The NOFFS program utilizes mobile apps you can download onto any smartphone. These apps also include the Meal Builder program that allows you to plan an individualized nutritional program. Go to your mobile devices’ App Store, search “NOFFS”, and download the four series: Operational, Strength, Endurance, and Sandbag.

We recommend starting out at level 1. Mastering the new movements is the first order of business. Once you have accomplished this, you may progress quickly through the early stages. It's great to lay a solid foundation to build on for the rest of the program.

Contact the MWR Fitness Department at 425-304-3922. Classes are typically held monthly on Wednesdays, from 8 am - Noon.

We recommend three to four training sessions each week. Mix in lower intensity days when training multiple days in a row.

Place an initial emphasis on the quality of your movement. Once moving with ease and confidence, select a resistance so that you are just able to complete the prescribed reps/sets. Each set should be challenging; don't cheat yourself.

Exercise bands are a convenient and efficient form of resistance, but the movement patterns in NOFFS are the most important feature. If you have access to other equipment such as dumbbells, kettlebells, and bars then use them as your resistance.

The Endurance Series focuses on developing cardiovascular fitness while providing training methods to improve muscular strength. Frequently, endurance training enthusiasts focus on cardiovascular conditioning, neglecting complimentary components necessary for a well-balanced program, which places a great deal of stress on the body and, over time, can lead to training plateaus or injury. The workouts in this series are designed to assist with breaking through those training plateaus while decreasing injuries.

The Operational Fitness Series has been developed in four distinct series, each designed specifically to tackle the needs of the following platforms: Submarine Series, Surface Ship Series, Large Deck Series and Group Training Series. Each series will offer various stages of progression (levels 1-3, stages A-D), both in exercises and volume/intensities. They will also provide each Sailor with 30-, 45-, and 60-minute options. The individual Sailor may use the resources as a guide to perform their daily personal exercise program, or this product may be used by Navy health and fitness professionals as a teaching tool or as a guide for leading a command exercise session.

The Sandbag Series provides you with a training plan that develops the raw strength and power needed to meet the performance demands placed upon you in any environment. This series progresses through three phases of training: Build Your Base, Gain Muscle, and Get Powerful. Each phase builds upon the work completed in the previous phase and preparing you for what’s to come.

Phase 1 - Build Your Base:

A strong and solid base fitness level will be built utilizing a sandbag for resistance. For individuals that have never used sandbags before, you will quickly learn the challenges of lifting a mass that shifts as they move.

Phase 2 - Gain Muscle:

Builds lean muscle mass and increases workout capacity through the use of higher sets and repetitions.

Phase 3 - Get Powerful:

Movements will become more explosive therefore developing the power necessary for immediate bursts of energy often required in operational environments.

The Strength Series helps to develop the strength that is needed to perform at the highest of levels. There are three training phases within the series intended to progressively build a user’s total work capacity and improve cardiovascular fitness: Build Muscle, Get Strong, Get Powerful.

Phase 1 - Build Muscle:

Focuses on building lean muscle mass and improving the body’s capacity to handle greater physical demands through higher volumes of work and a progressive increase in intensity.

Phase 2 - Get Strong:

Focuses on building strength through fewer repetitions and higher intensity.

Phase 3 - Get Powerful:

Focuses on building strength through fewer repetitions and higher intensity. Harnesses the newfound strength and trains your muscles to be fast and forceful.

NOFFS exercises are multi-joint movements. These movements are more challenging than traditional muscle isolation exercises. They are meant to build muscle, strength, and improve movement patterns. Yes, the workouts are very challenging.