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"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., or knowledge is useless. Here we will discuss training regiments you can do at home a gym or a local park.
First begin with some jumping jacks do as many possible try to make it a even number e.g,m ending with 5 or 0 to make doubling it later easy. Then some sit ups then some pushups then finsh up with a 30 minute rest and running a mile. After that you have your numbers double the excersises in a week. Shorten the mile run's time as much as possable. After a month of this you migh not be ready for Z day, but you will be able to last longer then most. After 2 months add excerises which in 2 months I will put on here. As my instructer says, you're gonna like this.
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
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. 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)
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. Less 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. 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.
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 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. 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 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.
Core strength is no joke. If we humans are not physically prepared accuracy, being mentally able to shoot your s.o., or knowledge is useless. Here we will discuss training regiments you can do at home a gym or a local park.
First begin with some jumping jacks do as many possible try to make it a even number e.g,m ending with 5 or 0 to make doubling it later easy. Then some sit ups then some pushups then finsh up with a 30 minute rest and running a mile. After that you have your numbers double the excersises in a week. Shorten the mile run's time as much as possable. After a month of this you migh not be ready for Z day, but you will be able to last longer then most. After 2 months add excerises which in 2 months I will put on here. As my instructer says, you're gonna like this.
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
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. 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)
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. Less 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. 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.
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 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. 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 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.
