Navy Operational Fitness and Fueling System
The Navy Operational Fitness and Fueling System (NOFFS) provides the Navy with "best in class" physical fitness and nutrition information for Sailors, allowing the Navy to maintain peak physical readiness, which is a top priority of the 21st Century Sailor and Marine initiative.
Operational Facilitator's Course (OFC) - CERTIFICATION COURSE
Dates: TBD
Interested in becoming certified? This course will enable you to be an instructor for the Operational series of OFFS (Operational Fitness and Fueling System). This 5-day course will challenge you and provide you the opportunity to enhance your education and assist you and your command further.
Requirements:
To register, you must have supervisor approval along with other pertinent signatures to attend (current CPR and one NCCA organization).
Eligibility: Open to all eligible MWR/FFR employees. All CFL's and ACFL's along with PTL's/APTL's (USAF) must meet the same requirements (NCCA certification, current CPR, and CO/OIC signature).
All registration forms and requests, please email mark.mcfarland@navy.mil or call 471-2021. Download the registration form HERE.
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OPERATIONAL SERIES
This card series progresses you through 3 levels of training, each with 4 stages. Each level and stage will progressively increase the intensity and volume of the training session.
Find the downloads on NavyFitness.org here.
This card series progresses you through 3 levels of training, each with 4 stages. Each level and stage will progressively increase the intensity and volume of the training session.
Find the downloads on NavyFitness.org here.
This card series progresses you through 3 levels of training, each with 4 stages. Each level and stage will progressively increase the intensity and volume of the training session.
Find the downloads on NavyFitness.org here.
This card series progresses you through 3 levels of training, each with 4 stages. Each level and stage will progressively increase the intensity and volume of the training session.
Find the downloads on NavyFitness.org here.
NOFFS SERIES - SES (Strength, Endurance, Sandbag)
The Strength Series
Find the downloads on NavyFitness.org here.
The Strength Series helps to develop the strength that is needed to perform at the highest of levels. There are three training phases within the series intended to progressively build a user’s total work capacity and improve cardiovascular fitness: Build Muscle, Get Strong, Get Powerful.
Phase 1- Build Muscle :
Focuses on building lean muscle mass and improving the body’s capacity to handle greater physical demands through higher volumes of work and a progressive increase in intensity.
Phase 2- Get Strong:
Focuses on building strength through fewer repetitions and higher intensity.
Phase 3- Get Powerful:
Focuses on building strength through fewer repetitions and higher intensity. Harnesses the newfound strength and trains your muscles to be fast and forceful.
How to Set Up Your Schedule
1. Each phase in this series has 2 training days, Workout A and Workout B.
2. Complete 3 to 4 training sessions per week, alternating between Workout A and Workout B.
3. Aim for no more than 2 consecutive training days each week. For example, if you do Workout A on Monday and Workout B on Tuesday, Wednesday should be a recovery day.
4. Add a recovery day to break up more than 2 consecutive training days and give your body the rest it needs to perform more efficiently. Recovery days can include a combination of light activity, stretching, low-intensity cardio, and massage.
Workout Duration
Each workout has three duration options: 45 minutes, 60 minutes, 75 minutes
If the movements in these workouts are new to you, it may take longer than the duration specified to complete your workouts. As you become familiar with the movements, you will be able to complete them in the allotted time.
Within each Strength workout, there are multiple circuits. You should perform each circuit by completing each exercise in succession with little to no rest between exercises or sets. Once you have completed all of the sets in a circuit, rest 1 to 2 minutes before starting the next circuit.
How the Stages Work:
Each phase in the Strength Series has 3 progressive stages across Pillar Prep, Movement Prep, and Strength. As you advance through the stages, you will notice that the repetitions, time, or a number of circuits you perform may change. Advance to the next stage of training after every 4 workouts-this means after you have completed Workout A and Workout B twice (ABAB). Once you complete the final stage in the phase, progress to the next phase.
Cardiovascular Training Tips:
The cardio workouts in the Strength Series are interval-based, meaning you will vary your effort within a single workout to improve your cardio fitness. Each workout consists of one or more training zones; each zone represents a level of effort (Easy, Medium, and Hard). But how do you know you are exercising at the right effort? You can perform these interval workouts by measuring your effort in one of two ways: (i) heart rate training, or (ii) rate of perceived exertion.
Heart Rate Training
One way to calculate your training zones is based on your maximum heart rate (Max HR). If you have a heart rate monitor, you can measure your heart rate as you train to stay in each zone. If you don’t know your Max HR, you can estimate it by using the following formula: Max HR = 220 – your age.
Once you have calculated your approximate Max HR, use the percentage below to determine your heart rate training zone for each interval.
Rate of Perceived Exertion
Your rate of perceived exertion (RPE) is a simple and effective way to determine your training intensity when performing intervals. RPE uses a scale of 1-10 to rate your effort. A rating of 1 is equivalent to standing still, while a rating of 10 represents the most strenuous level of activity you can sustain. Use these guidelines to put forth the right effort level for each interval.
The Endurance Series
Find the downloads on NavyFitness.org here.
The Endurance Series focuses on developing cardiovascular fitness while providing training methods to improve muscular strength. Frequently, endurance training enthusiasts focus on cardiovascular conditioning, neglecting complimentary components necessary for a well-balanced program, which places a great deal of stress on the body and, over time, can lead to training plateaus or injury. The workouts in this series are designed to assist with breaking through those training plateaus while decreasing injuries. To achieve this, we have also included additional training components in conjunction with cardiovascular training that is vital to your sustained success with endurance activities, including Pillar Prep, Movement Prep, Strength, and Plyometrics.
Pillar Prep, Movement Prep, Strength, and Plyometrics aid the user in establishing the necessary balance between mobility and stability. They also help to develop the fundamental levels of strength and power required to withstand the stress placed on the body’s musculoskeletal system. Although these components can be completed separately, together they will provide the training needed to improve your performance.
The six phases of training progressively develop both the aerobic and anaerobic energy systems, effectively enhancing one’s ability to cover a greater distance or total volume of work at a faster pace. Each phase will include up to 12 sessions and cycle you through high, moderate, and low-intensity training days, giving you the flexibility to easily adapt your training to fit your schedule.
How to Set Up Your Schedule
1. Each phase in this series has 2 training days, Workout A and Workout B.
2. Complete 3 to 4 training sessions per week, alternating between Workout A and Workout B.
3. Aim for no more than 2 consecutive training days each week. For example, if you do Workout A on Monday and Workout B on Tuesday, Wednesday should be a recovery day.
4. Add a recovery day to break up more than 2 consecutive training days and give your body the rest it needs to perform more efficiently. Recovery days can include a combination of light activity, stretching, low-intensity cardio, and massage.
Workout Duration
Each workout has three duration options: 45 minutes, 60 minutes, 75 minutes
If the movements in these workouts are new to you, it may take longer than the duration specified to complete your workouts. As you become familiar with the movements, you will be able to complete them in the allotted time.
How the Stages Work:
Each phase in the Endurance Series has 3 progressive stages across Pillar Prep, Movement Prep, and Strength. As you advance through the stages, you will notice that the repetitions, time, or the number of circuits you perform may change. Advance to the next stage of training after every 4 workouts-this means after you have completed Workout A and Workout B twice (ABAB). Once you complete the final stage in the phase, progress to the next phase.
Cardiovascular Training Tips:
The cardio workouts in the Endurance Series are interval-based, meaning you will vary your effort within a single workout to improve your cardio fitness. Each workout consists of one or more training zones; each zone represents a level of effort (Easy, Medium, and Hard). But how do you know you are exercising at the right effort? You can perform these interval workouts by measuring your effort in one of two ways: (i) heart rate training, or (ii) rate of perceived exertion.
Heart Rate Training
One way to calculate your training zones is based on your maximum heart rate (Max HR). If you have a heart rate monitor, you can measure your heart rate as you train to stay in each zone. If you don’t know your Max HR, you can estimate it by using the following formula: Max HR = 220 – your age.
Once you have calculated your approximate Max HR, use the percentage below to determine your heart rate training zone for each interval.
Rate of Perceived Exertion
Your rate of perceived exertion (RPE) is a simple and effective way to determine your training intensity when performing intervals. RPE uses a scale of 1-10 to rate your effort. A rating of 1 is equivalent to standing still, while a rating of 10 represents the most strenuous level of activity you can sustain. Use these guidelines to put forth the right effort level for each interval.
The Advantage of Recovery
When it comes to recovery, endurance athletes are a notoriously stubborn bunch, preferring to push forward with tough workouts day after day. While such a work ethic is admirable, it is impossible to go all-out all of the time. You will not train as effectively and you will likely break down with injuries and ailments. On the other hand, if you can focus on having high-quality rest and regeneration, you will be able to get more return on investment from every minute of your workout.
Regeneration increases your energy, boosts your immune system, and helps you get the most out of each training session, which ultimately will improve your performance. So, when setting up your schedule, remember to schedule recovery days to break up the grind of hard training. Still want to run on your recovery day? We hear you. Just remember to take it easy. Your recovery is for low-intensity cardio. These workouts should consist of easy intervals. And if you are a runner, why not mix it up and go for a swim or bike ride? The same principle applies for any endurance athlete-that is, choose an activity or surface that will reduce the impact on your body. You will recover faster and perform better when it matters most.
The Sandbag Series
Find the downloads on NavyFitness.org here.
The Sandbag Series provides you with a training plan that develops the raw strength and power needed to meet the performance demands placed upon you in any environment. This series progresses through three phases of training: Build Your Base, Gain Muscle, and Get Powerful. Each phase builds upon the work completed in the previous phase and preparing you for what’s to come.
Phase 1 - Build Your Base: A strong and solid base fitness level will be built utilizing a sandbag for resistance. For individuals that have never used sandbags before, you will quickly learn the challenges of lifting a mass that shifts as they move.
Phase 2- Gain Muscle: Builds lean muscle mass and increases workout capacity through the use of higher sets and repetitions.
Phase 3 - Get Powerful: Movements will become more explosive therefore developing the power necessary for immediate bursts of energy often required in operational environments.
How to Set Up Your Schedule
1. Each phase in this series has 2 training days, Workout A and Workout B.
2. Complete 3 to 4 training sessions per week, alternating between Workout A and Workout B.
3. Aim for no more than 2 consecutive training days each week. For example, if you do Workout A on Monday and Workout B on Tuesday, Wednesday should be a recovery day.
4. Add a recovery day to break up more than 2 consecutive training days and give your body the rest it needs to perform more efficiently. Recovery days can include a combination of light activity, stretching, low-intensity cardio, and massage.
Workout Duration
Each workout has three duration options: 30 minutes, 45 minutes, 60 minutes
If the movements in these workouts are new to you, it may take longer than the duration specified to complete your workouts. As you become familiar with the movements, you will be able to complete them in the allotted time.
How the Stages Work:
Each phase in the Endurance Series has 3 progressive stages across Pillar Prep, Movement Prep, and Strength. As you advance through the stages, you will notice that the repetitions, time, or the number of circuits you perform may change. Advance to the next stage of training after every 4 workouts-this means after you have completed Workout A and Workout B twice (ABAB). Once you complete the final stage in the phase, progress to the next phase.
The Regeneration Series
Find the downloads on NavyFitness.org here.
As a progression to the current ‘Operational Series', the Navy and Athletes' Performance Institute (API) partnered to develop three new workout series, The Strength Series, The Endurance Series, and The Sandbag Training Series, to provide the Sailor a workout specific enough to meet their individual performance requirements and special interests. In addition to the new fitness series', The Regeneration Series helps facilitate recovery and assist Sailors with mitigating nagging aches and pains. Each series is accompanied by a fueling strategy and options for scheduling workouts that accommodate the user's schedule. Each series provides various options for workout schedule, duration, equipment, recovery and optimal fueling.
The Regeneration Series helps facilitate recovery, which is a critical component of any training program. This helps bring balance back to the body and enhances the body's response to the training stimulus. Movements in these sessions focus on soft tissue release utilizing a foam roll and trigger point ball, as well as flexibility routines. These strategies will help you re-establish the length and tension of your muscles, break up knots, reduce stiffness, and increase circulation to flush your system and re-energize your body.
