What is MedBall 101?

Medicine ball 101 with Coach Esik  is a fitness program created for medicine ball training to drive adaptation and challenge the body. When used correctly this tool can help you strengthen your core, develop rotational power, and boost athletic performance.

This program is an introduction on how to train with the medicine ball using TACFIT principles. You will learn functional exercises, workouts, and training protocols that engage major muscle groups— legs, glutes, chest, back, and shoulders while developing core strength. You’ll also work on simple movement patterns that are essential for everyday activities such as squats, lunges, hinge, push, pull, rotate and more. 

Many med-ball exercises are complementary and serve as bridging tools between sports skill and strength training. Unfortunately, nearly all of the training we see on the Internet and social media is junk fitness and busy work. 

Med-ball training is about purpose and transfer — not just mindless lifting or tossing. In this program we go over 10 specific exercises that target core strength and athletic performance. By learning these exercises and how to perform them with proper technique you will develop a bulletproof core, enhance body awareness, and explosive power and speed. 

Once you’ve finished the program you’ll be able to incorporate the workouts into your fitness routine to maximize your performance.

To help you get started we’ve created a 14-day training protocol that you can incorporate into your workout routine which can be customized and used year round. It can also be used as an alternative for warm-ups and on “active” recovery days.

Meet your Team Leader

Erik “Esik” Melland

Esik is a certified TACFIT Master Trainer with over 10 years of experience in the protocols of TACFIT. His evolution led him to develop training methods with the medicine ball.

He is the founder of Viking Ninja.

A sought-after personal trainer, his career has led him to train clients in the NFL, UFS, MLB, and NHL. He’s also an accomplished writer, music producer, photographer, creative director, and content director.

He brings the heart of a warrior to his role as the TACFIT US Director. His personal discipline is infused in every workout, and his leadership inspires us to assimilate his life’s motto, “Kill your ego, challenge your discipline.”

The TACFIT Difference

• Improves mobility and balance
• Builds strength
• Challenges range of motions
• Mentally stimulating
• Increases blood flow
• Improves mental clarity focus
• Decreases anxiety

What's Included?

• Stream videos online through TACFIT Academy and workout anytime, anywhere there is internet access
• Lifetime Access to your digital library
• 10 exercises including a warmup and cool down
• Learn movement patterns designed to build strength and maintain mobility and improve flexibility
• 14-day training protocol that can be customized and practiced all year long
• Increase overall strength, mobility, and athletic performance while avoiding common aches and injuries

Recommended Weights

• Women – 4KG/ 9LB Medicine Ball
• Men – 4KG to 6KG/ 9LB to 13LB  Medicine Ball
• Shop Medicine Balls at TACFIT.com