In today's article, we delve deep into the Survival Fitness Plan (SFP) Fitness Test – a comprehensive assessment designed to measure your physical capabilities and help you chart a course toward a fitter, more resilient self.

Whether you're new to fitness or looking to enhance your current regimen, understanding the SFP Fitness Test can be a game-changer. From a step-by-step walkthrough on how to perform the test to tailoring exercises to your unique needs, and even a sample exercise to get you started – we've got you covered.

By the end, you'll know exactly how to measure your results and where to take your fitness journey next. Stay tuned!

This podcast is available from most major podcast hosts, including Apple Podcasts and Spotify.

00:00:00 Introduction

00:32:36 The SFP Fitness Test

01:19:21 How to Do It

04:48:85 Quick Recap

05:03:28 Personalize Your Training

06:46:50 Sample Exercise

07:46:22 How to Get Your Results

08:37:07 Closing

Don’t just get fit, get survival fit. Take the challenge today! https://www.survivalfitnessplan.com/challenge

Hi guys, Sam Fury here with another episode of the Survival Fitness Plan. How are you doing today? Today's episode is all about how to do the survival fitness plan fitness test. So yesterday we gave you, or not yesterday, or the other, the last episode, it was an overview of the survival fitness plan and how it works.

So today we're going to start this we're going to kind of like start from the start and just go through every little part of the survival fitness plan as, as It's been created now.

 So the very first thing you should do is the fitness test that will allow you to gauge where you should actually start in this wild fitness plan because level one was like, you're a very, very beginner.

You'd like, maybe you can't even do a single pushup or whatever. That's where you start. But a lot of people that will join this will obviously be fairly fit already, or at least a moderate level of fitness. So you do this test and then you, and then Follow the simple instructions and it will tell you where you start, like which level you should start at, and where in that level exactly you should start.

So, the idea is to do each of these activities and do them with good form. So, you may be able to do a lot more, but if they're not in good form, they don't count. And it's until failure, so it's until you can't do them anymore. All right.

 So the, and the order of them is important. So do them in this order as well, because it's designed that like you get maximum effort out of some of the exercises then you're like, you're going to get more and more fatigued as you go.

Right. All right. So the first thing is to do the sprint test. And we're going to go over that specifically in the next episode, how to do the sprint test, but basically, it's, it's sprinting, right? There is a little bit of a specific way to do it. So just to maximize efforts and so you don't get injured or whatever, but yeah, that's the sprint test.

The second thing, the second exercise is to do pull-ups ups, not chin-ups. All right. So pull-ups are the ones. where your hands face away from you. Chin-ups are like when your hands face towards you when you grab the bar and pull yourself up and that uses your biceps and stuff, but pull-ups use a different set of muscles which is more in line with the survival, like wall climbing and stuff like that.

You do chin-ups in the Survival Fitness Plan, but for the test, we're just going to do pull-ups. So the second one's pull-ups. The next thing is squats. But you only have to do a maximum of 20. So this is the this is the exception. You don't go to failure. You just go to 20. It's just so that first of all, you know, you can do a squat and you can do at least 20 in good form, right?

So you got to make sure you did them in good form. We stop at 20 because squats are like, your legs are a big muscle and squats aren't too difficult. Like somebody you could, might be able to do like a hundred of them, but it's out of whack. Like it's out of proportion with everything else.

So you just stop at 20. It's just so you know you're in good form and that you can do enough. And then you do push-ups, right? The reason we do push-ups is because it's punching power. Like you do it with your elbows really close to your body. And you can do one of your knuckles or you want or if your hand, but it's very It imitates how to strike, how to do a straight strike very well, so it's important to have that, that that, those muscle groups active push-ups.

And push-ups are a very good core like it's one of the classic exercises. You'll see them in a lot of fitness tests such as push-ups. The next thing is bicycle crunches. We use bicycle crunches because they're one of the, if not the most effective core stomach-like building exercises. It's bicycle crunches, not normal, not like your standard crunches, which actually bad for you, but bicycle crunches, make sure you engage your core.

And of course, over the next few episodes, we're going to go into each of these activities a little bit deeper. So like I'll be like, this is exactly how you do a bicycle crunch and stuff.

The last activity is Burpees now burpees are a plyometric exercise and you only do these if you can do more than 10 push-ups and more than 10 squats in good form.

And that's basically the only reason we do squats, is to make sure that you can do enough of them, because then if you can, you can move up to burpees, okay? So you do as many burpees as you can. And you'll notice that burpees are the last thing because you'll be fatigued after doing all the other exercises.

So I expect you won't be able to do it. Too many burpees. I mean, it depends on how fit you are, obviously. But if you've done push-ups until failure, then do burpees, because it's got a push-up in it, right? Yeah, so that's, it's designed like that on purpose. Yeah, so just make sure, just to reiterate, make sure you do them in order.

 Alright, so just to quickly go over all of those again. You do the sprint test, we'll talk about it tomorrow. You do pull-ups, then you do squats, a maximum of 20. Do push-ups, do bicycle crunches, and then if you, if you qualify, do burpees as well. Alright, so then you've got all these results.

So what you do with these results is you want to personalize your training.

Because you don't want to lose your ability on things you scored high on. For example, like... Level two. I'm just making these numbers off the top of my head because I don't have the schedule in front of me. But let's say level two you scored a level three for pushups, but you only scored a level one for sprints or something like that.

So according to that, according to the way you personalize the timetable, you take it from your lower score. So you are gonna start in level. But you don't want to lose your ability to do however many pushups you can do, right? So you've got to personalize the schedule a little bit. And basically what happens is you just, do the things at the lowest level that you've you scored the worst on, but then everything else, you keep going at the same level until everything catches up.

So you keep going day by day. And then you'll if you follow the plan, every couple of sessions, you like, you increase the, the reps or you increase the activity, right? And then eventually it'll all catch up and it'll all be aligned and then you keep moving as one. So if you're all, if you if you score level one or two, you just don't worry about it.

You just start from the start of the levels, alright? Because levels one and two, they're quite they, they move up quite quickly. So even though you might be only doing one push-up, you really, you can do ten. Don't worry because in like within, within, within a week, you'll be up to 10 anyway. All right.

So yeah, so for levels one and two, you just start from the start level, but for levels three and above, what you got to do is you've got to have your max score. So you have your score and then you round it down. And you do that for sprints, pull-ups, and bicycle crunches. So let's say you did 20 pull-ups, 20 pull-ups.

 Let's say you did 20 pull-ups, right? You're going to have your, no, let's say you did 21. You're going to have your score and round down. So you'd round down to 20 and then you'd have it. And that's. 10. So that's your new score is 10. And the reason for this is because in levels three and above you start doing sets, multiple sets, but in levels one and two, you're just doing one set, right?

So you have it because otherwise if you just kept it the same, you'd be doing like two or three or four or five sets of 20, which is way too much, way too many. So you'll do like, instead of that, you'll be doing like two sets or three sets of 10, which will help you improve. But also it's not like you, you don't, you won't go to full fat where you might go to full failure, but it just makes it a little bit more manageable, and working in sets is actually scientifically proven to be better than working especially past the beginning in the beginner stage, just doing one set is, is sufficient, right? But as you get better, you want to break it up into sets.

 All right. So you take them and then you take the lowest number from those three scores, and then you find that in the interval training. Okay. You also have to do it for your endurance scores. You do something similar, but we'll talk about that more later.

And then the final thing you have to do is catch up on your skills. Because let's say you start in level three, there's a whole bunch of skills that you've, that you missed out on during levels one and two, right? But that's actually pretty good because, after the sprint test, you're going to want a little break.

So you're going to use one or two days just to like recover. And during that time you do like your skills and the skills because they're skills, they're not like specifically fitness. I mean, you still get a little bit of a workout, but it's actually more just for skills. And then you do like a long stretch with those skills, a longer version of the stretch routine. And that's, and that's kind of like your active recovery day, one of your active recovery days.

 Alright, so that's basically it guys, that's that's the Survival Fitness Plan Fitness Test. Of course, if you get that app, you'll be able to do it, the app will just take you through it. So do that, go to www.survivalfitnessplan.com/app like, subscribe, and share this as well, and I'll see you again next time, bye.