Developed in partnership by the Navy and EXOS (formerly Athletes Performance Institute), The Navy Operational Fitness and Fueling System (NOFFS) provides the Navy with a best in class physical fitness and nutrition program for Sailors. The Sandbag Series is an advanced program designed to follow and is a progression to the Operational Series (NOFFS 1.0). This Series provides you with a training plan that can be performed in environments with limited equipment options and will assist you with the development of the strength and power needed to meet the performance demands placed upon you in any environment. The added challenge of performing traditional exercises with a less stable mass (sand filled bag) provides a unique training experience that mimicks the demands experienced in day to day life. The series progresses through three phases of training building upon the work completed in the previous phase and preparing for whats to come. The first phase, Build Your Base, establishes a strong base fitness level. The second phase, Gain Muscle, develops lean muscle mass and increases workout capacity through the use of higher sets and repetitions. In the third phase, Get Powerful, movements will become more explosive therefore developing the power necessary for immediate bursts of energy often required in operational environments. The fueling aspect of this program will allow you to determine your total caloric needs to achieve your personal goals whether you desire to lose, maintain, or gain weight. The mealbuilder enables you to select high octane foods for each meal, populate your meal plan a week at a time, and email it to yourself. Finally, the regeneration component of this series will assist you with addressing common aches and pains. The soft tissue release techniques combined with the flexibility routine will restore muscular balance and ensure you develop and maintain the mobility necessary for high level performance.