Making time for prepper fitness

Making time for prepper fitness

March 15, 2015 Fitness 6


Knowing is not enough; we must apply. Willingness is not enough; we must do.

Bruce Lee


I used to think that preppers were lazy and thought all they needed were weapons and gadgets. I used to laugh at how foolish the idea behind amassing all of this great knowledge on things like bushcraft and OPSEC was yet completely ignoring the responsibility for your own health. I simply couldnt wrap my head around how so many smart, prepared people shunned the idea of physical fitness.

To find out more about this strange phenomenon I started incorporate fitness into the I AM Liberty Show on a regular basis. I also wrote articles about it on my website. There was great feedback and reception of these articles and topics on the podcast so this lead me to a new question. How can so many preppers be interested in physical fitness yet bristle at the thought of their own level of fitness.

It wasnt until I was going over my own daily schedule that I came face to face with the culprit. I had a busy day. There was a full time job to get through, I had a show description to get out, I was proofing my latest book Our World: Recovered Journals and I had promised my son I would take him to see the new Dragonball Z in theaters, which was just as much my own desire. I thought to myself, I wont make the gym today. I simply dont have enough time.

The most offensive of all the four letter words, time, threatens us all. My physical fitness is built into my day and even I fall short occasionally. I began to imagine another American day that was not preprogrammed with the gym in mind. It was then it all came together. It wasnt that preppers were lazy or didnt want to be in shape. There was not a page in the playbook or a minute in the day to get it done. Lets be honest we all work hard to make a living but then another big chunk of time goes in the many projects that come with our various degrees of preparedness. No one is going to take a run around the block with these responsibilities looming. You might have chickens to feed, gardens to tend, inventory to rotate.  Who knows?

I have since created a routine made up various exercises that optimize your ability to learn, prepare and get in shape all at once. Its very important that we maximize our time and the content below will explain just how that can be done with simple but effective excercise coupled with preparedness objectives.



The most effective tool for exercise is the forest. I dont mean a 800 acre plot either. You need an escape that is local to you. We were meant to walk on dirt and rock not asphalt. Also hiking and running the uneven ground will vastly improve balance. I see these people running in the metro areas inhaling car exhaust and mashing their knees up I wonder why?

You can find wild edibles anywhere and I recommend taking a strong manual for such along with a full pack. Your BOB is exactly what you should carry. You need to get used to that weight. Hike or run a mile or two but feel free to stop and check on the foliage. This trip is just as much about learning new wild edibles in your area as it is about the cardiovascular workout


This may seem silly to many of you but stretching can make you indestructible. I am a huge proponent of loose muscles. Kareem Abdul-Jabbar played 20 seasons in the NBA and had very little injury problems. Much of this he attributed to yoga. You may laugh at the simplicity of stretching and the lotus position but your body will appreciate.

Put on the most recent episode of I AM Liberty or your favorite preparedness podcast and listen while you stretch. Inhale slowly and stretch deeper on the exhale. You can focus on the lotus or stretch other parts of the body. This will pay dividends within your training.


If you are on a time crunch the heavy bag is the best way to get a full body workout in less than an hour. The key is that its much less about punching. You have to move around the bag, fast. You have to duck and bob and weave. Then you deliver the thunder with lefts and rights. Use your core. There are great links to heavy bag workouts on the internet. When I am low on inspiration I always search Manny Pacquiao on the heavy bag.  IMPORTANT: Learn how to throw a punch first. Learn the right way to throw basic punches and dont go out throwing haymakers your first time. It will get you hurt. Warm up and throw clean technique. You may have to work on technique a few times before you can really wail. Also as you get tired your technique will wane as well. You can break fingers, knuckles, hand bones, wrist bones, pull shoulders, back, neck. The heavy bag hits back. You just might not feel it till tomorrow.


Mastering your bodyweight is the key to being effective. There is no other type of exercise that allows you to become a master of your own bodyweight like calisthenics. Push ups, Plank, Wall Sits all can make you a monster. They are tough and will wear you out quick as well.







Preparedness Routine (Beginner)




15 minute stretch watching or reading

Drill down on a topic with reading or video


1 mile Hike/Run

ID wild edibles, trees/carry pack


Calisthenics 20, 10, 2:00, 3:00

Push-ups, pull ups, wall sit, plank


Heavy Bag

3 rounds at 3mins each


Cool Down


Preparedness Routine (Experienced)


15 minute stretch watching or reading

Drill down on a topic with reading or video


2 mile Hike/Run

ID wild edibles, trees/carry pack


Calisthenics 20, 10, 2:00, 3:00

Push-ups, pull ups, wall sit, plank (3X)


Heavy Bag

3 rounds at 5 mins each


Cool Down





6 Responses

  1. PJ says:

    + 1 on the loose muscles and flexibility. I train in Brazilian Jiujitsu and it’s the muscle heads that have the worst time (and usually quit). BJJ also helps with cardio, breathing techniques and overall fitness. Impossible to roll for 30 mins to an hour unless you have a grasp of that, new guys go 110% and are toast in 3 minutes.

    There is nothing wrong with weight training if incorporated properly into an overall training regimen. I also like old school stuff like pushups, ab work, running and interval training outside.

    • iamlibertys says:

      Bjj is a great discipline. I do muay thai more often but there are Bjj classes at my gym. Again it’s a time thing. So glad you took the time to reply. Check out the podcast I am sure you will enjoy it. I did a show with a Gracie World’s competitor. Pretty interesting stuff on that one.

      • PJ says:

        Thanks I’ll check out the podcast tonight as I don’t have much going on (except work stuff that I’m blowing off until tomorrow). I think one should train in whatever discipline he or she finds interesting (BJJ, Muay Thai etc), but the key component is consistency and discipline. The sword must be sharpened or it will get dull, same for shooting or other prepper-ish skills.

        Back to the martial arts, I think it is important that where ever you train they incorporate some form of self defense tactics. Tournament stuff is cool, but if you lay back with someone in your guard to evaluate your options you are going to get punched in the face multiple times.

        • iamlibertys says:

          Great point on the self defense. There is a part of me that wants to train I krav for just that reason. One of my buddies wives trains krav. It’s the best for self defense. At the end of the day though the romance of throwing combinations and fighting is what engages me most. You know it’s all about inspiration

  2. Pomp says:

    You made some points I just discovered. I,m 70, I read a article by someone that talked about b.o.b. bags and how much weight they should have. He said 15 lbs for children, 60 or 70lbs for men 30 to 50, men 70 and older 25 lbs none of these weights in-cloud food water and a gun. said the average person could walk 25 ml. per day.
    I didn’t like back packs so I went with a tactical vest, put 2 gas mask bags on the back.
    put my gear in, and it was 24 lb. I got on my tread mill, set the speed at 1.5 mil per hr, at 2% grade. 20 Mn. latter I had walked .5 mile. I stopped and got off. thought I was going to die, My back my knees my feet all hurt. My back hurt for 3 days. At that rate it would take me 50 days to walk 25 mils. Time to rethink this whole bug out bag thing. I picked up a folding 2 wheel hand cart that will hold 150 lb. I’m 70 but in fairly good shape. How many people could walk 16 hr per day with a 25 lb +, backpack and then do it again tomorrow and the next day and the next. I would guess about 10% of the people could do it.
    When was the last time any of us went for a 16 hr walk. You better test your plan

    • iamlibertys says:

      That’s the kind of movie reality we have to face. Your body is the most important resource you have. Great test on the treadmill though. Has potential to become a sort of challenge.

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