to next?

Edward Lowe February 12, 2010 at 11:57 pm

I must say that the sheer number of individual downloads is absurd, there must be over 75 videos in the delux version. I understand the economics of dowload versus hardcopy mailouts however I for one would definately have prefered to pay the extra for the hard version. I have no idea how long this is going to take. On top of that my USB mobile broadband connection keeps dialling out, so each download has to be done at least twice. Is this a result of some signal coming through in the download? I don’t know.
I have no doubt the program will be worth the aggravation and long forgotten when I’m on the program, though that may be several months from now if my progress is anything to go by! Guys come on! What about a choice between hard and downloadable versions?
And who are the winners from the comp? Be nice to know that the entries have been read and the recipients notified.

admin February 13, 2010 at 6:20 am

Edward, thank you for the feedback.
The winners of the contest have been contacted, announced, and official word will be sent to our members shortly.

Grant Thomson February 13, 2010 at 1:29 am

Awesome can’t wait to get started

Edwin Falconi February 13, 2010 at 3:45 am

Superb workout plan for the next 84 days! Thank you and congratulations Scott, Ryan, and Adam for another wonderful calvary you’ve given us :-). Please elaborate for me the scoring system. I just can’t seem to get it. One of those ‘senior moments’ for me.

Daniel February 13, 2010 at 6:52 am

Hello Angel: Thank you for your response. I downloaded Mission Calendar 1 now but when trying to open the file says (as it did yesterday) “The compressed(zipped) folder is invalid or corrupted) and does not allow me to open it. What should I do? TK

Jeff Darr February 13, 2010 at 7:07 am

I have finished Day 2 heading to day 3. The work is about to start….i have previewed many of the items and I am looking forward to having a coach type training program.

I can’t wait to see the results.

j ch February 13, 2010 at 1:01 pm

Also I am enthusiastic to initiate Tacfit. But before I would like it to place the following question: being the training sequenced in cycles what should I do when, for any reason, this sequence is interrupted?

Best regards

admin February 13, 2010 at 1:19 pm

5 Rules of the 4 Day Wave and Occupational Skill Demands:
Rule #1: Conditioning is a supplement not a substitute to your skills. Perform your skills (occupational or recreational) first; then your conditioning. And when forced to choose between the two, skills take priority.
Rule #2: Pair the intensity together. High intensity rucking on the HI day, etc. Light ricks on low intensity days. Hills, climbing, etc on moderate to high days. Conditioning to empty whatever you have left within you appropriate to that day’s target intensity.
Rule #3: You may add more recovery, but you may not add more work (if you’re working sufficiently; i.e. getting to the place where you would prefer to surrender, but continuing one step farther with good form.)
Rule #4: If vocational demands require sustained periods of moderate to high intensity, perform your mobility daily – if not multiple times daily until leave/reprieve; in which case, initiate a thorough period of compensation before re-initiating the 4 day wave
Rule #5: With regards to missing training pick up where you left off or jump in as scheduled. If it happens infrequently and for less than cycle length (1-3 days), then jump in as scheduled. If it happens frequently and cycle+ (4+ days) then start over at day 1 (no intensity) of the cycle you’re currently on.

Who Dares Wins,
Scott Sonnon

Charles Goggins February 13, 2010 at 2:11 pm

I have a question coach.
What if I took creatine before each of these workouts? Will it come to be my benefit? Or will it do nothing? Thanks

admin February 13, 2010 at 2:22 pm

Charles, it will do nothing but require you to continue it to maintain the non-functional size gains which impede performance, and slowly you will need to increase the dosage to sustain it.

Charles Goggins February 13, 2010 at 8:02 pm

So I’ll take that as a no, It will not benefit me, only slow me down. Right?

paul fanta May 18, 2010 at 8:35 am

what about branch chain amino acids?

Daniel February 13, 2010 at 2:34 pm

Downloaded Mission Calendar 1 but when trying to open it several times it says”The compressed (zipped) folder is invalid or corrupted” Can someone let me know what to do? Thank you.

jim kryzak February 13, 2010 at 3:51 pm

Can you make the charts and daily sheets more printer friendly. We are trying to print light black type on dark gray background and it is not readable. If you take out the background color it will help….please

Edward Reno February 13, 2010 at 4:26 pm

Started today as a recruit. Program looks outstanding. Also do some
Kettlebell & TRX work that I would to continue if OK. Should I do this only on the high intensity day or another day?

admin February 13, 2010 at 5:58 pm

5 Rules of the 4 Day Wave and Occupational Skill Demands:
Rule #1: Conditioning is a supplement not a substitute to your skills. Perform your skills (occupational or recreational) first; then your conditioning. And when forced to choose between the two, skills take priority.
Rule #2: Pair the intensity together. High intensity rucking on the HI day, etc. Light ricks on low intensity days. Hills, climbing, etc on moderate to high days. Conditioning to empty whatever you have left within you appropriate to that day’s target intensity.
Rule #3: You may add more recovery, but you may not add more work (if you’re working sufficiently; i.e. getting to the place where you would prefer to surrender, but continuing one step farther with good form.)
Rule #4: If vocational demands require sustained periods of moderate to high intensity, perform your mobility daily – if not multiple times daily until leave/reprieve; in which case, initiate a thorough period of compensation before re-initiating the 4 day wave
Rule #5: With regards to missing training pick up where you left off or jump in as scheduled. If it happens infrequently and for less than cycle length (1-3 days), then jump in as scheduled. If it happens frequently and cycle+ (4+ days) then start over at day 1 (no intensity) of the cycle you’re currently on.

Who Dares Wins,
Scott Sonnon

Josh Malago February 13, 2010 at 4:55 pm

Daniel I’ve downloaded and redownloaded the files to make sure it works and everything does, not sure but its something on your end.

ian smith February 13, 2010 at 6:56 pm

I cannot download any of the videos, is there anything i need to download first? The pdf files are ok but when i try the videos nothing! I live in Bangkok so my internet speed says 54.0 mbps would that have anything to do with it? Do you need a certain speed for it to work? I use a notebook with windows XP.

Charles Goggins February 14, 2010 at 5:50 am

I’m not the admin or anything but I do know a good bit about computers. 54.0 Mbps is normal for internet speed, so I doubt thats it. I’m thinking that maybe it is your OS (Operating System, XP) You may need to get it upgraded to a more current version like Windows Vista Home Basic. Thats what I have.

Charles Goggins February 14, 2010 at 5:51 am

Either that or you just need to update QuickTime Player. Its what is usually used to view videos as far as I know.

Sean Rhodes February 14, 2010 at 1:56 am

@ Ian Smith… do have the Adobe Reader correct? If not, it’s a free download. You’ll need that to view the pdf file.


Sean Rhodes February 14, 2010 at 2:00 am


Mods, if you post my prior comment to Ian Smith, pls edit the prior content to read “do you have the Adobe Reader?”. I wote the comment two times and then didn’t erase the first sentence in it’s entirety. I need my coffee.

Tks :)

William OBrien February 14, 2010 at 10:36 am

The #2 and #3 Cool Down seem to be the same exercises only the ones in #2 are mislabeled. Or did I miss a download?

admin February 14, 2010 at 11:52 am

Bill, you may have downloaded it before we received word about the error. We’ve uploaded the correct file. If you download that now, you’ll have the right Cooldown #2: TCMDOCD2.mp4

art soileau February 14, 2010 at 10:49 am

Where is info/instructions/descriptions of Intu-Flow Joint Mobility Session and Prasara Compensatory Movement Flow? I have DLed all Deluxe material and can’t locate it.

admin February 14, 2010 at 11:44 am

Art, they are the 3 Warm-up Programs, and 3 Cool-down Programs.

art soileau February 18, 2010 at 10:36 am


jeff thorpe February 14, 2010 at 3:45 pm

Got a question on the Thorax Rotations:
How do you do them?
The video is only from the front, so I can’t really tell how the shoulders are moving. Are they each doing circles opposite of the other?

John Marzulli February 14, 2010 at 4:25 pm

I can’t seem to open the Russian Marine prep, the Spec ops Escape and evasion or the stick fighting links. What am I doing wrong?

Jesse Ricketts February 14, 2010 at 6:03 pm

K this looks awesome. i just have to get that out of the way. Can i incorporate other workout such as power training in the same day in the afternoon if i am doing tacfit in the morning coach?

gregory zobel February 14, 2010 at 6:28 pm

Is there going to be a forum for TacFit, or is there already one? I like knowing how other folks are doing as I’m training.


Susan Weiner February 15, 2010 at 6:04 am

That’s a great question Gregory … I’d love to see a forum as well!

Brenda February 15, 2010 at 12:44 pm

I think that a forum would be great too. I just completed Recruit Mission 1 Day 1. Followed with 30-minute walk on the treadmill.

Still trying to figure out my schedule as I teach Power Sculpting classes twice a week too.

Joseph February 14, 2010 at 7:08 pm

Hey guys,

just a note to let you know that I am unable to open my mission calander, it is stating that the file is damaged. I have tried three different times and still get the same notice. Can you help?


Rick Wilson February 14, 2010 at 8:52 pm

I LOVE the program and I am very excited by it but I have one question.

QUESTION: The detail page has that the Secret Recovery Techniques of the Special Ops Video Series is a series of 9 follow-along video routines.

I have found the 3 warm up and 3 cool down routines = 6 clips.

Am I missing something or did the final version end up with 6 clips and not 9?

I can be emailed at wilson@wilsonkarate.com



Miguel Rivera February 14, 2010 at 9:14 pm

Made individual DVD’s regarding 1st 28 days. Extremely easy to manage once you look over all of the material and label each one as you go along. If you’re starting in Recruit then make the DVD’s pertinent to that. My 1st wave required me to make 3 DVD’s. No sweat once I figured out my own way of putting it together.
1st DVD: Recruit Mission 1 Mobility
2nd DVD: Recruit Mission 1 Compensation
3rd DVD: Recruit Program 1 Workout
They’re all I need for my first 28 days. Then I make next batch. I made a DVD with the Task List of the exercises in DVD No.3 but that’s my choice so I can look at and remember the exercises individually.
Hope it helps.

Alan Mokbel February 14, 2010 at 10:29 pm

I’m seriously looking forward to my first workout tomorrow!

karene February 14, 2010 at 11:07 pm

thanks scott and the team. love the portability concept! keep me busy downloading the program to my iphone (would be much much better if there’s a simplied option though!) … but great start for a chinese new year! Wish u and the team all the best in the year of Tiger!!!!

ian smith February 15, 2010 at 2:03 am

Thanks for all the help but still cannot open the videos, has anyone else experienced this problem. When i press play a circle just rotates in the centre of the screen. Also when i right click the mp4 button and try to save the item this message comes up after a couple of minutes. “Internet explorer cannot download coachsteer-TCMD01A223.mp4 from blip.tv. Internet explorer was not able to open this internet site. The requested site is either unavailable or cannot be found, please try later” I have upgraded Quick time and Adobe but still no joy! I dont know if its anything to do with me being in Thailand or what? Any help would be fantasic!

jim davenport February 15, 2010 at 3:32 am

unable to download the Mission calanders (zip files). All the other material is great

Richard Pingley February 15, 2010 at 3:32 am

Two videos are the same.Russian Special Operations Escape and Evasion video ,and Russian Marine Combat Engagement Prep Program video,are identical videos.Also I can not download either of the Stick fight videos…?I hope you can send me a link or something to help these matters.

admin February 15, 2010 at 6:56 am

Richard, try downloading them again. You may have downloaded them before that problem had been fixed. Thank you.

Conor Alexander February 15, 2010 at 8:10 am

If anybody needs an easy way to keep track of your 20 sec rounds / 10 secs of rest I’ve created an mp3 that gets the job done. It’s free for everyone!


frank esposito February 15, 2010 at 8:27 am

The path to glory is never easy…but also never forgotten.

Bo Perrin February 15, 2010 at 8:29 am

Day 1, Yahooooooo!

Marc Trussell February 15, 2010 at 11:07 am

5 days into the programme and i’m thinking of following schedule for the 28 day mission:
Mission 1
2 x recruit (Mod & high intensity days)
2 x grunt (Mod & high intensity days)
1 x commando (Mod & high intensity days)

This will follow for all 3 missions as long as I can average a score of 40 for each session, and if not, i’ll scale back.

I would welcome any comments, thanks for the MP3 Conor!

Many thanks,


Richard Pingley February 15, 2010 at 5:56 pm

I tried to download the two stick fight videos again they won’t download at all.Also the Russian Special Operations Escape and Evasion video Is wrong,it is the same as the Russian Marine Combat Engagement Prep Program video(The later is correct) .Maybe you can send me the correct videos separately so I can download them again.The rest of the Program seems to work fine,I like it a lot.

admin February 16, 2010 at 3:00 pm

Richard, this should be fixed now. Please download again.

Richard Pingley February 17, 2010 at 6:06 pm

I got this…my bad.This program is awesome,I started yesterday.Looking forward to the T-shirts.Thank you

William Elefteriou February 15, 2010 at 8:51 pm

Downloaded the whole package deal and everything works GREAT!!! Not to mention I am using a very old Dell laptop with XP Pro and a upgraded intel celeron processor…ABSOLUTELY NOTHING SPECIAL. I recommend saving to a folder of choice, using the file list view, and arrange by name! Very easy to organize if you didn’t rename them as recommended in the download instructions.


Ryan Pena February 15, 2010 at 9:45 pm

I was wondering, for the no and low intensity days, do I do just one of the warmup / cool down workouts, or do I do all 3?

admin February 16, 2010 at 2:59 pm

On the No Intensity Days perform sequentially without stopping: Warm-Up Programs 1-3.
On the Low Intensity Days perform sequentially without stopping: Cool-Down Programs 1-3.

Jim Horger February 16, 2010 at 8:38 am

I’ve got the material and am looking forward to beginning training. How do I insert other exercise routines(i.e. jogging, martial arts) in the calendar, or should they be minimized while working thru the calendar?

admin February 16, 2010 at 2:58 pm

5 Rules of the 4 Day Wave and Occupational Skill Demands:
Rule #1: Conditioning is a supplement not a substitute to your skills. Perform your skills (occupational or recreational) first; then your conditioning. And when forced to choose between the two, skills take priority.
Rule #2: Pair the intensity together. High intensity rucking on the HI day, etc. Light ricks on low intensity days. Hills, climbing, etc on moderate to high days. Conditioning to empty whatever you have left within you appropriate to that day’s target intensity.
Rule #3: You may add more recovery, but you may not add more work (if you’re working sufficiently; i.e. getting to the place where you would prefer to surrender, but continuing one step farther with good form.)
Rule #4: If vocational demands require sustained periods of moderate to high intensity, perform your mobility daily – if not multiple times daily until leave/reprieve; in which case, initiate a thorough period of compensation before re-initiating the 4 day wave
Rule #5: With regards to missing training pick up where you left off or jump in as scheduled. If it happens infrequently and for less than cycle length (1-3 days), then jump in as scheduled. If it happens frequently and cycle+ (4+ days) then start over at day 1 (no intensity) of the cycle you’re currently on.

Who Dares Wins,
Scott Sonnon

Greg Whitney February 16, 2010 at 1:03 pm

I have the deluxe course. Everything downloaded fine, but I can’t get the video’s to burn to disc. I can’t workout in front of the computer. I even purchased a video burning software, and it will not burn to disc.


Per Nyberg February 16, 2010 at 2:44 pm

Fist of all. Thanks for the program. I LOVE IT!!!!!!!!
I have one questione though. Maybe it has already been answered here, but I didn´t find it.
Should I complete the recruit levels of all three programs before I move up to grunt level, or should I first do the whole program one (recruit, grunt, commando) and then move on to program two and then program three?

admin February 16, 2010 at 2:58 pm

Yes, complete all Recruit Missions before considering moving up to Grunt.

Joseph A February 16, 2010 at 3:02 pm

Still having down load problems with the mission calender, adobe reader will not open it, it states it is not coded right. I am ready to start and dont have my calender. Please help.

Leron Bouma February 16, 2010 at 5:29 pm

Here’s a web site for a downloadable tabata clock that should work on any operating system.

ian smith February 16, 2010 at 6:10 pm

Message to Admin, Still cannot open any videos! Is there anyone in your department that can help? I am losing patience with this now. I have tried everything!!

ian smith February 16, 2010 at 8:56 pm

Just borrowed a friends Notebook to see if it was my Notebook that was the problem, The same problem occurs! Nothing! Cannot play on the site or download.

Please just give me a full refund as i am tired of the whole thing now!


Ian Smith

James Hasselman February 16, 2010 at 11:45 pm

Ian – you may need to download a mp4 player. I use the freeware VLC. Works great. http://www.videolan.org.

admin February 17, 2010 at 4:24 am

Hello Ian,

Adam was able to send a suggestion your way last night. Sent an email message your way too.

We’ve checked all links, everything seems to be working fine, Ian. To ensure good video play, try not to play the video from the link itself but instead download the file completely on your hard drive/desktop.

We believe it might have something to do with your player too, Ian. That’s why we suggested for you to download the VLC player. It’s very universal and plays virtually any type of video file. It’s very easy to download and install. You can download it from here:

Windows: http://www.videolan.org/vlc/download-windows.html
Mac: http://www.videolan.org/vlc/download-macosx.html

Will be sending this to your email address as well. Hope this works for you this time.

admin February 17, 2010 at 7:18 am

Let us know if you resolve it through the admin’s suggestions. We have the team mobilized to support you.
Who Dares Wins,
Scott Sonnon

Joakim Aasnes February 17, 2010 at 4:21 am

Just wondering, is it possible to combine the tac fit program with a normal training program?
Since it is only 30min long most days, i could see how i could follow an other program at the same time. Like following your average military training program (jogging, pull ups, push ups, sit ups etc) while doing tac fit.

Any answear to this?

admin February 17, 2010 at 7:17 am

5 Rules of the 4 Day Wave and Occupational Skill Demands:
Rule #1: Conditioning is a supplement not a substitute to your skills. Perform your skills (occupational or recreational) first; then your conditioning. And when forced to choose between the two, skills take priority.
Rule #2: Pair the intensity together. High intensity rucking on the HI day, etc. Light ricks on low intensity days. Hills, climbing, etc on moderate to high days. Conditioning to empty whatever you have left within you appropriate to that day’s target intensity.
Rule #3: You may add more recovery, but you may not add more work (if you’re working sufficiently; i.e. getting to the place where you would prefer to surrender, but continuing one step farther with good form.)
Rule #4: If vocational demands require sustained periods of moderate to high intensity, perform your mobility daily – if not multiple times daily until leave/reprieve; in which case, initiate a thorough period of compensation before re-initiating the 4 day wave
Rule #5: With regards to missing training pick up where you left off or jump in as scheduled. If it happens infrequently and for less than cycle length (1-3 days), then jump in as scheduled. If it happens frequently and cycle+ (4+ days) then start over at day 1 (no intensity) of the cycle you’re currently on.

Who Dares Wins
Scott Sonnon

ian smith February 17, 2010 at 8:35 am

Is there any other way you can send me all the videos? I really do not want a refund i just want the goods! I have tried this on 2 seperate computers now, both with VLC and nothing! Its got to be something simple but its just stressing me out now!
Even if you send the package on CD, I dont mind paying for it before you ship it. What do you think?

Ian Smith

admin February 17, 2010 at 12:48 pm


Could you please email info@tacfitcommando.com so we can help you?

Thank you.

Barry Harrison February 17, 2010 at 10:04 am

Ok guys, just one more for clarification. is the cycle supposed to run; 1,2,3,4,1,2,3 in a 7 day week
1,2,3,4…3 days off, then start the cycle again.

admin February 17, 2010 at 12:48 pm


Start on Day 1 and continue to Day 84 without respect to day of the week. In other words, say that you begin your mission on Sunday with Day 1, that means that:
Monday – Day 2
Tuesday – Day 3
Wednesday – Day 4
Thursday – Day 5
Friday – Day 6
Saturday – Day 7
Sunday – Day 8
Monday – Day 9
et cetera… until you complete your mission successfully.

5 Rules of the 4 Day Wave and Occupational Skill Demands:
Rule #1: Conditioning is a supplement not a substitute to your skills. Perform your skills (occupational or recreational) first; then your conditioning. And when forced to choose between the two, skills take priority.
Rule #2: Pair the intensity together. High intensity rucking on the HI day, etc. Light ricks on low intensity days. Hills, climbing, etc on moderate to high days. Conditioning to empty whatever you have left within you appropriate to that day’s target intensity.
Rule #3: You may add more recovery, but you may not add more work (if you’re working sufficiently; i.e. getting to the place where you would prefer to surrender, but continuing one step farther with good form.)
Rule #4: If vocational demands require sustained periods of moderate to high intensity, perform your mobility daily – if not multiple times daily until leave/reprieve; in which case, initiate a thorough period of compensation before re-initiating the 4 day wave
Rule #5: With regards to missing training pick up where you left off or jump in as scheduled. If it happens infrequently and for less than cycle length (1-3 days), then jump in as scheduled. If it happens frequently and cycle+ (4+ days) then start over at day 1 (no intensity) of the cycle you’re currently on.

Who Dares Wins,
Scott Sonnon

Mark Konen February 17, 2010 at 11:10 am

I did my first tabata a day before doing a very CNS-taxing high volume weight day. The mistake was underestimating the difficulty of the Tacfit session and the subsequent DOMS and thinking I could probably go heavy the next day. Scott, I’ll take your earlier advice now!

admin February 17, 2010 at 12:46 pm


It’s a surprise how challenging it is… to all of us. But therein is the benefit. You already have a significant training obligation, so going with that initial guidance may prove prudent and productive. Let me know if you have any other questions.

Who Dares Wins,
Scott Sonnon

joe buffolino February 17, 2010 at 12:29 pm

hi this is the pain in the neck again .i have ask for some help on your program and i did not get a no reply back i want to know when you first start .level one you have 6 exersize that level1after you finish that you have level b do you do ab as one exersize or do you do it as two different one. that is confuseing me i read all that you have sent there is nothing there to let you know

admin February 17, 2010 at 12:45 pm

Joe, if you follow the Mission Calendars, each and every step is spelled out specifically for you so that you don’t need to worry about what you have to do each day. Begin with Recruit Mission 1, then move to Recruit Mission 2, then Recruit Mission 3, followed by Grunt Mission 1, Grunt Mission 2, and Grunt Mission 3; finish with Commando Mission 1, then 2, and finally 3.

Roninbychoice February 17, 2010 at 2:12 pm

Forgive my first post from last week. I was not awake. :)

I may be alone in this, but I would love to eventually see a t-shirt or something made availible for Tacfit members. Nothing that screams “look at me!” of course, but rather something subtle.

Anyone else?

admin February 17, 2010 at 2:15 pm

We are printing the prototypes now. We are looking to represent the “quiet professional” for whom TACFIT was originally created, so it will be proud, but subtle.

Steven Arnett February 17, 2010 at 6:08 pm

It’s not letting me log in so i can view the videos. Please let me know whats up. Or do you only have a one time use to down load them?

Steven Arnett February 17, 2010 at 6:17 pm

link to the videos is not working

Angel Abella February 19, 2010 at 8:42 am

Hello Steven,

What happens when you click the links? Does it direct you to another page or the videos aren’t playing?

Brenda February 17, 2010 at 6:52 pm

Completed Day 2 this morning. Looking forward to Day 3 either tomorrow or Friday depending on my schedule….

Leron Bouma February 17, 2010 at 7:41 pm

@ian smith,
In an earlier post you said that you were having problems with Internet Explorer, did you try downloading with a different browser? Maybe try with FireFox and see if anything changes. Since I’m on a Mac and have no such problems (IMHO MS is always responsible.) Might be worth a go.

simon williams February 17, 2010 at 11:10 pm


Did my first session of Moderate intensity last night – Lesson learnt -> I need to learn the difference between moderate and high intensity!! Never really measured that before just been all out!! So going to be getting used to RPE/RPT/RPD as soon as poss! One thing I struggled with are lunges as have always had problems with them and squats in going to 90 degrees so will have to adopt to 45 degrees other wise i am in discomfort in my legs from the off – I guess this shouldn’t be too much of a problem?

admin February 18, 2010 at 6:49 am

As I alluded in the instructional, most people have never done BWE squatting beyond 90 because we train only to 90 under load. A wise idea to do so because of the intrinsic activation necessary to safely go beyond 90 under load. However, without load, it’s good mobility. So, if you start by training only to 90 over time, 5 degrees at a time due to gravity, you’ll start to go lower and lower, in coordination with the specifically crafted compensation exercises which will aid you (like Wind Removing posture.)

Who Dares Wins,
Scott Sonnon

simon williams February 18, 2010 at 10:51 pm

Many thanks Scott, I have to say how impressed I’ve been with the speed and depth of response by yourself and Ryan to mine and all the other questions people who have downloaded this program have had.
I had been doing BWE such as chins ups, burpees, press ups etc for the last couple of months as part of my weight loss goals, but it is amazing how by extending the range of motion etc that the commando program does on exercises like screw push up over normal push ups that it becomes 10 times harder and a 100 times more functional !
Completed my first 4 day cycle last night and am looking forward to the no intensity day today, enjoying the program and can see how much I am going to benefit by using it, gaining both excellent conditioning and the extra time I now get in my life outside of long hours of training.

frank esposito February 18, 2010 at 8:33 am

Hi. Just read your email concerning all the corrections and bonuses[extras] you guys have been working on. I am very pleased.
You appear to be a very serious and committed group of people. Your training materials and trainers are exceptional, and I feel rather priviledged to be be a part of this program. The cost was rather minimal in comparison to what is benig offered, and in this regard I am echoing the sentiments of many of the other future commandos who’s comments I have read.

I would like to make one suggestion as well if I may. At the top of the members coments I have read several who mentioned how to properly download this material for easier access. They spoke about doing the download onto different folders etc.

Would it be possible for someone who has worked out a simple effective way to download and reference all this material,{} and more to come, to describe in step format how best to approach the downloading part of this,{ while also mentionig which programs are best to view the videos…example Itunes…or other pc programs who’s names escape me now.}

Anyway you get the idea I’m sure….Thanks again

Frank Esposito

frank esposito February 18, 2010 at 8:43 am

P.S. The road to glory is ever easy…but also never forgotten.

Going through your material I realize …belief …is such a great part of it.

Frank Esposito

Dan Newhall February 18, 2010 at 12:28 pm

Finally started programme today – must say everything looks really good and I think this is going to be a real benefit to me.
Only problem is – I really cant do The Tea ceremony arm wave or spinal wave….there is no wave in me!! Any tips??
Cheers for this excellent programme.

Jim Williams February 18, 2010 at 1:41 pm

Went through Recruit Mission 1: Day 3 this morning; It is an attention gainer, but I learned strengths and weaknesses. Nothing that can’t be fixed. Tripods will be the greatest challenge, weak in that area. I know you say ‘Age is a state of mind’, but the statement, ‘The older I get, the better I was’, has some value! A GREAT asset is the I-Pod downloads, they are excellent for the time, rhythm, tempo, plus the verbal commands DO push you. This is excellent!

Semper Fidelis,

Jim Williams

Patrick Wayne February 19, 2010 at 1:38 am

Hello Admin

I’m so sorry to point this out but as of 2:00am on February 19 The Cool down Program 1 video and Cool down Program 2 video are still incorrect.

During the The Cool down Program 1 video at 2 minutes and 47 seconds you can see that the Letters on the video say shoulder Bridge and Scott actually says “shoulder bridge” which would be correct except that Scott is actually demonstrating and describing how to perform the Clasped hand shoulder Bridge.

During the The Cool down Program 2 video at 2 minutes and 56 seconds you can see that the Letters on the video say Clasped hand shoulder Bridge which would be correct except that Scott is actually demonstrating and describing the the basic shoulder Bridge.

I noticed this the other day and contacted you about it. But I probably didn’t describe the problem adequately. It doesn’t impact me because I’m now aware of it. I am only writing about it this one last time because I know you want the instructions to be the best they can be (and for future commandos who will be preparing to “deploy” so to speak).

Thanks for the great program, your student, Patrick Wayne

admin February 19, 2010 at 7:00 am

Patrick, did you download the video again? We checked on this end and we verified that it’s the correct video.

Patrick Wayne February 19, 2010 at 1:34 pm

Yes I did download them again and I just did a third time, same problem.

By “Checked on this end and we verified that its the correct video” did you mean you watched the video? It’s actually pretty clear if you are watching video and trying to learn how to put the system together.

In cool down video 1 while the lettering says shoulder bridge and Scott starts by saying “shoulder bridge” don’t let that fool you, the first thing he does while in the the shoulder bridge is to CLASPS his hands together and tells you “to CLASP your hands together and release the index finger.”

In cool down video 2 while the lettering says clasped shoulder bridge don’t let that fool you either, when in the shoulder bridge position he DOESN’T clasp his hands together he puts them at his side and says “to put your hands at your side.”

While not exactly a recruit (I do FF1, FF2, Body Flow, and Prasara A and B flows), I decided to begin the the Tacfit Commando program as a recruit. When I was learning Recruit Mission 1 Day 2 of the program I was temporarily confused that the instructions for the basic shoulder bridge have you clasping your hands and the instructions for the clasped hand shoulder has your hands at your side. I realise that if someone didn’t catch this error the end result would be that for the low days that someone would just being doing similar exercises out of order according to the Mission calendar. And that for moderate and high days they would be replacing an exercise with a similar exercise. That is probably okay.

Though, it would make it make it difficult to get a RPT of 10 if RPI(instruction) is less than 10 because of a video typo.

I did notice the other errors with the first downloads and those are corrected. For example I realize that Coachsteer-TCMDO_Cooldown_2655.mp4 replaced Coachsteer-CommandoCoolDown2268.mp4 but the two errors I’m speaking of weren’t corrected. The files:

And the corresponding streaming videos

Have the errors, albeit they are placement and labeling errors as opposed to the earlier errors where you couldn’t find the correct instruction. So maybe it’s not worth it to fix the videos but they are incorrect.

Take care, Patrick Wayne (aka Adrian Monk)

ps Since I’m at it I’ll point out that in the TACFIT Mission Calendars Wherever CLASPED HAND BACK BEND should be used the typo “CLASED HAND BACK BEND” back bend is used.

admin February 19, 2010 at 4:46 pm

We have fixed these errors and are uploading the revised files. Thank you for your attention and assistance.

Gavin Ray February 19, 2010 at 2:35 pm

The two are reversed for me as well, and I am playing the videos straight from the download page not the files I downloaded.

admin February 19, 2010 at 4:47 pm

We have fixed these errors and are uploading the revised files. Thank you for your patience and support in helping us.

Brenda February 19, 2010 at 8:06 am

Just completed Recruit Mission Day 3 – what a workout – more intense than I thought it would be – Thanks!

Any thought as to whether or not there will be a members forum?

frank esposito February 19, 2010 at 8:33 am

Hi I wrote my blurb a few lies up about asking what is the best way to download and organize all this exciting, excellent material so everyone can get at it quickly without too much problems which seem to be very similar as I read the comments. I reread all the commets again and see that at the very top a fellow by the name of Henri Henell…Feb 09th. gave some information on how he has gone about it. I will follow what he says for now and hope he will either post an update to expalin a little more, or admin can contact him and ask if he would. I think it would help cut dow the time it’s taking for us to properly download due to different levels of computer skills. Thanks again for being there…in our darkest moments. Frank Esposito

ANDREW HRYNIEWICZ February 19, 2010 at 10:38 am

Great program. I’m (historically) a non-exerciser and I find I’m looking forwards to the workouts. I also like the fact that there’s something to do every day (which keeps routine/motivation going) but it’s different (which makes it more interesting.)

Where is the RESET technique to use between exercises?

Thanks, Andrew H

Bob Smith February 19, 2010 at 2:58 pm

Thank you so much! This material is great,but I recently tore cartilage in my knee so I’ll have to wait a while before I can start.

Ian Wright February 19, 2010 at 6:43 pm


Just about ready to get going. Question…does anyone know how to combine the m4v files together so that you skip the introduction? For instance, I am trying to combine the three warm up m4v files into one complete file. For the second and third m4v files I want to skip the introduction. Then, I will burn the combined, three-part file as an ISO image so that I can have a full workout on one DVD.


Josh Malago February 19, 2010 at 9:32 pm

I know I Tunes has an option to start and stop files at a certain time if you right click on the video in I-Tunes > Get Info > Options, there are 2 fields, start time, stop time. For most of the videos 22 seconds works perfectly to start at, i think for the reset video its much less than that, maybe 8 or 3, i forget.

Ian Wright February 20, 2010 at 5:34 am

Thanks, Josh. Unfortunately the I-Tunes trimming controls only apply to the playlist so they do not clip the actual file. I found a shareware editor that I am trying out. First editing and then then burning as an ISO but it is a drag to work with.

I am new to this sort of program but this seems to be an obvious omission in the video files. If the workout calls for running through Warm Up files 1-3, why not include a single video file that actually runs through all three files without interruption? (Same for the audio files, too.) Is it a file protection issue?

That said, I am excited to get started!


admin February 20, 2010 at 7:25 am

Ian, yes, you can set iTunes to trim the actual clip in queue. In iTunes just right click on the video and then go to “Get Info” when the box pops up choose “Options” and there you can enter the start and stop time for the video. So if you want to start it at 23 seconds in you can do that.

Enoch Pittman February 20, 2010 at 12:41 pm

When will you provide Simplified Calendars and charts (B&W) for all printed material? It saves on the ink and is much easier to read and follow.

admin February 20, 2010 at 3:44 pm


Yes, we are working on them for you.

James Hasselman February 20, 2010 at 3:11 pm

Picking up on the comments just made, I would agree that one video showing all 3 warmups would make a lot of sense and save all of us a bit of hassle. May I make that request on behalf of the group?

admin February 20, 2010 at 3:45 pm


You can set iTunes to play out all 3 easily, and even to trim the actual clip of intro/outro in queue. In iTunes just right click on the video and then go to “Get Info” when the box pops up choose “Options” and there you can enter the start and stop time for the video. So if you want to start it at 23 seconds in you can do that.

James Hasselman February 27, 2010 at 10:10 pm

I’m not using iTunes, so that won’t be of help.

Preston Ballentine February 21, 2010 at 2:43 pm

Lets see if this works. I hope it will

Michael Stewart February 21, 2010 at 9:49 pm

Thanks for the Simplified recruit calendar, that really helped, Mike

ANDREW HRYNIEWICZ February 22, 2010 at 1:18 am

There still seems to be a duplication in the Cooldown part 2 and 3, where part 2 is actually part 3 with different intro slide (ie. what’s listed as “forward fold” in intro slide is demonstrated as a “backward” bend on part 2 video/download)

Am I missing something? Great experience, regardless of small glitches.
Thanks, Andrew.

admin February 22, 2010 at 7:03 am

Andrew, we will check this.

admin February 22, 2010 at 7:04 am

Andrew, please re-download. We fixed that glitch last week. Thank you!

Patrick Wayne February 22, 2010 at 2:02 am

Hey Scott and Ryan,

Fantastic program, I’m loving it, and am going the distance with it. There is one drawback twice every four days I hate you! My contempt, though, eventually fades.

Thank you, I am genuinely grateful for the knowledge and experience used to create a program like this.

best regards


Simon Williams February 22, 2010 at 3:04 am

Hi Scott, loving the program. Just wondering if the sequence can be changed to say Plank/Lunge/Sit Thru/Spinal Rock/Basic Push Up/Tripod

admin February 22, 2010 at 7:03 am

Simon, please keep them in the order Rx.

Rey Martinez February 22, 2010 at 6:31 am

Having a hard time opening the MP4 video on my computer off site. Does anyone know if I need an additional download to get them to work?

Katie Katie February 22, 2010 at 11:47 am

I am finally over my head cold and stoked about starting this program. So excited to track my progress. This program is just what I need.

ditto on the shirts. I feel so honored to be a part of this community and would love to wear a shirt to reflect it.

Josh Belser February 22, 2010 at 6:26 pm

Made it through my first week. And just completed my “moderate” day of week two. Like a few other people I have seen here, at first I thought I would add in more work on my down days. Maybe some kettlebells extra ab work, ect..First high intensity day cured me of that notion and this is at recruit level! By the time I got to the pushups the pump was so pronounced in my arms and chest that when I reached about the 5th round I could only push 3-4 reps. The next day I had DOMS in muscles that I didnt know existed! My triceps are still a little sore. I think I was making the classic mistake of thinking if 1 moderate and 1 high intensity day is good than 3 high intensity days per week would be even better. Thankfully the program has its own unique built in corrective measure for that sort of fallacy. I wouldnt go so far as to call the moderate days a walk in the park either, I just hold back a little and really let loose on high intensity day. Two days back to back and you really look forward to that zero intensity day!

Gian-Paul Simpson February 22, 2010 at 6:42 pm

Day 13 Completed!!! Form is excellent and strength is improving significantly, but Tripod Overheads are hellish! This program rocks! Session score after 13 days 72!

cliff tan February 22, 2010 at 7:00 pm

thank you, times to melt some fat!!!

jonathan saunders February 23, 2010 at 1:56 am

Hi guys
Thanks for the down loads.Started the program today.

jeff thorpe February 23, 2010 at 6:43 am

Two questions, one is repeated from earlier but never got an answer:
1) I still don’t get the Thorax Rotations. Are the shoulders just going front-to-back? I can’t really tell from the video how they are supposed to move.
2) Scott uses the phrase “tension to extension” a lot. Does this mean that you’re to flex the muscles much like an isotension exercise (except that you’re moving?)

admin February 23, 2010 at 7:12 am

1. Yes the shoulder blades slide fwd and bwd (protract and retract), but as the cues also state: tuck your tailbone and roll your pelvis when shoulders slide forward while arching you midback in the opposite direction behind you like an “angry cat”. When shoulders pinch backward, the cues say to arch your lower back lifting your ribcage fwd trying to create a
small circle with your spine.
2. Tension means contracting muscle but with rotation, not “flexing” which counters your ability to extend.

Jim February 23, 2010 at 8:40 am

hey guy’s, looking forward to getting started only question at this time is on the 4 day diet plan. I understand that what you eat today is actually for tomorrow right? the recouvery stage, but in the 4 day diet plan chart and where it states how they pair together it seems that day 1 being carb loading would go with the low intensity day which is the following day. or in fact would my day 1 carb loading be actully for my moderate intensity day which is 2 days in advance, hope this makes since. as it stands day 1 carb loading on diet plan day1 for work-out is “no intensity”
day 2 protien/work-out “low intensity” and so on – so are we actually eating 2 days in advance for that coming work-out? my thought being carb loading for intensity work-outs make since – thanks

John Kane February 23, 2010 at 2:55 pm

Finished first cycle the other day.
Just about couldn’t move my arms day 5 as my shoulders were insanely sore.

Really thought I was pacing myself…guess not.
That whinny/whimpering sound you might have heard the last few days was just me NOT sleeping at all :)

I bought some Horse Liniment(natural) and it helped much.Along with ice cold/hot shower cycles.

I’m starting over.
Back to Day 01 Cycle 01 all over.
Being 56 MIGHT have something to do with it.
Let see how Cycle One “Reloaded” works out.

Brenda February 23, 2010 at 3:56 pm

Just completed Recruit Mission 1 Day 4. Given my schedule, it took a couple of days to get to day 4, but I made it and am back on track…awesome workouts!

Chris McKaskell February 23, 2010 at 7:32 pm

The program looks great – I just started today, but can tell from the comments here and from the materials I’ve examined that it’s going to be fun and challenging.

One question: I’ve only downloaded the first recruit mission — is there a time limit to down load the rest, or can I log on when I’m ready to continue downloading later (old computer, very slow – I might have a new one before I’m ready for the remaining material)???

Thank you very much for making this available, Chris

Sam Boydston February 23, 2010 at 8:32 pm

Great workout! Kickin’ my azz!! Do you have an affiliate program? Thanks!

admin February 24, 2010 at 3:24 pm

Sam, yes, we do. A strong payout as well. Contact info at tacfitcommando dot com.

Brenda February 24, 2010 at 1:55 am

Completed Recruit Mission 1 Day 5.

Carr Baldwin February 24, 2010 at 4:32 am

I would really appreciate a video of the Deehani breathing technique. I don’t understand the description in the audio. Also, the volume is so low I can barely hear it.

admin February 24, 2010 at 3:24 pm

Carr, you can find examples in the Russian Marine Combat Prep video and in the 60sec RESET video between rounds.

Jim February 24, 2010 at 8:30 am

hey guy’s, entered a question above but have had no reply, thought maybe it didn’t come across right, My only question at this time is on the 4 day diet plan. I understand that what you eat today is actually for tomorrows work-out, right? But in the 4 day diet plan chart and where it states how they pair together it states that day 1 being carb loading pairs with the “Moderate Intensity” day which is the 3rd work-out day making this “carb-load” day 2 days in advance . So are we actually eating 2 days in advance ??? – thanks

admin February 24, 2010 at 3:23 pm

No, you’re eating for tomorrow. You’ll need the carb load for your Hi Intensity session the subsequent day.

Michael Stewart February 24, 2010 at 6:32 pm

“Good luck” is right, are you supposed to puke and almost pass out!!!(On recruit day 3) fudging threw some of the exercises, after to be drenched in sweat. Wow this is going to either kill this 49yr old guy or make him Superman. I run 5 miles on the treadmill, that’s a joke compared to this program, I am looking forward to the results, Mike

Enoch Pittman February 24, 2010 at 6:54 pm

In the Tacfit Challenge pre-release you had a 20 min. workout with 4 exercises with 2,4 or 6 reps of each exercise, depending on your level,and your rest started after you completed your reps. Your goal being to complete them as fast as you could so that you could rest before the next 60 sec. round started. Is that routine included in the Deluxe Edition and if it’s not will we be getting this later? If not how would we include this in the rotation of missions that we have now? It was a really good workout.

Jan Bosscher February 25, 2010 at 4:41 am

Thanks for a very good workout program.
Got very sore arm muscles after the first cycle but had no problems at the second and third cycle. It’s a tough program but I’m lovin’ it. I downloaded the ‘whistles’ from Conor Alexander posted on february 15 which makes doing the exercises much easier. Before I used 3 timers (10, 20 and 60 sec.) Thanks Conor!

Lee Slikkers February 25, 2010 at 5:44 am

Hello, I have been able to download and save all the PDF files for my work out but with my Deluxe options I cannot seem to save or download any of the video links, iPod or browser. I can play them if I’m online but that doesn’t work for a mobile workout. Any help or assistance would be greatly appreciated.



Jerry Levine February 25, 2010 at 10:35 am

Greetings, I am in the recruit level having arrived at day five. I find that when I get to the Basic Push Up that I cannot do it with my hands back at the area of the floating ribs. Because of a past shoulder injury that I am trying to pauh past I have been doing a modified push up with the pivot point being my knees VS toes. Any advice is welcomed.


admin February 25, 2010 at 2:34 pm

Jerry, that’s an acceptable variation. Good for you for knowing your preconditions and making necessary mods.

Jerry Levine March 1, 2010 at 12:45 pm

Thank you for the help. And, now…. another question. I am in the recruit level – tomorrow is day ten. Thus far, when I reach the tri-pod I don’t have anything left to do it successfully with. I am looking for good form and will keep at it. My question is: upon reaching day 28 if I am not satisfied with my gains, I am thinking that I should do this level over again until I get it right and not go on to the next level. Is this the way to go?
thanks, jerry

David Rhee February 25, 2010 at 12:19 pm

Great Program Gentlemen,

Two Items:

1.) transferred mobile files to Blackberry Curve 8310. sound is coming out but no video, any suggestions from the tech people

2.) for the nutritional aspect, any plans for a menu calender based on the recipes provides. one the stronger aspect of this package is the scheduling. makes habit modifications so much more successful


David Rhee

admin February 25, 2010 at 2:33 pm

We have heard this request several times. So, We shall be sharing with you soon a 4 Day Diet template; including daily timing of meals, fluids, and exercise, as well as additional sample recipes.
Who Dares Wins,
Scott Sonnon

Todd Plager February 26, 2010 at 5:41 am


The files provided for portable play are not compatible with your blackberry in their current format. To use them on that device you will need to use a conversion program. The easiest to use would be the Blackberry desktop manager program – which is free from your service provider or Blackberry.

If not, then there are many conversion programs to choose from. If you don’t want to purchase, you might try http://media-convert.com/. It can be a little buggy and slow, but I’ve used it with success in the past. I’ve had good success with http://www.movavi.com/ as well as products from http://applian.com/. Most of these programs will set you back about $20.

Lastly, you will want to look at this page: http://bit.ly/dc7O01 (blackberry page) if you decide to use a program that asks for specific video/audio information about your device. Good luck!


David Rhee February 26, 2010 at 9:34 am

super cool. thanks. already burned about 5 hrs trying to get a handle on this. appreciate the guidance

Bo Perrin February 25, 2010 at 8:13 pm

I just wanted to let you know that the condensing the videos into one is awesome. Your hard work will make my workout a whole lot easier. Thanks.

admin February 25, 2010 at 8:48 pm

Pleasure. Thank you for your ongoing feedback to refine TACFIT Commando.

Bo Perrin February 25, 2010 at 8:19 pm

I realize that I am absolutely no were close to what I am about to ask but the question did pop up so I thought I’d ask.

Once you get through program three level C where do you go from there?

admin February 25, 2010 at 8:48 pm

Bo, we promise that by the time you get there, we will have answered that question. Stay the course.

Kevin Raison February 26, 2010 at 4:05 am

I can’t wait to try this stuff on myself and then torture my Boot Camp clients. The amount of stuff you get is amazing!!


David Rhee February 26, 2010 at 6:49 am

To the tech dept:

Are the videos files, particularly for the mobile devices, encoded as MPEG-4 Part 2 Simple Profile or H.263?

The BlackBerry smartphone only supports those videos encodes as such.


admin February 26, 2010 at 8:04 am

H.263, David.

Todd Plager February 26, 2010 at 7:02 am


How does the program address pulling action (bicep/lats/mid-back) strength? Thank you!


admin February 26, 2010 at 8:04 am

Todd, there are unique horizontal movements within the courses.

Brenda February 26, 2010 at 7:16 am

Just completed Recruit Mission 1 Day 6 – felt great – ready for Day 7 tomorrow (hopefully)!

norrie lewis February 27, 2010 at 7:06 am

Great programme guys, have completed 3 full missions, was wondering if it would be ok to switch up to grunt level as the exercises look that we bit more challenging. I also box 2/3 times a week and obviously some days my high intensity days fall on my training nights, any tips. ie programme first or boxing then programme. cheers guys once again love the programme and already feel the spring in my step.

admin February 27, 2010 at 7:12 am

5 Rules of the 4 Day Wave and Occupational Skill Demands:
Rule #1: Conditioning is a supplement not a substitute to your skills. Perform your skills (occupational or recreational) first; then your conditioning. And when forced to choose between the two, skills take priority.
Rule #2: Pair the intensity together. High intensity sparring on the HI day, etc. Light sparring on low intensity days. Pad and bag work etc on moderate to high days. Conditioning to empty whatever you have left within you appropriate to that day’s target intensity.
Rule #3: You may add more recovery, but you may not add more work (if you’re working sufficiently; i.e. getting to the place where you would prefer to surrender, but continuing one step farther with good form.)
Rule #4: If boxing demands require sustained periods of moderate to high intensity, perform your mobility daily – if not multiple times daily until leave/reprieve; in which case, initiate a thorough period of compensation before re-initiating the 4 day wave
Rule #5: With regards to missing training pick up where you left off or jump in as scheduled. If it happens infrequently and for less than cycle length (1-3 days), then jump in as scheduled. If it happens frequently and cycle+ (4+ days) then start over at day 1 (no intensity) of the cycle you’re currently on.

Who Dares Wins,
Scott Sonnon

Brenda February 27, 2010 at 8:26 am

Just completed Recruit Mission 1 Day 7 – felt great!

Jibril February 27, 2010 at 2:27 pm

Thanks for condensing all the separate workout exercises into one video. Especially including the 1 minute break/breather in between caught me off guard, kinda like you caught me cheating.

RR February 28, 2010 at 9:57 am

Hello Tacfit Team,

I would really appreciate if you could answer a coupe of questions for me?

1) I’ve been lifting weights and doing cardio at the gym for about 2 years and I’ve developed moderate success physically… Theoretically, if I stop this exercise and only do the Tacfit Commando program, will I loose any size in muscle but develop definition, or will I keep size?

2) Also, I attend a weekly yoga class, how can I incorporate this into my training?

Many thanks.

admin February 28, 2010 at 12:18 pm

RR: TACFIT Commando will take you far beyond moderate success. Sync up your yoga classes on your Low Intensity days.

johnny murtagh March 2, 2010 at 2:31 pm

Just done recruit level one day three cant believe how ‘old school’ this feels yet it has a tremendous modern adaption to it regarding function and working with the body. congratulations gentlemen you have made an old warrior very happy.

admin March 2, 2010 at 2:38 pm

“You’ve made an old warrior very happy.”
That’s one of the best complements we’ve received. Thank you for your sweat.
Be safe and well.
Scott Sonnon

Jose March 3, 2010 at 4:51 am

At first I was unable to perform the exercises in the correct form but I got more reps on coming close to the form. Now after three weeks into my first mission I CAN perform the exercise in the correct form but I get less reps. Is this what you meant by “quality vs quantity” ?

admin March 3, 2010 at 5:22 pm

You will get more value from them, Jose. Well done.
Think of it this way:
Do you want to get 100% out of 5 reps, or 10% out of 50 reps?
And more than this… if you’re only getting 10%, what is the mysterious 90% of “poor form” reps conditioning? For most people, it’s future injury.
You’re doing a solid job!

Steve March 3, 2010 at 8:45 am


I like the program very much, but I download it in pieces when I can.

When I go to the Deluxe Edition Components, I think the individual exercises (1-6) for each level (the follow-along videos) are missing. They seem to be same as the regular video library. Could you look into this.



admin March 3, 2010 at 5:22 pm

Have you resolved this yet?

Marco Bidin March 3, 2010 at 12:20 pm

I’m Very happy for this material, i wonder if there’s a possibility to download the limited bonuses.. i discovered TACFIT COMMANDO just few days ago.. anyways great great JOB, you’re a genius!!! keep doin’ it!!

Scott Romonowski March 3, 2010 at 5:15 pm

How do I incorporate the TRX system with this program ?

admin March 3, 2010 at 5:20 pm

We will be releasing help on this soon.

Steve March 3, 2010 at 10:17 pm

I sent an email earlier asking where the individual exercises were. It now seems that they’re in one download instead of 6 individual downloads. Maybe it’s better this way.


j ch March 4, 2010 at 4:16 am

Thanks for your extraordinary work.
I have a lot of questions but my “poor english” make me stay with the following:
a) It seems to have some things in common between them … but how can we conciliate –if possible – different types of “rmax training” (all or some of them)?
into-flow (corrently intermediate)
flowfit (corrently level 2)
be breathed
beyond pushups
beyond situps
prasara yoga
b) If yes, how can we plan the daily training (respecting the 4×7 cycle)?

2. In tacfit, with time availability,
a) on moderate and high intensity days can we warm-up and cool-down with 1, 2 and 3 “series”?
b) I feel well after into-flow practice- It’s advisable make it after cool-down in moderate and high intensity days?
PS-: I have the “5 rules” on my mind! …

Scott Kinney March 4, 2010 at 5:27 am

Quick note:

Thanks for the simplified mission calendar. If you have no objections, I’ll make my own versions for missions 2 and 3. Much more ‘printer-friendly’ and easier to handle.

Thanks again,

Scott K.

Jim Horger March 4, 2010 at 9:57 am

Dear Scott, I’m about in the 3rd week at the recruit level and both my rotator cuffs are tender. I don’t know whether it is immobility of the joints being challenged to a new level, or it’s 54 yrs of normal wear and tear telling me that I won’t be able to do these type of exercises. I would appreciate your feedback…the tripod exercise seems to hurt the most.

Ian Nagy March 6, 2010 at 2:00 pm


Just a suggestion, but I also have tender rotator cuffs from years overuse. In addition to the intu flow warmup, I have also been doing the “diesel crew 2 minute shoulder warmup” found on youtube. You don’t need to use a bench, you can just do the warmups with 5 lb dumbbells, bent at the waist. The warmup seems to get the shoulder nice and warm before I start putting stress on it. Also, if my shoulder is sore after a workout, I will get a bag of frozen corn or peas and put it on my shoulder for about 20 min.

You might also look into taking a couple months off and working through the rehab pushup sequence in “Convict Conditioning”, starting with level 1, wall pushups. I did this after I re injured my shoulder at the beginning of this year, and with additional help of the diesel crew warmup, icing, and rest, I am now able to perform the Tacfit Commando 1A without pain. However, at this time I do modify the pushup portion of the Tacfit program to be “knee pushups”, until my shoulder is fully healed.

Take it easy, heal up, and good luck.

Ben Glass March 5, 2010 at 5:49 am

What do you think about incorporating the TRX in with the workouts?

patrick March 5, 2010 at 8:05 am

I have downloaded all of the files and burned them to a DVD-R disk, but I can’t play it in my portable DVD player because it doesn’t support reading MP4 files. Any suggestions on how to bypass this?

Brenda March 5, 2010 at 9:47 am

Finally got to day 8 of Recruit Mission 1! After not being able to fit this into my schedule, it’s been 6 days since day 7, I wasn’t sure how I would do. (I had other workouts over the 6 days just not TACFIT.) I had my highest score yet – 78 (my lowest is 56). I love the workouts!

Chris Webb March 5, 2010 at 11:07 am

My wife and I love the Tacfit Commando. We are having a problem and hopefully somebody in your company can help. I work about 18 hrs straight on a Saturday and then again on Sunday . Then on Monday my wife leaves the house about 5am an does not het back until about 10:45pm. So for three days in a row we are having a hard time completing the workout per program discription. We want to stay on the same days together to support each other. Does anybody have a suggestion that could solve this problem. Thank you very much for Tacfit it is great.

ezpzi March 6, 2010 at 11:57 pm

Simplified Calendars link seems to be not working, could you please check it? Thanks

Cameron Morgan March 7, 2010 at 12:50 am

After a few months of BFFL and Clubbells I adopted the Recruit phase of TACFit. So far, so good. Visable signs of shredding off the waistline and getting a nice all over body pump at the end of the workout. My interconnective muscles are getting more reinforced by the week. I am starting get that coiled spring feeling throughout my whole body and find my range of motion enhanced. These two factors are the leading indication that this is a winning programme for life. Thanks to both of you, for your dedication and generosity in furthering fitness and well-being.

andreas schroeder March 7, 2010 at 2:51 am


the simple missions calender .zip-file seems to be corrupted. 230 byte looks a bit too small.

Henri Henell March 7, 2010 at 4:47 am

Hi Tribe!

TacfitCommando is HUGE! I downloaded it 09th of February and since it has been lying in TacfitCommando map in My Documents. I’m tending to start about two weeks as Recruit!

Today I read all the comments which you have write here and hope my solution to organize the files can help someone.

First I created map TACFITCOMMANDO in my documents. Under that I have:
* Tacfit Manual (e-book in pdf)
* Following maps: RECRUIT

Henri Henell March 7, 2010 at 4:58 am

… to be continued (fingers in wrong buttons…)

Every map (recruit/grunt/commando) includes – example recruit
* Calender Chart
* Mission 1R
* Mission 2R
* Mission 3R

Mission 1R includes:
* Calender pgr 1R (and short version)
* program briefing video
* New map FOLLOW ALONG R1 (deluxe pack follow along video) where all videos in recruit program 1 is placed and renamed

This structure follows all phases and it doesn’t need many clicks to find right files

After couple of weeks I maybe put the recovery videos also under each program – time will show.

Henri Henell March 7, 2010 at 5:09 am

If this sounds fair enough and you have some questions – don’t hesitate to ask me henrihenell( )hotmail.com

norrie lewis March 7, 2010 at 6:35 am

Quick question guys, on the lunge and sit throu and overhead tripod exercises, am i supposed to count a movement to the left then right as one, or would that be two. Thanks

admin March 11, 2010 at 6:05 pm

L/R = 1
Who Dares Wins,
Scott Sonnon

Brenda March 7, 2010 at 6:55 am

Finished Recruit Mission1 Day 9. These recovery routines feel great!

David Rhee March 7, 2010 at 6:41 pm

RMAX Team has done a stellar job of creating a program with the structure, tools and client support for our goal/mission accomplishment. It is superb to have professionals make a professional product and service so that those with commitments elsewhere don’t have to figure it all out ourselves. These extra tools to facilitate these new habits are great. Cheers.

Brenda March 8, 2010 at 1:53 am

Completed Recruit Mission 1 Day 10. Teach Power Sculpting Class tonight!

Mike Taylor March 8, 2010 at 12:35 pm

Is there any chance of making the ‘Scot owes you one’ and ‘Workout in the snow’ (especially this one!), videos available to download?
It would be great to carry them around with me for inspiration
- many thanks
NB (if they are downloadable already, please excuse my technical ignorance!)

Scott Kinney March 9, 2010 at 10:36 am

Recruit Mission 1: Day 28

Here’s my comparison Cycle 1 to Cycle 7
Ex. 1 08 -> 14
Ex. 2 13 -> 18
Ex. 3 09 -> 13
Ex. 4 08 -> 14
Ex. 5 08 -> 13
Ex. 6 05 -> 11

Score 51 -> 83

Now, onto Recruit Mission 2!

charles July 28, 2010 at 5:22 am

wow, seems like you could easily be doing the grunt level missions :)

jeff thorpe March 9, 2010 at 3:33 pm

Just started listening to the “Secrets of the Flow State Performance Style -A” and the audio stops with 4:33 still to go. Is it supposed to do that? I’ve re-downloaded just to make sure it wasn’t a problem with my first download.

admin March 11, 2010 at 6:05 pm

Jeff, it’s the first time we’ve heard this, so please try and redownload again, remember to clear out your cache and make sure that you’re listening to the most recent downloaded version.
Who Dares Wins,
Scott Sonnon

jeff thorpe March 12, 2010 at 9:40 am

Just re-downloaded and checked it out: The QuickTime Player (on Mac) reports that it is 42:42 in length. The last words are “succeeding in business” and then silence for the last 4:33. It doesn’t sound like anything is really missing, it just seemed odd that there should be so much silence at the end.

art soileau March 10, 2010 at 7:03 am

The Recruit Program 1 Day 1 and 2, Mobility and Compensation exercises… are these the Warm Up and Cool Down exercises for
Programs 1, 2 and 3? If not, where can I find instructional video for them?
If they are, it appears that some may be missing, e.g., knee to chest leg swing and tea ceremony arm wave, or am I just missing something here.
Thanks for your help…


admin March 11, 2010 at 6:04 pm

Yes, WU1-3 is your mobility day, and CD1-3 is your compensation day.
Who Dares Wins,
Scott Sonnon

Greg Schumacher March 10, 2010 at 10:47 am

What a great program. What is even more impressive is the care and follow up the whole team gives to individual questions. An off the wall request, but what brand of workout pants does Scott wear in most of the videos and where can they be purchased? I need some new ones, and those look both comfortable and functional.


admin March 11, 2010 at 6:03 pm

I’ve put years into finding the perfect multi-functional training pant. These work for climbing, fighting, fitness, yoga, grappling, or even serve to present in front of a crowd. They’re North Face Paramount pants – the non-convertible version. The convertible version seems like a good idea, except for the additional zipper on your thighs which becomes a problem for anything other than wearing shorts.
Who Dares Wins,
Scott Sonnon

jim kryzak March 10, 2010 at 12:41 pm

Finally going to start on Monday in Mexico. My program will be a little different because of commitments I have with fitness. Monday, Wednesday and Friday I teach a small fitness class at 8:00 am so after that I will do Recruit A. I will also do Recruit A on Tuesday and Thursday. I weight train also 3 days a week. I am not going to do the different intensity days but always try to do the best I can. I know this is not the “plan” but from what I see on the videos this will be an awesome addition to what I am doing. I will do pics in a couple of weeks.
Grace, Jim

admin March 11, 2010 at 5:59 pm

Looking forward to your results and pix, Jim.
Who Dares Wins,
Scott Sonnon

ian smith March 11, 2010 at 3:30 am

on the lunge and sit throu and overhead tripod exercises, am i supposed to count a movement to the left then right as one, or would that be two. Thanks

admin March 11, 2010 at 5:59 pm

Yes, L/R is one.
Who Dares Wins,
Scott Sonnon

RR March 11, 2010 at 9:21 am

Hi Tacfit Team, thanks for a great program…

Do you please have any extra advice for the ‘plank push knee’ exercise? Compared to the other exercises, it doesn’t feel as though its doing much? I assume this is because I am obviously doing it wrong! I am pinching my elbows to my sides but I feel fatigue only in my triceps, as apposed to anywhere in my core?

Many thanks

admin March 11, 2010 at 5:58 pm

RR, can you post a video of your performance so that we know what you’re performing to offer suggestions. It’s a highly challenging exercise, so either you’re a mutant, or we need to tweak it together.
Who Dares Wins,
Scott Sonnon

Steven Brown July 26, 2010 at 12:27 pm

Thank goodness you said it is highly challenging. I was burning afterwards and found the press ups almost impossible in the last 4 cycles I managed 1 good form before I had to go to knee press ups!!
So stiff today I’ve just done warm ups and will get onto it again next cycle !!

jeff thorpe March 12, 2010 at 9:48 am

Apologies as I am probably jumping the gun a bit here as I’m just finishing up Mission 1, but thought I’d still ask:
When (and how) would it be appropriate to implement the ROPE exercises into the standard routine? The previously released video by Scott shows how to set it up and demonstrates several movements, but doesn’t show where to insert any particular ones. I have an idea as I can tell that there is a pattern to the order in which the current movements are performed, but would like to know for sure.

admin March 12, 2010 at 3:25 pm

We are about to release a plug-in for that.
Who Dares Wins,
Scott Sonnon

Per Nyberg March 12, 2010 at 1:13 pm

I am finished with the first 28 days now, and all I can say is that I LOVE IT!!!!
I have one question though. There is another bodyweight strength progam that I´m a little interested in. It focuses on max strength. I was thinking of maybe trying to substitute the medium intensity day with this program. Scott said that if one trained with kettlebells, one could substitute one of the days and do kettlebells instead. Would it be a good idea to do the same with another bodyweight program, or would it be too much cocktailing? Any answer would be appreciated.

admin March 12, 2010 at 3:24 pm

Correct, Per, and congrats.
Who Dares Wins,
Scott Sonnon

Per Nyberg March 12, 2010 at 11:57 pm

I´m sorry Scott, I don´t understand the answer. Would it be fine to substitute one of the days or would it bee too much cocktailing? Sorry again

admin March 13, 2010 at 11:03 am

Per, yes, you can try it for a cycle. If you’re finding that you’re not hitting high intensity on the subsequent day, then consider adding a few rounds of Commando to prime the engine on the moderate day.
Who Dares Wins,
Scott Sonnon

Per Nyberg March 13, 2010 at 3:15 pm

Ok, thanks for the answer

Julian Warren March 12, 2010 at 1:54 pm

Looks like I’ve been counting my reps incorrectly, currently on recruit mission one day 14, thought I was doing well with a high score of 53 but have been counting L/R as two for the above mentioned drills (as per Ian Smith) I thought my scores were a little high as I don’t consider myself particularly well conditioned – Yet !!!

Just to clarify please :-
Lunge L/R = 1 rep
Sit through Knee L/R = 1 rep
Tripod overhead L/R = 1 rep

I think Scott Kinney who mentioned his score of 83 may have been counting incorrectly like I have been, as this seems a mighty high score, (apologies if I’m wrong) ….. Am I correct in thinking that the aim is to score 30 before moving on to the next mission, or must the score be 30 before moving onto the next level, e.g. Grunt?
If you fail to meet the target score of 30, should we repeat the mission until the target is met before moving on to the next mission, or is the aim to progress through the missions and score 30 for all missions before progression to Grunt level?
Hope this makes sense,
Best regards,

admin March 12, 2010 at 3:24 pm

Julian, correct.
40 is the target for Recruit Mission 1.
Stay the course. There’s a fast adaptive curve.
Who Dares Wins,
Scott Sonnon

Jose March 13, 2010 at 7:01 am

With regards to the last post, this means that if I have not reached 40 reps I am to stay on Recruit Mission 1A or all of Recruit Mission 1 (A,B,C)?

admin March 13, 2010 at 11:03 am

The 40 bare minimum applies only to the entry level: Recruit Mission 1.
Who Dares Wins,
Scott Sonnon

Brenda March 13, 2010 at 11:12 am

Ok, so I’ve been incorrectly counting too on some of the exercises. I’ve gone through and recalculated. I finished Recruit Mission 1 Day 11 today with a score of 59 – pushed me, but it felt great when I was done!

admin March 13, 2010 at 11:41 am

Excellent score, Brenda.

James Dubendorf March 13, 2010 at 5:10 pm

I just completed Recruit Mission 1- thank you for a great product! Today was my first moderate day for Recruit Mission 2, and I have some questions. This sequence seems to have a very different “feel” than the previous one. The lunge twist is a more sophisticated variation on the familiar front lunge, and still a reliable way to really get things going. From there, however, the sequence felt very different. Not due to the fact that the revolving table and scorpion crucifix are different than the plank push and sit thru per se, but more because I found it difficult to perform them in a way that made me work anywhere near as hard as the plank push and sit thru. I just can’t see myself beginning the bear squat feeling nearly as worked as how I felt when I began the push ups.

Don’t get me wrong, the first mission really humbled me. I’m not claiming to be in extraordinary shape. Aside from some running, and a few ill advised attempts to add more work, I followed it as prescribed, staying open to what it had to teach. But my only option for increasing the difficulty of exercises like the scorpion crucifix or bridge clap is to increase the repetitions, and I would really need to be convinced that high repetitions at high speeds of those movements were a good idea, either from a health perspective or as an efficient, productive use of limited time.

I have no doubt that Recruit Mission 1 was a solid, stand alone plan if I worked hard- and I really enjoyed pushing myself at, and at time past, my limits. However, after this moderate day, I’m worried that if I don’t add more work, I will lose the gains I made. I just can’t see how I will be able to empty the tank on my high days if I stick to the program as it stands.

Will exertion increase with better technique? Is this mission intentionally designed to be less strenuous? If I am to proceed on the second mission with a sense of confidence, I would appreciate a better sense of the plan behind the plan.


admin March 13, 2010 at 5:16 pm

Some people find Recruit Mission 1 the easier of the two. It all depends upon your prior conditioning platform. If after your Hi Intensity day, you still feel the same, then move up to Grunt Mission 2.
Who Dares Wins,
Scott Sonnon

James Dubendorf March 13, 2010 at 5:46 pm

Thank you for the reply, Coach Sonnon. I will try to proceed mindfully. I second Julian’s gratitude for your time and energy.


admin March 14, 2010 at 8:38 am

If you post a video of your technique in Recruit Mission 2, we can take a look at your form and see if it’s a technical issue, or a conditioning issue.
Who Dares Wins,
Scott Sonnon

James Dubendorf March 17, 2010 at 9:02 pm

Coach Sonnon,

Thank you for the offer. I may take you up on it when I have the ability to post a video. In the meantime, I have experimented with replacing the revolving table with the swinging tripod, the scorpion crucifix with the scorpion push up, and the bridge clap with the diagonal bridge. The lunge twist, bear squat and rocca forearm stay as prescribed for the recruit level. This seems to be working, but I certainly want to avoid the mistake of trying to move too far too fast.

Might there be a benefit in practicing the revolving table, crucifix, and bridge clap as “skills” on low intensity days?

Many thanks,

Julian Warren March 13, 2010 at 5:24 pm

Hi Coach,
Thanks for the words of encouragement, completed Recruit mission 1, day 15 today and scored exactly 40 counting the correct reps, so looks like I’m on course to graduate to Grunt – just.
I really struggle with the push ups though, I start off well, but end up never managing to score more than 4 !! …. any tips on how to increase upper body strength to improve this, or should I just persevere with it?

I would just like to mention to all TACFIT Commandos that I think it’s incredible that Coach Sonnon manages to travel around the world conducting seminars and certifications, compile programs like TACFIT, undergo his own training, and still find time to personally answer questions posted on here by the humble recruits like myself – more power to you Sir, and massive respect – you are truly the epitome of, and living proof of the famous SAS motto – Who Dares Wins
Best regards,

admin March 14, 2010 at 8:36 am

It’s my privilege to serve. Your performance is our future.
The Recruit Mission 1 is a vetting process; designed to humble us by giving us what we want (exertional output) but also what we need (multi-dimensional movement sophistication). We are neurological predators, and not only must we train in a manner which stimulates our CNS, if we fail to do so, we begin the process of dying.
On your Low Intensity day, consider performing 5-10 repetitions of plank pose (the bottom position of the pushup – but hovering off the ground) for 30sec / ea. Concentrate on locking everything down: squeeze your anal and urinary muscles, your quads to lock your knees, pull your toes toward your shins and kick your heels away from your body, slightly tuck your tailbone, pull your naval toward your spine and then squeeze your abs without rounding your back, pull your ribs down toward your hips (squeeze your obliques), flair your lats and tuck your elbows into your ribs, push your elbows toward your hips to pull your shoulders down into place, tuck your chin enough to get your spine neutral (crown in alignment with your neck), and all the while exhaling long, hard and deep. Practice this and you’re pushups will be simple, though not easy.
Stay the course. You’ve almost won.
Who Dares Wins,
Scott Sonnon

Julian Warren March 14, 2010 at 11:02 am

Hi Coach,
My most gracious thanks – again you have surpassed my expectation with the detail of your response – I’ve been focussing on keeping my push up form good, scored 43 on high intensity today, so gradually improving – I’ll be sure to put your advice into practice with diligence, and look forward to seeing my push up performance improve – awesome tip for all other Commandos too!
Thanks again,

Patrick Donohoe March 14, 2010 at 4:37 pm

quick question. I can’t seem to find the deehani breathing download. I’m a deluxe member, but was this only available as an opening special?

Brenda March 16, 2010 at 4:26 pm

Completed Recruit Mission 1 Day 12 – definitely felt it – dropping to my knees for some of the push-ups but keeping perfect form. Score of 60!

Gian-Paul Simpson March 18, 2010 at 11:53 am

Hi James,
I like you have just started mission 2. I finished mission one with a final session score of 72. I achieved that In cycle 3 and to my chagrin I could’nt beat it in the other cycles high session days. I agree with you that that scorpion crucifix is nowhere near as hard as the sit through knee but I find the revolving table a lot more difficult than the plank push.
I dont think you should compare your exertion level in mission two with mission 1 because you are working different muscle groups with the different exercises. I felt the revolving table worked my shoulders, core glutes and hamstrings, and the scorpion crucifix absolutely destroyed my glutes, hip flexors and hamstrings. Although my final scores were much lower on these exercises compared to the plank push and sit through I was working just as hard. Here are my last cycle scores in mission 1
plank push 15
sit thru (28/2) 14
and mission 2 first cycle
revolving table (10/2) 5
Scorpion Crucifix (16/2) 8
my aim is to push these scores to their max by the end of this mission!
I urge you to stay the course because you may be robbing yourself of the benefits of these exercises.

Nenad Rava March 18, 2010 at 12:48 pm

Recruit Mission one is about to finish… It was really transformative… I was in quite lousy condition and now I feel great… also very visible physical change…

I reached the following score:
- Front Lunge: 6 (12/2) – it’s my current physical limit
- Plank push: 10 – have more strength for more, but simply do not have enough time – I do it real fastest I can and I do not get real tired… simply, do not know how other managed to get so much more :-(
- Sit thru knee:6 (12/2) – again, could do 10-15% more, but in that case I fail even more on the next one (the most problematic)
- Pushup: 6 – my limit, I really suck in this… though my pecs are big, they are weak… another proof that the mass is not enough :-)
- Spinal rock: 8 – I tried rushing through it but the technique is then awful, so this is as much as I can do in 20sec… although have strength for 15-20% more
- Tripod: 6 (12/2) – could do 10% more if the time allows – max speed I more than I could even imagine

So, in most cases, it is not so much about the strength, but the time… this is all I could do with my max speed…

One more cycle of the mission 1 to go, but I already prepare myself psychologically for the mission 2…


Joseph March 18, 2010 at 8:30 pm

Hey Scott,

when you get a chance, lay me out a schedule with what I have, a 25 and 45 KB, a 50 lb EZ curl bar and a pull up station. Also I am still trying to figure out the Tacfit diet any help?


admin March 18, 2010 at 8:51 pm

Add your strength training in on the moderate intensity day if submax and continue your Commando training. If high intensity (max) strength training displace your high intensity Commando session, but you must redo the cycle the subsequent four days.

Brenda March 19, 2010 at 8:40 am

Just completed Recruit Mission 1 Day 13 which followed my strength training session today.

Dan Stanchfield March 19, 2010 at 10:04 am

-Have a Mac and can’t download the videos from Deluxe Edition without
PRO version of Quicktime. Is there another way?
-If missed out on the incentives package is there another way to get them?
-Want to add training into this program. What are the best days to do that?
Am training for a 7 mile mud run with obstacles.

Thanks in advance

Dan Stanchfield March 19, 2010 at 10:09 am

Ammendment to previous question:

I want to add “running” training into this program. What are the best days to do that?


Gian-Paul Simpson March 19, 2010 at 8:43 pm

Hey Dan,
First make sure that the video page is the only page you have open in your safari browser, it will make it easier for you to find the file I’m talking about.
Open the videos page and push play on the video you want to download, then push alt/command/A to open the activity window. Click on the page description to show the drop down menu. You will certainly notice an element whose size is over 0.5MB (most of the time, over 5MB). Double-click on it (even if it is still loading), and Safari will download it. If there is no extension such as flv or avi add it.

Brenda March 20, 2010 at 8:52 am

Finished Day 14 of Recruit Mission 1 and 30-minute jog program on the treadmill….

Dan March 22, 2010 at 4:19 am

In the 4 day cycle, what are the best days to add in running training? And does it matter if it is before or after the workout?

Geoff March 23, 2010 at 6:58 am

Hi Guys, fantastic package, as you know, but I have been having problems trying to burn the cool downs, warm ups and reset to dvd – it just wont do it – the exercises are fine and even tho NERO says they are a compatible file type it refuses to burn them.

Any suggestions as to how to resolve this problem? The mobile versions work fine on my noka e71 – but it would be good to be ab le to use the whole programme on the big screen!

Thanks again!

admin March 23, 2010 at 8:31 am

You can try downloading these free and easy-to-use DVD burning softwares. These may help you in burning the videos into DVD:


Brenda March 23, 2010 at 3:43 pm

Completed Recruit Mission 1 Day 15 = score of 61!

Timothy James March 26, 2010 at 1:18 am

Wow! How do you managed to get 61?

Dylan Dundas March 24, 2010 at 3:24 am

I have a 10 K coming up in a few months and would like to train for running while doing TacFit Recruit Series. Is this recommended? If so, what days do you suggest I run on? High intensity days?

Nenad March 25, 2010 at 1:30 pm

I just started Recruit Mission 2 and it is awesome !!! So different from the Mission 1, but I like that. The no. of reps will definitely be lower because this requires much more agility and good technique – the Mission 1 was more about the strength and endurance…
The only problem is that almost all exercises attack my problematic lower back, but this is actually a nice challenge :-)

Julian Warren March 25, 2010 at 3:09 pm

I have a couple of queries regarding the TACFIT diet and supplementation.

1. Almost completed Recruit mission 1 – day 28 tomorrow and so will be beginning mission 2 and shortly after, the transition into the four day diet wave having adhered to the first 40 days prep diet thus far – Coach Sonnon’s diet template includes the addition of greens and glucosamine supplements among others but only only on the corresponding training days – e.g. glucosamine and greens supplement on raw cleanse day and fish oil supplement on protein plus day – is this a more efficient way to incorporate supplements in conjunction with the TACFIT diet, or is it acceptable to include supplements on a daily basis? I have just started adding supplements to my diet and at present have been taking omega 3 fish oils and glucosamine daily – would you advise synchronizing the supplementation with the diet wave as per the template or is this method specific to Coach Sonnon’s training regimen and goals?

2. I have only had to tweak my existing diet slightly during the 40 day transitional phase, but thus far haven’t dropped much weight, maybe just a few lbs. despite an RPE of 8+ on high intensity days, although my total score has improved through each micro cycle – I don’t mean to come across as impatient but would can I expect to see more dramatic changes in body composition and weight loss as the program sophisticates and with the introduction of the 4 day diet wave? I appreciate that results are subjective to the individual but some of the previous post’s seem to indicate some great results already – I’m 5’8″ and 168 lbs. at present – am I doing something wrong here, or am I just expecting too much too soon?
Best regards,

admin April 1, 2010 at 9:29 am

1. These are minimum requirements, not maximums.
2. Stay the course. Restrict your calories more for faster weight loss. However, if you’re continuing to improve your numbers, that’s the real goal. Body composition changes result as a by-product from becoming a better fighting machine.
Who Dares Wins,
Scott Sonnon

Julian Warren April 4, 2010 at 9:39 am

Hi Coach,

Understood – Thanks for the reply,


Dylan Dundas March 26, 2010 at 1:48 pm


Just curious about how to incorporate running/ training for 10 K into this program. Do you suggest I do hard runs on High intensity days and take the Joint Mobility Days off?

admin April 1, 2010 at 9:26 am

Match the intensity to the 4 day cycle. Walk the length of the course on No Intensity days.
Who Dares Wins,
Scott Sonnon

Brenda March 27, 2010 at 8:38 am

Completed Day 16 of Recruit Mission 1 = 67 points!

jim kryzak March 28, 2010 at 4:55 am

Any before and after photos yet

triarius March 29, 2010 at 9:46 pm

I would like to know how am I to fit these routines with my normal, pretty heavy (at least for me right now), training (BJJ, MMA, JKD). Especially:

1. I guess I should do this warmup routine before each training, true? Would it mean those those 6 basic warmup exercises, or more? Would all of them be the best option? (Even if there’s already a compulsory warmup before each training?)

If the training is so heavy that I have no steam to do TACFIT on the same day, except those warmup and cooldown routnes – should I do one of them before the training? After? Which one and how many exercses?

What I mean is that this training on those days can be so heavy (for me at least) that there’s no question (at least now) of doing those heavy or almost-heavy routines alongside. What then?

2. I guess I should try to do this cooldown after each training, am I right? Meaning those 6 basic exercises, or the more the better?

3. On a single off day – all warmup exercises, all cooldown exercises, or something else?

4. On two consecutive days off – the whole warmup routine on the first day and the whole cooldown routine on the second?

Julian Warren March 30, 2010 at 1:54 pm

Read the manual in full, everything is laid out for you to follow along – If you look at the calenders they tell you exactly which exercises to do and when – the warm up and cool down routines coincide with whichever mission you’re currently on.
On No intensity day’s, complete the full intu-flow joint mobility program
On Low intensity day’s you should complete the full prasara yoga
You should aim to fit your other training on the moderate and high intensity day’s.
Your skill training should take priority over conditioning (as per Coach Sonnon), so if you don’t have enough energy to complete TACFIT, you should skip it and just perform the no intensity Intu-Flow program (warm up routine)
I’m certainly no expert but just going on what I’ve learned so far -
Hope this helps

admin April 1, 2010 at 9:25 am

1. Yes, perform the warmup before each training sessions. Perform at least the 6 prescribed; though you may add more recovery (but not more work.) Perform your compulsory training at the intensity level of the 4 day wave. Practice rather than “train” your skills – work for skill acquisition and refinement rather than attribute development. Perform as much recovery as you can; use that which is prescribed at least.
2. Yes. See above.
3. Yes.
4. Perform as per the 4 day cycle. You may add more recovery, but not more work. Warm-up / Mobility and Cool-down / Compensation are both recovery modal domains.
Who Dares Wins,
Scott Sonnon

triarius March 29, 2010 at 10:07 pm

I’ve got quite a lot of files with names like this:


(They are videos showing individual exercises and not 6 of them in one video, like those MissionBrief’s.)

The thing is that I don’t have ALL of them and now I can’t even find where they are.

Could you help?

Dan Newhall March 30, 2010 at 11:11 am

Hi Coach

love the programme – have some issues with my back which means I’ve had to scale back but am gonna start recruit mission again next week. My question is how I can fit my martial arts training in to this schedule. I train martial arts on Tuesday and friday and dont know how this affects the 4 day cycle.


admin April 1, 2010 at 9:21 am

Practice your skills, but if your class involves conditioning and/or sparring rolling, then perform your conditioning at the intensity level of the day in the 4 day cycle, and displace any conditioning if you see your sparring/rolling becoming fatigued. Conditioning is a supplement not a substitute for your fighting.
Who Dares Wins,
Scott Sonnon

David March 30, 2010 at 1:16 pm

What do you think of the idea of taking the cool down poses in TacFit and linking them together with some movements from body flow?

admin April 1, 2010 at 9:19 am

You may add more recovery, but not more work.
Who Dares Wins,
Scott Sonnon

Brenda March 30, 2010 at 4:18 pm

Completed Recruit Mission 1 Day 17. This morning did some tabatas with spiderman pushups and elevated squats.

Dylan Dundas March 31, 2010 at 10:24 am

Is anyone monitoring this page anymore? Just curious as to how to get questions answered.

admin March 31, 2010 at 11:53 am

We have been in a 5 day certification with 100 of our new instructors. Answers will be provided shortly. Thank you for your patience.

Dylan Dundas March 31, 2010 at 8:59 pm

“We have been in a 5 day certification with 100 of our new instructors. Answers will be provided shortly. Thank you for your patience.”

Ok, thanks for the update.

Jose April 1, 2010 at 3:48 am

I broke my toe playing paddleball, I now cannot do the front lunges ( bending my toes from the ball of my foot) until I heal, can I replace the lunges with squats? Also, I took 2 weeks off for mending, do I start the Recruit Mission 1 again or can I continue from where I left off using the squats?

admin April 1, 2010 at 9:17 am

Jose, yes replace with squats – midfoot not ball of foot and only to thighs parallel to ground.
If you missed 14 days, start 14 days back.
Who Dares Wins,
Scott Sonnon

Simon Ridley April 1, 2010 at 9:32 am

Thanks look forward to reading and busting a gut on all these new routines

Brenda April 1, 2010 at 3:15 pm

Completed Recruit Mission 1 Day 18. Leaving for Florida tomorrow, so not sure how much I’ll get in while I’m gone. Going to try to do day 19 in the morning before I go.

admin April 1, 2010 at 4:10 pm

At the very least, keep up on your mobility 18 min program while on the road, Brenda. It’ll be a lifesaver.

Who Dares Wins,
Scott Sonnon

Brenda April 2, 2010 at 4:17 am

Thanks for the advice. I was able to complete Day 19 this morning with a score of 63.

Barry Harrison April 2, 2010 at 6:42 am

Need some advice. Just tried and failed to do my first high intensity workout and only made it to set 5 of sit thru knee on recruit mission one. My triceps had given up, I couldn’t recover in time and my form was in pieces. How should I work my way upto completing the first mission? Do less sets until I can do 6×8? Cut the workout times until I can do 20 on, 10 off?

Didn’t realise I was this out of shape!

admin April 6, 2010 at 10:14 am

Barry, do the full duration and complete set count, but at slower pace. The learning curve is fast. Stay the course.

Who Dares Wins,
Scott Sonnon

Ryan Pena April 3, 2010 at 11:12 am

Hey Coach,

Starting Program 1 Grunt Day 3 today. Love the program.

I was just wondering if there is a goal for reps on the high intensity days like the recruit level has of 40 reps.

admin April 3, 2010 at 12:07 pm


The 40 is a benchmark prequalifier in Recruit Mission 1. It means you have the physical condition to move on to the subsequent missions. This is only for the Recruit Mission 1. However, we can start collecting data on performance averages for other mission objectives.

Who Dares Wins,
Scott Sonnon

chris lancaster April 4, 2010 at 3:59 pm

Very excited, can’t wait !

Josh Malago April 5, 2010 at 4:26 pm

I know you guys have been busy with a whirlwind of courses and seminars, any idea when the pull up plug in will be available? Or did I just totally miss it?

admin April 5, 2010 at 9:05 pm

Josh, very soon.

Who Dares Wins,
Scott Sonnon

Barry Harrison April 6, 2010 at 10:04 am

Any chance of some feedback to my post (april 2)? Could use some help

sylvain beaudet April 7, 2010 at 7:42 am

HI Scott i was wandering if you will be offering your mass assault program to the people who are already your custumer without having to pass throught another person .When i like something i am loyal to them i stick with them and i buy from them .So i dare maybe i will win my point in the near future i hope .Sylvain

Matthew Harris April 7, 2010 at 9:23 pm

Thank you Scott. You have given everyone involved in this a true gem. For some reason this program has my mind focusing on using movement practice, or “training” as a tool for honing my body/mind into a constantly adapting organism. I am in a place of trying to find a balance between physical training and an internal balance of awareness, and this program will facilitate that process greatly. Even starting and completing the Recruit level, for just about all but the true GI Joe’s will provide an amazing base of ability and awareness. Well done to all involved in it’s creation!

Robb Robinson April 7, 2010 at 9:25 pm

Hi Scott

was looking over Mass assult page 11.
not sure as to what you want me to do ?
did i miss a video?
could you let me know


Vincent April 8, 2010 at 7:05 am

I am unable to locate the following link in the deluxe package, any suggestions?
Deehani Endurance Breathing Techniques of the Soviet Special Forces (audio)

Ryan Pena April 8, 2010 at 8:44 am

Hey Coach,

I was just wondering if for the mass assault program the nutrition should be different or if it should be the same as given in TC. Also what is your opinion for Eat Stop Eat? I have been hearing a lot about it and was wondering if it would be wise to implement that along with Tacfit.

Ryan Pena April 8, 2010 at 9:20 am

And to add to my last comment, what are your thought on eating 4-5000 calories a day to “bulk up” and then “cutting”?



admin April 8, 2010 at 9:37 am

Not the first time I’ve been asked. Alternate the Day 3 and 4 diets from the TACFIT Commando Mission Dossier’s 4 Day Diet. I’ll address this in the near future. Then, “cut” by altering Day 1 and 2 diets.
Who Dares Wins,
Scott Sonnon

Jim Nelms April 9, 2010 at 1:36 pm


I am finally getting ready to implement “TacFit Commando” as my primary workout routine after some scheduling issues and had a quick question for you regarding the cycle of training.

After completing Day 4 does one immediately cycle back to Day 1 of TFC the next day (Day 5) or rest the next 3 days (Days 5, 6 & 7) before starting the next cycle (on Day 8)? It appears I am to cycle right back in without the three day break, but for some reason it is not clear to me and I just want to be sure to get the maximum benefit out of what you have put together.

Many thanks for creating what looks to be the ultimate body weight system!

All the best,


admin April 9, 2010 at 7:13 pm


You can insert one TFMA day into the 4 day TCMDO cycle or you can complete a full TCMDO session, break four days, and then launch a full TFMA session. If the former, progress in the cycle uninterrupted. For example:
Day 1: mobility
Day 2: compensation
Day 3: TCMDO mod
Day 4: TCMDO hi
Day 5: mobility
Day 6: compensation
Day 7: TFMA
Day 8: TCMDO hi
Day 5: mobility
Day 6: compensation
Day 7: TCMDO mod
Day 8: TCMDO hi
Day 9: et cetera
Repeat the TCMDO (4 day) cycle any time you insert a TFMA strength day.

Who Dares Wins,
Scott Sonnon

Ben Glass April 10, 2010 at 5:34 am

Hi Scott
Wanted to get the mass assault, Im not a fan of Vince and the way alot of these guys do things and are all tied together, thought you we separate and having to buy his thing first leaves a bad taste in mouth, especially the monthly fees that you need to cancel before 30days…….If we have already purchased your program why cant we get it through you, why go through big Vince?

Josh Malago April 10, 2010 at 12:00 pm

I can’t seem to find a answer to this question through email or through the RMAX forums so I figured I’d try my luck here.

Why is it on some of the exercises in Mass Assault we only use our Strong hand with no alternation? I was under the impression the idea was to build muscle all around not just pack it in on one.

admin April 10, 2010 at 3:38 pm


Use one arm the entire set. On the subsequent set, use the opposite arm for the entire set.

Who Dares Wins,
Scott Sonnon

Aaron Verive April 11, 2010 at 12:04 am

oh okay cool. I was just alternating arms each single one. One exercise would be my right hand, then the other my left, then my right again. ANd reverse that going through circuit then keep cylcling til I’m done. I just got creative. I have a question though, so how long do we do mass assault? Like after we’re done with the 4×7 or the 7×4 do we start over or move back to the commando exercises? So basically how often should we do Mass Assault in conjunction with Commando? (I just started Mass Assault since I finished Program one and two for commando on grunt)

admin April 11, 2010 at 6:51 am

You can alternate missions between TCMDO and TFMA, or you can perform TCMDO on your hi intensity days, and TFMA on your moderate intensity days.
Who Dares Wins,
Scott Sonnon

Robert Zimmerman April 11, 2010 at 10:37 am

I have a question about the no intensity and low intensity days. Do I do the warm up once or six times or do all three warm ups twice? The same is true for the cool downs on the low intensity day. I understood that each days workout was about 30 minutes and I am not sure how I am supposed to get there on those days.
Also, is there a way to work the Mass Assault program into the Commando program or do they need to be done as separate circuits? Thanks for your help.

admin April 11, 2010 at 1:38 pm

Robert, on the no intensity day perform all 3 warmup programs sequentially (18min total) and on the low intensity days perform all 3 cooldowns sequentially.
You may perform a TFMA mission following your TCMDO mission, or an occasional TFMA workout on your strength (moderate intensity) day.
Who Dares Wins,
Scott Sonnon

Marco Bidin April 11, 2010 at 10:55 am

Just finished recruit mission 1, scores from beginning of 42 ended with a 62! feel great, big benefits in my sport as karate competitor!
really curious about mission 2, waiting mass assult program!!!

admin April 11, 2010 at 1:35 pm

Fantastic improvement, Marco.
Who Dares Wins,
Scott Sonnon

Richard Kolbasowski April 11, 2010 at 10:56 am

Hi Scott,
I saw the question someone posted earlier about the “Reset Technique” but did not see an answer for it. It is mentioned in the manual and I understand it should be done between excercises to recover your breathing. What is this technique or do you just take a 60 sec breather between exercises.


admin April 11, 2010 at 1:36 pm

Richard, in the mission sims, the RESET technique is taught between the stations during the 60 second break.
Who Dares Wins,
Scott Sonnon

Marco Bidin April 11, 2010 at 11:00 am

sorry for double-post, but where can i get mass assault program?

admin April 11, 2010 at 1:32 pm
Marco Tan April 11, 2010 at 1:35 pm

I’ve been an avid user of Coach Sonnon’s materials for several years (as far back as GTB 1.1, for those of you that remember that) and recently started Tacfit Commando.

I’ve completed recruit level 1 and am currently on the 3rd cycle of recruit level 2. I am thoroughly impressed with the material. True, much of it overlaps with some of the older material, but adds another layer of sophistication, in addition to introducing new material. I am also impressed that this program can be tailored to a person with virtually any level of athletic ability.

I’ve always been a fan of bodyweight and biomechanical exerises. I did jump on the Clubbell “boat” (if you will) a bit late and do enjoy swinging those, but when I saw that Coach Sonnon was coming out with a new bodyweight conditioning program, I was immediately intrigued. Now that I’ve had the chance to experience it, I’m impressed.

Thanks again, Coach.

Harka April 11, 2010 at 2:48 pm

On the Forearm Frog stretch, Coach Sonnon says in the demonstration “squeeze” while in the forward position. Am not sure what he means…squeeze what and in what direction?
Likewise for the protective reflex that’s certainly there…are we supposed to consciously try to relax that in order to get the knee’s further apart?)

Am on my third active day: 35, 39, 44! Was especially happy that my technique improved significantly. Don’t skip the recovery days, folks! They’ll do you good. ;-)

All the best,


admin April 11, 2010 at 3:08 pm

Squeeze refers to the tuck of the tailbone. Rotate until your pain threshold hits a 3 on a scale of 1-10; 10 being the worst. You can slowly rock back and forth exhaling through the comfort, shaving off the rust and tension.
Who Dares Wins,
Scott Sonnon

Stephen Botka April 11, 2010 at 9:26 pm

One thing about this incredible Mass Assault program is this: i am already on Grunt MIssion 2 of Tacfit.
How do i combine the Mass Assault with what I am already doing?

If I remember correcty Scott Sonnon said we are not to do the Mass program too often.

Im feeling a little overwhelmed, but the good thing is I have so much stuff to do already, and I haven’t even embarked on the club bells training yet, or really started the Mass program, and I still have a long ways to go on tacfit.


Stephen Botka April 12, 2010 at 6:24 am

I’ll combine the Mass Assault with the Tacfit grunt workouts.

How about this idea? For Tacfit moderate intensity, would 80 seconds(with very short stops) X 2 sets of each exercise? Would this produce good results if done in best form possible?

It’s manageable on Grunt mission 2.

Thank you for the time

admin April 12, 2010 at 12:49 pm

Stick to the Rx durations. At 80 seconds, you’re looking at more cardio to endurance, than strength and hypertrophy. Cut down the duration and increase the weight where approx 30-35 seconds / exercise is challenging hard work.
Who Dares Wins,
Scott Sonnon

Bo Perrin April 12, 2010 at 9:18 am

Hi. I am starting the Commando sequence of Mission 1 and just received the MA. I was instructed to use the MA after I finish all three sections of Mission 1. But I am curious.

Will I lose all I have gained from the Commando exercises if I replace them with MA?

Also, will I not lose the benefits of the MA when I go back to the Commando exercises?


admin April 12, 2010 at 12:47 pm

The TACFIT Team was about to broadcast a new piece I wrote addressing this subject. Stay tuned.
Who Dares Wins,
Scott Sonnon

Bo Perrin April 13, 2010 at 6:24 pm

I have a question about the mission calenders. First, when I downloaded the mission calenders the words were unintelligible. Second, when I downloaded the simplified calenders the recruit, grunt and commando all begin with day 29.

Is this correct? thanks

Aaron Verive April 14, 2010 at 2:37 pm

I have a question with regards to Mass Assault. I have started it and its really awesome, but I briefed all the vids and the higher the number (1-4) of the missions, mission 4 looks considerably harder than mission 1. I know it may seem like a big “DUH!!! OF COURSE!” But does that mean after say we get up to mission 4 one day and we adapt to it does that mean we cycle back to mission 1 of Mass Assault or will it be too easy and we are supposed instead cycle only with Commando? Basically wilI missions 1-3 be useless after I make it to level 4 or do they still produce effective benefits on different muscles so I don’t just do level 4. I hope my question makes sense. Thanks

admin April 14, 2010 at 2:47 pm

Phase 4 of Mass Assault is a Commando level mission, so yes, it’s not for the feint of heart. If and when you complete MA4, then after your shore leave, restart MA1 with a heavier weight.

Who Dares Wins,
Scott Sonnon

Aaron Verive April 15, 2010 at 4:16 pm

Oh okay thanks! Definitely appreciated

Bo Perrin April 15, 2010 at 4:20 am

Hello. I am getting ready to start Mission 1C and i have a question about the Push Plank Squat.

When pushing back toward the feet do your knees touch the ground?


Francesco Tundo April 17, 2010 at 7:36 am

Coach Sonnon,
Thank you, great! Recruit mission 1, starting from 26 today 40, first objective accomplished, I can’t believe it! Thank you for this program and the motivational support!
I’ve lost my wife 2.1/2 y ago, went through a terrible financial situation, but now i’m rebuilding everything and winning against everything, and TCMD is definitively an important part of it! As me and Lara were used to say each other, Never ever give up! (Grrr!)
PS. The most important thing I think should be implemented here should be a blog, with dedicated sections (FAQ, downloads and videos, exercises, …). Just a thinking.
Thank you again!

admin April 17, 2010 at 11:10 am

Francesco, sorry for your loss, amico mio.
Keep strong. We are with you.
Forzi i Onore!
Scott Sonnon

Francesco Tundo April 18, 2010 at 12:56 am

Thank you again, Scott!
I promise I’ll go through all the TCMD program to the ending of Mission 3 / Commando.
I owe it to all my friends and my family, that i can support and counseil with my personal victory. Here in Italy it’s a very hard time for everyone and I’m lucky to have the chance to share these difficulties and overcome them, to help all the people around me.
Not bad for a natural born loser… :)))

Marco Bidin April 17, 2010 at 9:40 am

i’m on recruit mission2, looks like less cardio and more technical, am i wrong? still great workout!! i missed the MA assault program and i don’t want to miss the ROPE, how may i know about the issue?

Eric Ericksen April 18, 2010 at 2:17 pm

Really enjoying the challenge – executing the mission with 10 year old daughter to achive PT excellence in a lack luster physical excercise school development program – or as she says – smokin the boyz at pushups. Mr. Sonnon mentioned a tea in the diet plan starting with a K ( Kambucka? ) Where do I get it and what is it?

Also…I thought I saw a juicer/smothie type drink or list of drinks also by Scott….Can you direct me?
Thanks alot. EE

Matthew Harris April 30, 2010 at 3:41 pm

you are most likely looking for Kombucha. It is a fermented tea, don’t worry the alcohol content is less than .5% :P Almost all non-mainstream grocers will carry it, though Celestial Seasonings, the tea company, just started mass producing it so you may it see it at Safeway, etc. Whole Foods has a massive selection of Kombucha. I recommend GT Daves Synergy. It is a fantastic product. To put it simply when imbibed, you get a nice dose of probiotics, beneficial acids, b vitamins, and a very nice alkalizing effect. If you end up liking it, make it yourself, really easy! There are guides all over the internet for making it and acquiring a “scoby”

Per Nyberg April 21, 2010 at 4:20 am

I´m just wondering if you will have a TACFIT certification in Europe in the near future, preferably somewhere near Scandinavia? I´m working hard on TACFIT Commando right now (have started the third recruit cycle today) and I REALLY like it a lot. And I´m interested in becoming a instructor in the TACFIT system. I´m a police officer in Sweden and I can really see the benefit that this system does for people in this line of work.

admin April 21, 2010 at 1:39 pm

Per, next week in Milan Italy. http://Www.cst-Italy.it

Per Nyberg April 22, 2010 at 8:26 am

Sorry, I have no possibility whatsoever to attend that. Do you have a date when you will come again in the future?

Henri Henell April 25, 2010 at 10:01 am

Hi Per,
We are having CST-Instructor Certification seminar in Lærdal, Norway 28.-30.05.2010. CST Faculty Coach Ryan Murdock is coming. Maybe it would be the way to start? contact: post at cst-seminar dot info

Brenda April 23, 2010 at 9:50 am

Finally got back to Commando after being on vacation for 10 days and then trying to get back to a somewhat normal schedule! I’ve been working out, just hadn’t had a chance to do Commando. Completed Recruit Mission Day 20 with a score of 63!

I love the program!

Brenda April 24, 2010 at 9:26 am

Completed Recruit Mission Day 21 followed with Tony Horton’s Power Half Hour Ab Burner.

michel aubin April 25, 2010 at 5:47 am

Hi Scott. I am starting TacfitMassAssault. Assuming my actual calories intake maintains my weight, how much should how much should I increased my calories intake per day? For now assumes that the ratio fat/carb/prot is appropriate.
Thanks for advice.

Ray April 26, 2010 at 9:32 pm

I’m getting ready to start mission 2 at the recruit level. I have started to familiarize myself with the exercises, and have a question. On both the bear squat and the rocca I am to start from the downward dog position, but I am still working on actually being able to get into that position. I have yet to be able to get my heels all the way to the floor. I don’t feel like my hamstrings are that tight. I can’t lock my knees out on the forward fold, but i am not far from it. Can I perform the exercises without my heels on the floor, or should work to achieve that before moving forward.

Thanks in advance

Matthew Harris May 8, 2010 at 5:51 pm


Have you tried walking your hands back, and your feet forward while driving your heels down?

jeff thorpe April 27, 2010 at 2:26 pm

Was curious about a difference between the original manual and the revised one. The original referred to the reset routine on a number of pages, while the revised one doesn’t. Why was it taken out?

Matthew Harris April 30, 2010 at 3:34 pm

Jeff, I would love to read about the reset routines. The copy I received did not have any of this information. Will you email it to musicsphere@gmail.com please?

Todd Plager April 28, 2010 at 10:41 am


Do you have a release date set yet for incorporating pulling exercises (ROPE) into the program?

Thank you!


Peter Todd-Burke April 28, 2010 at 4:58 pm

i was wondering about the reset program as well. i dont see anything in the program about it, why was it taken out??

Todd Plager May 3, 2010 at 4:29 am


I believe the “reset” program you are referring to is the 1-minute “break” between sets. If you play the follow-along video you will see it after each set.


Barry Harrison May 5, 2010 at 12:14 pm

Follow-along videos? Where they only part of deluxe?

Wish I’d got deluxe now….

Keith Krauland April 29, 2010 at 3:43 pm

A query.

The mass assault manual notes that the master program charts should have a protocol listed for the actual number of rounds performed for each circuit. The briefs to say for how long and at what intervals one should perform exercises and allow for rest.

However, the program charts to not given any specification for how many rounds of the actual workout should be performed on their given day. They simply say which movements should be performed, but not for how many rounds.

Am I missing something or is this information in one of the videos?


Herman Chauw May 25, 2010 at 11:24 pm

Each exercise 35 seconds. Total 3:30 for six exercises.

1 minute rest.

Repeat for 6 rounds.

Brenda April 29, 2010 at 3:45 pm

Completed Day 22 of Recruit Mission 1.

Aaron Verive May 1, 2010 at 12:12 am

Hey coach, would like to start by saying thanks! Mass Assault is defiinitely what it says it is and I’m not done with the 7×4 but the gains so far are impressive. I have two questions that I would like answered if you will.
Question #1- Is it possible to do a 7×4 mass assault routine consecutively? Big reason for this is that I’ve injured my rotator cuff playing rugby and my doc says I can still exercise as long as I use pain for my stopping point. I can do most of the exercises still in mass asault just not the single handed ones that have me reach over my head so I modified those. But its easier for me to perform than the bodyweight exercises that stress my shoulder for now.
Question #2- Would it be beneficial to add static holds to the bodyweight commando exercises after I’m done with the routine? A gymnast buddy of mine got me on these a short while before I found your program and I was incorporating them into what I was doing at the time. Or maybe you have another way of incorporating them. I found it really useful to add muscle and attain maximum contraction back when I was using them. So its an if, how, and when question.

michel aubin May 1, 2010 at 5:45 am

I would appreciate advice from the group. I am starting TacfitMassAssault. Assuming my actual calories intake maintains my weight, how much should how much should I increased my calories intake per day? For now assumes that the ratio fat/carb/prot is appropriate.
Thanks for advice.

Barry Harrison May 5, 2010 at 1:24 pm

One for Adam

Your shapeshifter program (sorry, can’t see anywhere else I can ask this) calls for 3 sessions, are they meant to be done consecutively or do you space them out through a day?

And in terms of fitness levels would you say you had to be at Tacfit grunt level before attempting Shapeshifter?

Aaron Verive May 6, 2010 at 11:03 am

alos should we squeeze our muscles while exercising? whether its mass asault or commando? For me it seems to include more muscle fibers, just making sure I won’t get seriously injured or anything.

Herman Chauw May 25, 2010 at 11:20 pm

Selective tension. Use as much tension as necessary to get good technique.

DuBR69 May 7, 2010 at 2:56 pm

Where are the videos to do the first two days of mobility & compensation??!!

Matthew Harris May 8, 2010 at 12:03 pm


Do we finish all of Program 1 ( Recruit, Grunt, Commando ), then move on to Program 2? Or, do we go through all of the Recruit levels for all 3 programs, then move on to Grunt levels?

Thank you,
Matthew Harris

Francesco Tundo May 10, 2010 at 9:30 am

Recruit Mission1 > Mission2 > Mission3 > Grunt Misison1 > Mission2 > etc

Matthew Harris May 10, 2010 at 4:27 pm

Thank you Francesco!

kevin ensley May 8, 2010 at 5:48 pm

I am new to tacfit commando. How do I access this “Ustream” I’ve read about above?

Barry Harrison May 9, 2010 at 9:54 am

So on April 2nd I tried and failed to complete the first high intensity day. Today I hit the qualifying score of 40. Took me a little longer than the 28 days but I made it. I might never be any good at Tripods but my conditioning has certainly improved leaps and bounds

Nenad May 10, 2010 at 10:27 am

Just to report back that I am about to finish Recruit Mission 2 – it was indeed much different than Mission 1, but I enjoyed it: it targeted some of the parts of my body that I did not I have :-) and worked on “crushing the can” so well. Unfortunately, I was travelling a lot and had hectic period, so I was not as disciplined as in the Mission 1 – but the results are there! Actually, even tough I failed to do any exercise for more than a week, there was no major backslide!

Thanks once more for creating this magnificent program!!!

Moving to Mission 3 in 3 days!!! Can wait to start a new experience!!!

Francesco Tundo May 11, 2010 at 11:59 am

Finished today TCMD Recruit Mission 1 – From 26 to 53 (!) Thanks coach Sonnon, moving to Mission 2.

Carr Baldwin May 13, 2010 at 4:30 am

Just reporting in. Completed Recruit Mission Day 28 with a total score of 58. (That is counting each L&R as one rep) I’m promoting myself to Grunt. For anyone who thinks they are too old, remind them that I am 73. If you ever get to the Green Bay area, I’m only 1.5 hours away. I’d like to meet you and thank you for an excellent program.


Aaron Verive May 13, 2010 at 7:28 pm

oh okay he calls them planches. They’re pretty hard to do, but I would like to incorporate them in with tacfit commando. Any tips? Before or after commando or maybe some other time?

Thanks Coach!

Barry Harrison May 14, 2010 at 6:35 am

Aaron, I think you should check out Prasara Primer! The guys have worked out a training guide of how to slot it into Tacfit and some of the more advanced poses are planche-like (peacock, crow).

Aaron Verive May 14, 2010 at 9:08 pm

Thanks Barry! I’ll look into that, VERY appreciated brother.

Manuel Zayas May 16, 2010 at 5:20 am

I’m looking forward in learning a new way to get fit.I have been a weightlifter for many years and as I pass my 40′s its becoming more difficult for my joints, so my looking for ways to say fit and conditioned for my age.

Scott Kinney May 16, 2010 at 6:37 am

Just a quick check-in, I’ve been keeping my training logs on the rmax site; now on Day 5 of Grunt Mission 1.

A couple of things I’ve done with the program: I began adding 1 second per cycle to the compensatory yoga postures; in other words, currently, my postures are 45 seconds per side, or 90 seconds for the single position postures. I’ve just started Prasara Primer.

Also, 1 brief experiment, while traveling recently, I changed the time protocol on my moderate days to the 90/30 protocol. I wanted to see what that was like at the ‘jogging’ level of intensity. I’m not planning to make a steady diet of it, but it made for an interesting contrast to the 20 second ‘sprint’ of the high-intensity day.

So, continuing on through Grunt Mission 1, then Grunt Mission 2, etc. I want to complete all 9 missions before going on to another clubbell or kettlebell cycle. And like others on this board, I’m looking forward to a ROPE (I laugh everytime I see that) plug-in.

Thanks again for a tremendous program. I’ve busted past more than 1 personal plateau in the last 90 days, and I can see continued progress..

Stephen Botka May 17, 2010 at 2:26 am

Hi Scott and all at Tacfit Mass Assault,
I am using Tacfit commando, WHich day should I incert Mass workout from Mass Assault?
Which level do I go with and for how long?
How many reps, and what intensity should i do my Mass workout if I am including it into my Tacfit commando workout schedule?
I tried to find the answer in the MASS Assault manual but for some reason it isn’t clear to me.

Please help me with your suggestions.

Todd Wolov May 17, 2010 at 6:22 pm

How do you access or purchase ROPE?

paul fanta May 18, 2010 at 1:39 pm

Got ROPE and feel good.

Is Mass Assault going to be re-released?
The old offer didn’t feel right…

Also, what is difference between knee infinities and outside knee circles?

paul fanta May 18, 2010 at 1:49 pm

I want to go all the way thru a long cycle of TCMDO and want to make sure I understand I can basically double up on the moderate day :

…”insert ROPE training into your TACFIT Commando moderate day, you should still practice the techniques of your TACFIT Commando exercises as a dynamic warm-up.

You may do this for any moderate day in cycles 1-6, but not on the moderate day of your final cycle (Day 27). You need that day to prepare for your final peak performance on Day 28. That peak performance is the primary goal of your cycle. “

admin May 18, 2010 at 3:56 pm

Paul, not double up. Exchanging ROPE for TCMDO on the MOD day but PRACTICE rather than TRAIN the Commando techniques before the ROPE session

Niklas Hibbs May 18, 2010 at 8:46 pm

Knee infinities get “inside” of the knee, circles get “outside” infinities are difficult but try different torque with the leg and make the figure 8 just practice till you feel it is right

Stephen Botka May 18, 2010 at 11:01 pm

To Admin,
In Mass Assault is it expected we stick with each level for 1 month? and do each exercise 8 times?
I am concerned about overtraining if I do TCMDO and Mass on the moderate day.

help appreciated.

Barry Harrison May 19, 2010 at 8:43 am

Stephen, you’re not meant to do Commando and Mass on the same day.

Niklas Hibbs May 19, 2010 at 3:54 pm

I am doing tacfit commando and want to know the best way to use ROPE and mass assault for the maximum muscle gains, i know the rules into adding them just want to know when and where or if I should use only mass assualt

admin May 19, 2010 at 7:10 pm

Alternate TCMDO and TFMA, and add in a ROPE session ever 2-3 cycles to shock the stabilizing and synergizing chains into activation. This will maximize systemic growth.
Who Dares Wins,
Scott Sonnon

Niklas Hibbs May 20, 2010 at 2:54 pm

so that means switch between missions of commando and mass assualt but should I add ROPE on moderate day every 2-3 cycles or add in the ROPE program every 2-3 cycles, thanks in advance

Niklas Hibbs May 21, 2010 at 11:01 am

I meant to ask if if i should add it in on the moderate day every 2-3 cycles or the moderate and high intensity days every 2-3 cycles whatever is best ill do

admin May 21, 2010 at 1:26 pm

On the moderate day alone.

Steve Fisk May 19, 2010 at 4:29 pm

I bought the ROPE course, but did not download it as I was out of the country. I have since lost the download page. How do I go about downloading now that I am back in the country? Steve

paul fanta May 20, 2010 at 6:38 am

I had a 16 hr work day and missed TCMDO plus had diet of just junk.
How do I reset my calendar?
It would’ve been day 23 programme 1 level 1

Plan to just roll back to last no-intensity day: day 21

admin May 20, 2010 at 1:43 pm

Get your diet straightened. Stop disrespecting yourself. To train like a fighter, you must eat like one: austere, clean and consistent.
Roll back to 21 and resume.

Who Dares Wins,
Scott Sonnon

Barry Harrison May 21, 2010 at 7:59 am

Scott, is there any chance the deluxe part of the product could be made available for those who foolishly (!) only got basic?

Niklas Hibbs May 20, 2010 at 2:47 pm

thanks for answering my earlier question, i dont have much money and want to get only one set of dumbells for my strength training in tfma but how do i pick the right weight? Like a percentage of my absolute max on a particular excersise would be great

Thomas Eagan May 20, 2010 at 8:37 pm

Coach Sonnon,

I’ve purchased several of your products. I am overcoming many old injuries and becoming limber like I was in my youth. Thank you for making this knowledge accessable.

I’m just finishing round two of the recruit program. I’m having trouble with two excercises in the cool down: The pigeon pose and seated twist. My legs are fairly flexible in every direction except for those two excercises. I can do a split, and sit as though I am chambering two round-house kicks with the insides of both ankles on the floor, but I can barely sit cross-legged, and the lotus position has never been possible for me. Do you have any suggestions that would help me increase flexibility for the pigeon pose? Do I need to stretch more frequently, or should I back off and modify the stretch to something I can handle and accept that for now? I don’t feel pain when I do the pose, just rigid inflexibility below and behind the hip joint.

Thank you.


admin May 21, 2010 at 2:24 pm

For pigeon modification, place your crossed from leg on a table while standing. Work on swaying your hips right and left and then twisting in and out toward the front leg.
For spinal twist modification, sit backward in a chair with one leg to the side and the other crossed over. Use the back of the chair to brace the outside of your shin/thigh to perform the release.
Who Dares Wins,
Scott Sonnon

paul fanta May 24, 2010 at 10:57 am

“…place your crossed front leg on a table…”

harka May 21, 2010 at 5:32 am


A few questions regarding TFC/R2:

1. The revolving table gets a lot harder the further your hands and feet are apart (and thus easy to cheat yourself). What’s roughly the minimum distance one should aim for in this exercise?

2. Should the entire sole of the foot touch the ground during the scorpion exercise or are toes/balls of feet sufficient?

3. Should the entire sole of the foot touch the ground on the return portion(s) of the bear squat and the rocca push-up (mine aren’t so far)? Does it even matter?

Thanx for clearing that up and all the best!


admin May 21, 2010 at 2:21 pm

1. Make it hard: At least a 6 on a scale of effort 1-10; 10 being the hardest.
2. Since it’s conditioning and not a stretch, ball of foot is fine, but ensure that you rotate at the thoracic and not at lumbar spine.
3. Yes, separate your feet until they can.
Who Dares Wins,
Scott Sonnon

paul fanta May 21, 2010 at 8:09 am

Mass Assault re-release?

Barry Harrison May 21, 2010 at 1:55 pm

Paul, Scott mentioned Mass assault 2.0 in his vid conference so look out for that buddy!

Jean-Rene Filion May 21, 2010 at 4:57 pm

I was wondering if there was any tacfit coaches or trainners neer montreal? can you email me at mysteriorules@hotmail.com thanks.

paul fanta May 24, 2010 at 10:56 am

I like the modules and would be also interested in fitting a sprinting/running module into the program.

paul fanta May 24, 2010 at 5:57 pm

after building up to a surplus of energy on the main program!
probably 90 days from now!

admin May 24, 2010 at 7:35 pm

We’ll talk about it. We’ve never really published any direct material on sprinting, but if there’s enough interest in a plug-in, we can consider it.
Who Dares Wins,
Scott Sonnon

Kathy Barrett June 6, 2010 at 9:21 am

I too am interested in running/sprinting plugin. I saw there is a RMAX powered running video. Is it anything like The Pose method of running?

admin June 6, 2010 at 4:15 pm

POSE is a different technique designed for track and field. Our methods primarily address crisis response in the tactical lifestyle. How you run, for example, in perfectly engineered running sneaker on the perfectly flat track differs from outdoor contour changes and non-running shoes.

Aaron Verive June 1, 2010 at 12:46 pm

well Paul the tabata protocol we use in the workouts was orginally a sprinting protocol, but as you’ve seen it works wonders with Scott’s exercises. You’re still getting all the benefits of sprinting if you perform commando to the best of your ability to where you’re breathing SUUUPER heavy from pushing your body to the max. I noticed that when I sprint a 40 or a 200 that I’m actually improving my times despite not actually sprinting for the training all the time. But yeah I still get your point brother, sprinting is very effective when time is really short.

Kim McCoy May 24, 2010 at 1:38 pm

I had a similar problem to that of Steve Fisk. I bought the rope program, was unable to log in, requested login info, did not receive it until today.

Would like to get the rope course I paid for… appreciate any help I can get in this regard!


Kim McCoy

Scott Kinney May 27, 2010 at 9:19 am

Another check-in. I’ve been working through steps in the diet recommendations in previous missions. Adding 2+ liters of water each day was a bit of a challenge, but I’m good now.

I’m on my first cycle of the 4-day diet; yesterday was a Cleanse day, today is a balanced day. My normal diet is a South Beach diet. So my current mental image of the 4-day diet is to look at it as a delta from what my normal South Beach day would be. So, for example, the cleanse day is less protein than normal, and carb-load day would be more carbs than normal. If anyone with more experience can see where this approach will lead me astray, I’d be grateful for corrective advice.

Fortunately, I’m used to lots of fresh vegetables and fruits, and already know better than to eat bananas (LOL), so that aspect of the 4-day diet is not likely to represent a challenge to planning, shopping or preparation.

Anyway, just a check-in, more to come.

paul fanta May 27, 2010 at 12:35 pm

whatsamatter with bananas?

Scott Kinney May 28, 2010 at 2:14 am

Nothing wrong in a categorical way. It’s just that I get a kind of sugar ‘crash’ a little while after eating one, or mixing it into a smoothie. I thought it was just me, but I’ve recently seen similar comments by others, I also can’t eat apples on an empty stomach without becoming ravenously hungry….

admin May 28, 2010 at 7:20 am

Scott, the sugars in fruits cause crashes just as much as refined sugars.
Who Dares Wins,
Scott Sonnon

Kathy Barrett June 1, 2010 at 11:20 am

Just did day 3 mission 1 recruit level moderate yesterday. Felt like I was holding back to moderate level, felt like I could push harder, only scored 39 points, but OMG I am really sore today! My tricepts, lats, glutes, even my intercostal muscles between my ribs are sore but in a good way. I assume I should drop back to no intensity mobility exercises today instead of going for high intensity like scheduled?
I was so looking forward to the high intensity day but I feel I might hurt something. I love the workout BTW

Aaron Verive June 1, 2010 at 12:51 pm

Hey Kathy, personally that’s what I do and I’m doing the grunt level now and when I start a new mission I notice I’m more sore than usual and tired from the change so I do what you suggested and start over with the no intensity day with the warm ups. I don’t know what Scott would suggest but personally its worked fine for me.

admin June 1, 2010 at 3:44 pm

Add in another no intensity day, until you’re recovered from the DOMS.
Good job holding back. Wanting to push more, and yet still that sore proves that you have the perfect combination of character flaws to make a commando. However, good job yoking it back. That’s what it REALLY takes. Instead of a Pyrrhic victory, you’ll win the war by fighting harder another day (once recovered).
Who Dares Wins,
Scott Sonnon

paul fanta June 4, 2010 at 9:15 am

completed prog1 level 1 wednesday
taking extra “no intensity” day

but the real question,
is this a good opportunity to go through one cycle of
ROPE before starting the new program2?

hey scott, hope to see you in san ramone!

Barry Harrison June 3, 2010 at 12:22 pm

Are there any recommendations for workout timings? I usually workout in the early evening after work or mid-afternoon on weekends. How about mornings? I’ve done no and low-intensity sessions first thing occassionally but never medium or high-intensity.

Aaron Verive June 3, 2010 at 8:47 pm

I like do my medium or high in the afternoon after I get a couple good meals in me personally. I heard its not good to workout on a empty stomach that doesn’t mean you workout right after eating but I do workout after 1-2 hours of eating, I feel energized personally. I don’t workout at night when its dark, I don’t feel as pumped as evening kicks in.

Scott Kinney June 4, 2010 at 8:47 am

Apparel request/suggestion….

Just got the email about video testimonials (not that anyone’s ever going to see *this* mug on the small screen).

Among the bits and bobs; will there be a velcro-backed patch?

admin June 4, 2010 at 4:49 pm


Presently that insignia is only available for our training units, but we’re considering a variation for the public.

Who Dares Wins,
Scott Sonnon

Miguel Rivera June 4, 2010 at 6:26 pm

What happened to the 1 minute primer video?

Miguel Rivera June 4, 2010 at 6:40 pm

Disregard on 1 minute video. Included in follow-along videos.

Scott Kinney June 7, 2010 at 4:03 am


Thanks for considering the patch idea.

Training question: Is there a minimum Q established for Grunt Mission 1?

Thanks in advance,

Scott K.

admin June 7, 2010 at 11:42 am

Yes, 40, Scott.

Scott Kinney June 7, 2010 at 12:39 pm

Thank you.

Chuck Walker June 8, 2010 at 4:58 am

So, I get the following e-blast but when I click to read the blog it takes me to the login page. Fine, I login but there’s no blog. ?????

Hey Chuck,

Fitness industry gurus agree that the kettlebell is an excellent
portable training tool. It’s simple, it’s effective, and the
equipment isn’t easy to break.

Scott trained under kettlebell champions in Russia, and he went on
to develope a wide range of tactical fitness applications for this
tool that are specifically geared to the needs of his clients in
the field. Some of his applications are obvious. Others are
expedient. And a few of them are likely to surprise you.

Surprising use for kettlebells —> Click to read the blog post

We’re pretty sure none of you thought of this….


Steven Sierra June 8, 2010 at 5:05 am

Coach Sonnon or anyone on the Tacfit staff: On the exercise for the rocca forearm & the bear squat, I had trouble the first time. The first time my hand kept slipping on the matt & my lower back was bent. Today I used a concrete block with my hands so they wouldn’t slip on the matt and I used the block to back my feet into so I wouldn’t bend my lower back. Is this method ok?

Steven Sierra June 14, 2010 at 5:34 am

Anyone out there. I would like help on the two exerises I listed above. I forgot to mention I used the concret block to hold my hands so they wouldn’t slip on the matt during the exerise for bear squat and backed my heels in the block for the rocca forearm so I wouldn’t bend my lower back. It’s working, but is this method ok?

Steven Sierra June 8, 2010 at 5:06 am

Also, where is the link for the surprising use of kettlebells? The link directed me to here.

Marco Bidin June 9, 2010 at 10:20 am

i first injured my left heel during my sport class, 2 weeks off to walk again, then after the first session post-trauma again to my right ankle, seems that i should stop for other 10 days.. in total it’s about one month stop. I ended the recruit mission 2 and bought your fantastic ROPE program, what should i do after my forced pause, continue from where i stopped, or step back? i remember your words about the need of our body to stay in horizontal position when overtrain.. thank you for attention, i look forward for some enlightening words
thanks in advance

Marco Bidin

Scott Kinney June 14, 2010 at 9:51 am

Wrap-up on Grunt Mission 1 (copied from my Rmax forum thread)

Wrap up Notes:

I may not be the brightest bulb on the tree, but it has taken me until this mission to really ‘get’ the concept of managing RPE within the bounds of RPT.

When I realized that my increasing numbers were at the expense of form (as measured by depth/amplitude of movement), I also realized that I was cheating myself. Being faster at a shallower movement doesn’t mean spit tactically (or even just from a martial arts/sparring perspective). You need to access the full range of the movement with explosive power. (OK, you can stop laughing out there in the back…..I finally got it)

Next up is Grunt Mission 2, and I’m a little scared because it’s got 3 flavors of push-ups all in sequence…. Ah well…

Charles Wigan June 16, 2010 at 1:36 am

hope this question isn’t too thick: warmup level 1 grunt, in the wallchart and calendar it has 18 60 second exercises, on the video it has 6 60 second exercises – where do the other 12 live?

Scott Kinney June 28, 2010 at 1:56 pm

On the video page for the warm-ups and cool-downs; they are shown as separate programs. So, you would need to look at the warmups for programs 1, 2 and 3 to see all of the movements. Same is true for the Compensatory yoga poses (or the Cooldown).

Are you starting at the Grunt level?, he asked, realizing it’s really none of his business.

jeff June 17, 2010 at 4:15 pm

A few years back I developed one of the worst cases of tennis elbow along with golfers elbow possible. Took 2 years to finally go away (and then i got a milder case in the other arm from overusing it during that time, but it only lasted 1 year.) Really sucked bad. Been ok since then, but just started ROPE and really overdid it on the first cycle, having no real clue at how many reps to start with, and got one hum-dinger of DOMS, which is just now past. But, I feel just a slight soreness where my original T/G elbow was. Is there a particular compensation exercise I can add in that will help alleviate this? I don’t want to go through that %^#&%@ mess again.

James Stewart June 21, 2010 at 2:52 pm

I think this site needs a community forum =-) A Blog isn’t efficient to support multiple simultaneous threads.

James Stewart June 21, 2010 at 2:57 pm

Just finished Recruit Level 1 workout. A tad more challenging than would appear at first glance. I like it! ;-)
The “Sit Thru Knees” got my wrists tweaking at the thumb to wrist intersection. Quite uncomfortable and concerning. I “think” I was practicing proper form. Anyone else feel this,or have any suggestions how to avoid it?

Scott Kinney June 28, 2010 at 2:03 pm

Focus on planting your hand flat on the floor. Just like there’s mid-foot balance, there’s mid-palm balance for movements that require you to support your weight on your hands. Mid-palm probably isn’t precisely correct, you’re looking for the center of mass for your hand, which is actually just a little bit above the heel of your hand.

Anyway, just my opinion, smarter people will have better answers.

James Stewart July 8, 2010 at 2:01 pm

Thank you for the reply! Seems to be helping! A lot, actually.

Robert Pridmore June 26, 2010 at 8:45 am

I am unable to open any of the videos once they are downloade to my desktop
I also have deluxe edition components and unnanounced bonuses which I can’t open at all

Andy Taylor June 26, 2010 at 7:19 pm

Hi guys, submitted a ticket some days ago about an incorrect charge to my credit card – is anyone looking at this, cheers, Andy

brindley cupido June 30, 2010 at 11:47 am


admin July 2, 2010 at 6:06 am

It depends upon the movement. Start light – 15-25lbs range to be sure.

Who Dares Wins,
Scott Sonnon

Aaron Verive July 3, 2010 at 3:47 pm

Hey coach quick question. I’ve purchased ROPE and its great. But I’m a little confused about how to properly integrate with commando. I still want to do commando and progression with that but I also want to use ROPE. To integrate ROPE with commando can I just do ROPE on my moderate intensity days and do Commando on my high intensity days? Also I’m a big fan of the 7×4 schedule that is proposed in Mass Assault and ROPE. Can I use that same schedule with commando? I’m asking because it wasn’t a schedule option in the commando brief manual. Thanks again.

admin July 3, 2010 at 7:37 pm

Optimally, cycle your Commando with Rope, one mission after another. You can integrate your Rope into a Commando cycle on the Moderate Intensity Day (because you need to focus on the strength of stabilization). However, you cannot progress in your Commando cycle until you complete a 4 day wave as prescribed in any one mission. So, if you add in a Rope, you have to repeat that 4 day wave again.
Yes, you can perform a 7 day wave with Commando.
Who Dares Wins,
Scott Sonnon

Aaron Verive July 4, 2010 at 9:19 am

alright thanks! That helped a lot. Again, its well appreciated coach.

Mike Loftus July 4, 2010 at 7:31 am

Hi Coach,
I was on youtube today and watched a vid called Prasra Yoga Parkour Urban Flow. This was a great idea for Agility Training for the Tacfit Commando regime. ere is the Video: [url]http://www.youtube.com/watch?v=duMScxR7LJ8[/url]
I was wondering if this is something you are developing as a plug-in for TFC?

admin July 4, 2010 at 1:34 pm

Yes, it should be released this year. I’m most excited about this project because this has been one of the most unique weapons in the TACFIT armory.
Who Dares Wins,
Scott Sonnon

Amy Kolodzy July 6, 2010 at 10:45 am

Just purchased the deluxe version. Cannot download videos, says I must purchase Quicktime 7 Pro for $30 in order to download these videos. Is this true?

James Stewart July 8, 2010 at 2:03 pm

No. I have the QuickTime Player Version 10.0 (114) on an Apple computer. I do not have QuickTime Pro. Downloaded all the videos fine.

William Anagnostaras July 8, 2010 at 8:05 pm

I have just started reviewing all the material and downloading it. Congratulations. This is truly great stuff. But I have been seriously playing around with BER for a few months so hopeully getting into Tacfit won’t be too difficult. I have gotten started on Mission 1 Recruit level and did my intu – flow no intensity day today performing all of the intu-flow exercises on all three warm up videos. I will be doing the low intensity prasara flow tomorrow and I understand that I am to do all three of the prasara videos. My question is this: as a warm up to the prasara flow compensation videos, do I also perfom all the exercises on all three of the intu-flow videos prior to the prasara flow or just the first one? Thank you

Barry Harrison July 9, 2010 at 5:25 am

Your day 2 calendar shows it’s a low intensity day, which means prasara compensation. There is no requirement to do mobility exercises on low intensity days.

admin July 10, 2010 at 4:52 am

You may always add more mobility / no intensity on any day.

brindley cupido July 12, 2010 at 1:04 pm

hi coach
when are we getting the plug in for rope and TFMA with the TFCMDO? I bought all three but feel it is time to put on some mass and have some fun with the rope

jeff July 12, 2010 at 6:42 pm

I’ve finished All 3 Recruit Missions of Commando and about to finish ROPE Recruit. Getting ready to start Mass Assault and am a little confused. There are 4 levels, and by the schedule (4-day wave) you’re supposed to do level 1 3 times, level 2 twice, then level 3 once, then level 4 once? I noticed in an earlier post that level 4 was Commando level. Do I have the schedule right? (The program is just a 1-month mission, and not 4 different missions?)

Next, I’m thinking that as I go along, I should do the 3 missions for a level (TFC Grunt A,B,C) followed by 1 ROPE mission, followed by a MA, then repeat the whole cycle, as opposed to tossing in a day of ROPE or MA in here and there. Would there be a better way to incorporate all the different programs?

Last – I see that there is now about to be an offering for TFC 2.0. Is that going to be a different program than what we purchased, or is it a re-release at a savings for others?

brindley cupido July 12, 2010 at 9:31 pm

one tough workout

Scott Kinney July 13, 2010 at 9:27 am

Grunt Mission 2: Day 28: High Intensity

Mobility Routine: Check
#1 -> #7
Ex.1 – 06 -> 07
Ex.2 – 08 -> 12
Ex.3 – 05 -> 09
Ex.4 – 07 -> 10
Ex.5 – 06 -> 10
Ex.6 – 12 -> 16
Total- 43 -> 64

4 rounds of Vine Beginner, each round starts at the top of the third minute
TFC Compensatory +plow +rabbit +peacock

I just could not get to 8L/8R for the Lunge Twist Knee, the best I could do was 8L/7R before the end of the round. I liked the smoothness and the depth, but I could not get the tempo up.
My mental goal was to have 10 scores for each of the 3 flavors of push-ups, but all I could do in this evolution was 9, 10 and 10.
To go faster in the Swinging Tripod, I had to do active pushing and pulling with my legs, instead of relying on momentum.
I took the same approach to the diagonal bridge, just doing a pull and push with the driving leg. At times it was like running (well, jogging) while lying on my back.

This closes out Grunt Mission 2. Next up, you guessed it, Grunt Mission 3.

Barry Harrison July 13, 2010 at 11:21 am

Scott, did you go straight from recruit to grunt or did you do a mass month in between?

Scott Kinney July 13, 2010 at 1:31 pm

I’m just going straight through TacFit Commando pretty much as written. The only plug-in has been Prasara Ver. 2.0.

When I complete Commando Mission 3, I may do 1 cycle of R.O.P.E. before a clubbell mill density cycle, but I have a while before crossing that bridge. I might even interleave the two to create a single 4×14 program.

jeff July 13, 2010 at 4:30 pm

Prasara 2.0? Where’s that from? I never got an email or notice about that!

Scott Kinney July 13, 2010 at 6:08 pm

It’s not part of TFC, it’s a revised version of the Prasara Primer put out by Coaches Hurst, Fossett and Ilano. They developed a practice regimen for each of the primer flows that fits right in with the 4×7 format used in TFC.

admin July 13, 2010 at 6:01 pm

Barry, you can do either.

Barry Harrison July 14, 2010 at 10:35 am

Mass Assault for a month it is!

Scott Kinney July 13, 2010 at 10:25 am

Any advance information of TFC 2.0 for us current members?

admin July 13, 2010 at 6:01 pm

Scott, it’s coming.

Scott Kinney July 13, 2010 at 6:10 pm

Thanks, looking forward to it.

jeff July 13, 2010 at 2:10 pm

In addition to my previous few questions from yesterday, I had another pop-up.
If I wanted to do the ISF Challenge as a mission, what Mobility and Compensation exercises should I perform?
Those are important parts of the standard TFC packages, but they’re missing from ISF.

admin July 13, 2010 at 5:59 pm


They’re not missing. They’ve just not been shared publicly. If you and others are interested, we could consider making it available to the general public.

jeff July 13, 2010 at 6:03 pm

yes, I’d appreciate that very much.

Mike Loftus July 14, 2010 at 7:11 pm

Is there going to be a Webinar about the new TFC 2.0? I am curious of the changes.

Scott Kinney July 15, 2010 at 10:40 am

Question on Grunt Mission 3

The shin-box invert is shown in the instructional vids as being done on one side. In regular practice we would alternate within the round, right?

admin July 15, 2010 at 11:28 am

That’s correct.

jeff July 15, 2010 at 1:23 pm

For the ISF Mobility and Compensation exercises, how will we be notified what they are?

An issue related to this matter occurred to me, but I think it would best be handled off-forum. Could an admin email me?

admin July 15, 2010 at 1:38 pm

For the free program? We haven’t offered free warmup and cooldown ISF programs. Feel free to contact support@tacfitcommando.com for any product questions.

harka July 15, 2010 at 1:25 pm


TFC-R3: Am not clear about the Swing Plank Knee.
Does the knee and shin get placed back on the ground after the side switch and stay there while pushing back (carrying a good portion of body weight), or do they hover just above the ground the entire time and only hands and feet touch the deck (a lot harder to do)?

admin July 15, 2010 at 1:35 pm

The knee version is on the ground. Grunt level hovers never touching.

Kevin Dougherty July 16, 2010 at 10:36 pm

In the 1970s, while stationed in Germany in the U.S. Army (Baumholder Germany), somehow or another I was volunteered into the role as my Infantry company’s PT instructor. As an Army PT instructor, you basically are not in charge of any particular fitness regimen of your own choosing, but are mandated by an exercise sequence called the daily dozen and this I would lead the company formation in routinely following my barked cadence. Even then, as a young twenty year old green soldier I couldn’t surmise for one moment what any of these movements were accomplishing in what we actually did in our daily tasks and missions. Yes, it was exercise but it was so monotonous and without challenge (except for the fact I called formation in sleet or fog -the usual weather in Baumholder- five mornings a week at 4:30 am).
Even though mostly young in age, I witnessed a lot of injuries, especially back and knee stuff because of the training protocol proscribed at that time in the Army. It pained me to witness this combat-readiness draining injuries especially seeing that I was standing out in front of the soldiers (man-oh-man, did I love being a temporary boss of the brigade commander, the sergeant major, the company commander, especially him, albeit for only the length of the PT session).
Did the daily dozen do its job in enhancing the missions and tasks at hand? Maybe. It kept us in reasonable amount of physical shape for combat readiness. But for the purpose of improving our soldiering and more importantly, training the body to that of a body-awareness intelligence that saves lives (the greatest motivating factor I’ve seen in combat is that of saving your mates and your own ass). Does the rote exercise program have the potential to save lives?
Tacfit does. I’ve come through a lot of physical fitness and martial arts systems since my Army days. Many of them you might call dynamic (e.g. I moved to California to study Capoeira and I spelunk) but from my study and doing Tacfit, I’ve immediately noticed its real-world application of body movements and strength that gives me such an ah-ha familiarity with the Tacfit exercises that I just knew would get me out of a tactical jam and save my life.
It is fun and it’s challenging. So challenging in fact that admittedly I have at times cussed in cadence with the workout and have left my sweat on the ground. Oh, but what a joyful and accomplishing sensation on completion.

jeff July 17, 2010 at 9:59 pm

Any word yet on what the difference is with the new TFC 2.0 compared to what we have?

aaron fisher July 18, 2010 at 3:28 am


An aswer to this question would be greatly appreciated. Keen to know the difference, and if there are any deals for those of us who already have TFC 1.0 Many thanks

Barry Harrison July 18, 2010 at 4:01 am

There’s an updated manual in there now!

Barry Harrison July 18, 2010 at 4:22 am

Mass Assault on the No & Low days…. the videos are only 6 movements (mins), is that it? Or do you repeat the sequence 3 times?

jeff July 18, 2010 at 4:53 am

You actually repeat it for a total of six times, with one-minute breaks between.

jeff July 18, 2010 at 5:43 am

corection…didn’t pay close enough attention to the post. The manual says do the “No-days” 3 times. The “Lo-days” do joint mobility once, followed by the Prasara three times.

Barry Harrison July 18, 2010 at 8:49 am

As I’m on ‘shore leave’ after completing recruit level I’ve been doing mobility every day until I start Mass Assault. Today, after reading it in the new version of the manual I did a full mobility session followed by a full prasara. A mini-workout in itself!

brindley cupido July 18, 2010 at 9:15 am


Jose Luis Hernández July 18, 2010 at 10:40 am

Great program. But I don´t find the deluxe Component #2: Rapid Recovery & Breathing Secrets of the Spec Ops. Where can I download it?

Thank you

admin July 18, 2010 at 12:54 pm

Hi Jose,
This is what you should look for in your DL portal:
Deehani Endurance Breathing Techniques of the Soviet Special Forces (audio)
Download Audio <— Right (Ctrl Mac) Click and Save to Disk

Jose Luis Hernández July 20, 2010 at 12:38 am

Thank you. Now I have found it.

But as I am Spanish and my English is not very good, I am able to read English but is very difficult to my understanding spoken English. So I want to make a request for you: could you write the most important parts o that techniques in a pdf, for the ones who have a poor English (like me)? I know it should be and extra work, but I´ll be very grateful about it.

Thank you, and as I have told you before, I think this is a great program.

jeff July 18, 2010 at 3:24 pm

The additions to the Mass Assault program look great. I notice that there are references in the new manual to the Drift and Acceleration videos where there are supposed to be links. Are those going to be on the Mass Assault page eventually? I can’t find them.

Barry Harrison July 18, 2010 at 10:56 pm

Good spot Jeff, looks very cool indeed

Rolf Jordi July 19, 2010 at 7:09 pm

Good Day,
Do we start Mass Assault on the no-day? Day five?


Dean Jolly July 20, 2010 at 2:52 am

Hey guys, I have no links up even logged in? Keen to access those goodies….

Gary Deathridge July 20, 2010 at 4:13 am

would you recommend a good read first or dive in with both feet!!! only been doing tac stuff for about a month properly and like it loads will be using this in my own gym come January excellent movement work outs,and its funny cause the damn stuff hurts loads yet my knee pain is less

Torsten Nielsen July 20, 2010 at 4:49 am

I just reinvested in Tacfit Commando, but not ROPE or MassAssault – I have those as well.
Just wondering, why there’s no link to MassAssault on this page. I would have liked to get
a look at the MassAssault bonuses, but I think investing in everything again is a little over the top for me.

Torsten Nielsen (rTfact)

Yuriy Zavgorodniy July 20, 2010 at 5:44 am

Thanks a lot !

Bob Ross July 20, 2010 at 6:12 am

This is exactly what I’ve been looking for, can’t wait to get started!

Steve Taylor July 20, 2010 at 6:47 am

you absolute stars thankyou, you have gone above and beyond

Pete Genot July 20, 2010 at 1:27 pm

Hey Guys,

That is AWESOME!!! Demand was so high for this incredible product that the servers crashed!

That’s gotta suck…and yet feel really good at the same time!

Congratulations on your success. I picked-up the Deluxe copy today too…paid for it just like everyone else…and I can’t wait to try the new stuff I haven’t already been doing.

Wishing you the best,


John Strain July 20, 2010 at 2:00 pm

Having had both knees replaced 5 years ago (with a resulting 20 pound lifting limit), and having reached age 70 some months ago, I have been looking for a fitness program that seems feasible for me. This looks like it could be it. I still see myself as younger than my oldest son is now, and would like to be able to live more like that than I can at present.

Marco July 20, 2010 at 2:12 pm

At $197 this is the best money and value ever!
But at $97 it’s unfair, it leaves me without freewill!
It was a MUST!

Thanks so much!
Gratefully part of this group,

Marco G.

Flemming Laigaard July 20, 2010 at 11:27 pm


Looking good, can´t wait to get started.

keep up the good work

James Webster July 21, 2010 at 6:43 am


Just bought the deluxe edition and can’t wait to get started! Just one question though, where DO I got to register if I can’t do it via the login. I need to set up a username/password combo I assume.

Thanks in advance!


Ben Tilley July 21, 2010 at 7:37 am

How can I add the R.O.P.E. package to my Deluxe Edition?

Jean Paul Nazario July 21, 2010 at 9:02 am

Mr. Sonnon

I just started TACFIT today. Whoa. Simple is definitely not easy. I have a couple of questions for Mr. Sonnon.
One is technical and the other one is about the program itself:
1) Are there any limits of how many times you can download a given file? Can I download them in more than one computer for my personal use? (I have trouble burning the videos on dvd on the computer and was thinking downloading them on another computer in order to download them on cd)

2) Can the workouts be done for reps instead of for time? I understand this is a very specific protocol (Tabata), but without an interval timer it can be quite annoying checking time and keeping good form. I was thinking of something like 8 sets 2-3 repetitions short of failure, with minimum rest between sets (two really deep breaths as a measurement), for high intensity days. These are some ideas, not sure they would work though. Any input is appreciated.

Thanks in advanced.

admin July 21, 2010 at 9:15 am

Jean Paul, I believe that you can always download it as a Commando client.
The protocol is specific. Consider a Gymboss for $15, or even an egg timer at a dollar store. You can also use my follow along audio since it’s timed. And there are free online timers as well.
Who Dares Wins,
Scott Sonnon

robertlg July 21, 2010 at 1:43 pm

I can’t wate to get started

jeff July 21, 2010 at 2:48 pm

Question about medicine balls that the new edition of Mass Assault uses.

What’s recommended? Bounce or no-bounce? What weight? I have no clue as I’ve never even touched one before. I assume we should avoid the ones with handles built onto them. Also, the manual mentions the kind that you fill with sand or water for ease of portability. Where do you find those? I haven’t spotted any of those on eBay.

andreas schroeder August 2, 2010 at 12:48 am


new editon of Mass Assault with medballs? Did I miss something?

jeff August 2, 2010 at 6:02 am

If you got the Mass Assault through the promo with Vince’s MYM you probably need to email support to get them to send you the new link. The original MA page only got the manual updated but not any of the videos – the MA download portal was changed and all the new videos are on that now. MA was offered with the new TFC but us original MA people got overlooked. They will probably send out emails shortly, as it wasn’t discovered until following a number of back-and-forths with Ryan this weekend and then the problem was discovered.
Again, if you want a jump on it, email them. The new mission two looks to greatly enhance MA, and includes options for using clubells or a standard barbell if no medballs are available (although I found a decent leather one for little money on the net.)

andreas schroeder August 5, 2010 at 12:26 am


thank you for your reply! I’ll email the support and look how it goes.
I’ve already done a cycle of MA. While it failed due to Hypertrophy I had some interesting results in areas I haven’t expceted.

ezpzi August 7, 2010 at 1:56 pm

I still have not received my Mass Assault’s new link from the help desk. Has anyone else been able to get the new link that purchased it the first time from Vince? And what about the updated Tacfit Commando 2.0 updates that were to be added to our download portals, has anyone got those yet? I think I read that the music was changed on the videos?

jorge cerda July 21, 2010 at 8:28 pm

thanks alot.

Paul Perez July 21, 2010 at 8:51 pm


Bought the deluxe model some time ago, shortly after the initial launch. Since I did that before, am I eligible to pick up the “High-Impact Limited Time Bonuses (this week only)” as an “after the fact” download?

Also – what’s the difference between being a Commandos member and a Commandos Elite member?

Going deeper,


SandyBarr July 21, 2010 at 9:49 pm

Thanks , I have purchased the delux package, butt how do I become a registered user, where do I get username and password?

Leoni July 22, 2010 at 12:16 am

I am unable to log in. When I try it, it goes to my wordpress blog and says username is incorrect. Or password maybe?
Maybe I need a new username and password? Or… as it says: please do not try to register, is for a different group of people?

Raylene McGee July 22, 2010 at 2:58 am

How do I become registered??????

Scott Kinney July 22, 2010 at 4:03 am

Darn, I missed out on the supplementation report!

Barry Harrison July 22, 2010 at 11:35 am

What supplementation report?

jake merzigian July 22, 2010 at 5:37 am

this looks great

James Crabb July 22, 2010 at 6:11 am

How do I get my registration?

admin July 22, 2010 at 6:33 am

No need to register James – if you’ve not received your download page information, contact us right away at info@tacfitcommando.com and we’ll take care of you.

william ellenburg July 22, 2010 at 7:06 am

Awesome program! so much more than when I was in the Marines! (many years ago)

John Hagan July 22, 2010 at 7:33 am

Let’s see if this old dog can learn some new tricks!

Tom Carrell July 22, 2010 at 8:38 am

Hey, am looking forward to getting started, but I am confused about some of the compensation exercises listed on the recruit mission 1 chart. Most of these, I do not know how to do, as I have not yet found them in any of the videos, so I have no idea what I am supposed to be doing. Did I miss something? I would like to do the exercises, but I have no idea what forearm frog, pigeon, drill bit, downward facing dog, etc are. Any help would be appreciated. Thanks.

Barry Harrison July 22, 2010 at 8:44 am

You should be looking at the intu-flow and prasara recovery videos. Intu-flow=joint mobility, prasara = compensation.

Tony July 22, 2010 at 9:36 am


Jason Critides July 22, 2010 at 11:34 am

i’m in

Aaron Verive July 22, 2010 at 3:40 pm

just saying thanks scott. I’ve been a member since the launch back in Fedb when it first came out. Thanks for letting all is pre-existing members cash in on the upgrades and expansions that have come for tacfit since then. Its cool that we don’t have to repurchase to get any of these recent bonuses or the upgrades. I really admire and appreciate that. Thanks for that and for the amazing body I’ve built with commando. Its an phenominal program that with hard work and an iron will, will lead you to outstanding physical performance and I’m just a grunt level. Can’t wait til my body is strng enough for the level of commando. You have my gratitude.

Jean Brinker July 22, 2010 at 5:40 pm

All in!

Frank Adams July 22, 2010 at 6:39 pm

Hi Scott, Ryan and Adam,

I purchased the Deluxe set yesterday 21 July and am now answering the confirmation email. Based on the instructions above:

“If you are logged in, one of the links below will be visible. It leads to your Download Portal which contains everything you’ll need to complete your TACFIT Commando mission. If you are not logged in, you can use the form at the bottom of this page.”

Is this the form? I did save the product page and did some downloading of the items, but how did I get a portal for updates?

Would you please reply to my email address as I don’t often get to this page? Thanks.

I would like to make a suggestion about the PDF material. They would be easier to print if not in color (and not use so much ink) and the basic information be like in a regular Word document/book style. These would be GREAT in hard copy though.

Thanks again,

I plan on starting 1 August as events preclude an earlier start, plus I haven’t read the material yet – still downloading while the opportunity is available to me.

Awesome guys!

Cliff Werner July 22, 2010 at 7:31 pm


I just purchased the basic Program but accidently entered my name and E-mail twice and was bumped off. Could you resend? Thanks

moris July 23, 2010 at 2:05 am

please sand me my username and password,I can’t find the link,thanks

Greg July 23, 2010 at 2:17 am

After the latest product release, my old log in from the February release does not seem to work, nor do I have access to the deluxe portal any longer. Is this just a glitch,?

Greg July 23, 2010 at 2:35 am

It was a glitch. Working now. BTW, I’m 58, in the Army,have had both hips replaced, and am currently in Afghanistan. I have a long way to go to get beyond the basic level, as my mobility has suffered, but I can tell a tremendous increase in my mobility and ability to move, both on the ground, and getting up and down off of the ground, since starting the program. I’m a very satisfied customer, and strong believer in your very well thought out, comprehensive and progressive system. Thanks to all of you.

Ian Wright July 24, 2010 at 5:00 am

Hi All,

Finally working through Grunt Mission 1. For my sake, I hope I am counting the exercises incorrectly. Except for the spinal rock, are all of the exercises counted as one rep for left/right combination?

One Rep = One Left and Right Application
1. Front Lunge Jump
2. Plank Push
3. Sit Thru Reach
4. Screw Pushup
5. Tripod Twist

One Rep = One Full Rocking Motion
5. Spinal Rock Pike

If so, I gotta a lot of work to get to 40! Especially need to bulk up on the screw pushup.



Barry Harrison July 24, 2010 at 5:23 am

You don’t go L/R on plank push…..

Ian Wright July 24, 2010 at 11:17 am

Gah, meant to move that down to the other list. Still need to focus to get through this cycle!



Doug Glew July 25, 2010 at 6:27 pm

I signed up for this while i only had access to the web through my iphone for a week. I have not picked a user name or password and can’t seem to find the correct page to do so. Thank you for your help.

chris July 25, 2010 at 10:02 pm

just finished TOUGH GUY UK!

Can’t wait to get started with this program!

Mike McCart July 26, 2010 at 2:32 pm

Is the system now available on dvd’s?

Andrea July 27, 2010 at 6:47 am

Finally a program I love. I don’t like Weight lifting but using your own bodyweight is a different story. After only one week I already feel stronger. Thank you so much for such an awesome program.

admin July 27, 2010 at 11:42 am

KC, you still need a “compensation” day to “unload the functional opposite.” Otherwise, you don’t “turn off” the tension you created, which means that you’ll be able to contract less and less over time, until an injury occurs (as well as performance diminishing returns.)
Who Dares Wins,
Scott Sonnon

Terese July 29, 2010 at 9:35 am

Hi, I just finished day 5 of mission 1. I wanted to say this program is just what I needed. I am 42 and in pretty good shape for my age, although I would like to drop 10 lbs as I know my cardio is lacking. I am pretty good at keeping up with my strength training though and that’s what I wanted to ask about. Reading through the TACFIT program it looks like it recommends to just follow this program alone and not do any extra daily exercising? Is this correct? I just bought a new bike last month and have been trying to get in at least 5 miles of riding each day and would eventually like to get up to 10 miles per day. I guess I am not sure how or which days I should implement my strength training, riding bike and doing some extra ab workouts? Thanks for your help!

Shane Massey July 29, 2010 at 10:54 am

I can’t wait to get started with Tacfit!

Dave Storey July 30, 2010 at 12:11 pm

I just started the TacFit Commando program, but already have the intu-flow and prasara A-flow programs. I was wondering if I could just keep doing the intu-flow daily and the A-flows on day two, and just ignore the slightly different day 1 and day 2 exercises provided with TacFit? Or, would I be better off putting my previous intu-flow and Prasara flows on hold and just doing the ones provided with TacFit? For example, by doing Forest flow would that provide appropriate compensation for the TacFit Commando exercises, or do the compensatory exercises provided with the program do a much better job? Likewise for the Intu-flow advanced program as opposed to the provided mobility exercises. Thanks,

Terese July 31, 2010 at 9:04 am

Mission 1 Recruit: Day 4 High Intensity score=66
day 5: no intensity
day 6: low intensity
day 7: Moderate Intensity Score: 71

Terese August 1, 2010 at 1:22 pm

I have finally had some time to read through some of this forum and it looks like I have been wrong on my scoring…
Mission 1 Recruit Day 4 should be: 50
Day 5 no intensity
Day 6 low intensity
Day 7: 53
Day 8: 63!

april harkness August 5, 2010 at 4:03 am

I started tacfit a few days ago…and loved it. But I don’t want to give up my other program either.(I do turbulence training and then follow it with cardio intervals on the treadmill or bike or run outside.) But wondering if I can integrate both programs? I know I’ll probably be advised to just concentrate on Tacfit…but if i decide not to follow protocals … ;)…And I use Tacfit in place of my cardio after I do my turbulence training..do I keep the same amount of rounds for tacfit? 8 rounds, right? OR should I lesson the rounds? Change the tabata ratio?

I actually did my TT workout and then followed it with Tacfit (recruit level A) and wow. The workout was great.

(granted maybe when I get to commando level C..I will change my mind and not have energy to type)

But it felt good to me.
I just don’t want to give up my turbulence training. I am already in really good shape(at least on the surface!) thanks to it. Good shape enough to be competing in a local bikini contest this weekend(thus, my reluctance to get rid of Turbulence Training) but definately need some new bodyweight exercises and cardio to freshen up my routine and I think this will be it. Thanks for any advice you could give me.

Aaron Verive August 8, 2010 at 6:57 pm

Hey april, I thought I’d respond here. As someone who was coming from a different exercise program and unsure about what to do. Here’s my advice, give TacFit at least 6 weeks, just TacFit. I promise you (coming from experience) that your gains/losses depending on what you want, will be amazing. Your muscles will be nice and firm and body fat severely decreased. Just put your all into the TacFit workout. Put 100% best effort into the exercise, so much effort that all you would want to do is pass out and lay down for the rest of the day when its all over, and that’s when you go on with your day treating it as if you never worked out. It is intense and I promise the results are amazing. I’m gained about 15 pounds of muscle and reduced my body fat substatially and I was already pretty fit to begin with. Just give it at least 6 weeks and go from there.

Marco Tan August 5, 2010 at 5:20 am

Is there a problem with the page for downloading and watching the streaming videos for exercise instructions? I’ll click on it and there are no download bars or videos to be streamed. I was trying to download my program 2 recruit level, but no dice. All I see is the intro paragraph and then a blank page where the download links used to be. Thanks.


Steven Brown August 8, 2010 at 11:25 am

Am really impressed with some of the scores on here. Have started, which is good, have had several warm up days in between my moderate sessions for a variety of reasons including the stiffness !! Now about to start a hard day tomorrow and have a question – do I just go for it, remembering technique, because I suspect if I do I won’t be able to complete all 8 repetitions. At present I have focussed a lot on technique and have scored 35 and am puffed out after the sit through knees and having difficulty with the press ups – technique is different to how I usually do them so only managing 3 a session so far.
Do I just go for it and bust ?

Barry Harrison August 8, 2010 at 1:36 pm

Steven, I failed to complete my first high-intensity day as I did go for it! After that, what I did was try to increase my scores from the medium intensity day by at least two reps but all the while leaving enough in the tank to complete all exercises & sets. Then I gradually increased the reps over time until I hit the 40. Now I never got anywhere near 35 on my first goes (it was more like 25!) so you’ll probably hit the 40 without too much difficulty by the look of it.

Steven Brown August 9, 2010 at 5:21 am

Thanks Barry for that, I think your 2nd option sounds much more sensible and that is what I’ll try. I’ll let you know what happens but may not be on here for a while depending on how long it takes me to recover lol

Steven Brown August 11, 2010 at 3:08 am

Barry, many thanks, got 42 goodness knows how but sit through knees seemed to click. Still can’t manage many press ups as the technique of keeping your arms in is so different to how I am used to doing them.

Barry Harrison August 13, 2010 at 2:57 pm

I know what you mean, I was the same with the press-ups. Never got more than 6!

Aaron Verive August 8, 2010 at 7:03 pm

Hey coach, just out of curiosity, what do you think of maybe establishing forums or what not for tacfit commando? I think that may help all of us who are in the same boat to bounce ideas or what off of each other or to answer questions or something. I’m not sure, I’m pretty inexperienced with such things, just throwing it out there.

april harkness August 9, 2010 at 7:24 pm

I ordered tacfit deluxe, mass assualt, rope…etc.. and been so busy that I just got around to having time to finally download mass assault.

problem is by the time I got to it(yesterday) I am unable to download it. (I have a laptop but have no internet connection at home) I sometimes bring my laptop with me to the coffee shop to download stuff when i have the chance and don’t have internet access at work.

Is there any way I could get that download link sent to me? I’ve already emailed twice about it.


Aaron Verive August 10, 2010 at 10:38 am

oh okay. well here’s the download link I got mass assault back when I first got it. http://www.tacfitcommando.com/blog/tacfit-mass-assault-download-hq That’s the link I got mine back when they were doing the thing through Vince. Personally I’m real excited for when I start it. I’m not going to start either mass asault or ROPE (both of which I have) until I get to commando level. My next mission will be my first commando level mission, ha ha I’ve come a long way. sorry ha ha, just excited. But yeah that link should get you the download. Type it in when you get internet access.

Mem August 10, 2010 at 12:15 am

Hello coach,

First of all thanks for creating this programme, I did not realise these exercises this could be so intense…they’re great!

A few questions, is there a demo elsewhere for the thorax rotations? (I don’t think I have got the hang of it after my 3rd cycle– the front view is difficult to figure out) Is there a way to estimate calories burned through each of the 4 day phase? And, finally for the foolish of us who did not go for the deluxe version will there be an opportunity to upgrade?

Thanks Mem

ezpzi August 10, 2010 at 9:56 pm

I have the Mass Assault original link. How do I get the new link with the updates? I emailed the help desk and I haven’t received anything from them. Has anyone else been able to get the new link?

jeff August 11, 2010 at 5:21 am

I don’t know if the help desk is all that helpful. I got my link by emailing support [insert 'at' sign here] tacfitcommando.com (fix the email address here – I set it out this way to keep spambots from finding it)

Aaron Verive August 11, 2010 at 7:55 am

doesn’t that link work for you? what do you mean new link?

jeff August 11, 2010 at 9:27 am

For some unknown reason they put the updated Mass Assault at a new link. The original one (back when it was offered with trial program with Vince) only got the manual updated, but not any of the instructional videos for the new Mission 2. I don’t know why the ball was dropped (at least I hope it wasn’t intentional!). The new link does not have a password protect for logging in, or I would post it, which is why you should email “support”.

Aaron Verive August 14, 2010 at 12:30 pm

oh, I did not know that a mission 2 was added, guess I’m the one behind. well thanks for letting me know man

ezpzi August 16, 2010 at 10:31 am

Thanks Jeff. They sent me the new link right away. Aaron and anyone else who has the original link for Mass Assault needs to forward the email that you received with the original link, to the email address in Jeff’s post above.

jeff August 16, 2010 at 10:44 am

no problem.

Lisa Breure August 13, 2010 at 7:48 am

Hi there

I bought the basic edition and also the upgrade to deluxe and I have a few questions…

How do I get a description or a picture to describe the exercises. For example I can’t do Day one because I have no idea what Elbow rotations, Tai Chi twist, tea ceremony arm waves….. are.

How do I view the deluxe part that I upgraded to? I log in and it come up with basic edition.

I’m looking forward to starting but I am frustrated that the instruction manual isn’t very clear on how do the program. Could you please let me know if I’m missing a download or something else.



Barry Harrison August 14, 2010 at 12:32 am

Lisa, both the basic and deluxe editions come with downloadable videos. You can see all the descriptions on there (but you probably still won’t ‘get’ thorax rotations even after viewing it!) ; )

Matt Beucler August 13, 2010 at 8:01 am

Scott – I am a heavyweight BJJ black belt. I have been following your Tacfit & ROPE Courses to the Letter for the past 3-4 months and made incredible gains. I endorse it to everyone. I’m the biggest and strongest person in the gym by far and my cardio is on par with any of the lighter weights. I like all the attributes it’s developing but the one spot I feel like its lacking is foot speed and agility. Have you considered added agility ladders or different fast feet drills? If so how and when would you recommend adding them? I want to apply your principles to footwork for MMA, Wrestling and Judo practice.

Matt Beucler

Gary August 13, 2010 at 8:21 pm

I am so impressed and amazed at the quality and volume of the material received. As a 61 year-old policeman, defensive tactics instructor and jail CIRT director, this is just the stuff.

Edward Bayley August 14, 2010 at 5:50 pm

Fantastic, thanks! Can’t wait to get stuck into this challenge!

Ronn Franco August 14, 2010 at 8:27 pm

Iam on day 15. Recruit. Best thing I have done in a long time. Is there a portable tabata clock I can use? Thanks again Scott! Sincerelry Ronn Franco


Barry Harrison August 15, 2010 at 1:39 am

Get a Gymboss

Ronn Franco August 15, 2010 at 6:23 am

Thanks Barry. I am going to purchase one soon. It will make training outside easier. Ronn Franco

Per Nyberg August 15, 2010 at 6:46 am

I have a question. I just borrowed RMAX-powered Running from a friend of mine. I would like to incorporate it with Tacfit Commando since I need to run to prepare me for the SWAT- tryouts here in Sweden. How should I incorporate the two? I was thinking of doing the high intensity interval training after the tacfit commando workouts on the moderate and high intensity days (if I have any energy left). Would this be a good idea or should I do it in a different way?
Any help and advice would be appreciated.
Thanks in advance.

Ronn Franco August 15, 2010 at 10:50 am

In between the sets,do I for the 10 secounds rest just breathe deep and try and lower my heart rate or do rapid recovery in between? Thanks Coach. Sincerely Ronn Franco

Aaron Verive August 16, 2010 at 10:36 am

“Your goal during that 20 second burst of effort is to crank out as many reps as possible while
maintaining good form.
Your goal during the 10 seconds of rest is to shake it off, recover your breathing and lower your
heart rate in preparation for the next round.”

Page 29 of the ebook, that may help.

Ronn Franco August 16, 2010 at 4:54 pm

Ok Aaron, I see now what I should do. Thanks Ron

Scott Kinney August 17, 2010 at 8:53 am

Quick question on the guard push-up in Commando Mission 1.

Hand-position: when I roll down to my elbow (and then curl my hand up to guard), my elbow is/should be directly under my shoulder? This means that my hands, in the top position are basically at head level, not under my shoulders. Correct?

Thanks in advance,

Scott Kinney August 18, 2010 at 9:40 am

Never mind, figured it out….

frankie whitaker August 17, 2010 at 12:49 pm

hi guys
im seriously not computor-savvy and im kinda spooked by how to download the files so i can find them easily next time (Im a musician for heanven’s sake!). Im using and Mac OSX 10.58. Im reading some folks who suggest loading the files in a certain way but have no idea what they mean. Can anyone shed some light (in non-tech English please….!)

Scott Kinney August 18, 2010 at 4:19 am

Basically, when you download a file, you get to make 2 decisions; where to put the file, and, what to call the file.
What some people have done is to set up a separate folder for TacFit Commando, and either save the files there or move them there. ( you can get flossier with sub-folders for print material, videos and audio, but that’s just a nerd talking) Other folks (and I’ll get around to doing this one day) changed the names of the video files so that they are easier to read and sort.

Does that help?

Mem August 18, 2010 at 7:45 am

Well I might be the first but picked up a groin injury doing the lunges. Are there any recommendation to speed up recovery? Do I need to focus on joint mobility and compensation exercises or avoid them for a week or so?. Which aspect of the warmup and cooldown do i need to focus to ensure I do not repeat this foolish situation..thank you Mem

Aaron Verive August 19, 2010 at 6:42 am

I’d talk to your doc about that. Use common sense of if this hurts don’t do it sort of thinking and listen to your body. But I’d still talk to a doc.

Mem August 19, 2010 at 9:50 am

Thanks Aaron

Aaron Verive August 20, 2010 at 11:10 am

no prob bro, I had to deal with an restricting injury as well, that’s how I overcame mine. Glad to help.

michel aubin August 19, 2010 at 4:53 pm

Good evening Scott.
First thanks for sharing with us your experiences. I just complete my recrut engagement (3 months) and I will start grunt engagement after the 5 days rest time that you propose. I anticipate it will be difficult to stop for 5 days. My question, do I continue to apply the 4 days diet plan during this rest period? if not what is your advice.
Regards Michel.

admin August 20, 2010 at 6:16 am

Michel, use the “Balanced Diet” and adjust it to how your body needs more or less food of any one type or another.
Who Dares Wins,
Scott Sonnon

Ks August 20, 2010 at 7:06 am

Dear Scott,

My goal is to gain some muscle mass as well as develop my tactical fitness throught time. I consider myself a beginner and haven’t really exercised for more than 6 months: Do you recommended starting with TACFIT Mass Assault (going through the Missions as in the manual) until goals are met – e.g. 15lbs of gains – and then continue with TACFIT Commando? Or, alternatively, first establish a “base” with TACFIT Commando – i.e. go through 3 or more missions – and then follow up with TACFIT Mass Assault?

Looking forward to your response.

Thank you for the wealth of information.


admin August 20, 2010 at 9:17 am

KS, I suggest launching with a base of tactical fitness with Commando. You want to tune-up the chassis before adding bullet-proof armor.
Who Dares Wins,
Scott Sonnon

Aaron Verive August 20, 2010 at 5:40 pm

SWEEEEEEET!!!!!!!!!! Completed my moderate intensity day for commando mission 1!!! I’m psyched for tomorrow’s high intensity!!! Hoooray for starting my life as a commando!!!!

Mike Davis August 22, 2010 at 3:01 pm

About to get started. I have had a full hip replacement and about to find out if I can hang. I was big into exercising but was cut short by a drunk driver. Now I’m ready to try and get back what was taken from me.

Ronn Franco August 22, 2010 at 8:53 pm

I have just finished mission one recruit, My high intensity score was 47 for day 28. I will start mission two recruit next. I feel like I may need to adjust my RPE,RPD, and RPT. I felt like I may have tried to get to many reps in and sacrificed the technique. I am aiming to be more precise. I am in my mid 50s. Any suggestions to my next mission. Sincerely Ronn Franco

Aaron Verive August 24, 2010 at 7:43 pm

I know what you mean Ronn. I too started trying to get in too many reps in the beginning when I first started. However I find the exercises most effective when I practice the movements the day before a moderate intensity on the same day as yoga. I do the movements slow at first making sure my body is nice and tight like Scott keeps emphasizing in the vids. I make sure my core is nice and firm. Then I practice the movements a couple of times at regular speed making sure I stay with good form. That usually helps. Also when I’m doing the exercises like the push ups or the planks I make sure to explode into the plank or up part of the push up. Then I contract my muscles and briefly hold the position for static strength benefits. I find it helps when I do this. Like Scott says though work on it quality quantity. Starting off slow and working on form will help you reap greater benefits than pumping out a lot of reps. Hope that helps.

Ken Macdonald August 22, 2010 at 9:30 pm


Loving tacfit so far. I had to stop on on day 19 (1A) with shoulder pain caused by sneezing fits causing undue stress when contracting for each sneeze. Now 2 weeks later I’m starting where I left off, but…..

The weather locally is now VERY humid with 30C heat. Real feel and discomfort index is a lot higher.
The amount of sweat that I do after a days exercise mean I need maybe 30 mins or more to cool down in the gym, before returning to my job.
The school gym has aircon to keep me coolish while exercising, but returning to the heat of the day and trying to work is a little more difficult. My home has no aircon, and keeping cool is more difficult, though I can do it in my pants with as fan on my face.

To make things more manageable, I split todays workout (day 23). I done the warmup and 3 of the 6 exercises.
I plan to do the the other 3 and cooldown stuff before bed(I found pre-bed exercise good for keeping in shape).

Two questions:
1) Do you think my decision to split the days routine is sensible? (I didn’t think operational conditions are not optimal for the full routine at one time.)
2) Keeping the elbows tucked in to the side while doing press-ups is the most challenging part of the program. I can only manage 4-5 max, showing how much I neglected my overall arm strength. Any tips to improve push-ups, or just wait till the next mission. My numbers have being rising on all other exercises, whilst pushups remain at 4 or 5.
(I used to be able to do over 20 pushups in a row with splayed elbows!, so never thought I was understrength!)

Thanks for taking the time to read and answer,

Barry Harrison August 30, 2010 at 9:10 am

Ken, when you used to do your 20 pushups in a row, did you then do 7 more sets of 20? Or just the one? Bear in mind you might only be doing 4-5 reps per set but you’re doing 8 sets in total, with very little rest in between. Plus you’ll have already toasted your triceps doing 8 sets of push planks before that!

Ronn Franco August 25, 2010 at 5:24 pm

Thanks Aaron, I will definitley incorperate what you said into this next 28 days. I still feel I benefited a lot from the first 28. But I will work more on quality versus quantity. Thanks again Aaron . Ronn Franco

Odon August 31, 2010 at 6:40 am

In Forward Frog, I feel the stretch in my groin much more when I push back with the majority of weight on my knees/legs than when I lean forward onto my forearms. It seems to me that the forward pose is what you are stressing. What am I doing incorrectly?

admin August 31, 2010 at 7:19 am


Work on tucking your tailbone underneath in the forward position. It’s a common issue to neglect.

Who Dares Wins,
Scott Sonnon

jeff September 3, 2010 at 6:24 am

Problems with the “One Leg Trigger” on the Mass Assault: Accelerator compensation.
This stretch sucks.
I’m supposed to have the leg straight (actually both as I understand it) and work eventually towards bending my arms. My balance is nowhere even close to being able to make this possible. Instead, my arms are straight, and my leg is bent. Is it ok to put the leg on the back of my couch for this stretch? That way I can get both legs straight and not fall over in a random direction as my balance improves.

admin September 11, 2010 at 11:06 am

Yes, Jeff. That is an acceptable regression.

Ronn Franco September 3, 2010 at 8:20 pm

Anybody got a quick way to fix a pinched nerve in neck. Slowling my traning down a bit.Thanks Ronn Franco

Per Nyberg September 8, 2010 at 12:49 pm

Hello everyone, I need som advice badly.
I just borrowed RMAX-powered Running from a friend of mine. I would like to incorporate it with Tacfit Commando since I need to run to prepare me for the SWAT- tryouts here in Sweden. How should I incorporate the two? I was thinking of doing the high intensity interval training after the tacfit commando workouts on the moderate and high intensity days (if I have any energy left). Would this be a good idea or should I do it in a different way?
Any help and advice would be appreciated.
Thanks in advance.

admin September 11, 2010 at 11:08 am

No Intensity Day: walking long-distance
Low Intensity Day: trotting medium distance
Moderate Intensity Day: jogging short distance
High Intensity Day: sprinting compressed distance

Per Nyberg September 11, 2010 at 2:27 pm

Okay, thanks for the feedback. I´ll work on it and come back with the results later.

Ronn Franco September 18, 2010 at 8:43 pm

I am starting day 56 recruit tommorrow. This is really great how this works proggressing step by step day by day. Thanks again Mr. Sonnon. Sincerely Ronn Franco

Aaron Verive September 21, 2010 at 6:46 am

SWEEET!!!! Starting mission 2 on commando level today! Going to be grrrrrreat!!!

Ronn Franco September 21, 2010 at 10:34 am

The spiderman pushup, do you count 1 pushup for every pushup or do I count 1 pushup left,right as 1? Thanks Ronn Franco

Aaron Verive September 23, 2010 at 7:35 pm

I’m pretty sure Scott say’s to count an exercise that split’s like that (just like lunges or swing plank) as 1 when you do it left and right. So like you said one push up left, right as one. I’m pretty sure that’s right, but if I’m wrong someone will probably correct me ha ha. Hope that helps.

Josh Katz September 24, 2010 at 8:10 am

Just trying to find the cool down videos that make up the Low intensity day. Found the warm-up (i.e. No Intensity Days) just not the cool down. Any links would be appreciated.

Aaron Verive September 24, 2010 at 4:50 pm

Hey bro they’re with the warm ups, they’re the second arrow. Program 1 cooldowns are the drill bit hold, downward facing dog, shoulder bridge, forearm frog, pidgeon pose, and standing sidebend. They’re there, trust me.

josh katz September 28, 2010 at 3:52 pm

Thanks Aaron, got it.

Ronn Franco September 24, 2010 at 5:34 pm

Ok Aaron, I will count Left Right as one for spiderman pushup. Thanks again. Ronn Franco

Aaron Verive September 27, 2010 at 6:04 pm

Alright, quick question anyone who know’s the answer can… well answer ha ha. So when Scott talks about the 3 day split when he’s going over the different ways to do commando (4×7, 7×4 like that) is talking about a split for example like mon, wed, friday? Because that’s the only way it makes sense to me. Thanks!

michel aubin September 28, 2010 at 1:43 pm

Good afternoon Scott.
I will complete mission 2b grunt on oct. 16, start 3b grunt on oct 17 to be finish on nov 13, so the grunt mission will be completed. On nov 22 I am starting my winter job which is full time ski instructor (PS that is way I took the TFC training program). Typically my winter job is a 5-6 days week job, start at 8am with training on snow up to 9h30, than teaching start at 10am to 3pm. Season end april 25 2011. Considering the energy requiered for the work, with the cold….I will not be able to commit for mission commando. My first question is what should I do during this period (nov 22 to april 25) to keep as much possible the fitness that I gain in recrut & grunt mission? My plan is to start in may at the grunt level ie redo the 3 grunt level, than commit for the commando level in july 2011.
My main weakness is push up (varios types). Is there any type of bodyweight exercices I could do to improve my strenght, (with minimum intensity but enough to improve my strenght of the part of my body) so when I come back in may 2011, this weakness is gone.
My other question is what should be my diary plan? Should I used the balance day everyday, need your advice.
Thanks you very much for usual appropriate & to the points advice.
Regards Michel.

Angus Mansbridge September 29, 2010 at 5:15 pm

I’ve just completed the first mission and have already seen some real results. You’ve created a fantastic program here and I would like to say thanks. My body on the other hand has had the shock of its life and currently begs to differ.

Carr Baldwin October 2, 2010 at 6:14 pm

Enjoyed the Las Vegas video (Kettlebell Carryover). I regret that I didn’t find the site until after the meet was over. Congratulations on your medals. I hope you will still be collecting them when you get to my age (73). I’m very impressed with the TacFit program. Tomorrow I’ll be on day three of Program 3 Commando. My plan is to start over at Recruit level after I finish Commando. I realize that someday I will not be able to do these exercises, I’m still seeing improvement every week. The integration of the various exercises is obviously a key to the success of the program. My advice to anyone in the program is to trust it and don’t skip anything.
You are my COACH!!

Barry Harrison October 3, 2010 at 1:48 pm



Ian Wright October 3, 2010 at 9:33 am

Hi Scott. Just started Grunt 3 and have a few questions about the exercises…

1. Cossack Squat. Is okay to have the knee on the base/crouched leg go in front of the foot? Sort of like a variation of the hurdler’s stretch mentioned in the manual. Or would that put too much strain on the knee?

2. Shinbox Invert. Should I switch sides each round? Also should I sort of “pop” the inverted shinbox…do the spinal rock, wait for my feet to be at highest point and then turn into the shinbox (or for me, aka “leg flail”) or turn into the shinbox while going up?

3. Left/Right. I think I count one for each left/right combination except for the Shinbox Invert.

BTW, glad we no longer live in a townhouse for the Aerborne Squat Knee. My thighs…they be killin!

Thanks for an awesome program! I haven’t been keeping on my four day cycles in a consistent manner but definitely see the benefits when I do. Not taking a day off seems to keep my body in a build-up state.


Carr Baldwin October 3, 2010 at 1:11 pm

Started the Commando 3 program Friday and there are a couple of things I don’t understand. In the Airborne Squat Jump, you don’t spend enough time explaining the transition from the jump landing to the alternate leg squat position. If I jump with my left leg, the right leg is back when I land. What is the move that brings my right leg forward to be in position to jump? Is it the Front Lunge Leap? The Base Switch Press is demonstrated by rotating continually in one direction. To be consistent with your other exercises, it seems more appropriate to alternate directions, similar to the Sit Through Climb or Scorpion Strike.
As a point of both information and interest, I have been a “desk jockey” since 1968 and my martial arts training is limited to two seasons of college wrestling in 1960-61 and 1961-62. I never got good enough to compete, but any of the TacFit moves which use bridging or switches are relatively easy for me. That muscle training seems to last forever.


admin March 18, 2010 at 8:13 am

Do it, James, and let me know how it works for you.
Who Dares Wins,
Scott Sonnon

michel aubin September 29, 2010 at 7:36 am

Hi Scott. is your answer to James is for Michel Aubin questions. If so when you say do it, you means what? Not clear.
Thanks to confirm.
Regards Michel Aubin

Michel Aubin October 2, 2010 at 12:31 pm

Hi Scott. First congratulations for your performance at the World Martial Art Games in Las Vegas. When you have a moment I would appreciate your answers on my two previos comment/question. (see below)
Thanks for your answers. Regards Michel.

1.Good afternoon Scott.
I will complete mission 2b grunt on oct. 16, start 3b grunt on oct 17 to be finish on nov 13, so the grunt mission will be completed. On nov 22 I am starting my winter job which is full time ski instructor (PS that is way I took the TFC training program). Typically my winter job is a 5-6 days week job, start at 8am with training on snow up to 9h30, than teaching start at 10am to 3pm. Season end april 25 2011. Considering the energy requiered for the work, with the cold….I will not be able to commit for mission commando. My first question is what should I do during this period (nov 22 to april 25) to keep as much possible the fitness that I gain in recrut & grunt mission? My plan is to start in may at the grunt level ie redo the 3 grunt level, than commit for the commando level in july 2011.
My main weakness is push up (varios types). Is there any type of bodyweight exercices I could do to improve my strenght, (with minimum intensity but enough to improve my strenght of the part of my body) so when I come back in may 2011, this weakness is gone.

2.michel aubin September 29, 2010 at 7:36 am

Hi Scott. is your answer to James is for Michel Aubin questions. If so when you say do it, you means what? Not clear.
Thanks to confirm.
Regards Michel Aubin

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