Editor’s Note: In honor of Navy Fitness Month, LCDR Heath Clifford of the Navy Physical Readiness Program has provided Every Sailor, Every Day with the second installment of how to exercise with limited space and gym equipment. Learn how to work out on a time, space and equipment “budget” and check out the newest minimalist fitness workouts below!
It has been well documented that one of the best ways to alleviate stress is through exercise. Sailors face many challenges in balancing family life with the Navy’s current operational tempo. In this crunch for time, all too often physical fitness is placed on the back burner. Combine the lack of time and limits of space and equipment, Sailors find it difficult to maintain an adequate level of fitness especially during periods of deployment, causing stress levels to soar. Utilizing input from over 750 Sailors, in 2009 Navy Subject Matter Experts worked closely with Athletes’ Performance Institute (API) to develop a program that would combat these barriers.
What is Navy Operational Fitness and Fueling System?
The Navy Operational Fitness and Fueling System (NOFFS) is designed to provide the Navy with a “world class” training resource for fleet Sailors. Using the latest sports science methodologies, NOFFS combines both human performance and injury prevention strategies, resulting in safer training while yielding positive human performance outcomes. The exercises used in the NOFFS system are designed to replicate the activities Sailors conduct in their operational duties: lifting, pushing, pulling and carrying.
The NOFFS contains four specialized series tailored for use on submarines, surface ships, large decks, and for group physical training. Designed specifically for real-world space and equipment limitations, these four categories provide Sailors three different levels of exercises that are based on current fitness and capability and can be used safely without supervision or direction.
A Pentagon of Parts.
The training session will consist of 5 training components:
- Pillar Preparation: consists of your hips, torso and shoulders and represents the foundation for all your movement. “Pillar Prep” primes these critical muscles to prepare your body for the work ahead- helping to protect you from injury and boost your performance during your training session.
- Movement Preparation: lengthen, strengthen, and stabilize your body. “Movement Prep” consists of a series of active and dynamic stretches to help you to move.
- Strength: strengthen the movements needed to perform on an operational platform. Close attention must be payed to the quality of your movement. Select a resistance that you feel challenged with for the number of reps prescribed (body weight to bands).
- Cardiovascular Fitness: boost your endurance, leg strength and speed through a variety of interval training options. The movements in this component are designed to target and develop your energy systems while efficiently burning calories.
- Recovery: a critical component to any training program, recovery brings balance back to your body, helping to relieve tension and the associated aches and pains while enhancing your body’s response to the training.
Break a Sweat!
The following is a challenging total body workout from the Surface Ship Series to be utilized in a confined space environment with limited equipment. All 5 training components are addressed in this workout.
NOFFS SUFACE SHIP SERIES – LEVEL 1
Pillar Preparation (1 circuit/6 reps)
- Pillar Bridge (hold 30 seconds)
- Glute Bridge (hold 30 second)
- Y’s – Deck
- 90/90 Stretch
Movement Preparation (1 circuit/4 reps)
- Mini Band – External Rotation
- Reverse Lunge, Elbow to Instep – Kneeling
- Lateral Squat – Alternating
- Knee Hug – In Place
- Drop Lunge
- Inverted Hamstring w/ Support
|Circuit 1 (x2/8 reps):|
|1. Glute Bridge (reps)|
|2. Push Up (Standard)|
|3. Squat w/Mini Band|
|4. Y’s – Bent Over (Bands)|
|Circuit 2 (x1/8 reps)|
|1. Lateral Squat – Low Alternating|
|2. Overhead Press – ½ Kneeling (bands)|
|3. Lateral Pillar Bridge (30 sec hold/each side)|
|4. Straight Leg Lowering – Alternating|
Cardiovascular Fitness: Perform each movement for 15 seconds and immediately transition into the next movement for the duration of the circuit. Rest 90 seconds between circuits, then repeat the circuit.
- Reverse Lunge – Alternating
- Pillar Bridge w/Arm Lift
- Lateral Lunge – alternating
- Forward Lunge, Elbow to Instep – w/Rotation
- Plank Running
- Single Leg Balance – Alphabet
- Split Squat – Alt. 5 sec Holds
- Drop Lunge – Alternating
Recovery (no equipment needed): Hold each stretch for 2 seconds while exhaling, then relax back to the start position and continue for 10 reps each. DO NOT BOUNCE through the end range of the stretch.
- Bent Knee Hamstring Stretch
- Knee Hug – Supine
- Leg Cradle – Supine
- Quad/Hip Flexor Stretch – ½ kneeling
- Triceps Stretch
- 90/90 w/Arm Sweep
NOFFS continues to grow in popularity fleet-wide. CFLs are being taught introductory courses within the 5-day initial certification course and can also receive short course certification through the CFL 2-day seminars. For more information on the complete NOFFS Series, including exercises videos, visit https://www.navyfitness.org/fitness/noffs-training or download the NOFFS app online.
About the Blogger:
LCDR Heath Clifford, OPNAV N17 CFL Program Manager, is a certified Aerospace Physiologist by the Aerospace Medical Association with 14 years’ experience as a Naval Aerospace/Operational Physiologist with expertise in Exercise Physiology and Water Survival Training as well. He is an avid swimmer and outdoor enthusiast and believes that nutrition, sleep, and fitness are the foundations of mission readiness and operational success.