Prepper Fitness #2

A newer trend that is making personal trainers lots of money is "Functional Fitness". In a nutshell its the use of fitness to make you better at specific functions. For instance a golfer won't do 500lbs power squats, he will work on his core muscular strength to improve his golf swing, or a Soldier won't train like an Olympic Marthoner (although some do), he will ruckmarch with a heavy rucksack or do pull ups while wearing his body armor.
So how do we make functional fitness work for us?
1.For starters, look at yourself in the mirror and ask yourself some questions. Can you carry that bugout bag on your back for 10 to 20 miles? Can you chop a tree down with an axe and then carry the wood back to your camp?
2. Review your preparedness plan. Any heavy lifting involved? Any long distant walks involved? Can you load your preps without injuring yourself?
3. Get fit! Start with your core muscles and major muscle groups, work on these groups for 2 to 3 weeks to get your body prepped for the functional exercises that you will incorporate.
4. Use your preps as the resistance!
Here are a few examples:
a. Ammo Can lifts. Hold a small ammo can in both hands over your right shoulder, then press up and move the can to the left shoulder, repeat to the right shoulder and that's one rep. Try for 10 reps per set.
b. Farmer's Walk. Grab a 5 gallon bucket full of rice, walk with it down your drive way with it in one and switch to the other hand on the way back up to the house. Try that a few times.
c. Rice Bucket Hug and Twist. Bear hug the same rice bucket and stand with feet shoulder width apart. While hugging the bucket, twist left, back to center, twist right, back to center, that's one rep. Try for 10 reps per set.
d. Duffle Bag Drag Plus. Take a military OD green duffle bag, fill it with about 30 to 50 pounds of non-breakable stuff. Attach a rope or strap (about 25ft) to the top of the bag. Place the bag on the ground and extend the rope out to the full length. Stand with feet wider than shoulder width and pull the bag to you with alternating arm pulls. When you get it to your position, pick it up, put in on your back, run to the bags original position, drop it, extend the rope and repeat. 5-10 reps per set.
e. B.O.B. Foot March. This is common sense. Wear your B.O.B. and go for a walk. Don't just mosey... PUSH YOURSELF, THE ZOMBIES ARE COMING! Ha! Start with 1-2 miles and slowly build up to were you are comfortable with 10 miles on any terrain.
Nutrition Tip: Cut sodas from your intake. They are poison for the machine that is our body. Don't just switch to Diet or Zero cal. these are actually worse for you and further SLOW your metabolism. Oh and the Super Cancer Fighting Food I mentioned last week: BROCOLLI! http://www.phytochemicals.info/plants/broccoli.php

In closing, remember to discuss any workout regimen with your doctor, drink plenty of water before, during and after your workouts.

-DragonSoldier