TACTICAL GYMNASTICS – TACGYM

Tactical Gymnastics (TACGYM) is another strength training conditioning program by Scott Sonnon which focuses on the science mobility and flow of the human body.

And unlike TacFit, me personally, this seems more complicated, so for our purposes we can simplify it back into a form that is understandable and yet not lose its original purpose.

TacGym Review

Tactical Gymnastics (TacGym) contains twelve missions, which are divided into three categories and then into four levels of difficulty, where the Delta level is for beginners and Alpha is intended for the most advanced students:

  • FUBAR – Delta, Gamma, Beta, Alpha
  • SNAFU – Delta, Gamma , Beta Alpha
  • Tarf – Delta, Gamma, Beta Alpha

It includes additional components (Archimedes recovery, Healing Body Rolling and staff), but these parts will not discuss here already. As I wrote at the beginning, Scott Sonnon will not hide the fact that it goes against the general rule of KISS (Keep It Simple and Stupid), because they believe that it is necessary to capture all possible aspects, and those who make everything easy to lose sight of the goal (SISS – Stuck In Simplistic Stupidity).

Tactical Gymnastics is designed to increase the intensity of individual exercises and overall body coordination, which is needed in martial arts and sports, rather than a constant acceleration repetition which other programs promote.

The whole system is built on the development of six basic categories of movement: lifting (up and down), pushing / pulling (forward and backward), swing (right, left), scrolling, throwing and swinging. Because the system is divided into four categories, allowing you to train both beginners as well as advanced students. Let’s look at each category and exercises:

SNAFU – exercises 4 x 4 minutes x 1 minute rest

Choose your level of difficulty (beginner Delta = Alpha = advanced). Each level has four exercises. One exercise is practiced nonstop (maximum repetitions) for four minutes and then a one minute break. Then goes further exercise.

Level Delta contains the following exercises:

  • Angled Lunge
  • Sommersault
  • Duck Squaw
  • Hip Shrimp level

Gamma includes the following exercises:

  • Angled Cossack Crawl
  • Roll Crow
  • Hop Dead
  • Leg Shrimp levels of

Beta contains the following exercises:

  • Arm Screw Cossack
  • Rouch Roll Kong
  • Backward
  • Tank Level

Alpha contains the following exercises:

  • Long Arm
  • Dive Roll
  • Roll Ape
  • Step Forvard Tank


FUBAR – maximum repetitions, circuit training

Choose your level of difficulty (beginner Delta = Alpha = advanced). Circuit training with four exercises. One circuit = first exercise 21 reps, 13 reps second exercise, the third exercise 8 reps and fourth exercise for 5 reps (the more observant you’ll notice the Fibonacci number sequence). The whole thing runs 20 minutes.

Level Delta contains the following exercises:

  • Bird Dog
  • Mountain Climber
  • Rear Roll Deck
  • Squat level

Gamma includes the following exercises:

  • Gecko Burpee
  • Knee-in Slide (ALT) levels

Beta contains the following exercises:

  • Base Switch (front)
  • Tadpole Neck Roll Slide (cont) level

Alpha contains The following exercises:

  • Base Switch (alt)
  • Quah Sprawl Worm (inverted)
  • Screwing Pushup
  • Tarf – exercises 5 x 90 seconds x 30 seconds Rest x 2 wheels

Choose your level of difficulty (beginner Delta = Alpha = advanced). Work out the first exercise 90 seconds – maximum repetition. Rest 30 seconds. Another exercise 90 seconds, etc.

The whole cycle repeat five times the level of Delta contains the following exercises:

  • Flat Foot 180
  • Turtle Roll
  • Mountain Climber ½
  • Leg Thread Hip Shrimp

Level Gamma includes the following exercises:

  • Shin Creep Long Leg
  • Roll Hip Drop
  • Burpee Full Leg
  • Thread Dead Leg Shrimp
  • Level Beta contains the following exercises:
  • Shin Swing Swing
  • Leg Quah Worm
  • Turtle Bridge
  • Backward Tank
  • Level Alpha contains the following exercises:
  • Shin Roll Double
    Leg Swoop
  • Standing Worm Grand

And what are the personal impressions? It’s more challenging than TacFit quickly and are familiar with advances in overall condition. Personally, I think that even in the coordination of arm and leg in the overall development of motor skills is seen noticeable progress.

The vast majority of systems from Sonnona builds on comprehensive load and focuses on the fastest possible recovery. Because Sonnon believe in fighting ring wins or not so whoever is stronger and faster, but the one who is able to recover faster and thus last longer.

For those of you who would like to know more about the names of individual categories, I’ve got an explanation. These abbreviations come from the army and mostly characterize the current state of the battlefield. It is similar abbreviations such as BTW (By The Way – by the way) and FYI (For Your Information – For your information).

The above shortcuts, however, are not so decent and so is the mention to footnotes for those who would feel outrage language used: SNAFU – Situation Normal, All F.cked Up – Situation normal, all is p.deli FUBAR – F. cked Up Beyond All Recognition – It seems like everything is p.deli Tarf – Things Are Really F.cked Up – Everything is really p.deli

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