Regular readers will know Jamie, as he’s one of our most prolific commenters. Based on that, I assumed he had enough time to send us a guest post on Training for the Zombie Apocalypse… and he did!

The zombie survival workout – 4 workouts you need to not get eaten

The Buddhists say that your body is a temple. The Buddhists are liars. Your body is no more holy than my browser history is free of questionable Google searches. Don’t listen to them. Your body isn’t a temple.

Your body is a weapon.

And when the proverbial world fan is spinning the proverbial shit everywhere, you’re going to need your weapon in tip top shape. Don’t bring a butter knife to a gang war and don’t bring an overweight, wheezing sack of meat to a zombie apocalypse. Here’s how you fine tune that body of yours, from head to toe, against the oncoming hordes.

Rule #1 – Cardio

Yes, Zombieland rules apply here. Fatties do indeed die first. Before you even think about slaying zombies en masse, you’re going to need to be able to outrun them. Not only that, but you’re going to be doing a lot of walking across the desolate, post-apocalyptic landscape, so you need to be damn sure that your stamina is as high as possible.

So what do you train for; distance or speed? Surely it’s better to outpace zombies for the first few hundred metres and then slow down once they give up chasing you. That’s a good point, except for one thing. Zombies don’t give up. They don’t get tired. You will, sooner or later. And that’s when they’ll make you an entree. Always opt for long distance walking and running when you train.

If you can, spice it up with hill climbs and interval treadmills work. You’re likely to hit the countryside at some point, and those inclines are tough.

Your general survival completely depends on your ability to outpace the undead all the friggin’ time. Throw in a sprint every now and again during your workout so you can be sure you can rely on that extra burst of speed if a shuffler gets too close for comfort.
It’s all in the shoulders
I’ve seen enough zombie movies to know that if you want to properly down a zombie, you need to use blunt force trauma. Unless you’re a master at decapitating bodies in a single stroke, avoid sharp weapons and opt for your sledgehammers, crowbars and cricket bats. Most zombies are the slow, shuffling type, indicating that the only part of their brain that is active is the basal ganglia, the ‘reptilian brain’.

That little sucker is buried deep inside the brain tissue so you’re going to need a lot of force in order to cave in the skull and keep a zombie down for good.

Strength training for using these big, blunt weapons needs a lot of work on your back and shoulders. If you think that biceps are the way to go, think again. What are you, applying for Mr. Universe? The force of your swing and the strength you put into it comes from the shoulders, so make that a priority when strength training. Pushups and overhead presses will give you the strength you need to swing a bat with enough force.

Tighten the core
If you’re anything like me, the weekend pizza and beer sessions have left you with a slight paunch, making you more than a little front heavy. If you need to make a quick getaway or are knee deep in flesh-hungry undead, this will give you some disadvantages, the biggest of which is you dying a hell of a lot quicker.

Get shot of that beer gut as soon as possible and tighten up your core – your abdomen and back muscles near your spine. Every athlete knows this is one of the most important sets of muscles to train, as once you sort that out the rest of the body starts to fall into place. Sit ups and squats are your best friend in building up your core muscles and losing that belly.
State of mind
Even though blunt objects should be your weapon of choice, the one thing that you need to keep sharp is your mind. Complacency leads to stagnation, which leads to you getting eaten. The last thing you want is for stress to get the better of you and for you to freeze up mid swing, leaving you open for attack. Throughout your workout, add in some stretches, yoga and meditation to keep your mind focused and clear.

Your brain is the biggest advantage you have against zombies (hence why they find it so damn delicious) so use it.

Jamie Gibbs is the overweight, wheezing sack of meat that is doing his best to get into shape before the zombie apocalypse finally hits. You can find him on his fantasy blog Mithril Wisdom by day, and brooding over the city rooftops at night (that last bit might not be entirely true).