There are a lot of skills to learn as part of the complete Survival Fitness Plan. Many people will not have the time, resources, and/or interest to do so. With this in mind, I have structured this website you can choose the subject(s) that interest you from the menu bar.
For those of you that want to learn everything, here is how you can train in the complete Survival Fitness Plan.
Once a day – Daily Health and Fitness. Do conditioning, the yoga stretch routine, and yoga nidra every day. Doing it back to back takes under 45 minutes. You can also split up throughout the day to suit your schedule. Also, follow the nutritional guidelines.
Once a week – Fight and Flight. Aim to go though/train in all the fight and flight activities once a week. I find that 30 minutes a day is enough to keep refreshed.
Spare time – Survival Training. Use your spare time to learn escape and evasion, survival, and remote area first aid.
Train six days, rest one. Eat well everyday. A perfectly healthy week.
On your rest day, do 5 super-burpees, yoga, and yoga nidra.
This is a complete body and mind workout. Do it once a day. It is best to do it first thing in the morning, but any time of day is better than not at all. The complete routine takes less than 45 minutes.
Nutrition. What you put into your body matters, a lot.
Conditioning. This is only two exercises and includes the SFP Super-Burpee.
Yoga Cool-Down. Once you have finished your workout, cool-down and stretch your whole body. Use this 15 minute yoga routine.
Yoga Nidra. A quick 15 minute Yoga Nidra session as a form of daily meditation. Do a longer session on your rest day.
Survival Swimming. Swimming for speed and endurance as well as emergency water rescue skills.
Of the five above skill-sets, give parkour and self-defense priority in training. This is because:
They are the most useful to get out of immediate danger.
You need to train in them more often to stay proficient.
Go through all the fight and flight skills at least once a week. From experience, I can tell you that I do this in less than half an hour a day, six days a week.
In less than 30 minutes a day, you will be able to either outrun and/or outfight most of the people on this planet!
Note: Bouldering and swimming are part of fight and flight training. Practice them often. Survival roping and water rescue are part of escape, evasion, and survival training. Practice them at least twice a year.
Escape, Evasion, and Survival Training
The SFP escape, evasion, and survival skills focus on minimalism. This means being able to escape, evade, and/or survive using no other equipment than the clothes on your back.
If you can survive with no resource’s then what-ever you do have becomes a bonus and will only make your task easier.
You can apply the following training tips to all areas of the Survival Fitness Plan. I hope it will give you some good ideas on how to get the most from your training.
If you have your own training tips please add them in the comments.
Create a Training Schedule
Creating a training schedule for yourself is the best way to keep on track with your daily training.
You can split the training throughout your day. This makes it easy to fit it into your normal timetable.
Although you can do it any way you want, here is how I like to do it:
The daily health and fitness training first thing in the morning. This gets my mind and body ready to go for the day. It also means that if something comes up and I am unable to do any other training, at least I have done this.
One hour of fight and flight training in the afternoon.
Escape, evasion, and survival training when I have free time.
My day to day schedule is a bit unpredictable. You may find it useful to put in actual times.
Many people like to do one big session. If this is you, do your fight and flight training before the yoga cool down. It will be immediately after the warm-up.
There are times when you cannot do certain exercises. Unsuitable environment or injury are two examples.
Instead of skipping the exercise try to replace it with something similar. You can use one of the progression exercises that lead up to it. For example, in parkour, if there is nothing for me to vault over I would do the ground-kong instead.
Another option is to mimic the motions. It is not as good as actually doing the exercise, but it is a step further than visualization.
Always do the best you can with the mindset of continuous improvement. To improve you must train at your best and try to get better ALL the time. Aim higher, further, harder, and/or faster depending on the exercise.
Training with Others
Even having only one other person to train with will increase your progress. It is also good for motivation and safety.
It may seem like you need a partner to do practice some of these skills, especially in self-defense. Although having a training partner is ideal, you can still train without one. Visualise an opponent and mimic the motions.
Teaching others what you learn is one of the best ways to re-enforce your learning. It is also a great way to combine your training with quality family and friends time.
Training for Reality
When most people exercise they put on their special exercise clothes. They go to their purpose-built place of training with special equipment and machines. This is fine for most people because most people exercise to get fit.
The Survival Fitness Plan is different. We train for functionality in real-life situations. There is no doubt that you will get fit but it is a by-product of the real purpose. The real purpose of training your mind and body in escape, evasion, and survival skills.
Always be aware of your surroundings. Use your peripheral vision and formulate a plan of escape whenever you enter a new situation (notice where the exits are, potential weapons, etc.).
A side effect of this is that being aware is transparent. People (would be attackers) notice that you are aware which makes you less of a target.
Train in all terrains and all types of weather. Your attacker will not care if it is raining. He/she may even see it as an advantage. Train in it and the advantage will be yours.
There are some exceptions. For example, I would not go swimming outside during a thunderstorm. Neither would I attempt some of the parkour movements on slippery surfaces.
If something is too dangerous to do during training then it is also too dangerous to do in real life. Remember this for if you ever have to make the decision about what to do.
Training on Both Sides
In reality, you should favor the strong side of your body when doing actions. Such as fighting with your strong side forward. When training, do so on both sides. This way, if you cannot use your strong side (e.g., injury) then even your weaker side is still pretty good.
What You Carry
If you always carry a bag and are not willing to leave it behind when threatened then you should train with it on. The tighter fitting the bag is to your body the less it will move around when training.
What You Wear
If what you wear in training is not the same thing you wear most of the time then you will not know if you can perform the actions in everyday life. For example, how often do you go out with your climbing shoes on and chalk in your back pocket? If the answer is “always” then feel free to use climbing shoes and chalk when training.
So I should train in my suit and tie or skirt and high heels? Yes and no.
Training in clothing that is impracticable will only hinder your progress but do it once in a while. This way you will know the differences when performing actions in that type of clothing.
You may also want to consider changing what you do wear day to day to ensure functionality in movement. You can adapt loose-fitting clothing and sensible shoes to almost any situation. Before you put something on, ask yourself “if I need to, would I be able to sprint and climb a wall in this?”
I am the creator of this website and this section will tell you a little about me and my background.
It all begins when I was 8 years young. My older brother introduced me to martial arts, and it is one of the most defining events of my life.
As a teenager, I got up to no good and at the age of 20 I “fled” to Malaysia to live with my Dad. It was my first taste of travel and I loved it.
A year later I went home and brought back with me a love for the outdoors and an entrepreneurial spirit. I decided to study Outdoor Leadership and joined the Army Reserves to pay for it.
In 2008 I started traveling, taking “working holidays” where I could. I also started blogging as a hobby.
In 2012 I decided that I wanted to be a travel blogger full-time so I took a job in China. This gave me plenty of free time to figure it out. I created SurviveTravel.com and three years later it finally started making enough to keep me traveling.
The Survival Fitness Plan had been in the workings since 2013, but it wasn’t until 2015 that it began to take shape. I have traveled the world taking courses, done uncountable hours of research, and experimented endlessly to refine it into what it is now. I plan to continue to do so for a long time to come.
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