Moves Every 'Prepper' Should Know
by Sean Covell
by Sean Covell: You're
a Victim of the State Ė Donít†Call†911
really ready for a SHTF scenario?" That was the question the
fat clerk at a local gun shop asked of me when I asked his opinion
on a handgun I was looking to add to my CCW permit. Now, I must
admit that Iím a little prejudice. I have a major problem with fat
people giving advice on any subject. I especially look upon fat
Libertarians and self-proclaimed conservatives with a highly critical
eye when they give advice on how to live better. Frankly, many of
the fat people Iíve met in my life happened to vote Republican.
Most of these folks are part of the cause for large deficits in
Medicare and Medi-Cal in my state of California. They certainly
have contributed to the rising cost of medical care. They should
know better. That said, I couldnít help thinking while talking to
the gun clerk, "Dude, your SHTF scenario will surely be a heart
whatís the point in "prepping" when youíre so out of shape
that you canít run away from the jackboots breaking down the door
of your bunker? A true believer in self-reliance should walk the
walk when it comes to preparing and the best way to prepare for
anything is to be in the best physical and mental shape possible.
Reading is not enough. One has to take action. Therefore, Iíve laid
out six exercises that any true believer and liberty and self-reliance
should be familiar with in case government zombies attempt to break
into your compound. Most of these exercises can be done without
a gym. Start out slowly to ensure proper form and then try to incorporate
all six moves into a circuit after a few weeks of practice.
and chubbies alike are recognizing how versatile kinetic rope training
is. Not only is it a great strength builder for the upper body and
core, training with the rope can really elevate your heart rate,
giving you a great cardio exercise. This exercise will really take
your breath away, so I recommend starting with 20-second intervals
of moving the rope up and down, creating a wave in the rope, followed
by a 20-second rest period. The faster you move your arms, the more
difficult the workout will be. The point of this exercise is to
make the rope rise and fall like waves.
Try slamming the ropes with both hands as hard as possible against
the ground and immediately raise both arms above your head. This
should look like a smashing move and it will build explosive power
in your upper body, the kind of power youíll need to slam and thwart
the undead when the apocalypse comes.
How many pushups
can you do? If the answer is zero, we have a serious problem. Even
if youíre a woman, you should be able to do at least one pushup.
After all, the push up is quite possibly the most basic and well-known
exercise in history. It is also one of the most effective. Pushups
donít require any equipment, partners and they can be done anywhere
at anytime (in any type of clothing). Perhaps the best thing about
pushups is how many muscle groups they work: pectorals, deltoids,
triceps, abdominals and lower back, hip, shoulder and scapula stabilizers.
Thereís nothing about the pushup I donít like except for the terrible
form I see people use when executing them. Please donít be that
one person whose hips are touching the floor when doing a pushup.
Thatís a yoga position, not a pushup.
Hands should be shoulder width apart or slightly wider. You should
be on the balls of your feet with your feet together. Hips should
be off the ground and nearly as high as the level of your shoulders,
not above your shoulders. No one wants to see your butt sticking
up in the air. Your body should form a straight line starting from
your head and descending down to your heels. Donít lock your elbows.
Lower your body slowly until your nose is about an inch from the
ground. At this point your shoulder blades should be squeezed towards
the spine. Press up slowly until youíve reached the starting position.
Techniques: Change the speed of the pushup to get better results.
Ultra fast and super slow pushups shock the muscle fibers in your
body and force them to become stronger and be able to do more repetitions.
I find that altering the speed of any exercise can give you greater
results, just make sure that your form is correct. Work your way
up to being able to do 25 pushups. A good prepper can do 50 in a
row. I once won ten fiat dollars on a bet that I couldnít do 200
pushups in a row. That ten spot can only buy seven bucks worth of
3. Box Jumps
The box jump
is not for everyone, but if you want to be able to hop right over
zombie dogs, avoid pot holes, and develop powerful legs that can
send any foe through a fence with just one kick, youíll want to
practice this exercise. The box jump is designed to develop explosive
power in legs. It can also help with ankle stability as well as
increase cardiovascular endurance. Jumping increases blood flow
rapidly and can elevate your blood pressure quickly. After ten jumps
in a row youíll realize this as well. Try to do three sets of 10
jumps in a row with a 30-second break between sets. Incorporate
this exercise routine at least once a week until youíre able to
do five sets of 20 jumps.
starting position of a box jump should look like a squat. Your feet
should be planted firmly on the ground with your back straight and
your glutes lowered as if you were sitting down. Your arms should
be out in front of your face. Simultaneously swing your arms behind
you while you jump up onto the box. Your finished position should
look exactly like when you started. Step down slowly from the box
and repeat. Those who are advanced and in great shape, can jump
down from the box. Once you master this move, men will fear you.
Fences will fear you. Honestly, Iím a little afraid of you right
exercise looks cool and it works great. Youíre familiar with the
pushup and its benefits. This incorporates the pushup with the dumbbell
row in a push-pull movement. Also, this move will strengthen your
core as well as the stabilizers in your wrists. By incorporating
your back and biceps into a pushup, this movement is a great total
your basic pushup position with a light dumbbell in each hand. Your
feet should be wider apart for this exercise. When you push up,
stabilize your core, keep your hips square to the ground and row
up with one hand. Lower your body again, push up, and row with the
other hand. Continue to alternate rowing hands back and forth until
youíve completed a set a 10 repetitions. Take a 30-second break
I would argue
that the hanging leg raise is the best abdominal exercise there
is. The movement activates every muscle in your core as well as
your hip flexors, serratus, and lower back. The movement also provides
traction for your spine and increases your grip strength. Envision
an attacker diving to take you down, but you jump up into a hanging
leg raise and he misses you completely. Itís not just the stuff
of Jackie Chan movies. If the grid goes down, you may be forced
to jump out of harms way. Doing this movement will help you do that.
from a bar with your body completely straight, raise your knees
up to your chest while exhaling. Slowly let you legs down and repeat
20 times. You may be sore if you havenít done these before, but
youíll remember that you actually DO have abs the following day.
row with a TRX trainer or even just a good old military style pull-up
(chin-up) is a must in any prepperís arsenal. The ability to pull
your own bodyweight will be crucial when SHTF. However, Iím sad
to report that most of the population, even in the gym world, cannot
perform a single pull-up or suspended row. Donít be one of those
who canít pull themselves up from a ledge to save your life. Pull-ups
and suspended rows are a great back and arm exercise that will make
you look and feel better.
If you know you cannot do one pull-up, start off with a suspended
row with your feet on the ground. This will allow you to develop
your back and arm strength so that you can do the more advanced
pull-up. The next step is to have your heels on a chair or stability
ball while performing the row. Then, the almighty pull-up will be
within your easy reach. When doing a pull-up, palms should be away
from your face on the bar. Your body should be hanging straight
down with a tight grip on the bar. Engage your lats and begin to
pull with your back and follow through with your arms until your
nose reaches the bar. Slowly lower yourself and repeat.
Supporters of individual liberty and property rights should
realize they own and are responsible for their own bodies. As far
as I know, you only get one body, so it would be wise to take care
of it. If you think the grid is going down, you must get healthy
now. When SHTF, insurance will not save you. You doctor will not
save you. Speed and strength will save you. If you are truly a responsible
prepper and you care about the lives of yourself and your family,
make exercise and healthy eating a priority before stocking up on
guns and canned meat. (And if you sell guns, at least look like
you are able to run with it for a quarter mile without collapsing.
Iíll take your advice much more seriously.) When the zombie jackboots
come, the ability to move quickly and forcefully will be just as
important as the ability to shoot well.
Covell [send him mail]
is a certified personal trainer and owner of Liberty Labs Nutrition
and Fitness System health club chain. He is an ardent supporter
of liberty, Austrian economics and freedom for personal choice in
health and supplementation. Visit his
© 2012 by LewRockwell.com. Permission to reprint in whole or in
part is gladly granted, provided full credit is given.