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HAPPY HALLOWEEN!

It’s been a week since I started the “Zombies, Run” app…I have 5 missions left…I have been doing a LOT of sprinting! I have created a TribeSports Tribe and a whole slew of TS challenges… It has  all had me thinking…. how could you train for Z-Day?
All this running from zombies lately has left me ample time to brainstorm a training regimen that *should* keep you tip-top shape for surviving, and thriving during and after the Zombie Apocalypse… read on…. after an entertaining video…

Depending on which reference films you are using, the undead range from slow and shambling ( Night of the Living Dead/ The Walking Dead ) to Sprinting ( 28 Days Later/ Dawn of the Dead ) to dancing as a group (Thriller) … Thankfully, there are no real references (except “Ahhh, Zombies” and “Zombies Anonymous“) that depict hordes of the undead with any reasoning ability…so let’s focus on excelling in our own physical prowess to survive, rather than worrying about out-thinking them!

With no way of actually knowing which is the most accurate depiction, the only option is to “hope for the best, prepare for the worst” so here is weekly a training plan focusing on strength, agility and stamina that should prepare you for all scenarios!

Let us NOT forget that we there is also the option of taking a non-life-and-death option….you can do a “Run for Your Lives” event..which could prove suitable training for Z-Day….

***Not all types of physical activity are suitable for everyone, this is a tough week, so do what you can!**** The daily warm-up  alone is a workout in and of itself…

Monday: The beginning of the end….

*”kong” exercises require a bit of coordination and agility- approach them slowly

  • TRX Training (as circuit x2):
  • Dead hang Pull-Ups (5) (from Bar)
  • Dead hang chin up (5) (from Bar)
  • TRX push-up (hands in straps) (15)
  • Dead Man’s Hang (hands in straps) (15)
  • Tricep pull-back (10)
  • Oblique Pulls (10 Each side)
  • Dumb Bells (as circuit x3)
  • Shrugs (25 x 50 lbs each hand)
  • Dumb Bell Side Dips (15 x 50lbs each side)
  • Tricep Kick Backs (15×25 lbs each side)
  • Wrist Curls (15x 15lbs each side)
  • Bicep Curl to Military Press (slow & smooth, 10 x 25lbs each hand)
  • Bent Over Row (15 x 25lbs each hand)
  • Run: 60 minutes at a conversational pace.

Tuesday: Core/Speed:

  • Warmup: as above
  • Core Annihilation: (as circuit x3)
  • 50 Oblique Crunches
  • Side Planks (30+ seconds each side)
  • 50 Flutter Kicks
  • 50 Supine Bicycle
  • Plank (60 Seconds)
  • Run: 60/30 Intervals for 15 rounds
  • Run/jog at a comfortable pace for 60 seconds, then sprint as if your life depends on it for 30 seconds (it might…they’re right behind you!)

Wednesday: The Ups and Downs

  • Warm-up: As above
  • The “Ups” (as circuit x 4)
  • Pull-ups:  5-10 (overhand grip)
  • Push-ups: 25+
  • Chin-ups: 5-10 (underhand grip)
  • The “Downs”: (as circuit x4)
  • Burpees: 30 (A-ROOOO)
  • Squats: 50
  • Run: 30-60 minutes at recovery (conversational) pace 

Thursday: Jumping is essential (the plyometric workout below is considered advanced…only do the exercises you are comfortable doing )

  • Warm-up: As above
  • Plyometrics: as circuit x 2
  • One legged travelling side hops x 5 meters
  • Lateral Box Push Offs x 15
  • Hop up/step down 20 x 30in stand
  • Hop up/Hop down 20 x 42in stand
  • Kong Vault 5 x 42in stand
  • Speed Vault 5 x 42in stand (each side)
  • Safety Vault 5 x 42in stand (each side)
  • Run: not today! the Plyo workout above should leave you panting and cursing….today was easy for you….
  • Friday: The end of the beginning (this one should look familiar!)
  • TRX/body weight Training (as circuit x2):
  • Dead hang Pull-Ups (5) (from Bar)
  • Dead hang chin up (5) (from Bar)
  • TRX push-up (hands in straps) (15)
  • Dead Man’s Hang (hands in straps) (15)
  • Tricep pull-back (10)
  • Oblique Pulls (10 Each side)
  • Dumb Bells (as circuit x3)
  • Shrugs (25 x 50 lbs each hand)
  • Dumb Bell Side Dips (15 x 50lbs each side)
  • Tricep Kick Backs (15×25 lbs each side)
  • Wrist Curls (15x 15lbs each side)
  • Bicep Curl to Military Press (slow & smooth, 10 x 25lbs each hand)
  • Bent Over Row (15 x 25lbs each hand)

Run: Tempo Run, 30-60 minutes

Saturday: So Far, So Good….

  • You have managed to survive the first 5 days of the apocalypse…to continue surviving, you are going to need help…recruit a friend to go for a Long Slow Distance Run (2 hours minimum) with you today, and get them to do the week long workout….

Sunday: Rest day (sorta, because, you know, zombies take a day off….NOT!)Had this been an actual Z-day emergency, you would have spent yesterday’s run gathering much needed supplies...that means that today, you actually get to rest a little…(we are going to assume you have found a zom-proof and secure location) do some dynamic stretches, maybe some push-ups and sit-ups…maybe watch a few documentaries by George Romero or catch up on The Walking Dead…. maybe read a novel (Pride and Prejudice and Zombies)
Mix this in with some time at the batting cages, and you’ll be in tip-top shape to survive and rebuild…..

UNLESS THIS IS WHAT THE ZOMBIES ARE LIKE:

If the zombies can move like they do in the above video, we are all well and truly screwed!

As we all know, a good plan falls apart under the best of circumstances, so having a Zombie Plan could be beneficial, but how do you plan for that?

I am thinking that I may just head to the gym and make a perimeter using the treadmills (turned on, facing away so that the Zom’s have to negotiate them! Like this picture here… and there is plenty of heavy stuff for bludgeoning….I could even think of an anti-Zom kettle-bell workout!

You may also want to consider a practice run, such as the “Run For Your Lives”
Best of luck with your Halloween workouts, be safe, wear something reflective, check your kids candy….
…and above all…

STAY MUDDY MY FRIENDS!!!