#zombie training

[jackyoung0012]

We’re sitting here…like sitting ducks. ― Rise of the Zombies

[fuck-the-worldd]

Work out to be fit & sexy?

  Hell no...

I am training for the zombie apocalypse bitches. c;

[yogiyasuke]

Return to the burn

Returning to a regular workout routine as of tomorrow.  

[anabolicbeast-blog1]

Todays workout: Running up the stairs... away from zombies

Someday you might get chased up stairs, and it might be because of zombies.  Incorporate stair training into your workout so when the time comes, you can lead your group to safety.  Also, the slow walk downstairs helps build coordination for when you're trying to get out of a building.  Make sure you eat something an hour to an hour and a half before this workout.

Cue Bill Conti - Gonna Fly Now

http://www.youtube.com/watch?v=ioE_O7Lm0I4

That's the theme from Rocky if you've never heard it.

Take a warm up lap.   As we've learned from Zombieland, it is important to limber up. Continue to do 5 stair sprints at 50% speed to get a feel for the steps.

There is an increased risk for injury whenever you're doing stair work so it's important to warm up correctly and get a feel for the steps you'll be taking.  Also, ALWAYS walk the downstairs part as going fast when you're exhausted can lead to falls.

Round 1:  25 Pushups, change to knee pushups if needed 5 Stair Sprints, WALK down 15 Decline Pushups, do knee pushups if needed

Do this 3 times, taking 2 minutes between circuits. Round 2: Bounding Jumps:  From the bottom step, jump to the highest step you can.  Do this 10x Step-down Jump: Start from the first step.  Step down backwards, and as soon as your leading leg touches the bottom step, drop your other leg down, the explosively jump up to the second step.  Do this 10x each leg.  It takes a bit of coordination but it can really get the heart going. Mountain Climbers:  30x each leg

Do this 3 times, taking 2 minutes between circuits.

Round 3:   More sprints Split-Leg Squats:  Elevate one leg on the steps and do 10 squats each leg 5 Stair Sprints, WALK down Split-Leg Jumps: Same as Split-Leg Squats but with a jump at the end.  10 jumps per leg.

If this round is too hard, adapt it to 5/3/1 for the Stair Sprints Cool down with a lap and stretches. A great leg and endurance workout, really gets the heart rate up and the sweat going.  Work up the the point where you can do the sprints up the stairs while carrying a weight or wearing a weighted vest.

Adapted from Art of Manliness.  Original workout at: http://www.artofmanliness.com/2012/11/23/burn-off-that-pie-no-equipment-necessary-the-stair-workout/

[anabolicbeast-blog1]

Today's workout: Zombie Endurance Training

This workout was inspired by working on moves I thought might be useful running away from a horde of zombies.  Find a partner, go to the field, and get ready to sweat.  I find it's way more fun to think of working out as zombie/super hero training.

Time: 1 Hr 14 minutes Average HR:  155 BPM, Max HR: 186 BPM

Start with a warm up jog to limber up.

Alternating with partner: Imagine sprinting to hide from zombies.  Sometimes you'll have to stop and hide.. but you can't lay on the ground cuz there are dead zombies, glass, shrapnel and etc.

If a partner breaks the plank, do 10 burpees each before the next set starts. 200 yard run while partner planks, 5 sets 200 yard run while partner side planks, 5 sets Break until HR drops to 120.

Complete the following:

If you finishes before your partner, jumping jacks to keep the heart rate up until your partner finishes.  LEAVE NO ONE BEHIND (when the zombies are coming, unless you're a douche)

25 Burpees 50 Lunges each leg 50 Push Ups 50 Kettle Bell Swings (whatever weight you're comfortable with) 50 Power Squats (the jumping ones) 25 Situps (weighted if you can) 25 Russian Twist (weighted if you can) 25 Burpees

End with a cool down run, then stretch to your hearts galore. Use this workout to build your endurance for the day the zombies come or the day you have to step up and become a super hero.

[anabolicbeast-blog1]

Todays workout: Back, Biceps, Traps, Shoulders (Zombie Training)

 An odd combination for sure, but hey, maybe this will help me some day if I have to drag something out of a pit .... and then press it.   Like pull a person out of a pit then boost them up to save them from zombies haha.

Stiff Leg Dead Lift 135x8x3

Pendlay Row (http://www.youtube.com/watch?v=ZlRrIsoDpKg) This is a nice version of the normal barbell row you see people do at the gym that hits the back better.  With this I'll be able to help pull someone out 135x8x3

Pullups A nice warm up for the pulling to come.  Will also help with climbing away from the living dead. BWx8x2 Lat Pulldowns How else am I going to climb away from the zombies? 140x8x3 Low Rows More pulling.  Pull HARDER! 140x8x3 Dumbbell Bicep Curls 35sx8x3 Landmine One Arm Floor Press (http://www.youtube.com/watch?v=lBVZA3WHYME) A nice pressing exercise that will spare you from shoulder pain and help you boost people away from zombies. Bar + 45x8 each arm x3

Landmine Twist (http://www.youtube.com/watch?v=QDakeCOBdDE) + Lateral Landmine (http://www.youtube.com/watch?v=xurgwTciw4A) The twist will help you swing things at zombies and the lateral will help you pull away from them, while working all three prongs of the deltoid. Barx8 each sidex3

High Face Pull Just to give you some nicely shaped traps and to help with pulling 70x8x3

Overall a great workout day, tune in for more zombie training tomorrow

[helpzombies]

Zombie training workout

[mommamcardle]

Zombie Training Day 2

Day 2 went terrible! I warmed up with a brisk walk for a mile. Then I started running at a steady pace (about 6mph) .... By mile 2 my shins started really hurting. Tried to keep running and I felt like my legs were going to break! Ugh ..... So ended about 2.5 miles today and will have to redo this mission on my app. Oh well! :(