Welcome To Battlefit

First things first, make sure you have joined the main WhatsApp group in your Battle Fit Admin as per step 1 above (just click on the OPEN button in the chat window).  This is where we will share weekly training and more.  It is the main WhatsApp Group.

Make sure you check your email “Nas.io on behalf of Battle Fit : You’re now a member of Battle Fit” for the link to this page and the 2nd WhatsApp Chat Group and your bonuses.

Main Battle Fit Admin

Handgun Fundamentals

Training Videos How To

What’s Next?

In the next video, we’ll cover the most common questions you might have as a newcomer.

Here are a few key points to remember:

There are two WhatsApp groups:

• Announcements Group: Only admins can post here. You’ll receive workouts and important updates.
• Community Group: A space to share your journey, ask questions, and connect with others. You can join both or just one.

You’ll receive your weekly training programs via WhatsApp every Sunday.

• Your fitness level will determine the intensity of your workouts—watch the video for guidance.
• Your Week 1 program is available below. Your Week 2 program will be sent via WhatsApp on the first Sunday after you join.
• Check the section below for recommended training equipment to enhance your workouts. However, you can start with bodyweight exercises only.
• You can get how to videos here https://www.battlefit.co.za/videos/

Get ready to begin your journey! 🚀

What Is Zone 2 Training, And Why Do We Focus On It?

Please watch the video below and also read the following.

Zone 2 training is characterized by:

• Fat burning: Your body relies on fat for energy rather than glycogen (stored carbohydrates)
• Aerobic endurance: You can maintain this level of exertion for a long time
• Comfortable conversation: You can easily hold a conversation while exercising
• Building fitness: It helps you build a foundation of fitness and increase your aerobic capacity
• Improving mitochondrial function: It increases the number of mitochondria you have and how efficiently they can work
• Improving substrate utilization: Your body becomes better at managing the use of fats and stored carbohydrates
• Lowering resting heart rate: It can help lower your resting heart rate.

To calculate your Zone 2 heart rate, you can:

• Estimate your maximum heart rate by subtracting your age from 220
• Aim to stay within 60-75% of that number during your workouts.

You can also use the “talking test” to determine if you’re in Zone 2. When you’re exercising in Zone 2, you can comfortably have a conversation, but you’ll still sound a little breathy.

Does My Fitness Level Matter?

What do you do if you are a novice to training or an advanced trainer?

The program is easily adjustable for any level of fitness. Let us for example take a workout as follows

200 Air Squats
200 Lunges
200 Jumping Squats

As a complete novice: you can start the program at 50 reps of each exercise, using only bodyweight. Or 70 reps, or 100 reps. Whichever you feel comfortable with.

As an intermediate trainer: you can try to do at least 70% of the given task, using only bodyweight. This means you can cut the time and/or the reps.

As an advanced trainer: try and complete the workouts as they are given.

As a very advanced trainer: add weight, by either adding a bulletproof, or add more reps, or add more time. You can also add different weight, like your sandbag or you pipe.

Thus you can see by using the given program as a basis, you can easily adapt and adjust it to suit your fitness levels.

In the videos below, we address this

What Equipment Do I Need?

To start with, you need yourself, a positive mindset, and your body weight. In the weeks to come you may want to visit your local hardware store and buy yourself a 110mm PVC pipe, fill it about halfway to two thirds with sand (around 12 kg), and put on two endcaps. You may also then want to buy a sandbag and fill it to be about 25 kg.

The idea is to keep it rough and tumble without any expensive gym equipment. So we stick to these basic tools.

If you decide to join us on Battlefit Games, you will need a plate carrier with steel plates (no other plates allowed). They do not have to be ballistic plates but need to weigh around 4 kg each.

You can contact The Tactical Twins to assist you with steel plates and plate carriers.

Your Week 1 Training Program

Below you will find 4 workouts for your week 1 training programme or schedule, with an explanation of the workouts.

You can do 1 per day and alternate them to do a different one every day, or you can choose 1 or 2 to do throughout the week. By alternating you give your body a variety of drills and exercises to conform to.

Remember, try and stick to an hour, keep your heart rate between 130 and 145, and do as many reps as is comfortable for you.

You’ve Got This!