I hear a lot on ATS about BOBs, what type of weapons to use, hunting techniques, and the use of military FMs such as the Sniper's manual, and Field
Survival. While having this knowledge is important, in my view, to survive in adverse conditions(i.e. no power, degradation of society and so forth),
it is also important to be able to perform these tasks for hours and days at a time. Survival is about much more than any one aspect. But if you are
not conditioned to deal with the physical stresses of such adverse survival conditions, the contents of your BOB and your stack of FMs will not help
Physical conditioning is incredibly important. Without the ability to physically endure hardship, your mental ability to cope with it will dwindle
Many of you believe we are reaching a time where survival skills are becoming urgently important. Many of the people that I see in videos on YouTube
promoting survival techniques and equipment seem to be out of shape middle aged men who NEVER talk about fitness. Even if you're not going to bug out
to the middle of nowhere an emergency in your local area can demand that you put some muscle and stamina into dealing with it.
I'm not just going to tell you to "get out there and do sit-ups fatty", I wrote this thread with the intent of showing some of you less-in-shape folks
out there how to get in better shape...But it isn't going to be pleasant.
1. Stamina-Running and Cardiovascular Fitness
There was a time when I couldn't run more than a couple of hundred feet without feeling like I was going to die. There is no easy way to get better at
running. The only way you're going to get better at it is to push yourselves while running to go longer and longer. If you stop the second you start
feeling your chest hurting and pain in your legs you will NOT get anything out of it. I have a solution that worked very well for me.
Find a quarter mile track in your area and follow these simple steps.
Sprint as hard as you can for 30 seconds and walk for 60 seconds. Pick an amount of laps to do that will amount to NO LESS than 45 minutes of
training(That's including warm up-and cooldown stretching 30 mins of which should be actual running). Do this 3 days a week for two weeks. After
you're done with your first two weeks sprint for 30 seconds and then JOG for 60 seconds for another two weeks.
After your first 4 weeks of running exercises 3 times a week(Mon, Wed, Fri) You will start to feel more comfortable with running. You will notice
yourself having less and less difficulty in meeting the standard. Good for you. Now lets make it better. You must now run for 60 seconds, and jog for
2 minutes(or 120 secs). You will do this for 2 weeks before moving on to the next phase of your conditioning.
For the last 6 weeks you've been running around a quarter mile track using 30-60s and 60-120s. What you probably didn't realize is that your body has
also been conditioning itself to go longer and longer distances. You've run several miles and didn't even realize it.
Go to your local quarter mile track and start running for distance. No, you don't have to sprint if you don't want to, speed isn't the goal here,
stamina to keep going is. Pick a distance you are comfortable with and start running at your own pace. 2 miles around a 1/4 mile track is 8 laps. 12
for 3 miles and so on. Keep increasing your distance as running becomes easier and easier for you.
Believe it or not these programs do work. And if you want your cardiovascular endurance to increase I highly recommend them. I use Insanity on the
week ends when I'm not running or doing muscle failure exercises. Speaking of which...
This is going to hurt. Period. But you will eventually feel better and be far more capable. And you don't need equipment or weights to do this.
Poker PT is a muscle failure exercise meant to condition your core, upper body, and arms.
It is very simple.
1-Get a deck of cards
2-Red cards are arms and upper body and black cards are core exercises
Diamonds are diamond push-ups, hearts are regular push ups, wide arms push ups and overhead claps(depending on your choice at the moment).
Clubs are regular unassisted situps. Spades are oblique situps, flutter kicks(in 4 count which means every 4 reps is a 1 count).
And that is Poker PT. And yes when you are done with all 52 cards you will have gotten one hell of a workout. Such muscle failure workouts should be
done twice a week (tues, thurs).
Muscle Resistance Conditioning
. Not to be done for less than one minute at a time. There
are a total of two planks. Side planks(or the side bridge), and forward planks. These exercises are meant to condition your core muscles to lift your
weight for longer and longer periods of time. Your core is incredibly important as it is necessary to carry heavy loads for long distances, and lift
heavy objects(like injured people).
Other resistance conditioning exercises include wall sits, where you place your back against the wall and lower yourself into a seated position and
keep yourself there for a minute or longer.
On week ends you can always go to a gym and run a treadmill, do yoga, or lift weights. I recommend letting your body refresh by soaking in a hot tub,
drinking lots of water(which you should do during exercise!), and generally allowing your body to restart for the coming week. Do NOT do anything you
are not prepared to do. Injury can and will result if you don't start slow and work your way up.
Physical fitness is not an over night thing. There are NO pills that help you run longer or lift more. But, as well all know, survival is also not an
overnight thing. There is no amount of gear in your BOBs that will save your ass when you need to run from a pack of criminals in a chaotic situation.
I hope that some of you have found this thread to be informative and helpful.
edit on 14-10-2012 by projectvxn because: (no reason