There’s a lot of skills to be learned 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 so people can just choose the subject(s) you are interested in from the menu bar (above).
For those of you who are more dedicated and want to learn everything, here is a quick summary of how you can train in the complete Survival Fitness Plan.
Once a day – Daily Health and Fitness. Follow the nutritional guidelines and then do each of the items under the Daily Health and Fitness menu once a day for optimal health. It takes about 60 minutes if you were to do it all “back to back”, but they can easily be split up throughout the day to suit your schedule.
Once a week – Fight and Flight. You should 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, but I like to aim for 60 or more, especially for parkour and self-defense.
Spare time – Skills Training. Use the remainder of your spare time to study/practice/apply the rest of the subjects, i.e., escape, evasion and survival, healing, and sustainability.
When in danger you basically have two options: Fight or Flight.
In the Survival Fitness Plan the most useful methods of fight and flight have been chosen for regular training.
It is the ability to perform the skills that is important. A side-effect is that you will reap all the benefits of varied exercise.
Parkour. All the essential parkour skills needed to quickly overcome obstacles in your path.
Self-Defense. A highly efficient and effective form of minimalist self-defense derived from a plethora of martial arts.
Survival Climbing. Survival roping techniques as well as essential bouldering skills. No specialist equipment (such as harnesses, carabiners, etc.) are used.
Mountain Bike Riding. Essential mountain bike riding techniques enabling you to go as fast as possible as safely as possible.
Survival Swimming. Swimming for speed and endurance as well as emergency water rescue skills.
Of the five above skill-sets, parkour and self-defense should be given priority because:
They are the most useful to get out of immediate danger.
You need to train in them more regularly in order to stay proficient.
It is recommended to go through all of 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 out run and/or out fight most of the people on this planet!
Survival roping (separate from bouldering) and water rescue skills should be practiced at least twice a year.
There are a number of different subjects covered in the Survival Fitness Plan skills training. They all revolve around sustaining your own life, but can also be used to help others.
Escape, Evasion, and Survival
The escape, evasion, and survival skills (EES) described in the Survival Fitness Plan focus on minimalism. Ideally, this means being able to escape, evade, and/or survive using no other equipment than the clothes on your back.
The idea is that if you can survive with no resource’s then what-ever you do have becomes a bonus and will just make your task easier.
It is recommended to go through all of the Escape, Evasion, and Survival skills at least twice a year.
Survival Fitness Plan Healing Methods focus on modern remote area first aid for emergency life-threatening cases and alternative medicine in most other cases.
Remote Area First Aid. The lessons used from modern medicine are adapted from the “Provide First Aid in Remote Situations” course as outlined by St Johns Ambulance.
Alternative Medicine. Covers the basics of four types of alternative medicine, i.e., Acupressure, Jin Shin Jyutsu, Herbalism, and Yoga. The main use for SFP Alternative Medicine Training is for self-help with minor ailments.
It is recommended to go through all of the healing skills at least twice a year.
Jin Shin Jyutsu self-help daily maintenance flows should be done every day.
The skills learned in this section will allow you to live “off the grid”.
Residual Income. Creating an income stream that keeps providing even when you stop working. Escape the “rat race”.
Eco-Friendly Home. Learn what’s needed to make your home as eco-friendly and self-sufficient as you want. Save your money and the planet.
Everything you need to train in the Survival Fitness Plan is (or will be eventually) available on this website, but the books will give you additional information and a deeper understanding. Also, you can get them FREE!
Just click on the message in the bottom right of this page to access them.
Note: Although you can get them free, the purchase of the books contribute to the upkeep of this website, the building of a Survival Fitness Plan Training Center, and to help spread the word about the Survival Fitness Plan.
Self-training is awesome, but nothing beats live instruction!
This section contains training tips which can be applied to all areas of the Survival Fitness Plan. Hopefully 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 (and sticking to it) is the best way to keep on track with your daily training.
Survival Fitness Plan training can easily be split up throughout your day which 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. This can easily be split into numerous small blocks of training. Days can even be skipped and made up for the following day if needed.
Study/practice other skills training when I have free time.
My day to day events are a bit unpredictable. You may find it useful to put in actual times.
I know that many people like to incorporate their daily fight and flight training into their daily health and fitness training. When doing this, it is best to do it before the yoga cool down, i.e., immediately after the warm-up.
There may be times where you cannot do certain exercises, e.g., unsuitable environment or injury.
Instead of skipping the exercise try to replace it with something similar, such as one of the progression exercises that lead up to it. For example, if there is nothing for me to vault over I would just do the ground-kong instead.
Another option is to just mimic the motions. It is not as good as actually doing the exercise, but it is a step further than visualization. Even just visualizing has been proven to have great results.
Always do the best you can with the mindset of continuous improvement. In order to continuously improve you must train at your best and constantly try to get better ALL the time, e.g., higher, further, harder, and/or faster depending on the exercise.
Training with Others
Even just having one other person to train with will increase your motivation and learning. It is also a good for safety reasons.
It may seem like you need a partner to do practice some of these skills, especially in self-defense. Although having a training partner (preferably more than one) is ideal, you can still train without one. Just 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 and 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 – to train your mind and body in escape, evasion, and survival skills.
Constantly be aware of your surroundings. Use your peripheral vision and formulate a plan of escape when-ever 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, or 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, e.g., fighting with your strong side forward. When training, do so on both sides so if you cannot use your strong side (e.g., injury) then even your weaker side is still pretty good.
What You Carry
If you habitually 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 in the Survival Fitness Plan.
So I should train in my suit and tie or skirt and high heels? Yes and no.
Training in clothing that is impracticable for physical exercise will only hinder your progress, but you should do it at least once in a while so you 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. Loose fitting clothing and sensible shoes can be adapted to almost any situation. Before you put something on ask yourself “if I really need to, would I be able to sprint and climb a wall in this?”
About Bert Luxing
Hey there 😀 !
My name is Bert Luxing – that’s me to the right.
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 returned to my home town and brought back with me a love for the outdoors and an entrepreneurial spirit. I decided to study Outdoor Leadership and, amongst some failed business ventures, 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 which 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.
Although the Survival Fitness Plan had been in the workings since 2013, it wasn’t until 2015 that it really began to take shape. I have traveled the world taking courses, done uncountable hours of research, and experimented endlessly to improve and refine it into what it is now, and I plan to continue to do so for a long time to come.
Got any questions about the Survival Fitness Plan? Please let us know in the comments 😀 .