"QUIET AND LISTEN UP. FOR THE BI POLAR TRI POLAR AND SLOW PEOPLE PHYSICAL TRAINING IS IMPORTANT FOR THE SURVIVAL OF HUMANITY IN THE Z WAR." A twisted version of my words mixed with one of my ROTC instructers during pt (pt=physical training{and yes he calls us bi polar tri polar and slow} for the slow ninnies)


Core strength is no joke. If we humans are not physically prepared accuracy, being mentally able to shoot your s.o., our knowledge is useless. Here we will discuss training regiments you can do at home, a gym, or at a local park.

First begin with some jumping jacks. Do as many possible; try to make it an even number (e.g, ending with 5 or 0) to make doubling it later easy. Then some sit ups, then some push ups, then finish up with a 30 minute rest followed by a one mile run. After that you have your numbers double the exercises in a week. Shorten the mile run's time as much as possible. After a month of this you might not be ready for Z day, but you will be able to last longer than most. After 2 months add exercises which in 2 months I will put on here. As my instructor says, "you're gonna like this."

Ten-Hut time to push so get down and push do about 10 a day then add 5 per week.

Ten-Hut It's time to think so drop your books and listen. The thinking position is simple: get on the floor, then using your toes and elbows, push yourself up and hold for as long as possible.

Ten-Hut hope you're wearing boots. If not, too bad cause its time to beat your boots. You spread your legs shoulder length then bend down. Keep that back straight and touch your calves... now back up. Heres the cadence: 123 1 123 2, so down up down up is one. Do it 30 times with a sunday see how much I can do.

Ten-Hut Hope you got some strong legs cause you're going to get down on the ground, hands beneath your buttocks and raise those legs 6 inches and hold it. Try to increase time daily.

Here if your inclined to do so YOU can add any exercise you want:

TonyPro: Being an accomplished runner myself, I would like to stress the imperitaveness of having high endurance. The ability to run for extended period has been one of the most valued physical abilities for millenia. Try just running a mile down your road, resting for thirty seconds, and running back once a day. Try to work up to at least 6 1/2 minute miles. If the zombies are runners, you'd better be, too.


Fit to Fight: Preparing for the worst.

by Never2Prepared (strength coach, Jiu-Jitsu student, National Strength Coaches Assosiation member)

For Fitness, the ideal work out regime would be based off of short, explosive movements crossfit style (www.crossfit.com). This style of exercise is used by military, SWAT and mixed martial arts competitors and is growing in popularity every day. The goal of this style of fitness training is to be able to do multipe max-effort activities (club a zombie to death, drag a buddy to safety, club another zombie to death, sprint 400m to save other buddy, club zombie to death, drag buddy to safety...) Multiple back-to-back max-effort activities. This training is high intensity, multiple muscle groups, done to exhaustion with very short rest periods. The intent is to develop the bodies ability to generate force, recover, and generate it again, all while building up lactic acid tolerance and “true” fitness. Exactly the type of true fitness one would need as one of the Survivors.

As a comparison:

Strength:
Pros: Highest Max force generation. (think club-to-the-head with max force followed up with zombie-body slam)
Cons: Extra body weight. Lack of endurance. (too big to run far) Slow recovery time.

Endurance:
Pros: Out-run anybody. Fastest recovery time.
Cons: Decreased body mass. Less strength. Decreased force production.

Athletic/Explosive:
Pros: Generate force, quickly and repetitively.
Cons: No single strength… not really a con….

Any fight against any enemy Zombie or human, will demand that the body summon a lot of force, a lot of energy, quickly and with focus. The key to this work out will be to develop max force, and then be able to recover from it. Think of multiple hand-to-hand combat sessions with minimal rest in-between. A strong man can pummel the life out of a Large Zombie, perhaps, but he can’t pummel the life out of 20 or more Zombies. His max force generation specialty will become a liability as he exhausts himself with limited ability to recover. The endurance athlete maybe able to trounce 20+ zombies, but they would have to be children, or small women. What we’re aiming at here is for a medium sized survivor to have the fitness level to conduct multiple melee attacks with minimal rest, followed by a hasty retreat on foot, and the ability to do it all again if needed.

In my opinion, you will never need the endurance to run 5 miles at max speed. Sure, you’ll need the fitness to complete it, but baring worst case scenarios, you won’t be followed by zombies moving at a high rate of speed. You may need some faster long-distance speed to out run a less-than-ethical band of survivors, but you won't out run their 7.62 rounds. On the other hand, having max speed to take cover is a more useful trait to have. Again, the key here is to generate max force, and then recover quickly. From a running point of view, this would be training to run 400m intervals. Run 400m, rest 30 to 60 seconds, run another 400m, and repeat to meet fitness goals. (or 100, or 200...) It's why our military is moving to cross-fit style fitness. Combat is 3-5 second rushes, short intense activity, with minimal rest, done back-to-back over time. This anerobic fitness is NOT addresed through max-effort aerobic distance running.

The Get Fit BASIC Plan:

If you don’t have a general level of fitness, start with a basic weight training program and cardio routine. Stick to heavy, basic, compound movements. These will stimulate the most functional strength. Doing high rep curls with a cable machine may make you look pretty, but unless the Zombie horde is really impressed with your bicep peak, it’s really a functionless exercise.

Compound Basic Movements:
Stick to the bench press, Dips, Barbell shoulder presses, and Pull ups. A warm up followed by 3 sets of 10. These simple basics will give you the foundation to do about anything. Really, even at an advanced level, these four exercises (plus deadlifts) are all you really need for “strength”. Also, don’t forget your “real power” (legs) and your core! These are where “real strength” come from!

Core Strength:
Swinging any instrument of death, or any hand-to-hand style combat will depend greatly on your abdominal/oblique/back strength. 100+ crunches don’t do much here, so work on adding strength to this area. Hanging knee raises, hanging leg raises, hanging side crunches are all excellent. Also hanging knee to elbows, or hanging feet to hands are also good. Sit ups with weight on a decline bench are also good. Anything that promotes muscle failure in 10 or less reps is what you want.

Legs:
With out a strong set of legs, the upper body is useless. For all around strength, the dead-lift is the best here. Any activity, to include zombie slaying, done on two legs is dependant on the strength of those two legs. A zombie fitness routine with out dead-lifts is flawed at best.

Cardio:
Easy pace jogging between 0.5 and 2 miles is all you need right now. For this plan, a four day split is ideal with a 3x10 routine. (If you hit 10 or 12 on your last set, increase the weight next work out. If you get under 8, lower the weight.)

Day 1:
Deadlift warm up, then 3 sets of 10, working to max weight.
Abs. Hanging leg work, or weighted sit-ups, any “real” ab exercise.
Day 2:
Bench press 3x10
Shoulder Press 3x10
Dips 3x10.
Day 3:
Pull Ups 3x10 (if you make it to 12, add weight with a rope/belt)
Abs:
Any bicep exercise you want to impress the Zombies.
Day 4:
Rest!
You don’t get strong while lifting weights, you get strong eating right and sleeping right after you lift weights.

The Zombie-Slaying Fit-to-Fight Plan:

Once you are familiar with the above exercises and have a basic level of strength and coordination with weights, it’s time to develop “real fitness”, MMA or Crossfit style. A work out will be done with sub-max weight with high reps, multiple exercises, and no rest. A routine can be anything you want it to be. Just warm up with a light jog, light stretching, and light strength work. Then do the work out to 100% max effort. The intent is to do it for time, with the same weight and reps each time, and try to improve your total time each time you try it.

An example:

Work Out 1: (5 sets of the following, for total time, no rest)
Deadlift 50% of max, 15 reps.
Hanging knee ups, 10 reps.
Dips, 10 reps.
Pull ups, 5 reps.

Simple routine?
The key here is to do them all back-to-back with no rest. All 5 sets, all 4 exercises, back to back to back. Vomiting is not uncommon during this type of fitness training. The intent is to fatigue each muscle group, slowly fatiguing the entire body. This places stress on the bodies ability to generate force, while tired. It also places stress on the bodies ability to recover energy. It also develops the bodies ability to deal with lactic acid (what makes you sick and sore).

Even more specific to Zombie Slaying, hand-to-hand style:

Work Out 2: (5 sets of the following, for total time, no rest)
15 Crunches:
10 Push Ups:
5 Pull ups:
100m sprint.

They look very simple, to some one who hasn’t trained this way. Give it a shot, and you’ll soon learn that this max-effort, high-intensity, no-recovery training will take your total fitness to new levels. Also, feel free to change and adapt each work out to your liking. If you have favorite exercises, add them.

The Actual Zombie-Slaying Fit-to-Fight Work Out: Again, a 4 day split.

Day 1:
General total-body weight lifting, like the basic work out.
Day 2:
Interval sprints. 100m, 200m, 400m, or 800m.
Day 3:
Extreme fitness work out as addressed above.
Day 4:
Light 2-3 mile run, or off. (if off, add light run to day 1)

With this plan, day 3 is the critical day. Change the day 3 plan every work out. Rotate between 5 to 10 different work outs. Then, in 20 to 40 days, you’ll come back to a work out you already did, and try to obliterate your own record. Again, you’ll be shocked at how fit you will become after a few months of this regime. The perfect type of fitness needed in a Zombie infested world.


-you can never be too prepared.

Spraymachine:
I'm training for the Air Force Special Tactics (Pararescue) and I use a routine that builds my endurance and strength. Here is my general plan that was designed by myself and a personal trainer:
Sunday: Day off (couple mile hike or 800y swim or 1.5m run, basically a short easy exercise)
Monday: Strength Training. Usually 3-4 sets of 6-8 reps. I use the Lateral pull down, leg press, leg curl, shoulder press, weighted pull ups, chest press, abductor and adductor. I then usually hop in the pool and swim a 500 to cool down.
Tuesday: Swim day. I swim 3000-4000 yards using the combat swimmer stroke (CSS). 200y, stretch, 300y stretch more and hydrate/go to the bathroom, 2500-3500y, stretch.
Wednesday: Run day. I run 5 miles usually. It takes me around an hour total. I run 1/4 mile, stretch, run 3/4 mile, stretch a lot and hydrate a bit, then run 4 miles, then stretch ALOT.
Thursday: Same as Monday
Friday: Mix day. I basically do the PAST test at a medium rate. (I swim 50y underwater, 500y swim in about 10m, 1.5m in about 11m, 15 pull ups, 75 sit ups, 75 push ups, 75 flutter kicks). I'm planning on getting 330/330 points on the test.
Saturday: I do some physical activities like rock climbing, play racket ball, go to the pool with friends and swim, go hiking)

My routine is not just for building muscle and endurance, but also to get my body used to stressful activities every day. If you want to use it as an exercise program, space out the days so your body can rest and recover. I also do about 150 push ups and situps throughout my day, 40 before I get in the shower, 30 after I get back from class, 40 while hanging out in my best friends dorm room, 40 before I take my night shower. I want to get a pull up bar really bad so I can do 10 pull ups when ever I do my situps/push ups.
I also eat lots of protein with little fat. I go to Subway almost every day for either lunch or dinner since they have $5 footlongs which is good for my college budget.