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The Survival Fitness Plan (SFP) is a Self-Training Plan in Fight & Flight and Survival

Train to Survive Any Situation

about About the Survival Fitness Plan - Bertahan Luxingsurvival fitness plan

Hi! I’m Bert, the creator of the Survival Fitness Plan.

That’s me to the right (the little guy, not the giant ninja). ===>

On this page, I will give you an overview of what this website is about.

First, a bit of history.

The Survival Fitness Plan started as a training program for myself. It wasn’t called the Survival Fitness Plan back then. Back then It wasn’t called anything. It was only me writing out my own training plan to learn all the stuff I wanted to learn.

After a while, people asked me to train them in various subjects. To help do this I wrote out the training plans in more detail. Then the people I trained asked if I could produce them a manual, so I did. After I while I realized that I could reach MANY more people via the internet. So this site was born.

Of course, a website aiming to produce so much information is a big time-suck and costs money to run. So I stopped paid employment to work on it.

Quitting a paid job presents another dilemma – I still need to eat.

The solution? Sell the training manuals.

I’m a straight-up kind of guy, so I’m just gonna tell you and get it out of the way…

There is lots of free information on this website, but the sale of training manuals is what keeps it going.

The profits keep me and the authors fed, and the site alive. So if you want to help us out, buy a manual.

You can see all the SFP training manuals under the menu heading “Training Manuals” at the top of this page.

Yes, you read right. The books are actually authored by someone else. It’s a little deal we have. I do this website and marketing, and they put my ideas into sellable books.

The Survival Fitness Plan truly is a passion project for me. To create it I have traveled the world taking courses, done uncountable hours of research, and experimented endlessly. I continue to learn and refine it and will keep doing so for many years to come.

Anyway, let’s get on with it.

Here’s what you will find on the rest of this page:

  • Using the Survival Fitness Plan.
  • About the Survival Fitness Plan.
  • Training Tips.

Using the Survival Fitness Plan

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 through/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 the subjects in escape and evasion, survival.
  • Train six days, rest one. Eat well every day. A perfectly healthy week.
  • On your rest day, do 5 super-burpees, yoga, and yoga nidra.
  • Read the training tips near the end of this page for more ways to get the most out of your training.
  • Be sure to dedicate quality time to family and friends. Healthy relationships are important for general well-being and happiness. Teaching them Survival Fitness Plan skills is a great way to bond.

About the Survival Fitness Plan

Daily Health and Fitness

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 2 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.
  • Meditation. Any meditation you want to do is great. I do a 15-minute Yoga Nidra session.

Fight and Flight

When in danger you have 2 options: Fight or Flight.

In the Survival Fitness Plan, you train in the most useful methods of fight and flight.

It is the ability to perform the skills that are important. A side-effect is that you will reap all the benefits of varied exercise.

  • Parkour. All the essential parkour skills needed to overcome obstacles in your path.
  • Self-Defense. SFP Self Defense is easy to learn and very effective. It uses only the best techiques and principles from a plethora of martial arts.
  • Bouldering. Bouldering is climbing without the use of special equipment. You will not need ropes, harnesses, carabiners, etc.
  • Mountain Bike Riding. Essential mountain bike riding techniques for increasing speed and safety.
  • Swimming. Swimming for speed and endurance as well as emergency water rescue skills.

Of the 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 1/2 an hour a day, 6 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!

The Survival Fitness Bundle contains all the training manuals to do with flight (not fight). This bundle gives a big discount in comparison to buying every single manual.

Get Your Copy of the Survival Fitness Bundle Today on Kindle or in Print

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.

  • Escape and Evasion. The ability to escape capture and hide from your enemy. I am working on putting together some quality information on escape and evasion.
  • Urban and Wilderness Survival. Being able to live off the land in all terrains.
  • Remote Area First Aid. Follows standard medical practices in modern first aid.

Survival roping techniques and water rescue skills are also part of this subject. Survival roping is the ability to use nothing but a rope to aid you in safer ascension and/or rappelling. The water rescue skills make use of surf lifesaving and military water rescue.

Here are a few more links for you to check out on the EES subjects:

Go through all the Escape, Evasion, and Survival skills at least 2x a year.

Not all the escape, evasion, and survival training manuals are complete yet, so there is no bundle book. But you can find some of the individual manuals here:

Training Tips

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 daily yoga. It will be immediately after conditioning.

Replacement Exercises

There are times when you cannot do certain exercises. Unsuitable environment or injury are 2 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.

Continuous Improvement

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?”

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The Ultimate Fitness Plan for Escape, Evasion, and Survival
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Well, that’s it for this explanation of the Survival Fitness Plan. I hope you find at least one thing useful from this website. If you have any questions about anything, feel free to leave a comment on any post. I’ll do my best to answer it.

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