Survival Training, Keeping Your Workouts Fresh

There’s no need to book a flight to Brazil and run through the rain forest to prepare for survival training. Just drive your gym-limited body to a park and put it through the paces with this customized workout. This workout will get you moving in a way that you probably haven’t moved since you were a kid. It’s a lot of fun and it will work your body hard!

The mindset for survival training should be , “What do I need out of myself both physically and mentally to last under the most extreme conditions. The extreme conditions can be hot or cold weather or rain or snow. You will most likely have little to no food or water. You may not have shoes. You may not be well rested. Lets just leave it at that for now because this is nothing! You may be injured or be taking care of someone who is injured and that is beyond the scope of what we are doing here.

Unless you already practice real survival training I am not suggesting you do this program when you haven’t had food or water in 8 hours. If you have any health problems like diabetes then yes you should eat and you should talk with your doctor before you exercise. That being said just be sensible with how you train.

If you are in tip top shape and have been cleared by a doctor and you have tried out this workout a few times well hydrated and fed then you can play around a little bit and push yourself. People exercise in a fasted state all the time and it is even recommended by healthcare professionals for certain people (healthy people). So you can do the workout maybe 4 hours after you ate and then the next time 5 hrs after you ate. I really don’t recommend being dehydrated when you exercise but for the sake of survival training you can hold off on being quick to run over to your water bottle and take a big swig. Maybe set a timer for 15 min and not to drink water until the timer goes off.

The whole idea is to put yourself outside of your comfort zone and train your body under less than ideal conditions. It’s a fun way to see what you are made of and you may surprise yourself!

Let’s take a look at the program.

What you’ll need…

Chin up bar or a strong tree branch

Straight line 10 paces long carved in the ground with your heel or lay out a length of rope or place little track cones.

12 in. high box, bench, crate,step or a big rock

50 lb. weight plate, sandbag, kettlebell, steel mace or a big rock

10 lb. Steel mace

Warm up

You can warm up with a light steel mace flow. Something that will open up you posture and like some nice side lunges. Throw in some dynamic curls and maybe 10 to 15 300s or 360s. The workout is designed for minimal equipment so your other choice is to leave the steel mace behind and just do a traditional full body warm up with some knee tucks, quad tucks , arm circles and prisoner squats. Its really your choice how you warm up but make sure you don’t overkill the legs so you can keep them fresh for your sprints!


1- Evade

Place your hands on the ground and monkey walk forward 20 paces. Now spring up from this position and sprint 50 yards. Jog back to the start and repeat except this time crab walk butt down, face staring up! After 20 paces,flip over and sprint 50 yards.


At the end of your final 50 yard sprint, long jump as far as you can. Hit the ground running and after a few strides, jump again. Repeat until you complete 10 jumps and then slow jog and circle back toward the box. Driving off both feet, leap back and forth over the box 10 times making sure to land on the balls of your feet each time. If you don’t have a box make sure you get at least 12 in. in the air .

3- Attack

Run straight from the box to a chin up bar or tree branch. Perform pull ups to failure and then drop down and perform shadow strikes. Throw 20 reps each of punches, knee kicks and elbows. Now sprint 50 yards, slow down and then accelerate again, alternating between sprint and recovery for about 400 yards. Repeat this combo 2 to 4 times depending on your fitness level and how you feel. NOTE: Feeling tired is not reason to cut your workout short. Feeling pain,serious discomfort, headache , blurry vision or you are about to puke does ! Just to make sure we know the difference.

4- Balance

Stand at one end of the 10-ft line you made and squat until your fingers touch the ground. Holding this position walk the line without bouncing. When you finish pause for 5 seconds and then stand up and squat back down five times. Now find a spot a few feet away and leap toward it, being sure to land on the balls of your feet. Repeat this combo 2 to 4 times.

5- Rescue

Jog over to the weight plate , squat down and lift it to your waist. With your knees bent and back straight, carry the plate for 15 feet. Now hoist it chest high and push throw it as far as you can. Sprint to wherever the plate landed. Pick it up again and repeat. Repeat the entire cycle 2 to 5 times.

Have fun with this one!

Fred Mohr

Read The Fear of Losing, a perspective shift for lifelong success.



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