The N-Flux Physical Fitness System: Build Strength. Stay Durable. Move for Life.
What is N-Flux?
Life is unpredictable. Your training should prepare you for it.
N-Flux isn’t just about getting stronger, faster, or tougher—it’s about adapting to challenges and staying ready for anything. Whether you’re training for martial arts, self-defense, or just a stronger life, our system builds a body that can move, react, and endure.
You’ll develop:
✅ Strength that transfers to real life – Not just lifting weights, but carrying, pulling, and moving like an athlete.
✅ Explosive power – So you can react fast when it matters.
✅ Conditioning for endurance – From quick bursts to lasting stamina.
✅ Durability & mobility – To keep you strong for the long haul.
This isn’t random fitness. Everything we do has a purpose. Here’s how it works.
Why We Train the N-Flux Way
Most training programs follow fixed routines—sets, reps, the same workouts on repeat. That’s not how the real world works.
At N-Flux, we use ecological dynamics, a science-backed approach that focuses on how humans actually move. Instead of memorizing “perfect” exercises, we train problem-solving movement in ways that keep you adaptable, strong, and resilient.
Here’s what that means for you:
• No wasted effort. Every workout builds real-world movement—lifting, carrying, sprinting, jumping, grappling.
• You learn through action. Instead of robotic repetition, you develop awareness, control, and instinctive strength.
• Your body adapts. We train with variability, meaning you won’t just get stronger—you’ll get better at handling anything life throws at you.
Your body isn’t a machine. It’s a system that adapts. Let’s train it that way.
How the Program is Structured
We train in one-hour sessions focused on:
🟢 Energy System Training (Cardio & Endurance) → Monday & Wednesday
🔵 Strength & Power Training → Tuesday, Thursday & Saturday
🟠 Mobility & Longevity → Friday
⚪ Optional Recovery / Active Rest → Sunday
But here’s the key difference: we don’t repeat the same workouts every time.
Instead, we use an A/B Rotational System, where each workout type has three versions that rotate every session.
Example Rotation
• Monday (Energy Training): A1
• Wednesday (Energy Training): B2
• Next Monday: A3
• Next Wednesday: B1
• … and so on, so you never do the exact same workout back-to-back.
This keeps training fresh, engaging, and well-rounded. No matter how often you train, you’ll get a complete experience over time.
A Look Inside the Workouts
Each session follows this simple structure:
1️⃣ Warm-Up (10 min) – Get moving, prep your joints, and build control.
2️⃣ Instruction (5 min) – Understand why we’re training a certain way today.
3️⃣ Main Workout (35 min) – 3–4 core exercises that build real strength, power, and endurance.
4️⃣ Cooldown (10 min) – Recovery work to improve mobility and joint health.
Let’s break it down by focus:
🔷 Energy System Training (Mondays & Wednesdays)
💨 Train your lungs, heart, and endurance—just like a fight or real-life sprint demands.
Each session rotates between:
• A1: Aerobic Capacity – Long, steady efforts (think rowing, biking, or loaded carries).
• A2: Mixed Energy – Medium work/rest intervals, like sled pushes or intervals.
• A3: Sprint & Power Endurance – Short, intense bursts with minimal rest.
• B1/B2/B3 versions focus on anaerobic power, endurance, and hybrid circuits.
This means you’re always building a complete engine—not just one type of endurance.
🔶 Strength & Power (Tuesdays, Thursdays & Saturdays)
💪 Train for real-world strength that transfers to martial arts and life.
Each session rotates between:
• A1: Load-Based Strength – Heavy lifts like trap bar deadlifts and farmer’s carries.
• A2: Unilateral Strength & Balance – Bulgarian split squats, single-arm rows, off-center carries.
• A3: Functional Power – Med ball throws, rotational presses, explosive lifts.
• B1/B2/B3 versions focus on max strength, explosive power, and speed strength.
You’ll never just “lift weights”—you’ll train to move stronger in the ways that matter.
🟠 Mobility & Longevity (Fridays)
🦾 Stay durable, injury-free, and flexible for life.
Each week rotates focus:
• A1: Hip & Spinal Mobility – Deep squats, Jefferson curls, spinal rotation.
• A2: Shoulder & Rotational Mobility – Hanging, thoracic reaches, full-body flow.
• A3: Knee & Ankle Mobility – Strength and control through deep ranges.
• B1/B2/B3 versions explore loaded mobility, breathwork, and joint resilience.
Why this matters: Most injuries don’t happen because you’re weak. They happen because you move poorly. This fixes that.
Measuring Progress: Physical Fitness Standards
Every 6–12 weeks, we test core movement benchmarks to track your growth.
🏋️ Strength Tests
• Trap Bar Deadlift: 1.25× bodyweight
• Goblet Squat: 40% bodyweight
• Farmer’s Carry: 50% bodyweight in each hand for 100m
• Pull-Ups: 5 (women), 10 (men)
• Push-Ups: 20 (women), 40 (men)
🔥 Conditioning Tests
• 1-Mile Run: Under 10 minutes
• Burpee Complex: 15 burpees + 10 box jumps + lateral & shuttle runs (under 3:00)
🧘 Mobility Tests
• Deep Squat Hold: 5 minutes
• Back Bridge Hold: 30 seconds
• Pancake Stretch: 30 seconds
You don’t have to hit every standard right away—but you’ll see improvement every single time.
The N-Flux Mindset: This Isn’t Just Fitness. It’s a Philosophy.
You’re not training just to lift heavier or run faster. You’re training to build a stronger, more adaptable version of yourself.
🏆 Strength is more than muscle—it’s knowing you can handle whatever comes.
🏆 Durability is more than endurance—it’s knowing you won’t break under pressure.
🏆 Movement is more than exercise—it’s freedom to live the life you choose.
At N-Flux, we don’t train for numbers. We train for real life.
Are you ready to build a body that lasts? Join us. Let’s get to work.
