Warrior Prep - Week 1 of 5

This five-week conditioning plan is designed based on the Navy Operational Fitness and Fueling
System (NOFFS) to reintegrate physical readiness after an extended period of physical inactivity. The
NOFFS methodology includes the training components of Pillar Preparation, Movement Preparation,
Strength, Energy System Development (ESD), Regeneration, and Fueling.

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Week 1

Nutrition Tip: choose least processed items from each group (fruit, veg, grains, high fiber carbs)

Week 1 - Workout 1

Eat fruit and vegetables with each meal. Choose a wide variety of colors for the biggest benefit.

Cardio

Week 1 - Workout 2

Nutrition tip - include healthy gats in your diet like olive oil, nuts, natural nut butters, seeds..

Week 1 - Workout 3

Eat smaller portions more often. 4-6 meals a day (every 3 hours)

Week 1 - Regeneration 2

Rest

Nutrition Tip: include a lean protein source with each meal.

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