If you want to survive a Zombie apocalypse you have to be fit enough. That’s step one. Get in shape. After that you need to align yourself with people you can trust and find a safe-house with. You should also raid a doctors office when you get a chance and steal medical supplies and then a hardware store to get stuff to set traps and bludgeon the enemy.
Let’s talk about fitness. This is most important.
For those who don’t like watching people talk with their face and would rather read:
- General Physical Preparedness > Specific Physical Preparedness. Be strong all around and well-conditioned and flexible.
- Your training should consist of very frequent mobility and walking (daily), moderately frequent strength training (3 – 5x/week), and less frequent metabolic conditioning (1-3x/week).
- Strength training should be low rep, high weight. Stick to the fundamental human movements: Push, pull, hinge, squat, carry, twist. Do ten reps of each. Be consistent.
- Metabolic conditioning should be complexes, circuit training, sprints, etc. Mix it up. (See below.)
- Start fasting. This will increase your metabolic flexibility and make you more of a fat burner.
Also cut your hair and wear tight clothing so you aren’t grabbed as easy. If you are grabbed don’t let them bite you otherwise you’ll turn into one of them and will have to be put down. This is why it pays to be strong and have wrestling skills.
Strong ON!
– Pat
PS – If you like killing Zombies you might like my Inner Circle (CLICK HERE), because I put a full Zombie Survival guide workout program in there.
This guide features a full 4-week strength and conditioning program for toughening up the body, and a 5/2 Fasting Protocol so you can increase metabolic flexibility and become more of a fat burner, which is amazing, obviously.
PPS – I think it might also be fun if you left YOUR favorite Zombie Survival workout in the comments. Just a thought!
1 minute bear-crawl
1 minute of 1-arm swing + 1-arm snatch (R)
1 minute plank
1 minute of 1-arm swing + 1-arm snatch (L)
x 3-4
I think crawling is integral for evading zombies. I hear they are slithery.
I’m going to second the crawling — that’ll be important. Besides crawling away from zombies, you never know when you’ll need to be nimble enough to climb through ventilation ducts.
But for my zombie workout, I’m gonna go with:
*60 seconds farmer’s carry
(train for carrying your supplies without getting fatigued)
*30 seconds max rep pull-ups
(climbing up trees and buildings to get away from the zombies and human enemies and scout the area for traps and bad guys)
*1 Turkish get-up/side
(mobility and strength)
x 5 rounds
Burn set of AMRAP double kettlebell swings x 60 seconds
Warm up with Sand Bag (on shoulder) TGUs 3 each paired with Bear Crawls X 20 yds X 3 rounds
Barbell Power Clean + Push Jerk 2 reps EMOM for 10 minutes
Zercher Squats X 3 X 5 sets (most functional squat in my opinion)
Burpee Pull Ups X 10, or Burpee Muscle Ups X 5 if you’re a real freak paired with Farmer or Suitcase Carries X 20 yds X 3 rounds
Grappling with zombies should be a last case scenario, so training with implements is a good idea: Medicine ball slams + throws, mace circles, or sledgehammer swings for 5-10 minutes as a finisher
Shelby, you make a great point about the training implements. I think some mace maneuvers are a must.
Also, I am confident that if I can do burpee muscle-ups paired with farmer’s carries, I will be set for life. That might even make me hard to kill with a gun.
Love it! I’m always coming up with strategies to survive the Zombie apocalypse.
Yoga 60-90 minutes – I think this is good for strengthening and building your core, and if you have a strong core, you can do anything.
I also walk or cycle 5km to and from work every day, so I’ve got that covered.
I’ll probably chuck in a few more push ups and pulls ups. I’ve got pretty poor upper body strength, and I think having strength in your upper body is important when dealing with zombies. I might need to fire a shot gun or kill a zombie with a strong hit to the head or something. I also agree with the crawl/ climb – I might even take up rock climbing.