November Zombie Apocalypse Challange

Ok folks, some of you are like me, living with that ever impending doom over your shoulder, that any moment you may be engulfed in the Z-war. It can and will happen. We must be ever vigalant, and be prepared in mind, body, and soul. I will post links as i go.

As far as strength is concerned, you need to be in tip top shape to survive both the zombies, and the post-apocolyptic society that will surely arrive.
http://nerdfitness.com/blog/2011/01/17/how-to-survive-a-zombie-apocalypse/
http://zombiefit.org/


Strength

At minimum, you should be doing the following work out:

100 jumping jacks to get warmed up.
Set a timer for four minutes.
Do as many push ups as you can - write down the number. Move immediately onto #4
Do as many air squats as you can – write down the number. Move immediately onto #5
Do as many pull ups (or dumb bell rows) as you can - write down the number. Immediately return to #3 and repeat the process until 4 minutes is up.

Do this every other day and have a rest day in between. Muscles build on your days off.

If you have the time to do more then this, great! I want you to do some kind of circuit training, like a jillian micheals 30 Day shred dvd. Don't have that? heres a good body weight routine:

■20 body weight squats
■10 push ups
■20 walking lunges
■10 dumbbell rows (using a gallon milk jug)
■15 second plank
■30 Jumping Jacks

http://nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/

repeat this at least twice, and aim for a third. remember to record these numbers, and once you can get through a third round without feeling a little worn down, you need to increase your repetitions.

Cardio

I disagree with Rule#1 of Zombieland. A zombie will rush after you, so no need to be able to run a marathon. I'd rather be able to run a good 40 yard dash and make a break for it. therfore you need to get some good sprinting power.

Try some interval traing. Try something simple at first, such as warming up for a four minute run, and then doing a sprint for 1 minute, slow to a jog for 3 minutes, and repeat five times for a total of a 24 minutes.

http://nerdfitness.com/blog/2009/01/27/kick-your-*kitten*-and-kickstart-your-metabolism-in-20-minutes/
http://nerdfitness.com/blog/2009/06/29/tabata-the-most-efficient-4-minutes-of-your-life/

Please alternate these work outs to allow your body to rest and heal. you should be working out 6 days a week, with one full rest day, where you do nothing more stressful then swimming.

There are many other exercises and fitness goals you can and should aim for, such as being able to jump a hurdle, considering there will be obstacles in the apocalypse, and try and swim a half mile, seeing as how you never know what will be the best way to escape the undead.


Well, you need hope, motivation, and dedication to stay alive during this difficult time. have goals, and remember that hope + action = win. don't lose sight


Some good reading includes "zombie survival guide" and "world war z" both by max brooks, and the strain trilogy by guillermo del toro and chuck hogan. the latter is more vampire then zombie, yet has some good points on survival and working in teams.



So anyone can sign up, and starting November 1st, we will do our best to alternate strength and cardio, focusing on full body work outs and sprinting. the bare minimum is the 4 minute strength training and the 24 minutes of running. Feel free to do more, however remember if you get hurt, it will make it that much easier for the Zed-heads to get you. remember to take at least one full recovery day a week. Personally, i will be probably swimming on those days.