COMMANDO
MINDSET
PLAYBOOK
Elevate Your Life with
3 Elite Strategies
INTRODUCTION
COMMANDO MINDSET PLAYBOOK
As a serving Royal Marines
Commando and Professional
basketball player, you
understand the importance
of mental resilience and
physical fitness. This exclusive
playbook combines battle- 2
tested commando principles
and elite athlete strategies to
help you achieve peak fitness
and master your mindset.
At Phyz Factory we want to
put you in a position where
you can realise how far your
potential can take you.
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Example Training Day: Uncover workout
CONTENTS
routines and techniques inspired by my
COMMANDO MINDSET PLAYBOOK
experience as a pro athlete and Royal Marines
Commando training. This section includes a
detailed exercise plan example and various
training methodologies used by us.
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Mindset Mastery Secrets: Dive into the
mental strategies used by elite athletes and
commandos to stay focused, motivated, 3
and disciplined. Share anecdotes from your
experiences and translate them into actionable
mindset techniques for personal growth and
achievement.
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Performance Nutrition Guide: Explore
nutrition tips and meal plans that optimize
energy levels, aid recovery, and enhance
physical performance. Offer insights into the
nutritional practices you followed during intense
training periods.
EXAMPLE
WARM UP:
A) 5 Min Assault Bike
TRAINING DAY
B) 3 Rounds for quality:
COMMANDO MINDSET PLAYBOOK
10 Plank Shoulder Taps (Each Side)
10 Air Squats
10 Sit Ups
FOR FULL BODY (CAN BE DONE
AS AM AND PM BY SPLITTING THE WORKOUT:
WEIGHTS FROM CONDITIONING,
C) 3 x 12 Single Leg Press @ RPE 8 (6 Each Side)
OR DONE TOGETHER)
D) 3 x 8 Gorilla Row @ RPE 8 4
E1) 4 x 12 Hanging Knee Raise
E2) 4 x 12 Single Arm Turkish Sit Up @ 16/12kg
F1) 3 x 12 Barbell Rollouts
F2) 3 x 12 KB Russian Twists @ 20/16kg
THE WORKOUT:
G) Conditioning
E7MOM x 5 (Every 7 minutes on the minute x 5)
300m Ski Erg
300m Row
15 Cal Assault Bike
200m Curve Runner
TRAINING METHODOLOGIES
COMMANDO MINDSET PLAYBOOK
Progressive Overload: Increase intensity gradually by
adjusting repetitions, sets, or weights to continually
challenge the body.
Interval Training: Incorporate high-intensity intervals
with rest periods to improve cardiovascular fitness and
burn calories effectively.
Functional Training: Emphasise movements that 5
simulate real-life activities, enhancing overall
athleticism and functional strength.
Periodisation: Alternate between phases of high-
intensity workouts, zone 2 workouts. Threshold
workouts and recovery to prevent burnout and
promote long-term progress.
Mental Resilience: Fortify the mind’s endurance,
enabling individuals to navigate life’s challenges with
unwavering determination, adaptability, and focused
perseverance. It cultivates the inner strength necessary
to overcome obstacles, bounce back from setbacks,
and sustain peak performance in various facets of life.
MINDSET MASTERY SECRETS
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COMMANDO MINDSET PLAYBOOK
VISUALISATION TECHNIQUES:
Comfortable Environment Visualisation: Practice visualising
a peaceful, comfortable setting during moments of stress or
discomfort. Envision yourself in a serene place, feeling relaxed and
at ease, which can help alleviate tension and refocus your mindset.
How do you feel in this moment; are you proud of what you have
achieved? Or do you feel shame that you gave up before giving
your all?
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Anticipation and Forward Thinking: Train your mind to anticipate
positive outcomes or think of future events that you look forward to.
This can provide motivation during challenging times by reminding
yourself of the rewarding experiences ahead.
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EMBRACING DISCOMFORT FOR GROWTH:
Get Comfortable Being Uncomfortable: Intentionally put
yourself in uncomfortable situations during workouts or daily
routines. Gradually pushing your boundaries helps build mental
resilience and adaptability to handle tougher challenges.
Cold Water Exposure: Practice exposure to cold water or
uncomfortable environments (like cold showers or ice baths) to
enhance mental resilience. This discomfort teaches the mind to
remain composed and focused despite discomfort.
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MENTAL RESILIENCE WORKOUTS:
Mind Over Matter: Incorporate mental resilience
workouts where the focus is not just physical exertion
but also mental endurance. For instance, engage in
COMMANDO MINDSET PLAYBOOK
exercises that require intense focus despite physical
discomfort, such as holding difficult yoga poses
or maintaining a plank position. Fighting pain and
tediousness.
Breath Control and Stress Management: Implement
breathing techniques or mindfulness exercises during
workouts. This helps in managing stress responses
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and teaches the mind to stay calm under pressure.
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TRANSLATE INTO DAILY PRACTICES:
Mindful Discomfort Exposure: Regularly challenge
yourself with tasks slightly outside your comfort
zone, such as public speaking, trying a new skill, or
taking on extra responsibilities. Gradually increasing
exposure to discomfort helps in adapting and thriving
in various situations.
Reflection and Adaptation: After facing discomfort
or challenges, reflect on the experience, noting what
you learned and how you can adapt for future growth.
This reflective practice cultivates a growth-oriented
mindset.
BASIC NUTRITION TIPS
COMMANDO MINDSET PLAYBOOK
Prioritise Whole Foods: Focus on consuming
minimally processed, nutrient-dense foods like
fruits, vegetables, lean proteins, whole grains,
nuts, and seeds.
Hydration is Key: Drink plenty of water
throughout the day to maintain optimal
hydration levels, crucial for energy production
and recovery. I consistently hit 4L of water on a
training day. 8
Balanced Macronutrients: Aim for a balance
of carbohydrates, proteins, and healthy fats in
each meal to support energy, muscle repair, and
overall health.
Pre- and Post-Workout Nutrition: Consume
a combination of carbohydrates and protein
before and after workouts to fuel performance
and aid in muscle recovery.
Consistent Eating Schedule: Maintain regular
meal times to stabilise blood sugar levels and
provide a steady source of energy throughout
the day.
EXAMPLE DAY MEAL PLAN:
COMMANDO MINDSET PLAYBOOK
BREAKFAST:
Porridge with Berries and Nuts: Oats
topped with mixed berries (blueberries,
strawberries) and a handful of nuts
(almonds, walnuts). Sweeten with a drizzle
of honey or a sprinkle of cinnamon.
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MID-MORNING SNACK:
Greek Yogurt Parfait: Greek yogurt
layered with sliced bananas, chia seeds,
and a handful of granola or mixed nuts.
LUNCH:
Grilled Chicken Salad: Grilled chicken
breast slices on a bed of mixed greens
(spinach, kale, arugula) with cherry
tomatoes, cucumbers, avocado, and a
drizzle of olive oil and balsamic vinegar
and half a pack of microwaved white rice.
AFTERNOON SNACK:
Apple with Almond Butter: Sliced apple served
with a tablespoon of natural almond butter for a
balance of carbohydrates and healthy fats.
COMMANDO MINDSET PLAYBOOK
PRE-WORKOUT SNACK:
Whole Grain Toast with Avocado: Whole grain
toast topped with mashed avocado and a sprinkle of
sea salt for sustained energy.
DINNER:
Salmon with Quinoa and Steamed Vegetables:
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Grilled or baked salmon fillet served with quinoa and
a side of steamed broccoli, carrots, and bell peppers.
EVENING SNACK:
Mixed Berries Smoothie: Blend mixed berries,
spinach, Greek yogurt, and a scoop of protein
powder with water or almond milk for a refreshing
and nutrient-packed snack.
*Note this is strictly an example and not set out for a specific individual*
This example meal plan emphasises whole foods, lean proteins, healthy fats, and complex carbohydrates, reflecting a nutrient-rich diet that
supports energy, recovery, and performance. Individuals should customise portions and food choices based on their specific dietary needs and
preferences while focusing on natural and nutrition-filled options for optimal health and fitness results.
CONGRATULATIONS
Congratulations on taking the first step toward enhancing your life
through our Commando Mindset Playbook. By embracing mental
COMMANDO MINDSET PLAYBOOK
resilience techniques and optimal nutrition practices, you’re on the
path to achieving peak physical performance and personal growth.
We’re excited to support your journey further. For personalised
guidance, exclusive content, and ongoing coaching, book a call
with us today. The first 5 individuals to schedule a call from this lead
magnet will receive an exclusive discount on our coaching services.
Take charge of your life now
Click the link in @Phyz_Factory bio or visit
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www.phyzfactoryacademy.co.uk
secure your spot via the enquiry form for online coaching and
unlock this limited-time offer. Or book a free call via
@Jorddawes bio.
Thank you for your commitment to your well-being. We’re thrilled
to be part of your fitness and mindset journey!
Warm regards,
JD
@jorddawes
@Phyz_Factory
Phyz Factory
Your Coach in Fitness and Mindset Mastery
