TACFIT Commando is a portable, plyometric, bodyweight exercise program that uses intense, fast paced circuits, tactically-specific movements, and a training wave that synchs up with the body’s natural energy and recovery patterns. It only takes 20 minutes to complete a workout, yet each session is packed with an intensity level most athletes don’t tap in an hour. With three levels of difficulty (beginner to advanced) and three one-month programs for each level, TACFIT Commando contains 9 full months of exercise progressions. It’s the ideal portable fitness solution for busy people on the go. You can do TACFIT Commando in your home gym, office, hotel room, backyard or living room.

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Plyometrics is one of the most misunderstood aspects in training. Some sports feel they don't
need it - their sport doesn't involve jumping. Other sports use Plyometrics as the foundation of a
program; and neglect overall strength to a far greater degree than they should. To implement
Plyometrics training properly there are a few key things to understand.
Plyometrics supports a program - it isn't the program
No athlete or trainee will benefit from jump training if the level of their strength isn't near an
acceptable level. Plyometrics brings out full potential of the muscles to display power, but if there
isn't enough strength to begin with the full benefit of Plyometrics will not be seen.
In understanding this concept it is important to develop the strength of the athletes to at least a
level in which they can perform lifts in a particular ratio:
Upper Body (Flat Bench) - 1.25 times body weight (180 lbs x 1.25 = 225 lbs)
Lower Body (Squat) - 1.5 times body weight (180 x 1.5 = 270 lbs)
Some people may disagree with these ratios, but I believe that implementation of Plyometric
training is possible in earnest at these levels. This does not mean that Plyometrics cannot be
performed before this. The point is that without achieving at least these levels with your athletes,
the Plyometrics will not be as beneficial, and the intensity will need to remain down.
Plyometrics creates speed expression - not just jumping ability
In a variety of sports a key concept that many trainers and coaches will discuss is the ability to
perform a "triple extension" at an optimal level. What this creates is a synergistic extension of the
hip, knee and ankle simultaneously. If these parts of the body are able to do so powerfully they
help to propel the body through a variety of planes of movement.
The triple extension is seen in sprinting, jumping, and through Olympics lifting. In understanding
the crossover that training any one of these areas has on the other, you can begin to see how to
improve your athletic abilities through Plyometric training.
If an athlete trains using various Plyometric drills, the body's ability to learn to fire in the triple
extension will lead to overall speed enhancement. This is why in the NFL combine, the vertical
jump, long jump, and 40 yard dash are all tested. Each of these is a form of the triple extension -
and the ability to perform it optimally creates the potential to have a more impactful player.

2. Levels of Plyometrics
Not all Plyometric drills are created equally; there are low, medium and high impact exercises.
The lower impact Plyometric training drills can be ushered into a program at the earliest stages of
development. Some may find this hard to believe, but jumping rope for example is a low level,
high frequency type of Plyometric training. Yet, no one would say that jump rope training is too
advanced for a 13 year old athlete, not when we have 8 year old young girls who double dutch
everyday for years.
Some other forms of low level Plyometrics are:
· Skipping
· Bounding
· Jumps to a low box
· Single leg push-offs
· Ankle Hops
· Vertical Jumps
· Long Jumps
· Explosive pushups
· Medicine Ball chest passes
These early level forms of Plyometric training will develop the muscular coordination, and
efficiency to enable you to step up to more intermediate levels. When your strength levels have
reached the previously discussed thresholds, you can begin to program this next level of
Plyometrics into your training.
Intermediate level Plyometrics:
· Double Long Jumps (Two long jumps in quick succession)
· Lateral Cone Hops
· Depth Jumps
· Backwards Medicine Ball Throw
· Lateral Medicine Ball Toss
· Pushup with Depth Jump

3. The final stage of Plyometrics again builds on the abilities gained from these previous exercises.
Before beginning more advanced forms however, it is important that you spent plenty of time
mastering the previous drills, as your body will toughen and become more efficient. If you proceed
to advanced Plyometrics before your body is ready it can lead to overuse injuries and over-
taxation of the central nervous system.
Advanced Plyometrics:
· Depth Jump with Sprint
· Depth Jump to box hop
· Single Leg Jumps (Right leg jump land on right leg, etc)
· Depth Jump with forward sprint
· Depth Jump with lateral sprint
· Power Drop
· Weighted Plyometrics
Weighted Plyometrics, in which the athlete wears a weighted vest, are to be done with minimal
weight. It also is prudent to begin weighted Plyometric drills using the basic exercises first and
progressing to the more difficult variations. Additionally, Plyometrics is a fast twitch exercise in
which speed of movement is vital - do not use a weight that increases that rate of force to
severely. For our 180 lb athlete, 10% of bodyweight (18 lbs) is the upper level that should be
used.
Foot contacts
One of the common forms of deciding training volume is through recording the amount of foot
contacts that are being prescribed to athletes per week. In order to program effectively, prescribe
to these basic guidelines.
Beginning exercises: 100-250 foot contacts per week
Intermediate exercises: 150-250 foot contacts per week
Advanced exercises: 50-150 foot contacts per week
Obviously a jump rope session is going to have significantly more volume than depth jumps into all
out sprints - you cannot recover properly from the more advanced training options, as they stress
the system to a greater degree. Use prudence when designing a program based on the level and
ability of your athletes.
Final Note

4. No form of training is the definitive answer to create a solution; each and every athlete has
different needs and different rates of both learning and recovery. To ask every athlete to progress
at the same level isn't plausible, as in some cases you will hold the better athletes back and push
the less able athletes to hard. In this instance, try and group athletes based off of abilities and not
age or position, and allow for a range of successful contacts rather than a definitive set number.
Plyometrics is supremely valuable in any sport, whether it be wrestling, lacrosse, football or golf,
the abilities that you will develop and progress can create betterment in a variety of ways. Use
Plyometrics to help you expand your game - and your potential will reach new heights.
Bill Rom is the owner and operator of Superior Athletics. He specializes in Performance Training
for athletes, as well as advanced training for general populations. You can read more performance
articles from Bill, and learn about Superior Athletics, by visiting http://superiorathleticsny.com
Article Source:
http://EzineArticles.com/?expert=Bill_Rom
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For a free video on the permier plyometric system on the market check out:
http://www.plyometrics1.com/
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