Professional Documents
Culture Documents
by Dan F. Sullivan
chief editor of www.SurvivalSullivan.com
ISBN 978-973-0-20690-6
It is highly recommended that you visit your physician before employing any of
the advice given in this course.
Warm-up Exercises
Warming up your neck
Lets begin by warming-up top to bottom. Stand straight with your
hands over your hips then, in a controlled motion, move your head up
and down. Simply look up at the ceiling, then down on the floor.
Next, slowly rotate your neck for 5 to 10 seconds clockwise, then
counterclockwise for the same amount of time.
Warming up your shoulders
Note: This doesnt mean your shoulders will be ready for heavy
weightlifting that involves your shoulders, such as military bench
presses. For those exercises youre gonna have to do separate warm-
up sets as I explained to you in the beginning of this chapter.
Standing straight with your arms parallel to your body, move your
shoulders up and down 5 times. Then rotate your shoulders clockwise
and then counterclockwise for a total of 20 seconds.
Warming up your arms and wrists
Walking
There are several ways to improve your stamina. The first one is
simply by walking. A lot of people are so lazy that they take the
elevator for one floor.
Now, I dont know about them but I LOVE walking. Ive done it today
for about 7-8 miles and Im doing it with every chance I get. Ive
actually kept my car in the garage for too long right now as Im only
using it 2, maybe 3 times a week. If I didnt need a bug-out vehicle, I
would probably sell it
The benefits of walking are undeniable:
it boosts metabolism;
it aids in digestion;
it induces sleep;
it regulates blood sugar levels;
and improves blood circulation.
Im starting with walking for two reasons:
Finding a Partner
If you ca find someone whos willing to walk with you, thatd be great.
But the best partner for walking a man can have is his dogs. Dogs will
come whenever you feel like it, go wherever you want and never
complain.
Walking Intensities
I briefly mentioned earlier that you can increase the intensity of your
walks but, the fact of the matter is, you can do a lot more than that.
You can play with it! Increase the pace even more, then slow down,
then increase again.
One other thing you can do is to assign a number from 1 to 10 to the
intensity. Lets say youre just starting your after-dinner walk. You
may be at 2, where 1 is walking really slowly and 10 feels almost like
running.
As you increase and decrease the intensity, I want you to do the same
with the numbers. See a big number right in front of you showing you
the intensity level.
For your after-dinner walk, for example, you may start off with a 2 for
the first 4-5 minutes, then increase to 4 or even 5 and then slow down
to 3 as youre approaching the end.
Ok, thats it for now but you should know Ive got some real workouts
for you in the attached bonus. If youre eager to start with them (and I
hope you are), please turn your attention to the exercises from the
bonus.
Aerobic Running
No matter how much you walk each day, you cant really build up
stamina unless you start doing something more challenging, such as
running. I love running but, as you may already know or experienced,
it can have a big impact on our joints. I know people whove had leg
surgery three times and theyre not even 30 years old. They love to
run but, because they didnt do it right, they are now paying the price.
Im not going to go all scientific on you about what aerobic running is.
Suffices to say that, in our case, aerobic running will manifest itself in:
Short-distance running;
Long-distance running;
and certain aerobic exercises such as running in place or the
boxer shuffle. Well talk about these two in a moment.
The Warm-Up
I cannot stress enough the importance of warm-ups before each and
every session. If youve had pas injuries, your warm-ups you need to
be extra careful and do even longer work-outs.
A basic workout should be just like the one you used to do during gym
class in high-school. Nothing fancy. You start by rotating your hands
(not too fast, though!), then your head with the arms on your hips.
Then, continue with a few leg stretches. Take your time with these
and make sure you dont stretch them too hard. Since your legs are
not warmed up yet a too long a stretch could cause injury.
After the light stretch comes an easy jog of about 100 meters (thats
110 yards). Up to you if you want to do it longer but I suggest you
dont because Id like you to do a few extra warm-up exercises once
youre done. You dont have to do ALL of them before EVERY workout,
its up to you to choose which ones.
The first one is toe walking. You simply walk on your toes for 10-20
meters (dont push yourself if you cant) and really feel those calves
working. The second one is heel walking where you walk on your
heels for the same distance. Were gonna talk about training your
calves for endurance later on.
So to recap, your warm-up should look like this:
Light stretching and movement of body, arms, legs and head;
A light jog for about 100 meters;
Toe walking and heel walking for 10-20 meters.
Were going to start, of course, with low-speed jogging. Now, Im
assuming you havent done this in a while so Im talking it easy but
were gonna gradually increase the intensity with each workout.
Breathing
Speaking of which, breathing is an important part of running and you
need to do it right if you want maximum performance. The way most
people do it is, you guessed it, the wrong way. They breathe in their
chest as opposed to inside their bellies and this gets them tired a
lot sooner. (This is also called diaphragmatic breathing.)
Since right now were more concerned with doing this right than with
breaking a world record, lets try and focus on your breathing, shall
we? Lets focus on breathing inside your belly. How? Simply focus on
filling your belly with air.
Next, lets try and run for 100 meters or yards and focus on this kind
of breathing. Forget anything else, focus on this one thing until you
get it right. If you dont seem to get it, keep running until you do.
Slow down your pace if you have to and make sure you get it right.
Once you do, I suggest you focus your entire session on breathing this
way. Its a little tough to master but youll get it eventually. By the
way, did you know that breathing from your belly as opposed to your
chest cavity also helps you have a deeper voice? Just a fun fact.
To take things even further (and this requires more commitment on
your part), I suggest you remember to breathe in your belly as often
as you can and practice it. Do it when youre walking, do it when
youre watching TV, do it anytime you remember and you can focus
on it.
The Workouts
OK, were finally getting into the good stuff! Youre healthy and able
to run, you know how to breathe, you have the proper equipment
and youre a warm-up master. Now what?
Well, we need to train ourselves for two things: long distance and
sprints. The first one is easy, you just run for as long as you can,
making sure you increase either the distance or the pace from
workout to workout. Sprints are a lot more fun but well get to them
in a minute.
Long distance training should be done the following way before
each workout, you need to set a goal. You either want to run longer
than you did the last time or you want to run the exact same distance
only faster. This is why having a workout log and a stopwatch help.
So, lets say you ran no more than 100 meters on your initial workout
session, right? You can probably do a lot more than that but we need
to find out just how much. On your second session, after a proper
warm-u, you should go ahead and run as long as you can without
stopping. Really push yourself unless theres bad pain somewhere in
your body. Even if youre barely running, keep moving until you feel
you cant run another yard.
Measure how long you ran and how long it took you to get there, then
write it down (some phone apps keep all this data in your phones
memory). If you want, you can take a break, maybe do some walking,
then run a little bit more if you feel like it.
Hiking
If you can walk, then you definitely can hike; and weve done a lot of
walking so far, right? Hiking is simply taking walking to the next level.
And that next level may be a forest a national or a county park or
even just going up on the hills near your home.
Before you attempt to go hiking, you should be comfortable with
walking long distances and you should also give your legs proper
workouts. Check the weight training section on all the exercises you
can do. As always, check with your physician if you have or think you
have knee or any other issues that could prevent you from hiking.
Benefits of Hiking
This probably goes without saying but, besides the benefits of getting
you in shape and ready for Doomsday, hiking helps with blood sugar,
lowers the risk of heart disease, improves blood pressure and even
boosts bone density. There are obvious mental benefits to this as
well, such as lowering stress, boosting your mood and making you
forget your daily problems.
Hiking Gear
Now, I dont know if youre planning on going up in the mountains or
if youre just looking to explore the forest near your home but youre
gonna want proper hiking equipment (which you probably already
have as part of your bug out plan).
The first thing I want to discuss are your clothes. Youll need to dress
warm and protect yourself from wind. Im assuming your trip wont
take more than a day so youll only need the clothes you have on you
plus whatever you have in your bug out bag which, of course, youre
going to take with you.
The clothes youre going to wear largely depend on the season in
which youre, the temperatures outside and whether or not youre
going to spend the night in the middle of nature.
Ok, lets talk a little bit about your hiking boots. By now you should
already have a pair of hiking boots attached to your bug-out bag,
ready to be taken with your backpack in case of emergency.
But dont expect new boots to get you through an escape; you need
to break into them first, get used to them and notice if they make you
feel uncomfortable or give you blisters.
With hiking boots, you really get what you pay for. Of course, you
want to save money but getting something cheap is not the way to do
it; getting them on sale is. The ideal boots should be lightweight,
durable, water resistant and provide you with good ankle support.
Urban Hiking
OK, so maybe you dont have a buddy to accompany you in the woods
and you dont want to look silly walking around town with your bug
out bag. What can you do?
Swimming
I consider swimming to be the holy grail of aerobics. I myself didnt
know how to swim but I tried and I tried until one day I could do it.
The benefits of swimming are undeniable. The list could be a lot
longer but here we go:
it builds endurance
builds strength
improves cardiovascular fitness
tones muscle
keeps weight under control
contributes to the health of your heart and lungs
Cycling
Studies have emerged showing that cycling is actually better than
running because it prevents injury. It makes sense because when you
jog, with each step you take, youre putting pressure on your ankles,
knees and even your spine.
Of course, you need strong joints and tendons so you need to jog as
well, but cycling has the huge advantage of allowing your body to
exercise for longer periods of time. In fact, if youre just starting out
and enjoy biking, you can even skip running altogether (for now) and
start pedaling.
Is cycling always better than running? Not always. For example, if
youre looking to burn as many calories as possible, running is better
Skipping Rope
What if I told you that you dont even need to buy jump rope? If you
really dont want to spend any money, you can just use Paracord to
do rope skipping. However, if you have no problem spending 10-15
bucks on a professional one, you can find plenty on Amazon.
Either way, the rope needs to be of the proper length before you use
it, otherwise you wont last that long. To find out, step in it with both
your feet and raise your arms towards your armpits as much as you
can. The length can be anywhere between your waist and your
armpits.
Believe it or not, theres quite a large number of skipping rope
variations you can do (I wouldnt call them exercises).
Is this your first time? Not a problem, Ill teach you how to skip rope
without actually skipping it at first. Simply step on it with both your
feet (like you did previously) and start jumping WITHOUT MOVING
YOUR ARMS OR YOUR ROPE.
Do this until youre comfortable with the movement; only then should
you start rotating the rope.
Burpees
The burpee is an aerobic/strength training thats done with no
equipment and in very little space. The movement is compound and,
as a result, a lot of people are doing it wrong. Heres the right way to
do it:
Step 1: Stand up straight with your feet wider than shoulder-width
apart;
Step 2: Squat down and put your palms on the floor in front of you;
Torso Twists
This is a really easy aerobic exercise that can be done with very little
space. The movement is compound, meaning a lot of your muscles
will get a good workout.
Stand up straight with your feet wider than shoulder width apart and
raise both your hands at chest level with your elbows bent, with one
palm on top of the other.
Twist your arms left and right while keeping your body straight.
Jumping Jacks
This is a really easy jumping exercise taken straight from military
playbooks, where they call it side-straddle stop.
All you have to do is stand straight, then jump until your feet are
apart and your hands are above your head (some people like to clap
when they do that).
A variation of this are power jumping jacks. For this you have to stand
with your feet together, with your knees slightly bent and your back
at a 60 degree angle from the floor. Keep your arms on the sides and
make sure they touch your knees.
Then, in a swift motion, jump into the air while raising your arms high
up, almost touching each-other over your head. Return to the original
position as you descend.
Rock Climbing
Kettlebells
Kettlebells are weights that look like bowling balls with handles.
Theyre used to do ballistic exercises, meaning you lift, accelerate and
then release the weight (as opposed to a controlled range of motion
you would do in most gym exercises).
Squats
You need to make sure your knees and ankles are in good shape
otherwise, youre going to damage them in a matter of seconds and
that could prevent you from training for quite a while.
Squats can be done with or without a barbell on your back. You can
also do them with dumbbells but this is tougher because youre going
to put a lot of pressure on your wrists and triceps.
Lets just focus on doing those squats with no weights attached, shall
we?
If you dont trust your knees just yet and you want to do a form of
squatting that doesnt put that much pressure on them, there is a
way. If you have an armchair, for example, stand in front of it and
slightly bend over in order to hold grab hold of both the armrests.
Next, simply squat down while making sure you use your hands to
hold some of your weight while doing it.
Tip: try to keep all your weight on your heels.
Lunges
Lunges are great if you dont have any knee problems. In the event
that you do, I suggest you skip them and move on to the other
exercises.
Heres how to do them
Step 1: Stand up straight with your feet shoulder-width apart;
Step 2: Take a large step forward;
Step 3: Come straight down with your upper body while making sure
the knee thats in front of you forms a 9 degree angle. If the knee
passes your toes, youre doing it wrong.
Side Lunges
This is a nice variation from the old lounge. As I said, variation is key
to keep working out in the long run.
Stand up straight with your hands over your hips. Raise one of your
legs 5-10 inches off the ground, then side step as far away as you can
(left or right, depending on the foot). Come back to the original
position and continue doing lunges on the same leg for the chosen
number of reps.
Crawling
Crawling through is a must in any tactical military training. Of course,
were not going to be that extreme but it doesnt hurt to install a few
PVC pipes in your backyard on top of some boxes so you can crawl
under them.
Crawling is fundamental to survival training also because it teaches
you how to keep a low profile, which is something not a lot of
preppers know how to do.
Deadlifts
Bodybuilders love this exercise but you do need a barbell and a good
back. If you want, you can improvise one from a stick and a couple of
weights added on both sides, such as a couple of milk jugs. Do make
sure theyre of the exact same weight, though.
The deadlift is a fantastic compound exercise, working mostly your
hamstrings and your lower back among other things.
Assuming you have the barbell, lets see how to do this. A lot of guys
grab the bar the wrong way and risk hurting their back because they
get their legs too close to it. What happens is, when they bend over to
grab it, their shoulders are past way ahead of the bar, their back is
arched and their hips are too high all of this because their shins are
almost touching the bar!
Push-Ups
Push-ups are scary for some folks but, as you probably guessed, I can
show you a trick that will help you do them even if you dont have
that much strength in your arms, ok?
But first, lets talk about the proper way to do them. The correct
position is:
Calf Raises
This is a great isolation exercise that targets your calves. Stronger
calves mean youll be a better walker, runner, hiker and youll be able
to jump from higher distances without injuring yourself.
You dont need any special equipment to do them, you just need
stairs. Stand straight on one of the steps, making sure youre holding
on to something with one hand. Your feet should be resting on those
stairs with only the toes while your heels should be suspended.
The movement is simple. Raise yourself as high as possible on your
toes and then lower yourself as much as you can. On your lowest
point, your heels are going to be below the level your toes are at. Do a
5 warm-up rep and then 3 sets of 10-15 reps. Try to do one rep per
second, dont rush it.
Once calf raises are too easy with just your body weight, you can try
holding a dumbbell with the hand youre not using to hold on to the
railing.
The Cobra
The cobra is so amazing because it allows you to work your triceps
without having to do close-grip push-ups that are pretty difficult. In
fact, the initial position for both exercises is similar.
Lie down on your belly with your palms down at chest level and your
elbows bent. While keeping your hips on the floor, raise your upper
body off the floor using your palms.
Elbow Presses
This is a somewhat weird exercise, though not a hard one. There
arent that many upper body exercises that require no weights and
this is one of the few that works your shoulders and your triceps really
well.
Step 1: Lay down on the floor with your knees bent at a 45 degree
angle
Crunches
Let me just say this before we move any further, as its the exact same
thing I told my newbie gym partner last week: doing more crunches
will not help you burn more fat off your abs. Your body burns fat the
same way it stores it: from all around your body. Working out a
certain body part will make that part stronger and burn fat from
preferential zones, such as your hips or belly. There is no way youre
going to lose more abs fat if you do more crunches.
Now that we got that out of the way, crunches are a great exercise for
improving your core abdominal muscles. Your abdominal muscles
assist you in doing the rest of the other exercises even if you dont
feel them working. Having strong abs also means youre less likely to
injure yourself while doing exercises with heavy weights or when
youre doing sudden movements.
There are a number of ways to do abdominal crunches. The easies
one is to lie on your back with your knees bent and raised and your
hands across your chest.
Leg Raises
Another popular abs exercise is the old leg raise. Lie flat on the floor
with your hands stretched next to your body, raise your legs all the
way up to a 90 degree angle. Its ok if you keep your knees slightly
bent, its going to be easier for you.
The movement is to simply lower your legs all the way down to the
floor. The key is to keep your back pressed against the floor and to
avoid arching it at any cost. Thats why you need to take your time
doing the movement to make sure youre doing it right.
Knee-Ins
Lay flat on the floor, with your arms to the side and palms flat on the
floor. Bring your knees toward our chest, then back to the initial
position.
Triceps Pushdowns
Stand straight in front of the high pulley while holding the bar with a
tight overhand grip. Lean forward just a little bit but dont use that to
help push the weight down.
Move the bar up and down from chest level all the way down until
your elbows are fully extended.
Stretching
Stretching has a number of benefits that a lot of people who hit the
gym every day are unaware of. If they were, the gyms would be full of
Youre in an urban setting and therere fallen trees all over the
place; some of them havent fallen completely to the ground so
youre gonna have to climb them if you want to keep moving.
Youre being chased by a wild animal through the woods and
you need to not only spot a suitable tree to climb within
seconds but do it on the first try.
Youre cornered by an angry mob and your only hope is a fence
that you need to jump if you want to stand a chance.
and on and on.
Lets start with tree climbing.
Climbing trees is not something complicated, you just have to do a
little thinking. The best part is, this is a total body work-out thats way
better for our purposes than most exercises people do when going to
the gym. This is why I say that, if your only SHTF fitness workout
happens inside the gym, youll be seriously unprepared for the event.
Chopping Wood
This is going to be quite the workout in addition to the benefit of
having firewood to use for heating purposes. Obviously, in a post-
apocalyptic world, with no power grid, using wood to make fire may
be one of your daily chores.
Before you do this, I highly recommend you wear your hiking boots to
protect your toes just in case you happen to miss. Of course, a pair
of steel-toed boots will be ideal but those may not be on your budget.
Make sure you keep your feet at a reasonable distance, though, as
youre doing this.
Before you start splitting the wood, you should examine the flat
surface of the log and notice any cracks. If you have a lumber crayon
or a piece of chalk, you can mark the cracks that are radial, meaning
the ones that are on the imaginary radius of the log. Just use the chalk
or crayon to mark them so its easier for you to see where to hit.
The actual movement is not complicated. Hold the upper end of the
ax with your dominant hand while the other one is holding the tail. As
you lift the axe above your head, your dominant hand gets really close
to the one thats holding the tail to allow yourself to put your full
body into the hit.
If you marked at least 4 or 5 cracks on your log, simply hit them one
by one, in order.
What if you dont want to make your own gym equipment? Heres a
tip for you. Go on Craigslist 2-3 weeks after New Years and youre
going to find pretty good prices. You know why, right? Thats men
most people realize theyre unable to keep their resolutions and fall
back to whatever non-healthy lifestyle they had around Christmas.
Set Goals
Lets face it: humans are goal oriented. If theres nothing in it for
them, they wont do it. And, a lot of the times, the reason we quit is
because we lose sight of what we want to accomplish.
This is why its important to measure certain key metrics such as how
fast you run 100 yards or how fast you swim or how much weight you
pump so that, the following week, when youre doing the same
workout again, you have a personal best to beat. This will only make
things more interesting and ensure you dont quit along the way or
start training less and less often.
power skips
foot fire
divers push-up
inchworm
mountain climber
squat jumps
Types of Injuries
There are three main types of injuries:
acute
sub-acute
and chronic
The first type is the one most people think when they hear the word
injury. Youre doing your workout when you feel a sudden pain
Preventing Injury
Now, instead of actually dealing with them, wouldnt it be better if we
prevented them? Of course it would. And all you have to do is follow
these tips:
Always warm-up. Always.