BE SELF-RELIANT: PREPARE YOURSELF - GET IN SHAPE
Over the next few months I am going to be posting every Tuesday and
Thursday, God willing, based on the 8 points of what we all should be
doing. The first four I have talked about a lot in my
posts and speeches already. So...Prepare Yourself...spiritually,
mentally, and physically. The most overlooked for people is physical
preparedness...so let's start there...with my suggestions.
THE 4S's...Shape, Self-defense, Shoot, Small group tactics
1. GET IN SHAPE
INSTEAD OF WATCHING AN HOUR OF T.V....
-The quickest way to shed pounds is by walking with a 20lbs pack (this
should preferably be your "go bag") on your back (this is what I used to
get citizen soldiers in shape before deploying to Iraq).
Simply start walking 5 days a week in the morning or late evening:
For example a 3 month plan:
-1/2 Mile (no pack)
-1 Mile (no pack)
-1/2 Mile (20 lbs pack)
-1 Mile (20 lbs pack)
5th & 6th Week
-2 Miles (20lbs pack)
7th & 8th Week
-3 Miles (20lbs pack)
9th & 10th Week
-5 Miles (20lbs pack)
10th & 11th Week
-5 Miles (40 lbs pack)
Maintain thereafter... at least 3 days a week. If you are more in
shape start at the 3rd week level. It is important to work into this
gradually to make your shoulder and back muscles become accustomed to
the weight and you gradually develop callouses on your feet. Also, it
is important that you wear either running shoes or lightweight hiking
boots so you lessen the impact on joints.
-You should add to the above some simple strength exercises:
-Of all that I have seen to build true muscle memory and lasting
strength "convict conditioning" is the best true gradual progression:
Convict conditioning is particularly good for those with joint pain.
Here are some other excellent simple sample workouts:
For the younger generation Chad Howse's "Hero Training" is excellent place to start:
If anyone would like to join me in Spokane Valley in the mornings let me know!