Building Your Fitness for Survival

 Building Your Fitness for Survival

You may have all the food, water, and other supplies that you need to last through a crisis but unless you are physically fit, you are not truly prepared. Fitness often seems to get forgot about when it comes to prepping but if you’re not fit, how are you going to carry that heavy bag of supplies if you need to bug out? If a building collapses around somebody after a major earthquake, how are you going to get them out and carry them to safety? You must get your physical fitness in check, and we are going to look at some ways that you can get it done.

There are many situations that you may find yourself in where your fitness could be the deciding factor between life or death.

Build Your Strength

You are going to need the strength to carry out both short-term and long-term tasks. We want to be looking at exercises that target all muscle groups and we can do so with the help of kettlebells and sandbags. The workout below will help in your all-round muscle endurance, grip, and strength.

  • Pull Ups with 5 Second hold – 4 x 10 reps
  • Double Kettlebell Jerks – 4 x 15-20
  • Sandbag Zercher Squat – 2 x 50
  • Sandbag Shoulder Get Up – 1 x 10 per side
  • Snatch – 1 x 100 Switch hands every 5 reps. Try to finish in under 5 minutes.

Build Your Stamina/Endurance

This routine is going to be beneficial for those times that require long bouts of physical exertion that will push you to your limits.

Using light kettlebells or sandbags, battle ropes, and sledgehammer exercises can help you achieve the right mix of weight training and conditioning, while also providing you with full-body, functional movements that will translate into usable survival stamina.

With this rope and sledgehammer workout there’s no need for long distances or hill sprints. This hellacious workout will have your lungs screaming for mercy during the first set. Complete each circuit as quickly as possible.

  • Rope Double Slams – 30 sec
  • Sledgehammer Slams (Left) – 20
  • Sledgehammer Slams (Right) – 20
  • Alternating Waves – 30 sec
  • Alternating Sledgehammer Slams – 50
  • Jumping Double Slams – 30 sec
  • Rest 2 minutes between sets. Complete the circuit 3-4 times.

Build Your Agility

How often do you practice falling down? Never? That’s not good! A big earthquake could toss you around like a rag doll, an explosion could throw you to the ground, and falling from a height of two inches could break your ankles! In a survival situation, a sprained ankle could be the difference between life and death. Proper agility and mobility are essential to preventing injury, especially when you are thrown into unusual positions.

Proper joint mobility will allow you to prevent injury and enhance your strength and conditioning. Equipment like Indian Clubs, Steel Clubs, and Steel Mace can help you enhance back, shoulder, elbow, and wrist mobility. Each tool involves fluid, swinging movements that incorporate multiple muscle groups to lubricate the joints. In addition, dynamic joint mobility exercises can keep you moving properly throughout a lifetime.

  • Steel Mace 10-to-2 – 4 x 10 each direction
  • Somersault Practice – 2 x 10 each shoulder (Roll over each shoulder across a field or on a mat)
  • Split Squat Jump – 1 x 20
  • Side Lunge – 3 x 15 each leg
  • Handstand to Front Roll – 3 x 10 (Tuck head and curl into a ball vs landing straight on your back. Practice on grass or a soft mat.)

Mental Fortitude

People who don’t exercise think a good workout is breaking a sweat and breathing hard. Those with a little more experience will know a good workout when they reach a tough spot in their exercise, but push through to the end and finish the set. A far fewer number of people know what it’s really like to fight through the pain, agony, and sheer torment of a sustained physical effort, and succeed.

These people are professional athletes, soldiers, fire fighters, and other full-time badasses, and their abilities are related to their mental fortitude as much as their physical prowess. There are a variety of mental stresses involved in an emergency situation, how an individual handles that stress is related to the Executive Skill of Stress Tolerance (a cognitive function that is hardwired into each individual and determines their reaction to highly stressful ordeals).

How does a civilian practice these skills? Don’t give up! When you set your training up and you push to your breaking point and then keep going, you just won a mini-battle. Keep fighting the good fight and you have yourself the mental toughness the likes of which most weekend warriors and typical gym rats just don’t have. It takes work. Hard, terrible work, but in the end you will walk away from the predicament at hand you’ll be glad you toughed out those tough sessions.

Source: onnit

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