Survival Fitness
By Sam Fury Illustrated By Shumona Mallick Copyright 2013 SurviveTravel.com
This publication is licensed for your personal enjoyment only. It may not be re-sold or given away to other people. If you would like to share this publication with another person, please purchase an additional copy for each recipient. If you’re reading this book and did not purchase it, or it was not purchased for your use only, then please visit http://survivetravel.com/ to purchase your own copy. Thank you for respecting the hard work of this author. The author can not be held responsible for any result that occurs from following this training manual. It is advised to consult your medical practitioner before starting any new physical regime.
Table Of Contents About Safety In Training 1.00 How To Use This Manual 2.00 Superior Stretch Routine 3.00 Strength Routine 3.10 Super-Burpees 3.20 V-Ups 3.30 Pullups 3.40 Handstand Pushups 3.50 Fartlek 4.00 Routine X 4.10 Outline 4.20 Building Up To Routine X 4.30 Routine Y 5.00 Climbing 5.10 Basic Principles 5.20 Holds And Grips 5.30 Foot Techniques 5.40 Types Of Faces 5.50 Crack Climbing 6.00 Hiking 6.10 General 6.20 Specific 7.00 Parkour 7.10 Movement 7.20 Jumping And Landing 7.30 Climbing Walls 7.40 Passements
8.00 Riding 8.10 Learning To Ride 8.20 Basic Drills 8.30 Fixing A Dropped Chain 8.40 Learning To Crash 8.50 Cornering 8.60 Riding Faster 8.70 Hills 8.80 Looking Behind 8.90 Obstacles 9.00 Running 9.10 Proper Form 9.20 Breathing 9.30 Finding Your Stride 9.40 Hill Running 9.50 Training Drills 10.00 Swimming 10.10 Getting Used To Water 10.20 Basics 10.30 Doggy Paddle 10.40 Elementary Backstroke 10.50 Freestyle 10.70 Breast Stroke 10.80 Sidestroke Index Bibliography Bonuses About Sam Fury How To Street Fight Preview
About Survival Fitness Survival Fitness shows how to train yourself, from little or no knowledge, in 6 physical activities that are most useful in terms of escape/survival and increasing fitness. It also details strength, stretch, warm-up and cool down routines. Combined, these routines increase cardiovascular fitness, whole body strength, flexibility, explosiveness, co-ordination and balance. They can be done with little or no equipment and minimal space. You will not master each activity by following this manual. To do that, seek professional training and focus wholly on the activity you wish to master. Instead, the aim is to increase fitness and skill to an above average level (in comparison to the general population) in all of the activities, so you have the best overall chance of survival. The 6 activities are climbing, hiking, parkour, riding, running and swimming. No activity is more important. They are presented in alphabetical order. Note: Fighting is a 7th activity but is not included in this manual. How To Street Fight is the Survival Fitness Fight Training manual and can be obtained from SurviveTravel.com. The bonus section towards the end of this publication contains a discount code.
Safety In Training The activities described in this manual are for escaping dangerous situations, but the activities themselves are inherently dangerous if proper precautions are not taken. Train safe in all of the activities. Use safety equipment, train within your physical capability, learn proper safety techniques, don't break the law etc.
1.00 How To Use This Manual 1.10 The Four Steps To Training In Survival Fitness Step 1. Find The Time On an average day, how much time can you spare to train? You need AT LEAST 20 minutes, preferably 45 to an hour. Make the effort to find the time e.g. wake up earlier, skip T.V. etc. If you can not find 20 minutes in your day then you are living an extremely unhealthy lifestyle. Whatever this time is, train until you have ten minutes left. Use the last 10 minutes for your cool down. Note: Not everyone has access to rock-climbing or a swimming pool etc. Just do these things when you get the opportunity. If It Isn't An Average Day If you are short on time one day, then doing something is better than doing nothing! Even if you only have time to stretch, do it. Step 2. Get To Routine X Routine X is the recommended minimum fitness level required before continuing other survival fitness training. It combines exercises from the superior stretch routine and the strength routine. Step 3. Learn The Activities With Proper Form Take the time to learn proper technique of each activity before increasing your fitness and speed. Step 4. Increase Your Fitness Once you can do the activities properly, increase your endurance and speed. Depending factors are how much time you have and how fit you want to become. Obviously, the more you train, the fitter and more skilled you will become. Obstacle Courses Obstacle courses are a great way to combine a number (or all) of the activities. If you have the time, space and money you can build your ideal one. If not, use your imagination. Parks, urban areas and bushland have much to offer.
1.20 Sets and Reps A rep is one repetition of an exercise. e.g. a pullup (up and back down) is one rep.
A set is a group term for a number of reps. e.g. doing 10 pullups in a row is a set of 10 reps. For example, to do 3 sets of 5 reps of pullups means to do 5 pullups and then rest, or do another exercise. Do this 2 more times. In total you are doing 15 pullups.
2.00 Superior Stretch Routine This is a combined warm up/cool down and stretch routine. No matter what other physical exercise plans you have for the day (or lack of), do this routine. It will take less than 15 minutes. Do the exercises on both sides of the body. 2.01 Whole Body Warm Up Do a whole body warm up e.g. skipping, jogging, strength routine etc. 2.02 Wrist Rotations Hold your arms out in front of you and interlock you fingers. Rotate you wrists 5 reps forwards then 5 reps backwards.
2.03 Forearm Stretch Put your arm out straight in front of you with your fingers pointing towards the sky. Grab your fingertips and pull them towards your body. Hold for 5 seconds. Next, do the same again but with your fingers pointed towards the ground.
2.04 Ankle Rotation Hold your foot out in front of you and rotate at your ankle 5 reps clockwise, then 5 reps anti-clockwise. If needed (but preferably not), rest the ball of your foot on the ground for balance.
2.05 Foot Stretch Place the top of your foot on the ground slightly behind you. Apply pressure on the foot down and towards you.
2.06 Combined Rotations Rotate your wrists forwards whilst rotating your ankle clockwise. Then rotate your wrists backwards whilst rotating your ankle anti-clockwise. 5 reps of each.
2.07 Neck Stretch Stretch your neck up by looking to the sky and down by looking to the ground. Stretch either side by touching your ears to your shoulders. Hold each stretch for 5 seconds.
Use your hands to apply more pressure if needed.
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