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5-Week Training Program

MWR Fitness is committed to the operational readiness of the Navy community.

This 5-week plan is designed to reintegrate physical activity. Individuals and Commands can use the NOFFS 5-Week Conditioning Manual and workouts to improve operational readiness
and reduce the severity of the injury.


STEP 1: Before performing the workouts review the NOFFS 5-Week Conditioning Plan manual and associated exercise library.

STEP 2: Visit the NOFFS movement library to watch videos on exercise execution.

STEP 3: It is crucial to properly hydrate and fuel before, during, and after each workout session. Plan your perfect day by using the NOFFS Meal Builder

STEP 4: Proceed with the workouts below.


NOFFS 5-Week Conditioning Plan

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