Just had a look at the Tacfit Commando free ebook and it says this on pg4:

At first you'll feel like you want to coast through the movements, to spread out your reps. Your body will lie to you under sever biochemical stress. It'll tell you it's better to set and easy pace, that you've got lots of time.

Don't believe it.

Your strategy should be to keep the fastest pace you can manage while maintaining a good form. If you space out your reps, you won't get any quality rest and you'll be unable to complete the program.


So does this mean that in kb sport, sprinting a few reps then resting the rest of the minute on the minute is better than a consistent tempo for the whole 10min? There are some videos of notable people doing this style of tempo like USGSF's Dmitri Sataev.



From my personal experience i do this style of sprint-rest-sprint with cb swinging and i can do the century without much problem endurance wise. But that is because it is the only rational way as each rep contributes to the next rep in stored elastic energy and momentum.

But for movements like the kb jerk, in which each rep is separate, does this work?

It seems like most kb experts are using a consistent tempo for their sets.

In my experience consistent pace is less draining and thus preferable.

In training, on the other hand, to create superior endurance I sometimes use different paces within a set or a ladder. It works great with partner training where one lifter has to follow the pace of the training partner. Lifters switch from leader to follower every other set or so.

It all depends on what you are training for. Tacfit is designed for special ops, first responders, etc., who will be called on to do "burst" activities--fast and hard, but intermittent. The psychological element of trying to force yourself to go fast is also part of it, I suspect, because it's trying to simulate the stress of tactical activities. If you want to do long sets and high volume, it's probably not the ideal protocol--for that a consistent pace would probably work better.

Glenn Sunshine wrote:
It all depends on what you are training for. Tacfit is designed for special ops, first responders, etc., who will be called on to do "burst" activities--fast and hard, but intermittent. The psychological element of trying to force yourself to go fast is also part of it, I suspect, because it's trying to simulate the stress of tactical activities. If you want to do long sets and high volume, it's probably not the ideal protocol--for that a consistent pace would probably work better.

My thoughts exactly.

I have experimented with short bursts. It drains your CNS faster which is required to perform the jerk efficiently. Steady state is best for 10 minutes. Sprint set will help to build a CNS that recovers quicker and then a quicker overall pace.