Zombie survial fitness

[killnburn]

for z-day, i believe that even the best equipped, best planned survivor will have a greatly reduced chance of survival if they are not physically fit.

so, what do you do to train?? what is the best type in your opinion?

muscular training has its advantages, with melee and barricading places, while endurance training help with the sneaky escaping people.

my weekly training is usually,

2 periods of 2:30 of intense sport aka basketball (include lots of running jumping push ups sit ups and other great stuff)

every night, some weight lifting, some push ups sit ups, and most important, cross country running!! the longer the better!

edit:thank weirdbeard for reminding me! hiking is also a very efficient way of preparing, long distance with good loads on your back in the mountains. nothing better to get some preparation and a breath of fresh air, i also do it from time to time but not enough if you ask me.

[weirdbeard]

have you started to condition your body to carrying weight for extended distance and time?

[Trumble0]

I do alot of upper body free weight routines, tons of pushups in my room when I have nothing else to do, Running and cycling at the gym, and if I could have my way I would be swimming everyday, but there's not a pool on Campus to do laps in. I already have pretty solid calves and thighs, and as far as carrying weight goes, nothing major besides my backpack filled with stuff, probably 30 pounds on my heaviest workload days. I could carry more in my Northface Recon Pack comfortably, but my Mil-Surp equipment bag has really thin straps that tend to dig in during extended wear. I'm not looking to get massive, just some upper body to fill out my uniform better, and get lean everywhere else.

[Jimmy]

My Department's SWAT members and alot of our Officers (Including me) do this program. If you're not already in somewhat good shape, this may not be the best program for you to start with. >_>

www.crossfit.com

[weirdbeard]

if your already doing cardio, weights and are working on endurance. i would suggest for the minimum amount of gear. Go get a kettle bell, as well as one of the workout dvd's. If you've never used them before get ready to be worked over, lol. they will definatly tear you up, they build explosive strength and endurance, you can take them anywhere, or if you can find them try out Indian Clubs, those require alot of coordination and do an overall workout in a short period of time. Both of these systems are being adopted by the US Army for troops overseas.

you said that the mil-spec ruck is digging into your shoulders, what kind of ruck is it? For carrying training weight, go buy a surplus alice ruck with a set of suspenders, fill it with sand bags, not the most comfortable but it will season your shoulders to carry weight for some distance. Also you can get weight vests at most sporting good stores. I train for distance with body armor, plus the associated gear and a med size ruck. (normally referred to as a three day assault pack). One thing to remember is DON'T RUN when your carrying all the weight, it will destroy your knees and other joints, walk fast. You will get the same benefits for your cardio. Also stay hydrated, water or pedia-lite. stay away from sugary sports drinks. On occasions in the past while training in hi temp areas, i have hooked myself up to an IV while rucking, but remember to drink as well. I can gauge my level of fluid intake pretty well by how fast the bag empties.

Oh also if you have access to one or a place to hang them, get a heavy bag and speed bag. the heavy bag is great for overall strength and endurance, the speed bag is good for cardio and eye/hand coordination.

Out of curiosity you said to fill out your uniform, what uniform are you referring to?

[secretcog]

The absolute best way to prepare for the outbreak would be an enlistment into a governments' military establishment.

You'd learn valuable combat/survival skills, along with maintaining a physically fit body.

Then I'd suggest academic study in epidemiology, and/or in public and environmental affairs.

If your don't meet the criteria to become a soldier and /or, for what ever reason, you are not able to attend a university...self-train.

Developer a home-based workout routine, or join a local gym to "get in shape." Study combat tactics, survival, and volunteer in your community regarding emergency management. Then...spen allot of time in your public library...study everything!

Or...strip down, baste yourself in butter, sit on a dinner plate, and wait for the zombie hordes to eat you.

[Trumble0]

Out of curiosity you said to fill out your uniform, what uniform are you referring to?

Cadet Uniform for the Police Academy this summer, and then Later the Sheriff's department uniform.

Not really sure what kind of mil-surp bag it is

http://www.harrys.com/images/2304eurorucksack.jpg

I guess it's European? Mine's Black though, I got it at Herb Phillipson's in the Mil-Surp section as a future "battle bag" to hold equipment/medical supplies. I'll keep it in the trunk on my shift with my Level IV and w/e long gun I'm allowed to use on Duty, hopefully the department let's us have M4gery's otherwise I'll probably just have a Mossberg 500. It's got a nice big zipper pouch on the top that could hold quite a bit of stuff, and the inside closure is a drawstring rather than a zipper. real thin canvas straps and I guess I could throw the waist retention band back on it, It was just a Web-style belt with a plastic buckle really. Nothing grand it was like 10$ it was the biggest bag they had besides the huge ass OD green duffle bags, They had smaller Medic Bags as well that matched in style, I'm sure I could rig up an attachment point with just some canvas loops to attached the medic bag to the top of the big zipper. I have to take First aid for first responders next semester so IDK what that consists of, btu Im hoping to get some "quik-clot" training... probably won't happen though I think Civilians can buy it though. If not I'll just wait until I'm sworn to get it.

[DarthJoe8]

Besides having a somewhat active lifestyle I lift 12 oz at a time. :drinking:

[stark55]

kind of depends on your situation if your in a siege a good layer of fat to start with will serve you well. a zed at your door will give you allot of reason to get in shape. as far as getting to and from places in fine but throw me in a hike and im going to tire fast. battle is how im going to get in to great shape. until zeds are at my door im going to keep some fat on my bones in case im left in a situation were i may not get a meal in awhile.

[Lian]

Initially I don't think physical condition will matter much as long as you can run a little and don't get completely drained from it. If your in a city, a good level head, transport, and a fair amount of luck will serve you better. However maintain good physical condition can help people with discipline, that most lack, and have to learn.

You can bulk up later when your building a wall around your small village. :)

As for me, I'm of average shape really, I still work for a living, I can run if I have to but I'm not a track star. I'm strong enough to accomplish most things, I'm flexible enough for the climbing around, I do have a high level of endurance though so when the SHTF I'll be able to hang in there for longer than most people, especially if I get on a role and build up momentum.

[JakAttak]

I'm In pretty good shape I hike mountains and have tough work out schedule. and ran the paris island obstacle course in like 4-5 min.

[stizzorm]

In all the talk of preparedness, I'm really surprised that this topic doesn't come up more often. I've thought about this a lot. Strange as it may seem, I think walking (with preference to hiking in your area) would by itself be good as a base, but it is definitely NOT a stand-alone plan. If walking doesn't seem cool enough, see www.urbanranger.com for good reasons to walk, a few interesting twists, and some bad poetry.

IMHO, the next thing to add to the base of walking/hiking, would be a calisthenics program. I like bang for buck, so if I had NO equipment whatsoever, I'd do this, without the whole incarceration thing:
http://www.geocities.com/rutgerseskrima/art_prison.html
These are ridiculously hard, and really get you used to moving your body around. The first few times I did these, I fealt like I'd had the life drained out of me. Usually I do these as part of a circuit now. I'd go for movements that would help climbing too: pullups, chinups, rope climbing, and body rows are all good.

I also like kettlebells. The KB swing might be one of the most devastating conditioning exercises I've ever done. One workout, I was doing one-hand swings and I pushed it too hard. I wanted to get just a few more when I was already flagging. In the "float" portion of the exercise, I began dry heaving violently and had to drop the weight. KB's are also portable and the lifts are easy to learn and master. I'd recommend them to anyone looking to get into survival shape. They carry over to other things that are unrelated too, and no one knows why. Pavel and his crew call this the "what the hell" effect.

If you have a barbell or set of adjustable dumbbells, you can do tremendous things to develop limit strength and conditioning. Dan John has great stuff on this.

THis has gotten too long for a newcomer to yammer this much. Apologies.

[Jester]

I agree with what all of you are saying.


Fitness would be vital.


But something i have never seen mentioned is, martial arts.


I did martial arts for ten years


It is THE MOST PHYSICALLY GRUELLING THING EVER.


Well, once you get into advanced stuff.


Basically with american kenpo, the first three years are spent building muscle memory and getting you in basic shape. My last 7 were hardcore conditioning and advanced techniques.


Not only do you build insane stamina, but you also build a sharp eye (stopping punches to where they dont even damage your arms takes precision), muscle mass (a lot of muscular training)


But on top of this you also will know an effective way to defend yourself unarmed against a plethora of situations.


Im to the point where unarmed i do not fear:


A knife

A club

A group of three to five my size, unarmed or wielding clubs/knives (thats about my limit

A group of seven unarmed

If within three feet of me i dont fear a man with a pistol.


Plus all the grapples and escapes would work wonders on zombies, not to mention being able to lop a head off with a kick :)

[kiltedninja]

Alright, everyone here seems to have some good ideas for how to survive, where to go, and what to bring. But how many of us could actually carry our packs, rifles, and other weapons? How many of us could walk all day long when our gas runs on empty?

What tips and ideas do you have for getting in shape? What workouts or activities would you recommend? And not just your body, but your mind, reflexes, skills, etc...

I work across town, and I ride my bike to work, other than that, I'm a boxer, practice Kali, parkour, and I read quite a bit.

I'd recommend little more than walking a few miles, getting out on a bike, or something similar. Cardio is going to be your biggest ally when it comes to your strength IMO. It may be impossible for some to get to the gym even once a week, but what about calisthenics, Isometric(progressive resistance), or even just exercise you get through hard labor?

So let's hear the ideas ladies and gents.

[Militaris]

I am going to take my chances and hope I would never meet a zombie.


If it is the slow zombies I could easily out walk them :), well at least for the first 8-12hrs, longer then that my endurance starts to suffer. If they are running zombies I might be able to outrun them for 1-2 minutes before getting puffed.

I feel the best exercise for zombie invasion would be running. With alot of effort and dedication it is possible to get very fit and run up steep Terran without needing regular rests. I am a fit Kayaker and can paddle for hours without needing a rest but would be lucky to run 100m.

Practice with guns would also be worthwhile, loading them, shooting them, shooting them while moving ect....

[Noc]

lol i was planning on making a thread like this

Well i do weightlifting, and boxing...so im decently strong and have good reaction time, and hand eye coordination. But i'd need to work on my fitness a little because i don't know how long i could outrun a group of fast zombies:scare:

and living in Australia i have no access to guns, but it would still be helpful knowing the basics

[Zombreach]

I am still trying to get back in shape after back surgery a year ago, so I am zombie meat unless they are slow walkers. Walking is all I can handle right now. A cheap and easy way to get your legs in shape is stairs--start with walking up and down them and then step it up to a jog. It is a great way to condition your legs for endurance!

[Dave Of The Dead]

I try to run a mile every day that I don't work. I would say the best way to condition yourself to running is to use a treadmill and set the speed to as fast as you con possibly run without hurting yourself. Run at that speed until you can't take much more and then turn it down to a fast walk or jog, just long enough to catch your breath. I give myself a minute or so between sprints. Then crank it back up and start your running again. In time, you will see that you can run longer and spend less time resting until you finally get the ideal 5 minute mile. Of course there is one major thing that you certainly should do before any exercise: STRETCH! If you get a cramp, you're done for. Even in the morning or something, stretch to keep yourself limber and flexible. You never know when you'll have to get into an awkward position for god knows what.

[hotlead]

I played football and wrestled into college, I'm pretty strong, agile, and flexible, I still lift 2-3 times a week. However, I sustained a couple of decent injuries during that time, the last one ending any further participation. I can carry heavy loads OK now, I hunt and Mrs. Hotlead and I fish, hike, and camp a bit, but running is NFG after a mile or so :puke:

That's why I plan on an M1A and a 1911 with as much ammo as I can carry, I traded speed for firepower. A lot of us do that as we get older and youth injuries catch up with us, we're just too old and fat to fight fair :doh:

I hope any zombies are shamblers, or head-shot not required infected types, otherwise I'll have problems..........:scare:

[kiltedninja]

I'd agree that firepower is good. I'm not necessarily talking just about speed either, but can you carry your pack all day? In ZPAW, speed and power will only matter if you're unarmed. Almost all of us are going to be armed, so we need to worry more about endurance. I've done it before, walked all day with a pack on.

Being able to use your weapon well, and to carry yourself and your gear all day, that's going to be a valuable skill.

I know that as you get older, your youth catches up with you. My dad tells me about it constantly, but experience has shown that he can still kick my ass, and he can still hike for longer than me.

And the older people have something that us younger people don't have... experience. Many of you have been soldiers, and you know things we don't.

[Victor Clark]

If zombies were to rise, I just hope I'm close to my car. I'm not that athletic (although I can ride a unicycle, plus I love bike-riding), and I would be caught by a fast zombie was soon as they saw me on foot. If they were slow zombies, I would probably be alright, but overall I'm not that good with speed.

[kiltedninja]

I wouldn't be that worried about slow zombies, I know I can outwalk them, and I'm a light sleeper even in the most comfortable environments.

Fast zombies are another story entirely, I'm pretty fast when it comes to sprinting, but when it comes to distance running, I'm better off with a jog. I can do distance or speed, not both without a bike or something like that.

[Bob]

You know I have been around this forum for a while now and I keep seeing people talk about movement and almost never do they mention the good old bicycle, the most efficient man powered vehicle.
A properly outfitted mountain bike would be an awesome thing.
If you are a strong rider you could even get a trailer for it. Does not need gasoline and even a doofus can maintenance one.

[Noc]

I'm a light sleeper even in the most comfortable environments.



That would be a big problem for me apparently i am a very heavy sleeper and am very hard to wake up..:drool:
but that would probably change if i knew there were zombies around

[LMOE]

The most important thing is endurance. You will need to be able to jog for miles, and walk for days. Hitting the gym is not enough, sure you might be able to lift heavier loads, but can you carry them for hours?

[kiltedninja]

That's what I've been trying to ask them LMOE.

I can personally not lift too much more than my own weight in the gym, but I can walk, run, and ride my bike for longer than almost anyone I know. But it takes getting used to.

[hotlead]

Yeah, I can hump a ruck, I'm a relatively strong hiker nowadays. As I said, I hunt and Mrs. Hotlead and I backpack. When I hunt, my partner and I like to walk in deep where the lazy Fudds don't go, so that means I have to hump out what I knock down. I'm just not much of a runner, even in shorts and running shoes I really start to stiffen up and hurt after about a mile, I can't imagine what would happen these days if I tried to run in "boots, utes, and deuce"........:cry:

[J Dub]

jmo,

many facets to fitness are needed in balance, speed, strength, agility and finer motors skills in stressful scenarios.

i don't care if you are a marathon runner, martial artist or strongman competitor. you need to be balanced in all areas to be ready for battle. the more you bleed in training, the less you bleed in battle!

i personally hit the iron 4-5 times a week and keep active in other activities and pursuits. i shoot handguns and rifles 1-2 times a week at the range to stay sharp and i like killing paper.

one thing we all know is, hand to hand and knives are not good tools against hordes of zombies :lol:

[kiltedninja]

That's definitely the truth. And while that is impressive, what do you do for endurance?

The point I'm trying to make here for everyone is that if you can't go the distance in all terrains, you'll die.

The reason that people train to climb Everest, or do the Pacific Crest Trail, is because if they aren't in good shape, and have the endurance, they'll die.

If you can't hump a 60lb. ruck for eight hours a day, maybe longer, or carry a load on your bicycle, than you, my friend, are screwed.

[J Dub]

That's definitely the truth. And while that is impressive, what do you do for endurance?

If you can't hump a 60lb. ruck for eight hours a day, maybe longer, or carry a load on your bicycle, than you, my friend, are screwed.

if you train properly you can tax both endurance and strength equally. it is not uncommon for me to toss my cookies now and again in the gym, i doubt i'll ever see anyone do that going for a jog. endurance and strength are important, training and knowledge will serve you well too.

you are dead on about humping a ruck, a bugoutbag will do you little good if you can't manage it.

[kiltedninja]

I know that it's possible to work endurance in the gym, but I'm asking what You do for it specifically. I ride my bike, run, box, and walk everywhere, due to my lack of an automobile. I've always been big on endurance, because I'm a pretty wiry guy, but I'm definitely stronger than I look.

And yes, it won't matter what you have in your BOB, because if you can't carry it, then you're screwed.

If you plan on using a bike as your mode of transport, get a carry basket and a pair of saddle bags.

[Darkness]

"I love bicycles, (non-geared) roller skates, hiking and swimming, for that stuff." :)

[kiltedninja]

personally, I'm a road bike or mountain bike fan.

[Darkness]

"Yeah, non-geared, like mountain bikes, trail bikes, dirt bikes. Ones that if you hit an upgrade you gotta really push. No ten-speeds for me." :)

[mattifikation]

I do arm curls with snicker bars.

My idea of a bench press is to sit on a bench and press buttons on the remote.

Jogging is that thing I have to do with my memory every time I have to recall something.

I drink protein shakes because I like the way it makes my farts smell.

I put the Die in Diet. I put the Ex in Exercise. I don't work out, I send work out and wait for somebody else to do it.

Endurance training? That's what I call hitting the snooze button 5 times every morning before I even get out of bed.

I am a skinny guy with a gut and some man boobs, and I'll survive the zombies for one reason: I'm so unhealthy, they'll think I'm just another one of them.

[kiltedninja]

Mountain bikes tend to be multi-geared Darkness. Mine's a road bike fitted with mountain treads, it's fast, light, and has twenty one gears.

Mattifikation...That might be the most ridiculously logical thing I've ever heard. You're like a zombie double agent, shambling along with them until you get one of them alone, and BAM! you stab it in the face.

[J Dub]

if i have gas i'll be driving, if not i'll be hoofing it.

bicycles are great modes of transport, but if you are prey and not the hunter you will get fooked quick.
when riding you loose valuable situational awareness due to loss of senses. you will hear less, your field of vision will be reduced two very very important senses when in survival mode.
bikes are great for getting around, but under dire circumstances i'll go on foot.

as for getting the most out of the gym, that is dependent on many things, genetics being one of the biggies. circuit training and mixing things up are key, a good leg workout will make you feel like you just ran a marathon, make you puke and all those good things. throw in 10 minutes of intense cardio at the end and your done.
i speak only for myself, if you can't escape your situation with a good 10 or 20 minute run, and you don't have a gun, i guess your pretty much fooked anyhow.

[kiltedninja]

I see what you're saying when it comes to the senses thing. In any situation where I need my senses more than speed, I'm screwed anyway.

[DeAdLY SiNZz]

i work out 4 times a week bcuz i'm in the air force and i have to stay in excellent shape for when i deploy to the sand box so i'll be good when it comes to fitness even when having to carry extra weght and run to.

[kiltedninja]

I work out at the school, our weight room is the biggest in the district, so I can work out about every muscle in my body. I ride my bike(also my main way out of this city if the fan becomes poo laden.), I tend to stay in good shape because I don't like feeling sluggish or out of shape. I pride myself in my speed in both the ring and on my bike or feet.

[Dave Of The Dead]

I have a treadmill in my house. I like to run a mile while hold 10lb weights and a backpack full of textbooks. Its brutal, but it just keeps getting easier and easier.

[kiltedninja]

That's good, getting used to running with a backpack and something in your hands.

Another thing, for everyone, get used to running slowly, like a jog. My dad calls it the Airborne shuffle. Because you'll be able to cover more distance if you go a little slower. Plus you won't be able to run nearly as far with a rucksack if you're going with a faster pace.

I'll have my bike in the beginning, but I'm sure that before I get to my chosen, I may have to abandon the bike.

[Tomeh]

Just join a cross country team, than your basically set.

[kiltedninja]

I can run all day, I wanna start running with a pack on though. I know that even 10lbs. makes a difference in my pace, and the distance I can run.

[LiftWidget]

I do arm curls with snicker bars.

My idea of a bench press is to sit on a bench and press buttons on the remote.

Jogging is that thing I have to do with my memory every time I have to recall something.

I drink protein shakes because I like the way it makes my farts smell.

I put the Die in Diet. I put the Ex in Exercise. I don't work out, I send work out and wait for somebody else to do it.

Endurance training? That's what I call hitting the snooze button 5 times every morning before I even get out of bed.

I am a skinny guy with a gut and some man boobs, and I'll survive the zombies for one reason: I'm so unhealthy, they'll think I'm just another one of them.

Hehe, I liked that actually.

Anyhow, running is useful, but I doubt you will lack bicycles in that situation. So, you should better work on that also, though if you can run a lot, you can bike 10 times more.

But for the exercise I do. I am doing karate for 8 years now, it's rather good training. Keeps me in shape well and fighting skills develop all nicely also.:)

[kiltedninja]

I found this on a site I go to a lot, it's a list of push up variants, I posted it here because I imagine that you can't all get to a gym. So why not use your bedroom floor? I've tried a good several of these, and they're harder than they sound.

The Ultimate Push-up Exercise List

Hands Elevated Push-up
If you struggle to perform a standard push-up and knee push-ups are too easy, try this one as a segway between the two. Elevating your hands makes the push-up easier. Place your hands on an elevated surface like a park bench or even a counter top. Place feet on the ground. Perform push-up.

Standard Push-up
It’s the one you’ve been doing since your days in middle school. The standard push-up works your chest and shoulder muscles. Lie down on the floor face down with your feet close together. Place your hands shoulder width apart. While maintaining a straight body, lower yourself down until your chest touches the ground. Push yourself up. That’s one rep. Once you mastered this one, it’s time to expand your push-up horizons.

Wide Grip Push-up
The wide grip push-up puts more emphasis on your chest. Place your hands wider than shoulder width apart and perform a push-up.

Diamond Push-up
The diamond push-up is a triceps killer. Place your hands together so they form a diamond. You can either put your hands underneath your chest or your head to hit different muscles. Once your hands are in place, perform a push-up.

Feet Elevated Push-up
Elevating your feet from the ground will work your shoulders more when you perform a push-up. Put your feet on an elevated surface. A bed or a park bench works well. Place your hands on the ground. Perform a push-up.

Hindu Push-up
The Hindu push-up has been used by Indian wrestlers and physical culture enthusiasts for centuries. It consists of a dynamic full body movement that will build strength and flexibility in your chest, shoulders, back, hips, and triceps.
Get in position by standing with your feet slightly wider than shoulder width apart. Bend down and place your hands on the floor while keeping your arms and legs straight. You should look like an upside down human “v” with your butt being the point of the “v” and your head pointing down to the ground.
To perform the Hindu push-up, you’re going to make sort of a swooping motion with your body. Bring your head down and forward by bending your elbows. When your head gets close to the ground, continue moving your torso forward by arching your back and lowering your hips. Your hips will now be near your hands. Make sure to get a good stretch in your back. The first time you perform a Hindu Push-up you might find yourself falling on your face during the initial descent. Keep at it though.
Return to the starting position and repeat.

Dive Bomber Push-up
The dive bomber push-up is performed exactly like the Hindu Push-up, except when you return to the starting position, you follow the same swooping motion you make on the descent in reverse. It gives those muscles a bit more of a workout than Hindu Push-ups.

Close Grip Hindu Push-up
If you want to focus more on your triceps while doing the Hindu push-up, just place your hands in the diamond position. This one is a killer!

Close Grip Dive Bomber Push-up
Same as the dive bomber except hands are in the diamond position.

Elbows to Floor Hindu Push-up
During the descent part of the push-up, lower your elbows to the floor. When you arch your back, lift your elbows off the floor and place all the weight on your hands. Return to the beginning position. By bringing your elbows off the floor, you’ll put more emphasis on your triceps and shoulders.

Feet on the Wall Hindu Push-ups
If you’re wanting to get a solid deltoids workout, try this variation of the Hindu push-up. But be warned- this one is super hard. Stand in front of a wall facing away from it. Lower your hands to floor and bring your feet up the wall. You want to bring your feet high enough up the wall that your legs are perpendicular to the wall and your torso is parallel with it. Perform a Hindu push-up and return to starting position. You can also bring your hands close together for an even tougher exercise.
Feet on the Wall Dive Bomber Push-up
Same as above, except return to the starting position by following your descent movement in reverse.

Tiger Push-up
The Tiger push-up focuses on your triceps. Assume a Hindu/Dive Bomber push-up position. You should look like an upside down V. Place your hands close together in a diamond position. Now, lower your head to the ground by bending your elbows, but keep your butt up in the air. Push yourself back up.

One Handed Push-up
The one handed push-up is a feat of strength that separates the men from the boys. Not only do you need brute arm, shoulder, and chest strength, but you also have to call on several smaller muscles to stabilize yourself as you lift your bodyweight with one arm.
Assume the normal push-up position, but spread your feet wider than shoulder width apart. Place one hand behind your thigh. Lower yourself slowly to the ground and press up. Repeat until you can’t do anymore and then switch to the other hand. The more square and level you keep your body, the more difficult the push-up will be. To make it easier, turn your torso and legs away from the pressing hand.

The Rocky Push-up
The Rocky push-up is a one handed push-up except you alternate hands on each rep. This is a must when you’re training to fight Apollo Creed.

Handstand Push-up
Forget shoulder presses. If you want a killer shoulder workout, look no further than the handstand push-up. To do a true handstand push-up, you’ll first need to master the handstand, a feat of athleticism in itself. To perform the handstand push-up, assume a handstand position. Slowly bend your elbows and lower your inverted body towards the ground. In order to maintain balance, you’re going to have to call on your core and other smaller stabilizing muscles. Because you’re pressing yourself off of the ground, the handstand push-up is great for your delts.

Wall Assisted Handstand Push-up
If you can’t do a handstand yet, you can still reap the shoulder working benefits of the handstand push-up with the assistance of a wall. Stand near a wall facing away from it. Place your feet against the wall and slowly climb them up the wall until you’re straight up on your hands. Bend your elbows and lower your head towards the ground. Press up.

Plyometric Push-up
Plyometric exercises can help increase speed and explosiveness by loading and contracting a muscle as fast as possible. Plyometric exercises are particularly useful for athletes. You’ve probably seen plyometric exercises for the lower body. Squat jumps are a good example. But you can get the explosive benefit of plyos in your upper body workout as well with a Plyometric Push-up.
To perform the Plyometric Push-up, assume a normal push-up position. Lower yourself to the floor. With explosive force, push off the floor with enough force that your hands leave the floor. Repeat.

Clapping Push-up
The clapping push-up is the same thing as a plyometric push-up. The only difference is that when you explode off the ground, you clap your hands while you’re in the air. In addition to the benefits of the plyometric movement, I’ve found that adding a clap in the middle can help increase hand speed. And it just makes you feel cool.

Triple Clap Push-up
The triple clap push-up requires super agility and hand speed. Perform a plyometric push-up. As your body is coming up, clap once, when your body reaches its peak, clap behind your back, and before your hands hit the ground, clap one more time.

Planche Push-up
This is the ultimate push-up. Only the most athletic and strong will be able to perform this monster. The planche is gymnastic movement used during floor routines. It’s also done by break dancers. Simply put, this is a push-up without the feet touching the ground and just balancing on your hands.
To perform the planche, move your hands back towards your hips. Instead of your hands facing forward, have them face back towards your feet. This makes it easier on your wrists. Lower yourself down and then push up.

Pseudo Planche Push-up
If you’re not quite ready to do a full on planche push-up, start off with a pseudo planche push-up. Assume the planche push-up position by placing your hands back towards your hips, hands facing back towards your feet. Your feet remain on the ground, hence the name “pseudo planche push-up.” Lower and push yourself up. Repeat.

Rotational Push-up
This push-up variation works your core. Assume the standard push-up position. Lower yourself to the ground and push up. As you come up, rotate your body so that your right hand comes off the floor and your right arm extends overhead. You should look like a giant “T” tilted on its side. Return to the starting position, lower yourself, push up, and rotate until your left hand points up.

Spiderman Push-up
Assume the standard push-up position. As you lower your body, bend your right knee and rotate it outwards. Touch your right elbow with your right knee. As you push your body back up, return your leg to the starting position. Alternate the movement between your right and left sides.

Superman Push-up
The Superman Push-up will work your abs more than doing 100 crunches. It’s also an amazing back exercise. Lie on the floor face down. Instead of placing your hands by your chest, place them further out in front of you head. Lift up. I thought this would be a cinch, but the first time I did it, I was struggling to do even one.

Grasshopper Push-up
Assume the standard push-up position. As you lower your body to the floor, step your right leg through the space between your left hand and foot, and cross it all the way over to the left side, resting on the outer edge of your foot. As you lift your body back up, step your right foot back so you’re in the standard push-up position again. Repeat with your left foot. This counts as one rep.

Aztec Push-up
These are insane. Do not attempt unless you are supremely fit. Start off in a standard push-up position. Lower yourself to the ground. Explode your entire body off the ground and perform a jack knife by touching your fingers to your toes in mid air. Return to starting position. Repeat if you haven’t killed yourself.

Fingertips Push-up
If you want to work on your forearm strength for your golf or tennis game, look no further than the fingertips push-up. This is definitely advanced, so proceed with caution. Instead of resting on your hands, rest your weight on your fingertips.

Jack Lalanne Fingertip Push-ups
The Jack Lalanne Fingertip Push-up is essentially the Superman Push-up on your finger tips. What’s amazing is that even though Jack Lalanne is almost 100, he can still bust this bad boy out. If that doesn’t inspire you to drop to the floor and start cranking push-ups out like a mad man, I don’t know what will.

Bruce Lee One Handed Two Fingertips Push-up
Bruce Lee was an amazing physical specimen. Despite being a small guy, he had the strength of 100 men. His Herculean strength is evidenced by his ability to do multiple push-ups with only two fingers of one hand. That’s just crazy.
And who are we kidding? 98.7% of all men will probably never be able to do a one handed, two-fingertip push-up. It’s just cool to know that it’s humanly possible.

Charles Atlas Push-up
Are you tired of being the 95 pound weakling who gets sand kicked in their face? Then crank out some Charles Atlas push-ups. To perform this push-up, you’ll need three chairs. Place one chair where your feet go and the other two chairs where your hands go. Assume the push-up position on these chairs. Lower yourself to the floor. Because you’re elevated off the floor by the chairs, you can go down further and get a deep stretch in your chest and shoulders. It also makes the going back up more difficult.

One Legged Push-up
The one-legged push-up exercises your core and glutes in addition to your arms.
Assume the standard push-up position and simply raise your right leg straight up, so that now you are only balancing your weight on your left foot. Do push-ups in this position and make sure to keep that right leg straight and in the air.

Isometric Push-up
Isometric push-ups create constant tension on muscles and are great for developing muscle endurance.
Assume a standard push-up position. Lower yourself to the ground, and hold the position there instead of pushing yourself back up. Hold for 10 seconds, or longer if you want. Flex and unflex your muscles while you’re holding it for an even deeper burn. Push back up and repeat.

Knuckle Push-up
Knuckle push-ups are often used by martial artists to toughen their knuckles and strengthen their wrists and forearms in order to deliver more punishing blows.
To perform a a knuckle push-up, simply perform standard push-ups while resting on your knuckles instead of your hands.

Staggered Push-up
Staggered push-ups allow you to isolate one side of your chest. They also require you to call on your core for stabilization. Staggered push-ups work your chest, triceps, shoulders, and abs.
Assume a standard push-up position. Bring your right arm back towards your abdomen. This creates the staggered position. Start cranking out a set of push-ups. When done, move your left hand back towards your stomach, and perform another set of push-ups.

Side to Side Push-up
Side-to-side push-ups allow you to focus on one side of your body. They’re a great push-up to do to segway into one armed push-ups.
Assume a standard push-up position. When you lower yourself to the ground, lean to your left. When you push back up, it should feel like your left arm is doing most of the work and your right arm is there only for stabilization. Return to the starting position. Lower yourself again, but this time lean right.

Another one I thought of is to do one handed knuckle push ups.

[Stankynuts]

I am pretty sure I am how about you? I go running for 40 minutes a day, I play football, I do about 60 pushups in the morning and 60 at night, around 80 situps, i go on the cardio bikes for about 1 hour every 2 days, I do pull ups until i cant do them anymore and can run the 40 in alittle over 4.90, and I do MMA when i am out of season in football. Consideing im 6 foot 2 inches im in pretty good shape weighing about 214. And btw i like to jog with a 60lb weight vest on gives me the feel of carrying equipment considering im going to be joining the USMC after college. How about you guys are you fit enough to endure long walks and strenuous tasks of the zombie pocalypse?:x

[homelitexl]

haahaha try running a cutting torch all day out in the hot sun while hulkin chopped up motorcycles into a trailerthen yu can teell me youve hd practice

[Dave Of The Dead]

I am pretty sure I am how about you? I go running for 40 minutes a day, I play football, I do about 60 pushups in the morning and 60 at night, around 80 situps, i go on the cardio bikes for about 1 hour every 2 days, I do pull ups until i cant do them anymore and can run the 40 in alittle over 4.90, and I do MMA when i am out of season in football. Consideing im 6 foot 2 inches im in pretty good shape weighing about 214. And btw i like to jog with a 60lb weight vest on gives me the feel of carrying equipment considering im going to be joining the USMC after college. How about you guys are you fit enough to endure long walks and strenuous tasks of the zombie pocalypse?:x

I hope most of that is muscle.I'm the same height and weigh about 80 lbs less than you and consider myself in great shape. Not just because I'm a skinny ****er, but because my stamina is effing ridiculous. I can carry on a workout longer than anyone would expect. I run and walk regularly and can carry a load for a good distance. I'm rockin the fitness.

[Trumble0]

I'm about 6' and weigh about 200 pounds... I like extra starvation insurance :lol:. Im not huge, people are surprised that I weigh between 200 and 210ish. But Im definitely not skinny by any meansId say Im about average build. Personally Im not built for speed, I can jog for a long ways, but sprints wipe me out. I can carry quite a bit of weight if its situated right within my packs, meaning as long as Im not weighted down too much on one side I can carry quite a bit... probably more if I got one of those Alaskan Alumnium frame backpacks. So I plan on just being a slower moving bruiser of sorts... carrying a few guns, probably a rifle and maybe 2 pistols same caliber (.40 or .45) and as much ammo as I can carry in addition to my survival supplies. I've heard of people developing "Rabbit Starvation" from eating too much lean meat in the wild. So I'll keep some weight on.

[kiltedninja]

I'm actually trying to get more body fat, because while I'm in fantastic shape, I've only got about 8% body fat, and that's at 5'11" and 140 pounds. I'm about solid muscle though.

[rogeneck]

im 5'8 weight 195 pounds. i have huge upper legs and i have a 7:30 mile(last time i ran a mile it was 7:45 but i lost 5 pounds and increased my incline by 20 pounds) im still in high school so im not very worried about my body fat. more important than all of that stuff i can work fine with only 5 hours of sleep every day and i only get sick enough to stay home once every 3 yearish. ive never had a broken bone and i havent had a injury bad enough to go to the er in 13 years.
i feel good about any danger.(i live in green bay WI so there no natural disasters to attack my zpaw fun land)
only thing that im worried about is im a slow swimmer. but zombies probly cant swim so i dont care.

[kiltedninja]

That's pretty good, I get a 7:55 mile.

Endurance will be key in the ZPAW, as well as strength.

[bandits1]

A lot of you guys are suuuuper light for your height.

[Dave Of The Dead]

A lot of you guys are suuuuper light for your height.

Yeah, I get shit for it all the time. It's not my fault that I inherited a ridiculously high metabolism. Last year I tried my hardest to put on some pounds. I even went as far as making protein shakes before I worked out. Well, I lost weight and still look like I don't have any muscle. Oh well, performance is what matters right? Not the package it comes in.... The floor is open, make a joke.

[Frallon]

The floor is open, make a joke.

No thanks, too tired today, :yawn: You're better than most the people on here at making jokes; i think you're fully qualified to burn yourself

[kiltedninja]

I'm working on getting up to a decent weight, I'd like to get to at least 155 before I start fighting, I'm getting on it, it's just so hard to keep any weight while I'm so active.

[Trumble0]

Just goto college Kilted Ninja... I was 185 going in my freshman year and now that I graduated Im like 205 . Drinking :poo:tiest beer and eating garbage dining hall food, living off pizza on the weekend when you can all scrounge up enough $$ to order some... Oh up North we had an even more unhealthy delicacy

A Medium pizza pepperoni or cheese, folded in half and deep fried. It was called a Pizza roll. it was the food of the gods. And that is how I gained 20 pounds at college. :lol:

[kiltedninja]

I gotta try that Pizza roll, it sounds good.

[Dave Of The Dead]

I'm going to try and visit the PERC as much as possible when college starts up again. I'm trying to work on my arms and back right now. Hopefully I can rid my back and neck problems if I work my Traps some more.

[mattifikation]

I used to be a skinny little shit like some of you guys, when I was your age. It's amazing what one little decade will do to your fvcking midsection.

[hotlead]

I can't say I feel anyones pain here, I've never been a skinny little shit, I was a pretty healthy looking kid. My nickname in college was 4x4, I'm 5'6" and weighed 255 during football season and around 245 in the off season at 7% bodyfat.

Now, a few injuries and a dozen years later, those numbers are a little different. I'm not quite a shitbag yet, there are some days when I feel like one, but I do bring a lot of man to the table.

By the way, as you may have guessed, I wasn't a receiver. I was the nose tackle, I sure liked to be right in the middle of every play, if the ball goes to the other side, sometimes the tightend or DBs might as well be watching from the stands:)

[kiltedninja]

I'm going to try and visit the PERC as much as possible when college starts up again. I'm trying to work on my arms and back right now. Hopefully I can rid my back and neck problems if I work my Traps some more.

Dead Lifts, Pull ups, and Push ups are gonna be your friends if that's what you're looking at trying to do. Look at the list of push up variations that I posted and see if anything tickles your fancy.

Also, don't focus too much on one area, try and make your whole body stronger.

[Dave Of The Dead]

Dead Lifts, Pull ups, and Push ups are gonna be your friends if that's what you're looking at trying to do. Look at the list of push up variations that I posted and see if anything tickles your fancy.

Also, don't focus too much on one area, try and make your whole body stronger.

No doubt, I already run and do other work outs regularly, but I want to focus more on my upper back more than anything else right now so I don't have to go see a ****ing chiropractor and dump more money into that bull. I'll tell you one workout that will help your Traps, shoulder, and chest muscles: On a machine like a bowflex or some shit similar with the rope and pulley shit (I don't know, I'm not a trainer), put some weight on and extend your arms with the rope-handle things and use your shoulder muscles to pull the weighs back and fourth.... if anyone understand what the **** I just tried to say, you should try it. It feels great.

[kiltedninja]

Well if you're trying to get stronger on the upper back, wide grip pull ups, Lat press, try one handed push ups, it tends to work my back a lot.

[Dave Of The Dead]

Dude, last time I tried a one armed push up, I busted my head on the floor. Pull ups, I can do though. My parents don't really have anywhere to do that in their house and the neighbors get weirded out when I do them from the tree in the front yard... Damn Yuppie neighborhood.

[Bob]

Just wait till you get to be my age and beyond.
That's when you pay for all the excesses of youth.

Youth is wasted on the young.

[Dave Of The Dead]

Just wait till you get to be my age and beyond.
That's when you pay for all the excesses of youth.

Youth is wasted on the young.

Nah, I like to take advantage of it... Only that means that I will become a ruined old man faster than most.

[kiltedninja]

Dude, last time I tried a one armed push up, I busted my head on the floor. Pull ups, I can do though. My parents don't really have anywhere to do that in their house and the neighbors get weirded out when I do them from the tree in the front yard... Damn Yuppie neighborhood.

I can do five one armed push ups on my fingertips, and something like twenty on just my hand. My goal is to do Bruce Lee's one armed two finger push ups.

Invest in an Iron Gym pull up bar, they're worth it, and fairly cheap, I got mine for thirty bucks, and it hangs in the door way of my closet.

[Bob]

Once upon a time when I wore a younger mans shoes I was thin.
I know it is hard to believe but it is true.
I was 6'7" 190 pounds.
Then the years went by and I slowly went up to about 250 or so.
Then disaster, illness and steroids.
Don't let them put you on steroids if you can possibly avoid it.
They will make you gain weight like magic and I don't mean muscle mass.

[kiltedninja]

I plan on being fat when I'm old, but I'm gonna enjoy my skinny assedness while I'm young. Then again, I look at my grandparents, and none of the men are fat, so I might be okay.

[rogeneck]

one of my grandpas died at about 85 pounds. the other died at 230-280. but the important thing is neither of them was bald.

[kiltedninja]

I already shave my head, so baldness isn't a big issue for me.

So, I'm making progress in the weight department, I've tipped the scales at three pounds heavier than before. I now weigh a whopping 143 pounds!:lol: I'm making progress.

[Bob]

I have enough hair to cushion a blow from a stick wielding Zed but not enough to provide a good hand hold.

My hair started thinning when I was about 30, I had a couple of younger friends who teased me without mercy.
I just took the ribbing thinking just wait your day is coming.
Well my hair stopped thinning and I still have a full head of hair today many years later.
They on the other hand are pathetic.
One has a hair line that starts at about his ears (not quite but almost) and the other is very very thin and has a bald spot about the size of a saucer.

They should have known better than to laugh at me.
That Voodoo woman on Wadamalaw Island put the woogie woogie on them for a carton of Newports.
Money well spent indeed.

[kiltedninja]

:lol:

My older brother is already losing his hair, and he's only twenty two. It's on his dad's side, his dad is the same way.

[Patrickwontsurvive]

The zombie apocalypse starts tomorrow. How many of you think that you are physically up to the task of surviving? By this I mean are you in shape enough to run for your life if need be? are you strong enough to break in a door in a hurry, carry everything you need etc and be able to hit hard enough with whatever improvised weapons that you may have to use in a pinch? Do you have good hearing and eye sight? How much sleep do you need etc.

I have lurked on here for a while have seen many threads on here where everyone lists all kinds of skills and talents that they may have and so on and so forth and it seems that everyone under the sun is an expert sniper and knows every martial art under the sun yadda yadda yadda. That's not what I am asking. I am just looking to see who thinks they have what it takes to physically make it through and why the think so. I decided to come up with a few easily measurable ways to guage ones physical abilities. By looking at ones strength, speed, endurance and a few other factors that would be very helpful.


I will start off:
Bodyweight: 255
Age: 21
Height: 5'10"

Strength:
Bench: 275
Squat: 525
Deadlift: 565
Overhead press/ jerk: 300
Box jump: 40"
standing long jump: 7'

Speed:
1/4 mile sprint: tbd
mile: TBD (slow) (will find out tonight)

approximate time being able to sustain a jog:
1-1 and 1/2 hrs... but i wont like it.

eyesight: 20/20

Will I survive? not if they are fast zombies...

Anyways fill in the above fields etc and feel free to suggest other sorts of measurements that would be helpful. Then as time progresses we can work on improving our personal bests. :x

[Patrickwontsurvive]

Looks like my thread was moved here... didn't see it before typing the above post.

[angekfire]

Last spring I went through the P90X program last winter, and the plyometrics was insane for building explosive strength & speed.

I just started back on a modified P90X routine to incorporate the other stuff I already do.

Monday (P90X): Back & Biceps ~1 hour of weight training
Tuesday: 6-7pm kickboxing, 7-8pm Kung-fu, 8-9pm weapons
Wednesday (P90X): Shoulders & Arms ~1 hour weight training
Thursdays: 2 hours of fencing
Friday (P90X): Core ~1 hour

Undecided for weekends, but on occassion I do some kung-fu or kickboxing training, or every few months I'll have a day of fencing in there.

Currently 6'1.5, 200lbs. I've got asthma, so running for more than a few minutes at top speed isn't an option. I've got the leg strength to run fast and distance, but my lungs & airways don't agree.

[Crombie]

Rule Number 1: Cardio

If you can't run then you cannot out run, and all I need to do is run faster than you to get away. :lol:

http://www.youtube.com/watch?v=4smD0xy6w08

[kiltedninja]

I can run, but I'm not sure how far I can run at my full speed, maybe a few hundred yards, I think I did about 300 yesterday, maybe more. I can crank out a mile in about 6 minutes, and I'll maintain that pace for about three miles.

in terms of things like weights, I haven't used any in a long while.

Bodyweight: 145
Age: 17
Height: 5'10"

Strength:
Bench: 185(205 one rep max)
Squat: 225
Deadlift: 195
Overhead press/ jerk: 145
Box jump: I've never tried for the max height.
standing long jump: 9'

Most of my working out consists of push ups, both two and one handed, pull ups, crunches, running, muay thai and Jujitsu.

[Findecan]

Age: 19
Weight: 155 lbs
Height: 5'9"

I train in Muay Thai five days a week with approx. half an hour of combat conditioning once a week. The combat conditioning is a great workout because it works on muscle and cardiovascular endurance. After five minutes it's like you feel like you can't breath and you're having a heart attack. The rest of it it's mental, and that's one of the most important aspects of survival, the goddamned mental endurance. Now I find I can run for almost four miles without slowing down. Sprinting, I can go six blocks at a dead sprint. Is that good?

Guys, go through intensive conditioning classes!

[AZombieAttack]

Guess I'm screwed, best use my brains.

34

6'1" 207lbs
smoker

I am strong (upper body) and do work the heavy bag daily, but have never been much of a runner, really I hate running.

1. since my airborne days and my football days my knees are shyte
2. again Im a smoker and probably couldnt run 50 yards without having to bend over and catch my breath.

Someone lend me a car please.... :)