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ePublication of Australian Fitness Network

A time-based group training system with a strong emphasis on injury-prevention is the latest in the new wave of circuit workouts.

ACFIT (Tactical Fitness) is a progressive ballistic movement fitness system that has recently arrived on Australian shores from the US. It was created by martial arts and fitness coach Scott Sonnon to help government agencies and special forces such as police, fire fighters and rapid response teams achieve elite level fitness while, crucially, remaining injury-free.

This ‘safety first’ approach to fitness through progressive movement, as well as its long-term development program, has seen a number of government agencies and sports teams around the world adopt TACFIT as their preferred training method (with at least part of the appeal being the money and headaches it can theoretically save by preventing unnecessary injury.) Agencies that have used the system include the US Federal Law Enforcement Training Centre (FLETC) and the US Army’s Special Operations Aviation Regiment (SOAR).

Given this background, it’s perhaps not surprising that certain elements within TACFIT have something of a militaristic flavour, with some of the offshoot systems bearing the monikers Commando, Warrior and Spartan. The stated aim of TACFIT is ‘to strengthen and mobilise your body against injury, turn your mind into a fortress against stress, and help you to re-develop your primal strength and critical thinking.’

Impressive claims, so how does it work? Each 45-minute training session draws on a library of 26 20-minute circuits based on one of six timing protocols, with each exercise within a circuit having four levels of complexity so that beginners through to elite fitness practitioners can train together. Recovery methods, breathing techniques, timing protocols and unique movement patterns build upon each other to steadily and gradually increase ability.

By using a time-based circuit (for example, A [4/1×4] = 4 minutes of movement, 1 minute of rest, 4 exercises), participants can’t ‘go easy’ by stopping for a break just because they’ve completed X number of reps. They can, however, customise their workout to their specific abilities and strengths by adjusting the weights used, and/or simplifying the movement patterns related to the specific exercise.

TACFIT makes much of the fact that its exercises – whether Clubbell Gamma Casts, Parallette Swing Planks, Airborne Lunges or the incendiary Quad Press – are all ‘anatomically respectful’ in structure and execution. In order to increase recovery efficiency, warm ups and cool downs directly correlate to the joints and muscles used in the exercises being performed.



To become a TACFIT Level 1 coach requires attendance of a 2-day seminar in Brisbane with founder Scott Sonnon, which includes a Qualifier exam.

Once qualified there are no affiliation fees. For more information visit

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