TACFIT Kettelbell Spetsnaz Program Manual PDF

TACFIT Kettlebell TACFIT Kettlebell Spetsnaz
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TACFIT Kettlebell Spetsnaz

Copyright © 2010 TACFIT Commando. All rights reserved. Important: You may
PRINT one copy of this manual for personal use (you have our full permission).
Disclaimer: The information in this book is presented in good faith, but no warranty is
given, nor results guaranteed. Since we have no control over physical conditions
surrounding the application of information in this book the author and publisher
disclaim any liability for untoward results including (but not limited to) any injuries or
damages arising out of any person’s attempt to rely upon any information herein
contained. The exercises described in this book are for information purposes, and may
be too strenuous or even dangerous for some people. The reader should consult a
physician before starting this or any other exercise programs.
TACFIT is a registered mark of Sconik International, LLC. Clubbell, Intu-Flow, and Circular
Strength Training are registered trademarks of RMAX.tv Productions.
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How to Use This Manual

Read the Introductory Briefing: understand the rules of engagement, and understand the scope of the
mission youʼre about to accept.
Read the program chapter.
Download all Pre-Recruit instructional video briefings and study the movements.
Download the Warm Up and Cool Down recovery videos.
Print out the Pre-Recruit Program Calendar. This is your map as you navigate the next 28
days.
Go to Day One of the Calendar and get to work!
Upon successful completion of Pre-Recruit level, repeat these same steps with the Recruit,
Grunt and Commando levels of the program.
Itʼs that easy.

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Part 1: Introductory Briefing
Background
I was the first Westerner licensed to teach the "Russian System of Training" in Russia — by this I mean
that I was the first foreigner to be licensed in Russia, and I was also the first foreigner to teach to
members of the Russian Spetsnaz. While studying in Russia I ran morning sessions during our camps, a
huge honor and a major controversy given that I am American.
The movements contained in this TACFIT Kettlebell Spetsnaz program are based upon the drills that I
learned in Russia. I taught those Russian drills and I later modified them to become resistance exercises
with kettlebells, which I then started teaching to various combat teams around the world as an
international category referee in 6 different combat sports, including the Sambo, Combat Sambo, and
Combat Sambo Spetsnaz teams. These movements have been tested, and they’ve proven themselves
again and again both on and off the field.
My time in Russia taught me several important things about kettlebell training. The most important
piece of advice I received is that the kettlebell is a fantastic weapon in your arsenal, but it's just a tool.
Like equally effective variations in handguns and shooting styles, every unit and team trainer in the
former USSR had different kettlebell techniques. Some were sloppy, and many were bad-ass. None were
stagnant. They continued to conduct research which pointed to the use of many different, equally valid
mechanics. Only outside of Russia do we see arguments about who has the "best" technique. The
greatest coaches I had in Russia advised me to master the basics, study the underlying mechanics, absorb
what was useful, and then adapt it to the needs of my students.
As an international category referee in 3 different sports, I've learned that in the beginning a sport
defines goals, but over time it defines technique. Once it defines technique, then genetic advantages gain
the field. For example, quickness holds greater weight in Judo than in Sambo, because in Judo there's a
time limit between grabbing and throwing. In Sambo, on the other hand, sensitivity and smoothness rule
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due to the unlimited time once grabbed. With one simple rule distinction, an entire category of
techniques and attributes is cut from a sport.
There are also many different variations that aren’t based upon genetics, but on propensity: nature vs
nurture, genetics versus conditioning. Removing leg locks from BJJ or chokes from Sambo forges
concentrations of mastery in the opposite direction. It's simply a preference.
My advice remains the same when it comes to training with kettlebells: do not seek common rule
structures. Periodize your training to provide you with an annually rotated series of rule structures. It's
an illusion to think that you're evaluating the "best" athlete. You're only ever evaluating the "best" athlete
at THOSE particular rules on THAT day.
Radical as the notion is, conditioning sports aren't my focus. I train professional warriors, and my
pedagogy is focused on providing them with training support. All variations are just tools in the toolbox.
I use what’s most effective to my task and I leave the rest. But this does not mean that I simply made up
my methods out of thin air.
The Russians have a saying about Americans: "everyone is a President" of XYZ. Just because you do
things your own way doesn't make it good. Before you try to improve something with your ingenuity,
you must master the basics, continue study and refinement, and perhaps over time develop innovations. I
believe my methods have something unique to offer the world of kettlebell training. But I also believe in
due diligence. I did not release a public kettlebell program until:
1. I was asked to do so by my Russian coach, a multiple-time and multiple-event world champion and
national team coach.
2. I was recognized as a "master coach" by my coach for having mastered the discipline well enough in
his organization's perspective to make improvements upon it with my innovations.
This TACFIT Kettlebell Spetsnaz program contains my application of the kettlebell to tactically specific
training. I hope you find it helpful.
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How is TACFIT Kettlebell Spetsnaz Different?
Where this program truly excels in comparison to other kettlebell programs is in its levels of
sophistication.
Other kettlebell programs attempt to teach you a technique — complex or simple — and then adjust
standard variables like intensity, volume, speed, duration, etc to increase the challenge. Even kettlebell
sport is composed of the most basic movements, and though mastery of the sport is indeed impressive, it
doesn't translate into the complex and chaotic theater of combat and crisis response, which is why
kettlebell special forces training differs so much from sport and from fitness kettlebell lifting.
While you can certainly increase kettlebell weight and speed with this program, that isn’t the primary
goal. Rather, the four Missions included in TACFIT Kettlebell Spetsnaz are specifically progressive in
their complexity: each mission develops the neuro-muscular efficiency for the next higher level. Your
nervous systems becomes "smarter" or more efficient as you move through the program, and you also
benefit from faster results thanks to the "complex training effect" (coupled simple movements provide a
synergistic effect greater than if the individual simple exercises were completed for the same volume
independently).
When the goal is to develop neuro-muscular efficiency, each movement should have primary
components which, if trained, build the next step. Russian biomechanics called this “Component
Learning,” and it influenced Olympic and professional athletics worldwide by introducing the “back-
shaping” or “reverse engineering” of sport-specific skill augmentation.
TACFIT Kettlebell Spetsnaz takes movements from the "Russian System of Training" (P.O.C.C./
R.O.S.S.) coupled with the biomechanics of Nikolay Bernstein (the father of Russian biomechanics) —
in particular his "Component Learning Theory" — and creates motor development steps to complex
kettlebell lifting.
What determines a fitness program’s efficacy for tactical fitness?

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Tactical fitness develops the motor patterns and energy systems that directly impact your ability to
respond to a crisis, whether that be a fight against the elements, against calamity or against another
human.
The movements contained in such a program must cover all 6 degrees of freedom: heaving (up-down),
surging (front-back), swaying (right- left), rolling (bending right-left), yawing (twisting right-left) and
pitching (bending front- back).
The program must also take into account the fact that Military, Law Enforcement, and even special
operations all contain varying fitness populations, and the vast majority of individuals within those
populations suffer from typical over-compensations that happen from getting damaged on the job, and
from the repetitive stress of load bearing.
The incremental levels of complexity included in TACFIT Kettlebell Spetsnaz allow for continual
improvement of the neuromuscular system while permitting all personnel to train together in the same
skill families and program protocol, but at various levels of development and recovery.
Finally, what about losing fat and building muscle?
It is working through progressive levels of sophistication that gives our people the commando physique,
not merely the work ethic involved in training hard. You can have the best ingredients in the world, but
you also need a great recipe if you want to get cooking.
So let’s get cooking...

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The Principles
Let’s take a closer look at the strategy behind TACFIT Kettlebell Spetsnaz.
The 6-Degrees of Freedom
We mentioned earlier that the movements contained in a tactical training program must cover all 6
degrees of freedom. What the heck does that mean, and why is it important?
The term comes from aviation. It most accurately describes how your body moves through space:
• Heaving: moving up and down

• Swaying: moving right and left
• Surging: moving forward and backward
• Pitching: bending forward and backward
• Yawing: twisting right and left
• Rolling: turning right and left
To understand how truly revolutionary this is for your training, you need a quick briefing on how
“fitness” has evolved.
What we think of as “strength training” today was pioneered by old time strongmen. These were the
men who began to codify certain movements into “exercises,” and they were best known for
rudimentary (in terms of movement sophistication) one-dimensional strength stunts: things like lifting an
enormous dumbbell overhead, or levering heavy sledgehammers. Impressive feats, but not very
sophisticated in terms of the range of movement the human body is capable of.
Next came powerlifting and Olympic lifting, characterized by short-range, high-tension, two-
dimensional movements like the Clean and Jerk and the Snatch. If we were to classify them under the 6-
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Degree model, their training sessions consisted of Heaving and Pitching: movement in 2-Degrees of
Freedom.
From there we moved into three-dimensional strength training. This was the advent of bodybuilding.
The problem with bodybuilding from a tactical perspective is that it segments the body and trains it as a
bag of spare parts rather than a total unit. It isn’t very efficient, and the strength developed isn’t
integrated.
Functional strength training came about as an answer to the isolationism of bodybuilding. The pioneers
of functional strength training recognized that linear isolation exercises would not prepare them for real
world activities like bending over to pick up a heavy package, or lifting an object overhead and across
the body to reach a shelf. They added angular/diagonal (tri-planar) movement to the mix, and they also
began to train with “odd” objects like medicine balls and sandbags in addition to barbells (because
barbells allow only linear, or at best semi-circular, movements). These additions brought 3-Degrees of
Freedom to strength training.
There was one further evolution still to come: the addition of rotary movement. Tactical fitness took the
three-dimensional movements of functional training and added the rotational aspects of pitching, yawing
and rolling to the translational elements of swaying, heaving and surging. This results in 6-degrees of
movement freedom — the entire complement available to us as humans, and as tactical operators.
Structural Alignment
Exercise should transfer the training load to the ground by incorporating your entire body.
Whether you’re manipulating your bodyweight through a complex range of motion against gravity, or
wielding kettlebells in this TACFIT Kettlebell Spetsnaz program, moving weight with proper structural
alignment brings many unforeseen benefits to the tactical operator.
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The muscle growth caused by the effort is only part of the point of the exercise. Even greater benefits
come from the neurological efficiency you’ll gain as a direct result of learning to integrate your body
and direct the sum of its forces.
We teach our tactical operators to recruit the greatest amount of force—with the highest degree of
efficiency—through integrating the 7 Key Components of Structure:
1) Crown to Coccyx Alignment

2) Shoulder Pack
3) Arm Lock
4) Grip Confirmation
5) Core Activation
6) Hip Recruitment
7) Leg Drive
Think of the 7 Key Components as the links in your “power chain.” When each link is aligned, force is
transferred smoothly through the entire system. If a link is missing, you’ll only have access to the force
production of the links between that break and your application of force—in the case of this program,
your kettlebell.
Let’s look at shoulder pack as an example. You may have solid grip confirmation and perfect arm lock,
but if you’re lacking shoulder pack you will only be moving the kettlebell with the force of your arm.
You will not be able to access the stabilizing force of core contraction or the driving forces of your legs.
To put that into a tactical context, a fighter who lacks shoulder pack cannot transfer the force of a strike
up his legs, snapping through his hips and out the length of his arm. Unless he learns how to integrate
proper mechanics into his strikes, he will forever be an ineffective “arm puncher.”
Each exercise in TACFIT Kettlebell Spetsnaz is coached with reference to integrating these 7 Key
Components, so you don’t just become shredded — you learn to harness the full power of your body and
apply it.
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Movement Sophistication
Most of the fitness world is stuck in simplistic stupidity. This is the polar opposite of TACFIT training.
We don’t just move more—more weight, more time, more frequency—we move better, and we do this
by increasing movement sophistication.
Adding motor sophistication to the mix doesn’t just increase the challenge of the exercises—you’re
actually teaching your body a new skill. You’re assimilating a new tool that you can use to meet the
demands you face on the battlefield and on shore leave.
There’s one other benefit to increased motor sophistication. Although some people refer to it as “muscle
confusion,” the increased demands on your system go beyond just muscle. Your entire organism must
adapt to this new stimulus. Placing this new demand on your body creates a need for further adaptation
—causing greater metabolic disturbance and gains like you’ve never seen before.
You also get there faster because a complex movement chain practiced as a single movement produces a
sum total training effect which is greater than that produced if the individual components were practiced
for the same number of repetitions.
TACFIT Kettlebell Spetsnaz incorporates movements that increase in complexity, so your gains
compound as your movement ability develops.
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Programming TACFIT Kettlebell Spetsnaz
In order to put TACFIT Kettlebell Spetsnaz to work for you, it’s necessary to understand two key
concepts.
We’ll first examine an intuitive rating system we’ve created to ensure you’re hitting precisely the right
intensity level on each day of the program.
The second component you must understand is the 4 Day Wave. The entire Kettlebell Spetsnaz program
is based on a 4-day microcycle of waving intensity levels. We’ll explain what each of the 4 days looks
like, and then we’ll outline two different ways that you can program them depending on your personal
work and leisure schedule.
Intuitive Training: Your Governor
Let’s begin with the intuitive rating system.
How much is ‘a lot’? How tough is ‘tough’?
What might be considered a difficult session for a new recruit would be a walk in the park for an elite
commando, and what an elite commando considers low intensity might be beyond extreme for the
average soldier. How do you determine “low” or “high” when it’s all so subjective?
You do this by journaling your training and by applying your tools. The TACFIT Intuitive Training
Protocol gives you the ability to differentiate form, exertion and discomfort subjectively, and you can
then use this as a determinant factor in progressive resistance. By learning to quantify the subjective,
you give yourself an immediate sense of where you stand, and you create a very accurate gauge of your
progress.
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In order to make this tool work for you, you must first learn how to use it. That takes a bit of diligence in
the beginning. By journaling your training and by rating these three variables, you will come to a better
understanding of your body and you will calibrate your instrument. The skill of rating your performance
becomes more finely honed with each use, until eventually you barely have to think about it. But you
will have to think about it in the beginning.
These are the three variables you will rate after each training session:
Rate of Perceived Exertion (RPE): the subjective evaluation of your effort on a scale of 1 to 10, 10
being the hardest you’ve ever worked.
Rate of Perceived Discomfort (RPD): the subjective evaluation of your pain level on a scale of 1 to 10,
10 being the worst pain you’ve ever experienced.
Rate of Perceived Technique (RPT): the subjective evaluation of your mechanical performance on a
scale of 1 to 10, 10 being the best possible form in that exercise.
If your technique is high enough (greater than or equal to 8) and your discomfort is low enough (less
than or equal to 3) you can hold even an exertion level of 10 for as long as your stamina, strength and
endurance allow.
But your stamina, strength and endurance diminish as you begin to hit the wall. As fatigue takes over,
your technique begins to deteriorate. Without that technique you no longer have the channel to safely
harness the fluid forces of your effort, and discomfort increases. As discomfort increases, the potential
for injury also increases, and so on down the spiral. Your goal is to ride that edge of high output, high
quality technique, and to stop when you’ve tipped the balance into deteriorating form. You are playing a
game of balancing between your output and what’s being lost as ‘leakage’ to poor technique.
In addition to carrying the potential—or even the likelihood—of injury, poor technique is repeatable. It’s
a fundamental aspect of the Law of Conditioning: whatever you repeat you are making repeatable,
whether you want to or not. The greatest efficiency lies in knowing how to precisely gauge your form so
that you stop exercising before you begin to groove poor technique.
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As a general guideline, when you can sustain an RPT of equal to or greater than 8, an RPD of less than
or equal to 3, and an RPE of equal to or greater than 6 over the course of 3 sessions, it’s time to increase
a variable: frequency, intensity, speed, density, volume, complexity, etc.
Each of the four days in the 4x7 protocol includes specific target guidelines that you should be aiming
for with each of these three variables. We have also precisely calculated exactly which variable to
change, and by how much, when it comes time to move on. All you have to do is rate your performance
in terms of the Intuitive Training Protocol, and plug-and-play the program. We’ve taken care of the rest.
The 4 Day Wave
Your TACFIT Kettlebell Spetsnaz mission unfolds in a set pattern, which escalates as you work your
way through the program. The following combination of “training days” is repeated throughout the
program for a total of 28 days per mission*:
Day 1—No Intensity
RPE: 1-2; RPT: 8 or higher; RPD: 3 or lower
When you reach the No Intensity day, follow along with the SPETSKBWarmup Video Briefing included
in your TACFIT Kettlebell Spetsnaz dossier.
Your No Intensity recovery day is one of the keys to the rapid adaptation you’ll experience with this
program. Do not skip it soldier!
Day Two—Low Intensity

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Your task on the Low Intensity day is to use specific compensatory movements to balance growth and
remove the parking brake from your high-performance output and mobility.
When you reach the Low Intensity day, follow along with the SPETSKBCooldown Video Briefing
included in your TACFIT Kettlebell Spetsnaz dossier.
Day Three—Moderate Intensity
Now the work starts. Your task on the Moderate Intensity day is to ramp up your output according to the
specific mission objectives.
When you reach the Moderate Intensity day, watch that session’s Video Briefing and follow the program
guidelines for the specific mission and level you’ve chosen to complete.
The Master Program chart at the beginning of each Mission Chapter provides detailed guidance as to
exercise selection, duration, and rest periods.
Day Four—High Intensity
If you’ve been following orders, this will be your peak performance day.
When you reach the High Intensity day, watch that session’s Video Briefing and follow the program
guidelines for the specific mission and level you’ve chosen to complete.
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The Master Program chart included in the Program chapter (Part 2 of the manual) provides detailed
guidance as to exercise selection, duration, and rest periods.
(*see the specific Program chapter in Part 2 of the manual for the actual program instructions and exercises)
That’s how the 4 “training days” of TACFIT shape up. This pattern is repeated for a total of 28 days —
or one complete mission. If you are following the traditional 4x7 wave, your schedule will consist of No,
Low, Moderate and High days, repeated 7 times in succession for a total of 28 days.
There are no "off days.” Instead, recovery days are factored into the program which involve short
sessions of joint mobility and compensatory yoga.
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Can’t Dedicate Yourself to the Full Mission?

Options for a Busy Lifestyle
At this point you might be asking, “What if I don’t live in an ideal world?” Not everyone wants to train
7 days per week, or to follow a month-long progression.
We obviously believe that you’ll reap the greatest results from your TACFIT Kettlebell Spetsnaz
program by following the plan as written. However, we’re also pragmatic enough to understand that the
only ideal plan is the plan you stick to.
What follows are several different ways you can integrate TACFIT Kettlebell Spetsnaz into your current
lifestyle without following our 28-day plan by rote. We’ve also covered a few typical questions that new
Recruits ask when starting with our programs.
What If You Don’t Want to Train 4x7 Style?
Sticking to a set 28-day schedule can be difficult for some, especially when other activities must be
factored in. We’ve included three scheduling variations for TACFIT Kettlebell Spetsnaz: a traditional 3-
day split, a 7-day wave in which the training days remain constant from week to week, and the optimal
4-day wave (the 4x7 format).
TACFIT Kettlebell Spetsnaz on a 3-day Split
If you’ve only got three days per week available for training, then make the most of those three days.
Start with the Pre-Recruit level, and do it for all three days. Only progress to Recruit when your
technique is high enough (RPT greater than or equal to 8) and your discomfort is low enough (RPD less
than or equal to 3) to move on safely. Each program builds upon the one before, and the movements
increase in sophistication as your strength and level of mastery grow. When you’ve mastered Recruit,
you’re ready for Grunt.
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Scheduling on a 7-day Wave
If you decide to follow a 7x4 progression, your schedule will consist of No, Low, Moderate, No, Low,
Moderate, and High days, repeated 4 times in succession for a total of 28 days.
In this version the training days remain constant from week to week, rather than shifting forward as in
the 4-day wave. This allows you to arrange your workouts so that the High Intensity day falls on the
same day each week. For example, if you’d like to hit your best effort of the week on Fridays, start with
Day 1 (No Intensity) on the previous Saturday. A little forethought and good planning can mean the
difference between completing your mission and bailing out partway.
If you prefer to train on a 7-day schedule, simply follow the alternate Master Program Chart that we
provided in your Program chapter instead of the 4x7 Chart.
Scheduling on the 4-day Wave
If you are following the traditional 4x7 wave, your schedule will consist of No, Low, Moderate and
High days, repeated 7 times in succession for a total of 28 days. The Master Program Chart included in
this manual is formatted on this 4-day wave.
This is the ideal choice for completing TACFIT Kettlebell Spetsnaz because it most closely synchs up
with your body’s natural rhythm of work and recovery.
Can You Add Extra Work to TACFIT Kettlebell Spetsnaz? And How Do You Integrate Other
Activities?
Wow! We appreciate eagerness in a Recruit, but are you sure you’re not biting off more than you can
chew?
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Before you go this route, ask yourself what you hope to gain by adding exercises to this program. If you
don't have a specific result in mind, you may be “cocktailing” your training — which will of course
diminish the expected gains of the program. Cocktailing is unhelpful because throwing together a bunch
of random exercises will get you random results. It’s better to focus on knocking down one goal at a
time — you’ll get there faster.
That being said, life doesn’t always present us with the ideal training scenario. If you participate in
activities where you don’t control the schedule, here’s the best way to fit it all together.
Each day of the TACFIT Kettlebell Spetsnaz cycle is tied to a specific intensity level, and that level is
waved in order to elicit the 4×7 effect. If you want 4×7 to work for you, then you should align your
activity level with the guidelines for RPE.
It can be highly subjective, and there are no hard and fast numbers. Take running, for example. What
may be a light recovery jog for a highly conditioned runner may be a Moderate or High Intensity session
for someone with little running experience. Logging your training and applying the TACFIT Intuitive
Training Protocol to rate your exertion, technique and discomfort will over time give you a precise lens
for gauging your output.
Remember: the goal of the TACFIT 4 Day Wave is to peak on every 4th day. If you siphon off the extra
energy you’re building during the micro cycle, it’ll rob you of the results you could be reaping on each
High Intensity day.
It will help to determine where your chosen activity falls on this spectrum:
• No intensity = joint mobility

• Low intensity = compensatory yoga
• Moderate intensity = strength practice
• High intensity = metabolic conditioning
If you’re doing a light run or a strength session that doesn’t elevate your metabolism and heart rate
through the roof, place it on the Moderate day. If you’re doing heavy sparring, sprint sets, or some other
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very intense form of burst-recover-burst, place it on the High day. If your activity days don’t synch, you
can always add recovery days to make them match up.
Sometimes your other activities won’t synch up because it becomes too much work for your body to
handle. If your recreational or other demands require sustained periods of moderate to high intensity, it
may be too much to do a TACFIT Kettlebell Spetsnaz mission on top of it. Perform your joint mobility
recovery exercises daily, but suspend your TACFIT work temporarily. You can even use the joint
mobility Warm-Up multiple times per day until your schedule lets up. When it does, complete a
thorough period of compensation before re-starting your 4 day wave.
Finally, life may cause you to miss a day or two in your schedule without falling completely off mission.
If you just miss one or two days, you can pick up right where you left off. If you miss four or more days,
drop back to the beginning of your current 4-day micro cycle and pick back up with those set/rep
numbers.
Now let’s get to the actual TACFIT Kettlebell Spetsnaz program...

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Part 2: The Program
These Master Program Charts outline each phase of your first 28-day Mission. You may choose to
complete TACFIT Kettlebell Spetsnaz with either the 4x7 or the 7x4 progression.
Chose one of the following and stick to it for the next 28 days.
The 4x7 Progression:
Intensity-> No Low Moderate High
Cycle 1 Mobility Compensation TACFIT Kettlebell TACFIT Kettlebell

Spetsnaz session Spetsnaz session






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The 7x4 Option:
Intensity- No Low Mod No Low Mod High

>
Week 1 Mobility Compensation TACFIT Mobility Compensation TACFIT TACFIT
Kettlebell Kettlebell Kettlebell
Spetsnaz Spetsnaz Spetsnaz
session session session
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TACFIT Kettlebell Spetsnaz Mission Objectives
This chart contains the exercises that you will perform on the Moderate and High intensity days. All 4
levels of the program are presented here so you can see how they fit together. When doing the program,
choose one level and work on it for the entire 28 days (either Pre-Recruit, Recruit, Grunt or
Commando).
Pre-Recruit Recruit Grunt Commando
Kneeling Clean Kneeling Clean and Windmill Clean and Sit Out Clean and Press
Press Press
Horizontal Pull Over Pull Over Crunch Barbarian Press Deck Press
Military Press Yaw Press Dragon Press Shin Roll Press
Side Rock-It Diagonal Clean Side 1/4 Clean Side Semi Clean
Windmill Low Pull Windmill Press Side Press Bent Press
Horn Swing Horn Clean Goblet Squat Goblet Drop
Flag Stir Flag Stir Side Lunge 1/2 Swingblade Swingblade
Two-Hand One-Leg Suitcase Romanian Suitcase Romanian Airborne Kick

Romanian Deadlift Deadlift Deadlift Kick
Video Download Briefings
The “Video Download Briefings” included in this dossier explain every single exercise in all 4 levels of
the program using precision coaching cues and performance goals.
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Study these Briefings before attempting the movements in the chart above:
Pre-Recruit - SPETSKBPreRecruitInstr
Recruit – SPETSKBRecruitInstr
Grunt – SPETSKBGruntInstr
Commando – SPETSKBCommandoInstr
Warm Up / No Intensity Day - SPETSKBWarmup
Cool Down / Low Intensity Day - SPETSKBCooldown
You can find these videos on your download page.

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The How-To
The Master Program Chart provides an overview of your 28-day mission. Choose either the 4x7 or 7x4
format and follow that chart for the entire 28-days.
Here’s what to do when you reach each of the four “days”:
No Intensity Day:
Perform the 8 minute warm up mobility program for active recovery. Each movement is performed for
60 seconds.
Warm Up Mobility Program
Sit Out
Double Arm Bar
Cossack Arm Screw
Pike Dodge
Spinal Roll
Forearm Goblet
Drop Step
Closed Chain One-Leg Knee Circle
Reference the SPETSKBWarmup.mp4 video briefing.

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Low Intensity Day:
Warm up with the 8 minute warm up mobility program, and perform the 8 minute cool down
compensation program. Each movement is performed for 60 seconds.
Cool Down Compensation

Program
Twisted Lunge
Table Wedge
Hero Backbend
Double Handcuff
Side Angle
King Pigeon
Spiderman Lunge
Flying Boat
Reference the SPETSKBCooldown.mp4 video briefing.
Moderate Intensity Day:

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Warm up with the 8 minute warm up mobility program. Reference the SPETSKBWarmup.mp4 video
briefing.
Complete 4 rounds of the circuit outlined in the Mission Objectives chart. Perform each exercise for 30
seconds, moving immediately to the next exercise without stopping to rest. When you’ve finished all 8
exercises, rest for 60 seconds before moving on to the next round. For example, if you’re doing the Pre-
Recruit mission, begin at the top of the column and perform 30 seconds of Kneeling Cleans, 30 seconds
of Horizontal Pull Overs, and so on down the column. When you’ve performed all 8 exercises rest for 60
seconds and then start at the top again for round two. Switch sides on the second round.
Switch sides on the second round. Reference the printable Mission Calendar for a step by step
description of each day of your workout.
You can also train along with the follow-along Mission Simulation video for each level of the program:
Pre-Recruit - SPETSKBPreRecruitInstr.mp4
Recruit – SPETSKBRecruitInstr.mp4
Grunt – SPETSKBGruntInstr.mp4
Commando – SPETSKBCommandoInstr.mp4
End your session with the 8 minute cool down compensation program. Reference the
SPETSKBCooldown.mp4 video briefing.
High Intensity Day:
Warm up with the 8 minute warm up mobility program. Reference the SPETSKBWarmup.mp4 video
briefing.
Spetsnaz Page 28
Complete 4 rounds of the circuit outlined in the Mission Objectives chart. Perform each exercise for 30
seconds, moving immediately to the next exercise without stopping to rest. When you’ve finished all 8
exercises, rest for 60 seconds before moving on to the next round. For example, if you’re doing the Pre-
Recruit mission, begin at the top of the column and perform 30 seconds of Kneeling Cleans, 30 seconds
of Horizontal Pull Overs, and so on down the column. When you’ve performed all 8 exercises rest for 60
seconds and then start at the top again for round two. Switch sides on the second round.
Reference the printable Mission Calendar for a step by step description of each day of your workout.
Remember: your Target on the High Intensity day is to complete more reps per exercise than
you did on yesterdayʼs Moderate Intensity day. Maintaining the status quo is not acceptable.
You are expected to step up each time and conquer new territory.
You must learn to differentiate the previous Moderate day’s RPE from today’s target High day RPE and
translate that to your physical performance. Our goal is to "trick" you into learning to regulate your
intensity levels to a rather precise degree. This goes beyond simply getting in shape or building a pretty
physique. You're becoming more sensitive to your energy output, your moment-by-moment condition,
and you're learning how to regulate it and the effect that doing so has on your overall system from day to
day and in terms of recovery and growth. You’re building neural sophistication at the same time as
physical strength.
You can also train along with the follow-along Mission Simulation video for each level of the program:
Pre-Recruit - SPETSKBPreRecruitInstr.mp4
Recruit – SPETSKBRecruitInstr.mp4
Grunt – SPETSKBGruntInstr.mp4
Commando – SPETSKBCommandoInstr.mp4
End your session with the 8 minute cool down compensation program. Reference the
SPETSKBCooldown.mp4 video briefing.

Spetsnaz Page 29
Remember: with deeper understanding comes greater benefit. Execute fewer but better reps and you’ll
reach your targets faster. The overriding objective is always “quality quantity.”
Good luck, and be safe out there.

TACFIT Kettlebell TACFIT Challenge
Spetsnaz Page 30
Pre-Recruit Level: Exercise Descriptions

The following photos and descriptions are intended to be a reminder of the detailed coaching guidance
presented in the Pre-Recruit Version Video. Please study the video carefully before you begin this
exercise program.
Kneeling Clean
Begin on one knee, holding the kettlebell in the same hand as the raised leg, gripping the far side of the
handle with the thumb of that hand turned down.
Use hip snap to clean the kettlebell upward, and as it reaches the apex of its arc, drive your elbow up and
under as though throwing an elbow strike to bring the weight into rack position.
Tip the weight out of rack and turn the thumb down, allowing the kettlebell to swing into back position
between your legs, loading for another rep. Change sides on the next round.
Spetsnaz Page 31
Horizontal Pull Over

Begin lying on your back, holding the kettlebell overhead in both hands by the horns. Exhale and pull
the weight over with arms extended but not locked. Keep your shoulder blades on the ground and keep
your lower back flat. Bring the kettlebell in an arc, stopping at the level of your navel, with the handle
down and bell up.
Reverse the motion and drive the kettlebell back overhead under control, and do not allow it to touch the
floor.
Spetsnaz Page 32
Military Press
Begin with the kettlebell in rack position. Shoulder is pulled down away from your ear, glutes and thighs
are engaged with knees slightly bent, driving from mid foot, and crown is tall.
Exhale and press the kettlebell into top position by driving the thumb forward. The hand rotates on the
way up. You shouldn’t have to grip the weight with your fingers — the handle of the kettlebell runs from
your thumb to wrist, and the wrist is in alignment with your forearm. Flare the lat in top position to keep
the shoulder packed. The arm is slightly behind your ear.
Lower the weight back to rack. As you absorb down, bring the elbow back into centerline and then allow
it to slide across your torso and down into the hip saddle. Exhale as you absorb the weight back into
rack. Change sides on the next round.
Spetsnaz Page 33
Side Rock-It
Begin standing with legs shoulder width apart, gripping the kettlebell by one corner of the handle (the
horn), making an “okay” sign with your hand.
The Side Rock-It swings the kettlebell back and forth across the front of your body. As the weight
swings across to one side, counterbalance by squatting to the opposite side. The opposite knee should
project forward until it comes into alignment with the kettlebell, and the torso rotates slightly while
stabilizing at the lumbar spine. Exhale on each partial squat.
Each rep involves two squats, and the slight upward pump of the legs is just enough to allow the
kettlebell to clear your knees. The weight remains parallel to the ground as it travels across the front of
your body — it does not bob up and down. Change sides on the next round.
Spetsnaz Page 34
Windmill Low Pull

Stand with feet turned out at a 45 degree angle, with the front leg bent and rear leg locked. Hold the arm
nearest the long leg straight overhead, with lat flared and shoulder pulled down away from your ear. It
remains in this position throughout.
The kettlebell is on the ground next to the foot of the bent leg. Hinge at the floating ribs as you roll your
torso towards the bent leg. Grasp the kettlebell with palm out, arm locked and shoulder packed down.
Contract your glutes and quads and exhale to activate your core. Drive off mid foot of the lead leg as
you roll upright to top position. Your face is held straight ahead, but look at the top arm with peripheral
vision. The shoulder of the weighted arm is pulled down to maintain pack.
Roll from the torso to lower the kettlebell back down to the start position, pause and repeat. Change
sides on the next round.
Spetsnaz Page 35
Horn Swing
The Swing is propelled by hip snap and leg drive—the arm is just hanging on.
Hold the kettlebell in two hands, grasping it by the horns. Maintain good crown to coccyx spinal
alignment as you fold at the hips and drive the kettlebell down between your legs. Exhale hard to
activate the core, clench your glutes and explode forward, snapping your hips to full extension and
standing tall. Keep your shoulders packed and maintain elbow lock as the kettlebell is propelled upwards
by the force of this hip snap. Bend your elbows at the top of the arc to pull the kettlebell to your
forehead.
On the down swing, press the kettlebell straight out to reestablish arm lock before gravity takes over,
and allow the weight of the descending kettlebell to pull you back into the beginning position as you
press down and load for the next rep.
Spetsnaz Page 36
Flag Stir
Begin standing with feet shoulder width apart, holding the kettlebell by the horns bottom-up to one side
of your spine (this is Guard position). The two hips of the kettlebell handle should be in one line. Your
shoulders are pulled down away from your ears and elbows tucked tight to your ribs.
Exhale hard to activate the core as you press the kettlebell straight out to arm lock, then pull it in to the
opposite side Guard position. Repeat to return to the original side Guard position.
Keep your glutes and thighs strong throughout. Done smoothly, the movement forms an ellipse.
Spetsnaz Page 37
Two-Hand One-Leg Romanian Deadlift

Begin by standing on one leg with mid foot balance. The kettlebell is held with two hands in front of
you, with shoulders packed and elbows locked.
Squat on the grounded leg and lean forward from the waist with a straight spine. Lower until you
establish belly to thigh contact with the grounded leg. As you reach the bottom position, the free leg
locks out in back, forming a straight line from crown to heel. The kettlebell does not touch the ground.
Exhale and drive up from mid foot balance to return to standing, allowing the free leg knee to bend
slightly, locking out your hips and supporting knee fully at the top. Remain on one leg throughout.
Change legs on the next round.
Spetsnaz Page 38
Recruit Level: Exercise Descriptions

presented in the Recruit Version Video. Please study the video carefully before you begin this exercise
program.
Kneeling Clean and Press

handle with the thumb of that hand turned down. Use hip snap to clean the kettlebell upward, and as it
reaches the apex of its arc, drive your elbow up and under as though throwing an elbow strike to bring
the weight into rack position. Next, press the kettlebell overhead by driving the thumb forward, and
shifting forward in a lunge toward the bent knee. The hand rotates on the way up. Flare the lat in top
position to keep the shoulder packed. The arm is slightly behind your ear. Lower the weight back to
rack. Tip the weight out of rack and turn the thumb down, allowing the kettlebell to swing into back
position between your legs, loading for another rep. Change sides on the next round.
Spetsnaz Page 39
Pull Over Crunch

Begin lying on your back, holding the kettlebell overhead in both hands by the horns. Crunch from the
abs, pulling the kettlebell over with arms extended but not locked. Your goal is to get the kettlebell
between your knees and your shoulder blades off the ground while keeping your lower back flat.
Roll back to full extension to pre stretch the core, returning the weight overhead. Do not allow the
kettlebell to rest on the floor.
Spetsnaz Page 40
Yaw Press
Begin with the kettlebell in rack position, with torso turned slightly towards the weight. Shoulder is
pulled down away from your ear, glutes and thighs are engaged with knees slightly bent, driving from
mid foot, and crown is tall.
Exhale and press the kettlebell into top position on a diagonal over the opposite shoulder. Knees remain
forward. The waist twists as you press to bring your torso perpendicular, driving the hip of the pressing
side forward. Flare the lat in top position to keep the shoulder packed. The arm is slightly behind your
ear.
Lower the weight back to rack. As you absorb down, bring the elbow back into centerline and then allow
it to slide across your torso and down into the hip saddle. Exhale as you absorb the weight back into
rack. Change sides on the next round.
Spetsnaz Page 41
Diagonal Clean
Begin standing with legs shoulder width apart and the kettlebell on the ground next to one foot. Bend at
the waist and reach across your body to grip the the kettlebell by one corner of the handle (the horn),
making an “okay” sign with your hand. Maintain crown to coccyx alignment throughout.
Rip the kettlebell from the earth with hip snap and pull it across your body into side rack position.
Absorb into rack with an exhale, then release the kettlebell back out to load again across your body.
Maintain shoulder pack as you load in bottom position.
Change sides on the next round.

Spetsnaz Page 42
Windmill Press
Stand with feet turned out at a 45 degree angle. Hold the kettlebell overhead with shoulder packed down
and elbow locked to transfer the weight to your structure. You shouldn’t have to grip the weight with
your fingers — the handle of the kettlebell runs from your thumb to wrist, and the wrist is in alignment
with your forearm.
Contract your glutes and quads hard, and exhale to activate your core. Hinge at the floating ribs as you
bend to the side opposite your weighted arm. The lead leg bends and back knee locks as you squeeze the
quad of the back leg and lift the hip. Drive off mid foot of the lead leg as you bend toward it with the
near arm outstretched, reaching down with fingers in front of instep. Your face is neutral, but look at the
weight with peripheral vision. The shoulder of the kettlebell arm is pulled down to maintain pack.
Exhale hard and drive off mid foot of the lead (bent) leg to return to
top position. The kettlebell remains overhead for the entire set.
Spetsnaz Page 43
Horn Clean
Hold the kettlebell in two hands, grasping it by the hips. Maintain good crown to coccyx spinal
alignment as you fold at the hips and drive the kettlebell down between your legs. Exhale hard to
activate the core, clench your glutes and explode forward, snapping your hips to full extension and
standing tall. Keep your shoulders packed and maintain elbow lock as the kettlebell is propelled upwards
by the force of this hip snap. Bend your elbows at the top of the arc to pull the kettlebell in, and drive the
elbows underneath to absorb in a “double rack” position. The grip changes from hip to horns as you
absorb with a slight squat.
On the down swing, press the kettlebell straight out to reestablish arm lock and hip grip before gravity
takes over, and allow the weight of the descending kettlebell to pull you back into the beginning position
as you press down and load for the next rep.
Spetsnaz Page 44
Flag Stir Side Lunge

Begin standing in a side lunge, holding the kettlebell by the horns bottom-up in Guard position at the
side of the bent leg. The two hips of the kettlebell handle should be in one line. Your shoulders are
pulled down away from your ears and elbows tucked tight to your ribs.
Exhale hard to activate the core as you press the kettlebell straight out to arm lock, then pull it in to the
opposite side Guard position. Continue through in the same direction to the opposite side Guard as you
step out into a lunge with the other leg. The kettlebell continues in a second ellipse and comes to rest in
Guard position as you absorb down into the lunge. There are two ellipses in each rep. Reverse to return
to the original side Guard position.
Spetsnaz Page 45
Suitcase Romanian Deadlift

Begin by standing on one leg with mid foot balance. The kettlebell is held in the hand opposite the
grounded leg, with shoulder packed and elbow locked. The free arm is held straight out to the side with
shoulder packed.
slightly, locking out your hips and supporting knee fully at the top. Remain on one leg throughout.
Change legs on the next round.
Spetsnaz Page 46
Grunt Level: Exercise Descriptions

presented in the Grunt Version Video. Please study the video carefully before you begin this exercise
program.
Windmill Clean and Press

handle with the thumb of that hand turned down. Use hip snap to clean the kettlebell upward into rack
position. Transfer to side rack by moving the elbow from the front of hip saddle to the back of hip
saddle. Next, place the free hand on the ground, palm touching and with shoulder packed. Press the
kettlebell overhead, bringing two shoulders in one line. Flare the lat in top position to keep the shoulder
packed. Lower the weight back to rack, and return to an upright position as you rotate torso and elbow to
front rack. Tip the weight out of rack and turn the thumb down, allowing the kettlebell to swing into
back position between your legs, loading for another rep. Change sides on the
next round.
Spetsnaz Page 47
Barbarian Press
abs, pulling the kettlebell over with arms extended but not locked. Keep elbows close to ribs as you
reach the top of the crunch and sit up. From this position, press the kettlebell overhead while extending
the spine crown up chin down. Lower the weight and roll back to full extension by rolling down one
vertebra at a time to smoothly engage the ground. Return the kettlebell to overhead only when the lower
back is flat on the ground. Do not allow the kettlebell to touch the ground at the top.
Spetsnaz Page 48
Dragon Press
Begin with the kettlebell in rack position. Pivot towards the side holding the kettlebell and squat into a
lunge — the side holding the kettlebell will be the side of the raised knee. The rear knee can touch down
but doesn’t slam.
Exhale and drive up with both legs, returning to standing as you press the kettlebell into top position on
a diagonal over the opposite shoulder. The feet pivot to face forward and the waist twists as you press to
bring your torso perpendicular, driving the hip of the pressing side forward and finally rotating the rear
ball of foot. Flare the lat in top position to keep the shoulder packed. The arm is slightly behind your ear.
Lower the weight back to rack. As you absorb down, pivot and return to the starting lunge position.
Spetsnaz Page 49
Side 1/4 Clean

Begin standing with legs shoulder width apart, gripping the kettlebell by the horn, making an “okay”
sign with your hand. Snap the hips to drive the kettlebell across your body, then clean it back into rack
by pulling it in across your centerline. Absorb into rack by turning your torso perpendicular to your legs,
facing the approaching weight.
Dump the kettlebell out of rack across your centerline, packing the shoulder and swinging the weight
back across in order to load in bottom position on the near side for the next rep. Change sides on the
next round.
Spetsnaz Page 50
Side Press
Stand with feet turned out at a 45 degree angle, and the kettlebell in side rack position. Your free arm is
wrapped across your body gripping your ribs. Squat slightly to stabilize your hips.
Contract your glutes and quads hard and exhale to activate your core. Hinge at the floating ribs as you
quad of the back leg and lift the hip. Your head is neutral, with no cervical tilt or twist. Once you’ve
established the bend, hold that position, exhale and press the kettlebell overhead.
Exhale hard and drive off mid foot of the lead (bent) leg to return to top position. The shoulder of the
kettlebell arm is packed down, and the arm remains locked overhead until you straighten. When you
reach the top, yield the kettlebell back down to rack position and repeat. Change sides on the next round.
Spetsnaz Page 51
Goblet Squat
Hold the kettlebell with both hands, grasping it by the hips. Maintain good crown to coccyx spinal
alignment as you fold at the hips and allow the kettlebell to hang down between your legs. Exhale hard
to activate the core, clench your glutes and explode upward, snapping your hips to full extension and
ripping the kettlebell straight up off the floor. Release the kettlebell at the top, and drive the elbows
underneath to catch it in a “goblet” position, with forearms aligned and elbows touching together.
Absorb the weight with a slight dip and an exhale.
Slide your hands along the belly of the kettlebell to re-grab at the hips, and allow the weight of the
descending kettlebell to pull you back to the start position, locking your elbows before gravity takes
over.
Spetsnaz Page 52
1/2 Swingblade
Begin standing in a side lunge, holding the kettlebell by the horns with shoulders packed and elbows
locked. Feet are turned out at 45 degrees, with one knee bent in a lunge. Your torso is aligned with the
straight leg, forming a straight line from crown to heel.
Absorb the weight down towards the straight leg, ribs to bent leg thigh, with a flat back and a hard
exhale to activate the core. Drive off the rear (straight) leg and snap the hip to swing the kettlebell up in
an arc. Arms remain locked, shoulders packed, and glute is squeezed to prevent lumbar arch. The torso
turns from thoracic as you come up but does not roll.
Allow the kettlebell to swing back down and absorb into back position as before. Change sides on the
next round.
Spetsnaz Page 53
Suitcase Romanian Deadlift Kick

grounded leg, with shoulder packed and elbow locked. The free arm is held with elbow tight to ribs.
slightly, locking out your hips and supporting knee fully at the top. The free leg knee continues to lift,
bringing thigh parallel to the ground before extending the foot straight out, locking the knee and pushing
the heel out while pulling toes back. Bend the knee to release it back down and then draw the free leg to
the back as the torso bends to move smoothly into the next rep. Remain on one leg throughout, and keep
two hips in one line. Change legs on the next round.
Spetsnaz Page 54
Commando Level: Exercise Descriptions

presented in the Commando Version Video. Please study the video carefully before you begin this
exercise program.
Sit Out Clean and Press

handle with the thumb of that hand turned down. Use hip snap to clean the kettlebell upward into rack
position. Transfer to side rack by moving the elbow from the front of hip saddle to the back of hip
saddle. Next, place the free hand on the ground, palm touching and with shoulder packed. Sit through
with the rear leg while balancing on one arm. The hip comes to the ground as you perform a seated
military press with the kettlebell, then lower it back to side rack. Hips come up to retract the extended
leg — remember to keep that shoulder packed. Return to upright posture as you rotate torso and elbow
to front rack, and then tip the weight out of rack and turn the thumb down, allowing the kettlebell to
swing into back position between your legs, loading for another rep. Change sides on the next round.
Spetsnaz Page 55
Deck Press
abs, pulling the kettlebell over with arms extended but not locked. The elbows come to the outside of the
knees as you reach the top of the crunch and sit up, continuing all the way to a flat foot squat. From this
position, drive from mid foot to press the kettlebell overhead while standing. Only begin to press the
kettlebell when you’re squatting mid-foot with thighs parallel to the ground and elbows in close to ribs.
Lower the weight, squat, and roll back to full extension by rolling down one vertebra at a time to
smoothly engage the ground. Return the kettlebell to overhead only when the lower back is flat on the
ground. Do not allow the kettlebell to touch the ground at the top.
Spetsnaz Page 56
Shin Roll Press

Begin in a ball of foot squat. Rotate to one side while allowing your feet to pivot. The foot you are
rotating towards goes flat foot, and the rear leg drops down to bring the knee, shin and inside of foot into
contact with the ground. The torso rotates in line with the hips as one unit. Spine is relaxed but straight,
chin is down and crown up. Roll the foot over flat and sit on your instep. (Study the instructional video
— this is a complex movement!) The kettlebell is in rack position in the hand next to the raised leg. This
is your starting position.
Roll the shin and lift the knee to come to a sumo squat. Exhale and drive from mid foot to standing as
you press the kettlebell into top position on a diagonal over the opposite shoulder. The waist twists as
you press to bring your torso perpendicular, driving the hip of the pressing side forward. Flare the lat in
top position to keep the shoulder packed. Lower the weight back to rack and absorb down into sumo
squat. Pivot and return to the starting cossack squat position, rolling the shin and sitting back to finish in
the shin squat. Change sides on the next round.
Spetsnaz Page 57
Side Semi Clean

Begin with legs shoulder width apart, gripping the kettlebell by the horn, making an “okay” sign with
your hand. Snap the hips to drive the kettlebell across your body, cleaning it into rack on the same side.
Absorb into rack by turning your torso to face the approaching weight while keeping your hips forward.
Dump the kettlebell out of rack to the outside and allow the arc to swing across your centerline. As it
clears your knees, snap the hips to clean into rack from the opposite side, again turning your torso to
face it while your hips remain forward. Dump it out of rack in the direction from which it came. The
kettlebell makes an arc across the body from rack to rack in this exercise. Change sides on the next
round.
Spetsnaz Page 58
Bent Press
Stand with feet turned out at a 45 degree angle, and the kettlebell in side rack position. Your free arm is
held behind your back against your ribs. Squat slightly to stabilize your hips.
Contract your glutes and quads hard and exhale to activate your core. Hinge at the floating ribs as you
quad of the back leg and lift the hip. Your head is neutral, with no cervical tilt or twist. The weight stays
in one place — the arm comes to full extension as you move your body away from the kettlebell with
the waist bend to get elbow lock.
Exhale hard and drive off mid foot of the lead (bent) leg to return to top position. The shoulder of the
kettlebell arm is packed down, and the arm remains locked overhead until you straighten. When you
reach the top, yield the kettlebell back down to rack position and repeat. Change sides on the next round.
Spetsnaz Page 59
Goblet Drop
Hold the kettlebell with both hands, grasping it by the hips. Maintain good crown to coccyx spinal
alignment as you fold at the hips and allow the kettlebell to hang down between your legs. Exhale hard
to activate the core, clench your glutes and explode upward, snapping your hips to full extension and
ripping the kettlebell straight up off the floor. Release the kettlebell at the top, and drive the elbows
underneath to catch it in a “goblet” position, with forearms aligned and elbows touching together.
Absorb the weight by dropping into a flat foot squat.
Drive up out of the squat from mid foot and drive your arms and hips to full extension. Release the
kettlebell at the top, and catch it again by the hips as it drops. Allow the weight of the descending
kettlebell to pull you back to the start position, locking your elbows before gravity takes over.
Spetsnaz Page 60
Swingblade
Begin standing in a side lunge, holding the kettlebell by the horns with shoulders packed and elbows
locked. Feet are turned out at 45 degrees, with one knee bent in a lunge. Your torso is aligned with the
straight leg, forming a straight line from crown to heel.
Absorb the weight down towards the straight leg, ribs to bent leg thigh, with a flat back and a hard
exhale to activate the core. Drive off the rear (straight) leg and snap the hip to swing the kettlebell up in
an arc. Arms remain locked, shoulders packed, and glute is squeezed to prevent lumbar arch. The torso
turns from thoracic as you come up but does not roll.
As the kettlebell comes overhead, execute a drop step to the closed side (behind), and then another drop
step so that you come around and face the original direction. Allow the kettlebell to swing down and
absorb into back position as before, and then swing it up again to repeat in the opposite direction.
Spetsnaz Page 61
Airborne Kick
grounded leg, with shoulder packed and elbow locked. The free arm is held with elbow tight to ribs.
Raise your rear leg and point the toes. Exhale as you squat on the right until your thigh is parallel with
the ground. Shin and back remain perpendicular. Your left knee and shin touch the ground at the bottom
of the movement.
Exhale hard, contract your core, and press off the grounded leg from mid-foot balance while driving
your knee pit towards the back wall to return to standing. The free leg knee continues to lift, bringing
thigh parallel to the ground before extending the foot straight out, locking the knee and pushing the heel
out while pulling toes back. Bend the knee to release it back down and then draw the free leg to the
back, moving smoothly into the next rep. Remain on one leg throughout, and keep two
hips in one line. Change sides on the next round.
Spetsnaz Page 62
Scott Sonnon, TACFIT Founder
TACFIT was created by RMAX International co-founder Scott Sonnon, former USA National Police
Team Coach for Sambo submission fighting—part of the Police and Fire Fighter Olympics.
Sonnon trained for six years with the former USSR Ministry of Internal Affairs (MVD) and Special
Operations Unit (Spetsnaz) Physical Conditioning and Performance Enhancement Specialists at
the RETAL (Physical Skill Consultant Scientific & Practical Training) Center, and became the
first American to be licensed by the Russian government in these studies. He is also one of a
handful of individuals outside the former USSR to earn the coveted “Honourable Master of
Sport” —the highest athletic distinction recognized in the former Soviet Union.
Sonnon capitalized upon advances in biomechanics, stress physiology, athletic biochemistry and
sports/combat psychology to become an international champion martial artist in Sambo,
Sanshou, Submission Grappling, Jiujitsu and Mixed Martial Art.
He discovered that it wasn't merely being bigger, faster or stronger than your opponents, but
being better that counted most. Through his studies of motor development technologies, he
evolved the Delta-Alpha motor sophistication approach of TACFIT, which allows rapid
advancement of skill and fitness for all populations.
Sonnon’s peak performance enhancement methods are on the scientific cutting-edge, proving themselves
again and again where it counts: in the real world, on and off the field of athletics.
TACFIT is a registered mark of Sconik International, LLC

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TACFIT Kettlebell TACFIT Kettlebell Spetsnaz

TACFIT Kettlebell Spetsnaz

How to Use This Manual

Read the program chapter.

Download the Warm Up and Cool Down recovery videos.

Go to Day One of the Calendar and get to work!

Itʼs that easy.

Part 1: Introductory Briefing

How is TACFIT Kettlebell Spetsnaz Different?

What determines a fitness program’s efficacy for tactical fitness?

Finally, what about losing fat and building muscle?

So let’s get cooking...

The 6-Degrees of Freedom

• Heaving: moving up and down

1) Crown to Coccyx Alignment

Programming TACFIT Kettlebell Spetsnaz

Intuitive Training: Your Governor

Let’s begin with the intuitive rating system.

How much is ‘a lot’? How tough is ‘tough’?

The 4 Day Wave

Day 1—No Intensity

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

Day Two—Low Intensity

RPE: 3-4; RPT: 8 or higher; RPD: 3 or lower

Day Three—Moderate Intensity

RPE: 5-7; RPT: 8 or higher; RPD: 3 or lower

Day Four—High Intensity

RPE: 8-10; RPT: 8 or higher; RPD: 3 or lower

Can’t Dedicate Yourself to the Full Mission?

What If You Don’t Want to Train 4x7 Style?

TACFIT Kettlebell Spetsnaz on a 3-day Split

Scheduling on a 7-day Wave

Scheduling on the 4-day Wave

• No intensity = joint mobility

Now let’s get to the actual TACFIT Kettlebell Spetsnaz program...

Part 2: The Program

The 4x7 Progression:

Intensity-> No Low Moderate High

Cycle 1 Mobility Compensation TACFIT Kettlebell TACFIT Kettlebell

Cycle 2 Mobility Compensation TACFIT Kettlebell TACFIT Kettlebell

Cycle 3 Mobility Compensation TACFIT Kettlebell TACFIT Kettlebell

Cycle 4 Mobility Compensation TACFIT Kettlebell TACFIT Kettlebell

Cycle 5 Mobility Compensation TACFIT Kettlebell TACFIT Kettlebell

Cycle 6 Mobility Compensation TACFIT Kettlebell TACFIT Kettlebell

Cycle 7 Mobility Compensation TACFIT Kettlebell TACFIT Kettlebell

The 7x4 Option:

Intensity- No Low Mod No Low Mod High

TACFIT Kettlebell Spetsnaz Mission Objectives

Pre-Recruit Recruit Grunt Commando

Military Press Yaw Press Dragon Press Shin Roll Press

Windmill Low Pull Windmill Press Side Press Bent Press

Horn Swing Horn Clean Goblet Squat Goblet Drop

Flag Stir Flag Stir Side Lunge 1/2 Swingblade Swingblade

Two-Hand One-Leg Suitcase Romanian Suitcase Romanian Airborne Kick

Video Download Briefings

You can find these videos on your download page.

Here’s what to do when you reach each of the four “days”:

Warm Up Mobility Program

Double Arm Bar

Cossack Arm Screw

Closed Chain One-Leg Knee Circle

Reference the SPETSKBWarmup.mp4 video briefing.

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