The overall duration of the SOT-G Fitness program will include three (3) phases: Basic, Intermediate and Advanced.  During training, always remember how fortunate you are to be healthy and able to participate in training regimen.  Above all, enjoy your training and you will have fun, “You are successful the moment you start working toward building a solid fitness foundation and a worthwhile goal.”

Beginner Phase I – is a 2-stage program (stages-1,2).   Stage -1 is a 5-week fitness beginner preparation program. Consisting of 5-6 days of training including 3 days of running.  A Beginner is someone not currently involved in any fitness activity.   Stage-2 is a 6-week basic fitness training. Consisting of 5-6 days of training including 3 days of running.   Basic is someone that has a moderate level of fitness training

Intermediate Phase II- is a 2-stage program (stages 3,4) that is based on the overload principle; along with increasing Frequency, Intensity, Time, Type and Rate (FITTR) of your training to include 3-days of swimming a week.  Intermediate classifies as someone who generally exercises 3-4 days a week including weekends.

Advance Phase III- is a 2-stage program (stages 5,6) Type specific training is designed for those endurance athletes that are looking for a serious challenge.  Each week of training you will be given an event to complete, the event will encompass all the training you experience thus far.  Advanced classifies as someone who is involved in a structured training program, 5-6 days of fitness a week.

To purchase a specific training guide  please visit  Challenge page  or this link

*All phases include email and some phone support.