Stability-Based Suspension Training
Although suspension training, as it's known in its current form, was popularized in the 19th century, it's been practiced for millennia. Anthropologists discovered ancient tribes in the Andes Mountains using ropes in a similar way for exercise. Even the American Old West featured cowboys training using ropes secured to fence posts in order to exercise. Suspension training employs cables and ropes with rings or straps to exercise an individual using their bodyweight as the resistance. The Cradle System, developed by renowned fitness innovator Scott B. Sonnon, debugs the biomechanical dangers used in popular suspension training methods by adapting the equipment to the ergonomics of the human body.
As we have advanced in sport science, we have been able to discover precisely which techniques will lead to injury, and those which lead to optimal performance. Now we have learned this distinction as it pertains to suspension training and developed the Cradle program with two virtues in mind. First, if you want your training to have positive functional impact, without pain and injury, you want your joints to optimally fit well together. Biomechanics call the concept of joints fitting well together: Joint Congruency. Joint congruency is maximal at the closed-packed position, as maximum contact exists between the two surfaces. The cradle program was designed to maximize such stability in the shoulders. The second virtue of the cradle system is Core Activation.Read More
TACFIT® is the original Tactical Fitness System, created by Scott B. Sonnon. Tactical Fitness is defined as:
• Tactical: Of, relating to, or constituting a series of actions, carefully synchronized, coordinated, planned and executed to achieve a specific end.
• Fitness: methods, protocols and principles to physically, mentally and emotionally prepare, mitigate and compensate for specific occupational, recreational and lifestyle stressors.
• Tactical Fitness, therefore, is a contiguous approach for specific physical preparation to enter, overcome, and recover from stressors in such a way that the individual and team become stronger, better and healthier from the stressors, rather than deteriorate from them.
TACFIT redefines fitness as the ability to be more prepared than the challenges you face (called “medical readiness” in tactical-speak), to always be ready to navigate challenges with ease and imagination, to remain in a supple state of flow regardless of the task at hand, and to train with a purpose which has been proven to prevent injuries which happen from random workouts.
TACFIT cascades the entire waterfall of physical attributes: functional stamina, complete range of motion strength, three-dimensional movement potential, multi-modal agility and coordination, compensation for occupational and lifestyle repetitive actions and positions, and an integrated active recovery and prehabilitation. It offers a variable, customizable, incremental path of progress, while offering mental alertness, clarity and concentration, with emotional control and the ability to restore calm chemistry after intense physical exertion.
For more information: TACFITAcademy.com
Scott B. Sonnon is COO for RMAX International. He is an adjunct instructor for the US Federal Law Enforcement Training Center (FLETC) and has acted as an SME for many agencies including: Israeli LOTAR Counter-Terror Academy, NYPD Academy, 3/160th SOAR, U.S. Marshals Academy, U.S. DHS Office of State and Local Law Enforcement, the US CBP Use of Force Center and several U.S. Military SOF Units. He provides his consulting to the U.S. Veterans Hospitals as a service. Scott developed the health first system: Circular Strength Training® to focus on deployable strength, mobility and resiliency. Since 1997, he has been teaching worldwide. In every country, he found the same problem: warriors shaped like their jobs, carrying an accumulated stress load; leading to shortened careers and "rusty armor."
In answer, Scott developed TACFIT and the first tactical fitness instructor certification course available. TACFIT athletes recover faster from acute stress response and shed chronic stress load from training and career. TACFIT has been administered to over 4,000 trainers worldwide. Units in more than 13 allied countries have formally implemented TACFIT. Scott has been named by Men’s Health Magazine as one of the Top 25 Trainers in the World, and one of the 7 Most Influential Instructors of this Century by Black Belt Magazine, earning him a place in the National Fitness Hall of Fame, Personal Trainer Hall of Fame and the International Martial Arts Hall of Fame. He is a 5-time world martial arts champion and 6-time USA National Team Coach. He is the holder of several patents including the Clubbell®, has written 7 books, published 43 training manuals, and developed 53 specific fitness programs.
He serves as the Tactical Fitness Ambassador for 5.11. Scott and 5.11 are co-developing new technologies in tactical fitness, biomechanics and stress physiology. He leads training each day at the DHS CBP Office of Air and Marine Bellingham Branch ‘Fight Cage’ and connects this daily resource to a host of carnivores online.
Inside this 28 page start-up guide you will learn how to reap the benefits from the Cradle System of Ring Exercise. You will find the level right for you, and discover how to simply, quickly and easily customize the system to meet your individual needs, challenges and goals, as these can change from day to day. You will find a color-photographed chart detailing each of the 18 exercises in the system, with complete instruction through each step. Carefully distilled science written in a way that everyone can understand, it involves decades of agency-level research, experience and refinement earning its part in the "World's Smartest Workout" - TACFIT.
Each of these six, 32-page Calendars provides you with both a pop-up chart of the entire 28 day cycle, as well as a day by day tear sheet of exactly what you need to do, how you need to do it, and where you can record your progress. You will find three levels of calendars: Recruit for the entry level trainee, Grunt for the experienced trainee, and Commando for the advanced trainee. You will also find two different variations of each: calendars to follow four 7-day cycles, and calendars to follow seven 4-day cycles.
In each of these eighteen 3-5 minute tutorial videos, you will have an in-depth video workshop with Coach Sonnon. He will provide you with all of the details that you need to understand how to perform the workouts, how to modify them to your needs, and how to up-shift and down-shift the techniques through his signature "micro-progressions" - steps within steps for you to guarantee your progress without pain. As one of the Top 25 Trainers in the World, Coach communicates all of the complexities of motor development in easy-to-understand, simple-to-follow language that allows you to continue to build and refine your results.
These 3 Follow-Along Cradle System of Ring Exercise videos form the foundation of your training. By arranging the sequence of exercises in such a way that you constantly experience variety while simultaneously refining your skill in the core competencies of your primary physical performance, Coach Sonnon has created an exercise approach which builds muscle, burns fat, and increases your energy without exacerbating any prior painful or former injuries.
In this 39 page manual of fully-illustrated, high-definition photography, Coach Sonnon takes you to the new fusion of Western and Eastern Science. Applying his unique and hard-won knowledge on motor development, biomechanics and stress physiology, his "Progressive" approach to yoga, is about how to stop stretching and how to start strengthening a balanced physique. He not only provides you with the know-how supporting his powerful approach, but he shows you page-by-page how to do it yourself, with comprehensive descriptions crafted to focus on the key coaching cues.
In these three full-length, follow-along video programs, you will experience increased mobility, through Coach Sonnon's signature formula for incremental myofascial release. Each step has been meticulously crafted to locate and restore function to lost ranges of motion, not only through the tension generated in exercise workouts, but also through your recreational, occupational and behavioral choices which reduce your full range of motion. No other yoga approach in history was specifically designed for athletically and chronologically "tight" people. The 30 minute full flow is supported with a 12 minute warm-up version for before your workout and a 12 minute cool-down version for after your workout.