Here it is. It’s finally upon us. You’ve spent a good portion of your life wondering, fearing or maybe even preparing for this moment. The Zombie Apocalypse. Now maybe you were a boy scout, girl scout or your grandpop taught you how to hunt. Well good for you. You shall be our new kings and queens of our society based on your self-sufficient ability to out survive us from the walking dead.
Most of us today can’t even finish a game of Dance Central without huffing and puffing. Heck, I’ve seen people grunt just to get out of a chair. So good luck to you fighting your way past a horde of the flesh eating dead. But good news everyone, (if you’re a Futurama fan you probably read that in the Professor’s voice), we here at The Fitness Geeks have developed a real life application for a Zombie Survival Workout. This workout is broken up into 3 parts that will prepare you physically for the cruel world after the Zombies take over.
The first part of our Zombie workout will help you gain speed and help you to be able to maintain it for a little while. Now if you’ve seen a variety of Zombie movies, you have seen zombies that could run down Usain Bolt and other movies show zombies that would lose to Frankenstein in a foot race. Due to the fact that Zombies are the living dead (emphasis on dead) rigor mortis would have set in. For those of you who don’t know what rigor mortis is, it’s when your body starts to stiffen up after you die due to chemical changes in your muscles. Pretty much makes it near impossible to run. Just like Vincent D’Onofrio character in Men in Black. That being said, zombies will be on the slower side, but for quick get in, get out situations. Ya need some speed.
The running portion is separated into 4 distances you can practice. The 200m, 400m, 1 mile and 3 miles. The 200m and 400m is to get out of situations fast while giving yourself a little breathing room from those who don’t breath. Always stretch and warm-up at least 5 minutes before running.
Example workout routine for 2 separate days
Day 1- 400m (approx. 1/4 mile) and the 1 mile. Stretch, warm up by jumping jacks and then run like crazy. You should do 3 sets of 400m at about your 80% maximum intensity. Rest 5 minutes between runs and do it again. For your mile run, start at about your 80% maximum and the progressively reduce to no lower than 50%. It’s called running from the walking dead, not take a leisurely stroll from them. Do 2 sets for your mile run.
Day 2- Wait about 48 hours between runs to keep your legs fresh. During our Mad Max-like society, you won’t have that luxury but for now, you do. This workout we have the 200m and 3 miles. Again stretch and warm up before any running. For the 200m you’re going to do 4 sets and 1 set for the 3 mile run. Just like with the 400m, were going to go fast and maintain speed. When running the 200m, you are going to go fast, like really fast. Try to stay at 90%, you will naturally want to slow down but hold that intensity. Rest 2 minutes and repeat. Wait about 10 minutes after your last 200m to prepare for the 3 miler. Try to go 90% for the first 1/8 mile, then 80% until you reach the quarter mile marker, 70% until the mile and try to do between 50%-60% until 3 miles are complete. There you have it, good luck getting away and being turned into not-so-fast food.
Fitness Geek Gut Check- For motivation during your runs, imagine zombies chasing you or even better, get a friend to dress up like a zombie and chase you. Send us pictures.
The second section of the first part of our Walking Dead workout, is going to focus on jumping. Jumping? Why jumping? That’s stupid. Well that’s true, have fun being turned into an afternoon snack for not being able to clear a trash can or an abandoned vehicle. Now listen to how it applies. (Wait for Part 3 for how to use the art of jumping while trying to escape from the walkers). Let’s build a foundation first before we leap tall buildings in single bound. Most non-basketball and volleyball players probably don’t have more than a 12 inch vertical, so let’s get to work.
Explosive vertical jumping- Start with your feet about shoulder width apart, squat slowly and explode up jumping while throwing your
hands up in the air. Repeat 8 to 10 times. That’s one set, rest for 1 minute and do it for 3 more sets.
Fitness Geek Gut Check- In later workouts, once you feel like you are starting to improve, add weights by using a backpack for more resistance.
Explosive Broad Jumps- Using the same static position as the vertical jump but instead of jumping up, jump forward. See it’s that easy to escape from the dead. You can either keep going forward in a straight line or you can turn around and jump to your starting spot. Repeat your jumps 8-10 times. Do 3 sets total
Running Jump- It is best done if on grass, beach or giant sand box. Visually find a point on the ground you want to jump from. Step back from that spot about 10 feet, then run and jump. Try landing on your feet or else you can’t do it again if you hurt yourself. Repeat 5 more times and that’s the end of set 1. Rest a minute and do it for 2 more sets. Best part of our Zombie workout is you don’t need a gym membership and it’s absolutely free.