Survival Fitness Plan Blog/Show Notes/How to Master Strength Training Fast!

How to Master Strength Training Fast!

Unlock the secrets of rapid strength training mastery with expert tips and techniques in this must-read article. Get stronger faster while meeting your fitness goals like an expert!

In this enlightening episode, we delve deep into the essence and significance of strength training, a pivotal component of the Survival Fitness Plan.

We explore the nuanced differences between strength and resistance, unraveling the myriad benefits that strength training bestows upon our bodies, including enhanced endurance.

Whether you are a fitness enthusiast or someone embarking on your fitness journey, this episode is brimming with invaluable insights and practical advice.

It is designed to help you understand and incorporate strength training effectively into your routine, offering a variety of exercises to suit individual needs and preferences.

Learn the very best methods of fight and flight while keeping yourself in peak condition with the Survival Fitness Plan. Take the challenge now!

This podcast is available from most major podcast hosts, including Apple Podcasts and Spotify.


00:00:00 Introduction
04:13:54 Strength vs. Resistance
04:56:82 Benefits of strength training
06:29:83 Strength training and endurance
07:52:05 Doctor’s insights
08:51:92 Cardio vs. Strength
09:49:81 Grip strength
10:38:72 The Survival Fitness Plan
11:56:32 How we do it
12:55:80 Whole body vibration
13:35:50 Training goals
14:35:60 Exercises
19:45:35 Closing


Mini Trampoline (rebounder)

Train yourself to out-run, out-fight, and out-live the majority of the world’s population with the Survival Fitness Plan! Start the challenge today!


 Hi guys, Sam Fury here with another episode of the Survival Fitness Plan. The only program where you will train yourself to outrun, outfight, and outlive the majority of the world's population. How do we do that? Outrunning is with parkour, outfighting is with self-defense, and outliving is through body hacking or yeah.

So there you go. So we've got those three things. All right, today we're going to talk about the importance of strength or resistance training. But just before we get into that, I got Dave Asprey's new book yesterday, came out yesterday and I got it straight away and I read it this morning. I woke up at like 3 a.m.

This morning. I don't know why. I think, well, last night I went out and had pizza and beer. So that might have had something to do with disrupting my sleep pattern because I don't know, it does that but yeah, but I got it real early, did a lot of work, and I read pretty much the whole book. I've still got a bit, I'm going to finish it off today, but I did read, I went straight to the points because I wanted to work them into the survival fitness plan, so I went, I went straight to the points about strength and cardio.

Also, I've been researching I've been updating the meditation kind of breathing habits and I'm going to align them with survival swimming. So you automatically start to learn how to hold your breath for longer though I forget what it's called, hyperpoxiatry? It's not hyperpoxiatry, it's hypercronia.

Something like that, anyway. Anyway, when I update it in the app, I'll I'll write a bit about it so you can understand the benefits of it and stuff like that. So that'll be automatically... Automatically built into the meditation, so we're going to start introducing these things called the pillars of the pillars of longevity, right?

And it's basically habit stacking, so every month you'll get a new habit that will be released to your program. Skip it every month because it takes, like, I mean, there's, there's no proven thing, but it's like everyone says it's about 30 to 55 days to, to build a habit, like, to continue to make it stick, and we don't want to go too,

To be fair, in the first month, you're, you may or may not be starting a lot of new habits, right? Straight off the bat, you'll be doing exercise. So that's one. You'll be doing meditation if you follow it and yeah, so it's, and then, and then every month. And there were a couple of others, you'll like be doing daily stretching, you'll be doing daily exercise, you'll be doing daily meditation, and that's just part of the basic survival fitness plan, right?

And then, obviously, if you want to upgrade, there'll be things for that. But I'm not sure if I'll introduce upgrading straight away. I'm still trying to think about the best way to go about doing so. Anyway, that's my problem. Regardless, if you go get it now, you'll get it for a dollar. And then it, and then it, so it's a dollar for 30 days, or a dollar for a month, right, trial, and then it's 10 a month for life, and that will definitely go up in the future, and I'm not sure when it could be pretty soon, but it will definitely go up to like, 30 a month, which is still only a dollar a day and you'll be getting the survival fitness plan, which is like nothing else there is, it's training you outfight people, and you'll also, the body hacking is like, I keep up with the, the top like I'm, I'm not a Leader in the body hacking community, not by a long shot, but I do follow all the leaders, so I get their information So they, they, they come up with the ideas and they test them all, right?

I'm not a tester I get the information that they've already proven and then I put it into action because I feel like that once they prove it It's kind of safe to bring out to the world and they obviously the kings of that sort of stuff But I'm not the expert but I can share it with you guys And I'll build it straight into the app so you can do it in the most efficient way possible So you can expect a lot of these changes coming up in the app because I've been getting into like body hacking a lot more seriously in the last month or so like I spend a good two hours a day just studying different stuff, body hacking and other stuff.

So, I dedicate a couple of hours a day to my development in that area. So yeah, so there you go.

Anyway, alright, let's get on to today's thing. The importance of strength or resistance training. So, the difference, I think the difference between strength training and resistance training, I'm not an expert on this either, to be fair.

It's funny how I teach like a better fit. I'm not an expert in fitness. I don't even have a personal training certificate or anything. But It's the program. So, strength training I'm thinking is like when you lift heavy stuff, right? Resistance training, it's like using anti-gravity, like using resistance bands.

So strength training uses load and gravity, to build your muscle. And resistance training is kind of like the opposite. It's kind of like you do like the easiest form of resistance training would be like to do a, Oh no, that's isometric, it's a bit different. But resistance training is like resistance bands, right?

Yeah. Alright.

 So the many benefits and how we tackle it in the survival fitness plan. So let's go through some benefits of strength training. Now obviously it increases muscle strength and endurance, right? That's the main reason people get into strength training because they want to increase the muscle.

Or, and or they want to increase endurance. So strength training can help increase your strength and endurance of your muscles, right? To make it easier to perform everyday tasks and physical activities, which is to be fair, the top reason why we do it in the soil fitness plan, right? We do very specific strength training exercises to build various like large muscle groups for starters.

And secondly, so you're able to perform It's things that you need to be able to perform to do parkour or martial arts and stuff like that.

So we do a lot of push-ups, not necessarily because push-ups are the best way to build strength. It is a pretty good way, but it's not the most effective way. But also, because it mimics, if you do it a certain way, the so-called fitness plan, it mimics punching the straight punch, which is the most used punch, right?

Or the most used strike, no, straight punch, straight palm heel, right? It's the fastest, it's the strongest, strongest, fastest, Yeah, and it's like easy to attack so you do that for example, or you do pull-ups right to mimic Being able to do a muscle up. That's your, that's your goal would be to do a muscle up So then if you need to run and jump up and climb up something Like if you can do a muscle up then doing a wall climb is like really easy, right?

You just need to tweak the technique a bit, but all the muscle strength is there Also, it's a good whole-body exercise, right these things.

 So we do So, strength training and strength endurance is, is one, one reason, right? The second is improved body, right? You can increase muscle mass or decrease body fat just to make yourself look better.

There's a common, a lot of women say they don't want to do strength training because they think they're going to bulk up. That's not, that's not how it works, right? You, you do strength training, and if you want to specifically, like for guys, maybe what they want to, or bodybuilders want to specifically bulk up, they have to train strength training in a very specific way to get that.

Normal strength training, like just average strength training, like doing free weights, or doing push-ups, or doing like what you're doing this whole thing about, you won't bulk up, right? You will... Get stronger, certainly, you'll get probably a bit more cut if you've got body, if you've got body fat, it'll turn it into muscle, but you're not gonna bulk up like a bodybuilder, so if you're a woman or you don't, or anyone that doesn't wanna bulk up, don't worry about that, you're not gonna, you won't bulk up, in fact, you'll cut fat, because that's just what happens when you turn fat into muscle, right, you cut fat, you might not necessarily lose weight, but that's not the point really anyway, right?

You'll look better, but that's just a side effect. But most importantly, you'll have the functionality of having strength, right? Improved bone health. It can help increase bone density, which obviously reduces the risk of injury, like fractures and bone, bone injuries. And also osteoporosis, right?

 So, yeah, like my mum, who's grandma's age now, but she doesn't have grandkids. I don't know why I mentioned that. She had a little case of osteoporosis, and the first thing the doctor said was, do free weights, right? Or do some strength training to improve that bone health. Metabolic health, right?

You can improve your insulin sensitivity glucose metabolism, and over your metabolic health overall. Yeah, because exercise does that, and strength training is a type of exercise. Reduce the risk of chronic disease. such as heart disease, diabetes, obesity, same thing again, I think is just that because it's exercise, right?

Improving mental health can induce symptoms just like any exercise of like anxiety, depression it can enhance your cognitive function. These are all improved sleep quality improved energy levels enhanced athletic performance. So those three improved sleep quality, improved energy levels.

They're all like, just because it's exercise, right? It's not necessarily strength training.

 You could do that. You could do cardiovascular training and that would that would do the same thing. It's just because it's like, it's just what exercise does, right? Improves your mood and all that. Improved athletic performance, right?

It can help improve speed, power, and overall performance. That's very important. That's something that cardiovascular training can't do. Cardiovascular training can improve your cardiovascular function, but if you want to get stronger, if you want to get like, if you want to be able to sprint faster, right?

Faster than you can now, which is important in this whole field. Well, you need strength training to be able to. Build up the ability to sprint faster, right? Sure you need cardiovascular training too to be able to intake the oxygen for repair and recovery and all and whatever and all the other good stuff it does, but strength training is a very important part.

If you want to be able to lift more stuff, you have to build strength to be able to lift more stuff, right? Yeah, increases longevity. Regular strength training has been linked to increased longevity.

 In fact, one of the determinations of longevity is, and I've said this before, is grip strength, right?

It's like not, and this doesn't necessarily mean just go out and train grip strength. That's not how it works. Grip strength is an overall counter of All body strength, right? Grip strength, but don't just go around and like Think all you have to do is get one of those grip training-like grip Machines and just squeeze that and you you might have massive forearms that don't equal longevity, right?

It's about if you're doing an all-over body strength Regime and your body strength and your grip strength is just a part of that and that's how they gauge it all right.

 So they're the benefits. Now, how are we going to do it in the survival fitness plan? Now like I said, I've just read Dave Asprey's book.

And prior to that, I looked up a few things because I really want to nail being able to get cardiovascular and strength improvements faster. So you have more time. Dedicating time to that you have more time to learn skills of the survival fitness plan, right? Because the skills are what make the survival fitness plan like learning parkour Learning the technique to be able to sprint faster Learning how to swim faster longer harder underwater learning self-defense, right?

These are the things that make it different if you just want to improve Honestly, if your only goal is to get stronger And have better cardio and like be super, super healthy, go, go get Dave Asprey's book and just follow that and don't worry about this whole fitness plan. But if you want those other skills too the reason I like body hacking is because it allows you to get stronger, be healthier, whatever, in the most efficient way.

So then you have the time and the mental energy and all that stuff to be able to focus more on learning the skills and improving yourself, right?

 So how we do it is like this. First of all one of the best, so at the moment there's, you wake up one of the warmups is kind of is a sun salutation, but I'm going to take that out, right?

Daily habit is one of the habits from habit stacking because sometimes are good first thing in the morning, but you might not necessarily train first thing in the morning. And so a good warmup is rebounding, right? Rebounding, you know those mini trampolines, you can pick up a decent one for like 100, 150, or you can get like the proper professional rebounder one for like 500 or whatever, but you just need one that's good quality.

Just make sure you're not going to hit the ground, right, when you're swimming. You've just got to be able to support you, and you just do these bouncing, and I'm going to build in like there's a few specific little exercises that you can do, and it's just like a 5-10-minute routine. And do rebounding, and that also activates all the mitochondria in your body.

And there's lots of other, lots of other benefits to that, right?

 And the step up from that would be the whole body vibration. You can get a whole-body vibration training plate. I think there's actually a bulletproof one.

For like, it's like 1500 bucks, or you can get one for like 500 bucks or whatever.

Just make sure you get the right one. I'll go over this again later. I think you want one that actually does whole-body vibration, not just tilting back and forth or whatever. The other option, if you don't have a rebound or you don't have any of that, you could kind of, and this obviously doesn't work anywhere near as well, but just like bouncing on the floor, skipping, right?

That sort of stuff can help you. So that's a, so that, that's your warmup, right? And rebounding does like, Yeah, it's a good warm-up.

 Alright, so then, and then, we're gonna have some goals that we're gonna do. Because, as I said, it's very functional, so we're gonna make our strength training functional to these goals, right?

And they are, to be able to do a muscle up, eventually, chin-ups, right, quadrupedal movement, but I'm not sure that might just be built into the parkour training, sprints, but the sprints that we're gonna be doing, that's gonna be your cardiovascular training as well, so that'll be a different day. So I think I'm still gonna keep fight training and strength training, or fight training and resistance training, together, because they're the kind of things that like, you go to a gym or you have like your little home workout gym, right?

But sprints and parkour training are much more effective doing outside, so I'll keep them together just for, just for convenience. And there's something else, I'm just gonna open up my computer, because there's something else that I learned that I just wanna go because I just learned it this morning.

 Let's see, here we go. Alright, so, and then for the strength training, and I haven't figured out all the exercises yet, but, we're gonna use a resistance band if we can, if you've got one because a resistance band can also double it, it's really good for flexibility, right, what they call flossing your muscles from, Ah, I forget his name, the guy that wrote Supple Leopard.

Anyway so I've got to do this because currently we're using the ball, and we'll probably keep using that, but we're going to refine, the flexibility or the mobility routines a bit more, right? And then we're just going to focus on quads, glutes, pecs, and lats, right? And we're going to use a resistance band to get maximum advantage.

And then also we're going to throw in a few muscle ups and we're going to throw in some oh yeah. And that, maybe that's it. Maybe just muscle-ups, maybe chin-ups. And I was thinking of a variation of a burpee, a variation of a super burpee. You're going to need to do some pushups as well to train those arms.

And then maybe the Contrapedal movement? I think that's still going to stay in with parkour. Anyway. All right. So that's it. That's that for that. So your goals are to be hit. Oh, well, I just came up with that, right? Goals to like
you just warm up for like 10 minutes. And then eventually you want to be able to do like 50 burpees, 10 muscle ups, 20 push-ups. No, I can't be right. 20 pull-ups, 20 chin-ups. Well, if you can do muscle ups, you don't really need to do pull-ups, but I guess as training, it's like that would be how to progress into it.

Right. Bicycle crunches maybe. Yeah. And then you use resistance bands and you add weight, right? And then there's also the vibration plate anyway, all right. So all that will be built into the app. So that's pretty much it for strength training. It was a bit messy. Sorry about that. But, it'll, it'll go into the, go into that.

For sprints, we're gonna start using ReHIT, not H I T T. ReHIT is its Reduced Exertion High-Intensity Interval Training. Right? I don't know where the other I is, it's Re H I T, but it should be Re H I I T, but everyone calls it ReHIT, right? So basically what you do... If you sprint as hard as you can. Well, first you warm up, right?

For, at a very slow pace for like 2 minutes. So you do a 2-minute warm up, just like, just to warm the body up. Alright, but of course you'll have you'll have done your 10 minutes on your rebounder. Or just jump it around or whatever so your body will pretty warmed up. So then you're gonna walk two minutes to wherever you're gonna do sprints, right?

Or you just walk around for two minutes. Basically what you want to do is make sure, your heart is at resting heart rate. So if you've got like an Apple watch or something or some watch, some fitness watch, take a look at it, see what your resting heart rate is, right? And then you sprint as hard as you can, and now, the, the protocol, or the standard operating for this is to sprint as hard as you can for 20 seconds, okay?

Now obviously, a lot of people won't be able to do that straight off the bat. And some people won't be able to go for longer than that. So, I'm gonna say that you just sprint as hard as you can, time it, but sprint as hard as you can for as long as you can. Right, and then once you're not sprinting as hard as you can anymore, you stop.

But a good goal to aim for is 20 seconds, and then from there you just build up, right? Add an extra second every time. Eventually, you would want to be able to just, imagine you could just sprint full, full belt, like they say, like Jason Bourne says, right? He goes, I, I, how come I can know I can run flat out for seven minutes at this altitude?

Like, imagine doing, you know, flat out for seven minutes? That's insane, right? So, if you can hit a minute, you're doing really well. Alright, and then you want to return to your baseline, your resting heart rate, as soon as possible. And how do you do that? Well, you just recovered, right? You just stop. You could literally just lie down on the ground.

Or just like really just like walk around to the slowest possible thing and just really recover, deep breathing, all that sort of stuff. So they say the protocol is for three minutes, but I would, if you've got, so you do three minutes, but if you've got like a heart rate monitor, maybe just wait until your heart, resting heart rate goes down a bit, right?

And then you do another sprint, and then you recover again, and you only do it twice, right? Now, because this will be like a sprint slash parkour day, so then, like if you do that, it's less than ten minutes. Unless you're, unless you run like for two minutes flat out, then it's going to hit like 11 or 12 minutes, whatever, right?

Even if you're a super, even if you can run for friggin ages like nonstop, which I doubt it's going to be, it's not going to ever be more than 15 minutes. And if you, if you are getting above that, man, you're an athlete, right? You can probably stop, you don't need, to unless you want to be an athlete. Right.

So, and then... You've got the whole nother like 15 minutes just to train on skills training, right? But I don't know if I'll make it that long. I might just make it 10 minutes And then we'll be able to get the whole thing down to 45 minutes as opposed to an hour and that will include meditation that will include flexibility training, right?

Yeah, so it's becoming very very accessible.

 Alright, that is it today guys Don't forget to go get the app. 30 days access for a dollar. Turn yourself into a modern-day ninja. I'm gonna have to change that call. It's not very accurate anymore. But anyway,

Like I said, 30 days for a month or 30 days, And then after that, 10 a month. But that will go up. So make sure you go grab it now so you can lock that price in. Don't forget to like, subscribe, and share. Take a screenshot or whatever.

Like, take what I say, take a screenshot. screenshot of my face. Take a screenshot of the episode. And then so people can go see it and link to it for us. Just share it, is what I'm saying. And if I see it, then I'll reply or whatever. Alright, that's it guys. Thanks again.

I'll speak to you later. Bye.

Article by Sam Fury

Sam Fury 3 png
Sam Fury 3 png

Sam Fury is the creator and owner of the Survival Fitness Plan.

He has had a passion for martial arts and outdoor pursuits since he was a young boy growing up in Australia.

As a young adult he joined the military and studied outdoor leadership in college. After that, to further his skills, Sam started traveling to learn from the best in the world in various fields related to the Survival Fitness Plan including various martial arts in China, SE Asia and Brazil, Parkour in Singapore, Surf Life Saving in Australia, and others. 

These days, he still enjoys learning new things, traveling and sharing what he has learned via the Survival Fitness Plan. 

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