I got this idea off the zombie squad forum, but wanted arfcoms take on it.  It started off on another site where the question was "what if you knew you were going to jail in 6 wks?"

If somehow you knew that the end of the world as we know it was in 6 weeks how would you prepare your body?  Exercise plan?

Here's what I was thinking for me, I plan to really do this.  Any suggestions for making my plan better?

Monday
Krav Maga/bag class (2 hours)

Tue
Running (couch to 5k) (30 minutes)
100 Pushups Program, 200 situps Program, dips, pullups (45 minutes)

Wed
Krav Maga/bag class (2 hours)

Thur
Running (couch to 5k) (30 minutes)
100 Pushups Program, 200 situps Program, dips, pullups (45 minutes)

Fri
Krav Maga/bag class (2 hours)

Sat
Running (couch to 5k) (30 minutes)
100 Pushups Program, 200 situps Program, dips, pullups (45 minutes)

Sun
Rest

Problem is, if you went from zero to this you would be laid out by Tuesday.

That might be a decent program to work up to after a couple of weeks, but right of the bat it's just going to put someone out of order too fast.

Fitness is an ongoing project.

Depends on your age and fitness level.  

If you are out of shape (hell even if you are in shape) you have to be careful of over training.  

I have been there, it is not fun.

That being said, that seems like a good general fitness level program, however you have lots of high rep \ low weight exercises in there.  I would vary it up some.

Just be sure to eat good food, take good sups, and take care of yourself during any heavy training routine.

Just off the top of my head, I think there would be 3 things I'd focus on-

1. cardio

2. toughening up my feet

3. acclimating to the weather

Military basic training gets guys in decent shape in just 8 weeks. of course, they hike to just about every range they go to in that time, but their PT program does a decent job, or it did when I went through 22 years ago.

So I'd go with some varient on that program as my option.

This needs to be stressed.

Getting injured defeats the whole purpose.

4073

TRX Military Fitness workout.
 

How about being able to walk 5 miles a day, day after day, and it not be a big deal.

I would probably just farm hardcore and do all of those jobs I put off. Manual labor is magical stuff.

However I do cycle and hit the gym when I can.

Sorry, you are not going to get in shape that quickly.

Building muscle and inproving cardiovascular health takes along time. Give yourself at least 6 months, and that is if you are dedicated.

If the end of the world is coming

then I'm going for booze, hookers and Maine Lobster 3x's a day

fuck excercise

Lots of cardio and practical strength training. In a true SHTF situation I would expect to be using hand and garden tools....lifting things...basically lots of manual labor. Not much in a gym prepares a person for that. I probably would just stick with running and pushups and know that the first week of farming, I was going to be sore

Tag for the laughs.

Seriously look for a crossfit box.

A few years ago, I was working as a juvenile probation officer and the county got a hair-brained idea to send all the PO's through the police academy.  At the time I wasn't working out at all.  I had three weeks notice, so I immediately started walking.  10 minutes a day for 3 or so days, lots of stretching before and after.  Then increased it to 15 or 20 minutes w/ more stretching.  Then I went up to 30 minutes per day and even more stretching.  Then I'd walk for 10 minutes, jog for 5, then walk the rest of the half hour.  I slowly replaced the walking w/ jogging and then a fast run, so that I was walking the first and last five minutes.  We started running the first day in the academy and I did fine, while some of my co-workers and the LEOs in the academy got shin-splints or pulled muscles,etc.  We worked up to doing 5-7 mile runs, nothing outrages, but I dropped my 1.5 mile time from 18 m to 12 m in the course of a month.  Not bad for a guy who's broken both ankles, dislocated a knee cap and has arthritis in the knee.  

I did other core exercises as well, pushups, situps (I hate situps), leg lifts, crunches, curls, squats, etc.  

I've lost 38 lbs since January b/c I was sore every morning when I woke up and got winded after two flights of stairs.  Neither one of these happen no and all I've done is lost the weight.    Cardio is next.

Seriously?  5 gallon bucket curls, ammo case dead lift, water bbl tilt, ladder climb (cleaning gutters/painting), axe swing, chain saw push.  Maybe the sams club cart push  and TP in the attic stairmaster for cardio.

To fuel this will be a couple of lobisters in melted butter, indian food, fresh veggies, cheese chake, and other things I will get my laast taste of.

Not possible.
for me? Probably. You? Doubt it.
You're 26 weeks too late at that point. It's a lifestyle not preparation.

Realistically?

I wouldnt' do a specific exercise program but if I knew for sure end as we know it was in 6 weeks, I'd be spending alot of time prepping for that so would be getting a pretty good workout every day doing that stuff. If I knew all basic stuff such as utilities were going to be offline in 6 weeks, I'd have tons of stuff to do which includes alot of digging.

My thoughts exactly!

EDIT*** Don't forget the cocaine.... haha

Well, if the end of the world is coming I don't expect to be put to the test on day one, but sometime after that event.  I think it is wise now to get some good concepts of fitness training and continue post SHTF in reasonable amounts assuming procuring calories isn't a problem.

Each individual's needs are different. I think cardio is a top priority for all. the ability to bug out quickly on foot and just flat out run if you had to is important.  The couch to 5K program would be a good start.  I run a little and also do some sprinting. Strength is also important, but so is flexibility. There is a movement of functional fitness training that would help enhance. Crossfit is not a bad suggestion, but expensive around here if you go to the gym. However the program is offered free online if you have the discipline to do it yourself.  

Some MMA type training wouldn't be bad. The gym I go to  offers boxing for health and fitness less than $100/month and you get to come as many times a week as you can stand it.  They pretty much wear you down training like a boxer with jump ropes, core exercises,  and hitting the bags. After a few weeks they get you in the ring sparring.  You'd get both cardio and muscular endurance, plus a little experience going toe to toe.

More like this. enjoy whats left and maybe fatten up for the long or short haul, maybe try to get some things in order.



 

Cardio
Endurance

Far more walking, in fact copy what the military does as they are getting ready all the time.  Practice of discipline and learning to cope with far less will get you way down the road.  And if you are a good walker, you can walk off all that stres

6 weeks isn't long enough.

I did the warrior 5k a few weeks ago. About 6 weeks before that I got serious about cardio. Didn't help at all, and I'm in fairly good shape to start with.

Eh, go for it. I always figure that if I don't bite off more than I can chew, how would I find out how much I could? I think your program is very doable.

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