NOFFS Sandbag

NOFFS Sandbag is the fourth program in the NOFFS training series, developed with EXOS to bring world-class performance training to Sailors. It uses sandbag-based workouts that mirror operational duties—lifting, pushing, pulling, and carrying—while integrating fueling strategies to tailor caloric intake for weight loss, maintenance, or gain.

The program includes a meal builder that creates high-octane weekly meal plans you can email to yourself, plus a regeneration component offering soft tissue release, mobility work, and strategies to prevent common aches and injuries. Progression moves through three phases—Build Your Base, Gain Muscle, Get Powerful—designed for environments with limited equipment and to develop strength and power for immediate operational bursts.