Yeah, I know. You’ve heard me harp on this before and you’ll hear me harp on it in the future. Physical fitness is important to anybody, but to someone who intends to hike a heavy back pack out of a danger zone it’s of paramount importance.
One of our readers recently commented how he once bought a backpack and when he’d filled it up he couldn’t even lift it! I had to laugh because I’ve done the same thing. If you’ve never done something like this you either had a very good teacher or you’ve never been hiking.
Buying extra gear and throwing it into your bag is something I call BOB Creep. Basically you keep buying extra stuff and throwing it into your bag one item at a time until eventually it’s so full and heavy that it’s useless.
So there are really two aspects in this post I’d like to discuss: physical fitness and bug-out bag weight.
The Bug-Out Bag
First – the BOB. Everybody has an idea of what their BOB is going to be used for and I agree that it’s a personal decision you have to make after weighing the factors in your particular circumstances. Some people want to live out of their BOBs for 72 hours or more. Others – like myself – just want to have enough gear to get home. Regardless, I still have enough gear to survive in reasonable comfort for a few days if the chips are down.
The difference is the amount of food, water, and gear necessary to survive. If you pack extra clothes, and lots of batteries, and cans of food, and weapons and ammo, and other items like that your bag is going to be heavy. When I was in the service a combat loaded pack weighed over 65 pounds and that didn’t count the extras we had to carry like mortar rounds, base plates, PRC radios and extra batteries, and stuff like that. As we’ve mentioned before military gear isn’t all that light (but it is rugged) and when it was all loaded up it was possible that we were carrying over 75 or 80 pounds of gear.
Just putting a pack that heavy on is a chore and once you’ve walked a mile or two in it your shoulders, back, legs, and hips will feel like liquid fire. Trust me.
This is one of the reasons that as I’ve gained experience in the outdoors my pack has become lighter. I find it’s easy to do without a lot of the stuff that you think you need in the wilderness.
Physical Fitness
Now comes the hard part. After you’ve gone through your bag and pared out the extra equipment it’s time to put that pack on and take it for a walk. If you’re serious about bugging out you should be able to hike your BOB at least ten miles without feeling like your heart is going to explode.
If you can’t walk ten miles *without* a bug-out bag you need to get out there and start walking. In my mind being physically fit doesn’t necessarily mean that you can pass a military Physical Fitness Test. It means that when the chips are down you need the physical ability to save yourself and your dependents if you have to. A disaster doesn’t care if your abs are ripped or not (mine aren’t!) – you just have to be able to function at a high level of physical demand for the time that the situation calls for.
The other day I picked my three year old up (he was tired from walking) and carried him a half mile through the woods while toting my bug-out bag on my back. That was probably a combined weight of 70 lbs while walking over broken terrain. That’s a tough workout ya’ll, but I was glad to see that I could do it without collapsing. I was tired when I set him down to be sure, but at the same time I was pleased to know that I could have gone further if I needed to.
You can do exercise programs like Crossfit (I like this, but it’s tough!), or lift weights, or cardio, or a mixture of all three, but I think the best idea is to train for what it is you expect to do. If you’re a runner you don’t lift weights and expect to kick ass on the weekend 5k race. If you’re training for a race you need to run. If you want to be able to hike ten miles with a pack you should put on your pack and start hiking with it. As someone noted in the comments awhile back, this will also help you figure out if your hiking shoes are right for you too.
Eventually a couple of things will happen. You’ll notice that you don’t feel as tired with it as you did at first and you’ll start to weed out gear that might not be necessary for a three day event.
What do you do to train?
-Jarhead Survivor
BTW:
Here’s a short video of me doing a Crossfit workout. It ain’t an easy one! I’ve edited the video down so you’re not subjected to the whole thing, so when you’re watching it’ll occasionally look like I’m magically teleported from one exercise to the next. Don’t be fooled, even I’m not that fast!
Physical Fitness and the Prepared American
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37 comments
Good post. I remember us getting a new CG when I was in the 25th ID and he thought it would be “cool” to do a 25 mile road march. I thought I was going to die. I wanted to throw my SAW in the bushes everytime we stopped to drink and change socks. While I thought the road march was pretty pointless at the time, it gave me the chance to see that it could actually be done. Packing up your gear and attempting to reach your BOL will allow you to prove to yourself that it can be done and boost your confidence or show you potential flaws in your plan that you may need to fix.
I remember how happy I was to give up the M203 grenade launcher on my M16 because of the added weight on forced marches. Then later I was in a 60 MM mortar platoon and had to carry that damned base-plate strapped to my pack. Argh!
I liked the example of carrying your son through the forest. Scenarios like that are one of the ones we can all accept as being likely to happen at some point, and being fit enough to breeze through them can feel really good. Something similair happened to me this last summer. I spend most of June through August barefoot so by the end of the season I have callouses like leather boots. I was headed out for a walk and my friend decided to join me, also barefoot. We were out in the forest when he turned to me and conceded that this had been a bad idea and that he couldn’t walk any further. So I carried my friend {no more than 110lbs when dripping wet} the mile or so back to my house, up hills and over fallen trees, barefoot. And when we got back I was a little sore but I felt really accomplished.
That’s a pretty big hike with 110 lbs on your back!
I like to go barefoot in the summer too. My feet always feel better. It’s kinda funny because Mrs Jarhead can barely walk across the carpet in her bare feet.
I love to backpack. However, I do all types of training.
My routine:
M,W,F – weight train (mix it up; high rep medium weight and low rep max); jog two miles (although Friday doesn’t always happen).
T, Th – heavy bag work; 100 yard wind sprints for 2 miles. (run 100; walk 100)
Weekends are for whatever. At least once every two weeks. I like to strap on my pack and go for a hike usually hiking any one of the three highest peaks in the area. I load up my back pack with 5, 5lb sandbags and two 2.5 gallon water containers (along with the water I intend on drinking) which tallies up to between 65-70 lbs. I rarely come back down with that much however as I usually find myself filling up water bottles of the all the people who didn’t pack with enough water (just because you are an idiot doesn’t mean I’m going to watch your kids go thirsty), leaving with one full 2.5 gallon container. I prefer to use two containers because it shifts more easily and even though my Get Home Bag has plenty of stablizing straps, I like to train with weight that shifts (just like a GHB would do).
That’s pretty much it. I ride a bike sometimes. I’d like to swim but I don’t have access to a pool (I avoid public pools; I’m not paying $4 to swim in a piss pond).
Anyone who reads this site regularly should be doing at least some type of regular work on a heavy bag (you can even wrap it in foam/cardboard and do knife work on it). Practice your strikes. Knowledge isn’t enough, you need muscle memory. While I’m preaching, everyone should also know and practice at least two different wrist locks (You Tube has plenty of videos).
As for pack weight, if your GHB is more than 40-45 lbs . . . trim it. If a time comes where you’ll need it, you’ll appreciate the mobility a lighter pack gives you. You will most likely need to move with it on, and I mean MOVE not plod. Come to think of it, thanks. My next heavy bag session, I’m doing with a weighted pack on my back.
I want Thatguy on my team. I remember hiking in Yosemite. My wife had our baby girl in a front pack with a day pack on her back. I had backpack, 2 sleeping bags, tent, food, water… At least 80lbs. Told the ranger we wanted a moderate hike away from the tourist areas. 5 hours up. It was beautiful. At the time I was doing triathlons. This trip kicked my butt. Took me an hour to get back down. 26 years later my baby girl just got married and I’d have a heart attack if I tried that. I’m good for an all out 20 minute run but that’s about it. Mostly trail running, body weight exercise, cutting/ splitting/ stacking, firewood, lots of manual labor farming. But I need to do more. My “fun” work out is a forest parkour trail but it got over grown from lack of use this summer. Maybe this post will get me back into it.
Hey D’ja’c – those were the good old days eh? Sounds like you do ok staying in shape these days though. Any of those things will get you moving and in the end that’s what it’s all about.
Thanks D’ja’c. In my mid-40’s the pack training is getting harder but not impossible. I just don’t do anything as fast as I used to. I only do it so it makes the trips I take more enjoyable. It’s not getting into shape while doing but being in shape to do it. I’m no spring chicken anymore so physical fitness needs to be more maintained than when I was younger. Case in point. My 17 year old stopped jogging with me at the beginning of summer and has now started again. His first day back, he still lapped me. If I stopped for that long I wouldn’t be able to do 2 miles non-stop let alone be able to pass anybody not using a walker.
Please D’ja’c get back into it. If you do only one thing, do the heavy bag.
I love working the heavy bag too. After I broke my ankle I couldn’t run, so I got out the heavy bag and that’s how I got my cardio. It’s a tough workout and it’s nice to work on boxing skills.
You are absolutely right. I honestly started with walking and carrying a 3 year old is hard work, I have one too. I lift weights some ( not enough) and my cardio is Just Dance or belly dancing. If I don’t like it I won’t do it.,
Carrying a three year old IS hard work. My little guy likes to walk, but when he’s tired that’s it. He ain’t gonna go another step further. It’s either leave him in the woods or carry him. Lucky for him the coin toss said “carry him.” :-)
Yoga! I ride a bike, walk, hike and do your standard workouts at the gym a couple time a week. But, the occasional yoga class that I throw into the mix really helps to keep me feeling good and functioning well.
Everyone should give a couple of yoga classes a try.
Ya know, I’ve heard a lot of people say yoga is really good for you. My flexibility is zero right now. I’ll try and broaden my horizons.
Yoga helps with all the little aches and pains and glitches we pickup over the years. Yoga’s improved my range of motion in my shoulders, makes me more comfortable when I’m riding my bike, and seems to help with me not getting as sore when I do something new or overdo it.
There’s a bunch of different types of , but look for a Hatha Yoga class which is your basic white bread yoga class to start with.
Can’t argue the Yoga. Stretching helps increase the blood flow. Plus yoga is alot about balance as well.
Yea Yoga!! I have a class once a week. It’s pretty much the only thing I do religiously. I have to put it on my calendar at work, and some days I just have to tell my team that I’m walking out the door and whatever we’re in the middle of will keep until tomorrow morning. It’s worth it.
I have a knee with some irregularities, and if I’m not careful I favor it and let half of my body get stronger than the other half. Yoga really helps keep things balanced and even.
Loaded up that new Molle II pack with about 70 lbs of gear , I ended up having to get a compression sack for my sleep system and strap it to the outside as it takes up too much room in the pack . This was a gear test , the pack was great , its as comfortable as a military pack gets I think and the frame showed no signs of cracks or failure . I took it slow and easy for a few miles until I found a good place to set up camp , but was ready to get it off of me . I do work out regularly as well as hike and its good to know that if I had to , I could carry a heavy load a good distance . I just dont want to have to be forced into doing that .
I know just how it feels to want to get the pack off, especially one that heavy! So you like the Molle II eh?
Yeah I do , the only real complaint about it is that their is only a very small padded area on the kidney strap , It has pals webbing on it but I dont see it being very practical that far back . I wish it had the full length pad like the ILBE and pals webbing closer to the front . They also could have put a top carry strap on the frame so its easier to move around off , it has one attached to the pack itself , but its thin and I dont trust it . Going to have to experiment with configurations , like dropping the sustainment pouches to the bottom of the ides so I can add on another pouch to the top side , things like that , Im also going to get the waist pack and attach it to pack like the field manual has it ………so for its a good pack . The old versions had the main pack and sleep system carrier as separate units , this one isnt like that , its more like a civilian pack with all as one unit . Unzip the flap inside that separates the compartments and its a BIG pack .
The field manual shows a 3 day assault pack strapped to it as well , The guy must look like a walking refrigerator !
Very well done Jarhead & impressive – even with CCR in the background! It is nice to see a face & hear the voice behind the writing.
My son has done a lot of Crossfit & have done it as well – it is probably one of the best exercises you can do. What Jarhead may have looked easy but it is very taxing & tests your endurance. Once you are in Crossfit shape, you can do most anything that requires aerobics.
Thanks Jason, but I cut out all the parts of me standing there huffing and puffing! haha!
I agree that Crossfit is one of the best exercise programs out there, but it’s tough!
One of the great things about it is that it’s free. Just make sure you learn how to do the movements properly so you don’t injure yourself.
INSIRATIONAL…. and serious, all the range training you do will not be of use if your jumped, surprised attacked with the up close and personal kind, at 62 I started a regime I found online of a 3day weights, 2days cardio, I could only do 10 &15lb dumbells at the beginning and maybe made 10 minutes at a walk on the treadmill, now it’s a 30 minute walk/run on the treadmill and into the 30-40lb’s with the dumbells, grand improvements after 3 months and now I look forward to working out versus the dread of it. I do not say this to talk of ME, I say this to confirm no matter the age something can be done to improve strength and endurance and it is all personal, no one else can challenge you to do it, but that added strength will be there when needed… now I’m looking for a self defense regime for old people, lol, the take them out kind, not the grapple and wrestle kind, any sort of fighting man to man (women included, I see them out there, tough and tougher then alot of men) all in all hand to hand fighting will wear you out, looking forward to everyones response and ideas and future posts, TY all for your contributions, thoughts become ideas then ideas become action….
Charles, I cannot recommend one particular video or style. I have limited training compared to some. But when I did train it was in a mesh style some guy put together that was highly effective. But it all comes down to one thing, practice, practice, practice. You NEED to spar and spar regularly. Two things I suggest. 1.) learn a couple of wrist locks. They are HIGHLY effective. 2.) learn some grappling techniques and practice your strikes. Maybe some type of ju-jitsu or judo for the grappling. Learn and practice quick strikes/moves to break; clavicles, feet, ribs, knees or hands/wrists and you’ll take the fight out of most people and if that doesn’t end the fight you’ll have a supreme advantage to finish it.
It can be fun bonding time with kids.
Walks with children provide opportunity for plant id, orientation skills, and all important STAMINA!
Emergency prep meeting places, evacuation routes can be gently introduced, too.
Hey Jarhead,
You look a lot younger than I thought.Lol.
I got at least twenty years on you. But you’re absolutely right about when the SHTF and being able to slug it out. I’m going to start today and see this through!
A few years back I remember grunting it out on a X country, winter, 20 km. night march with full battle kit, ammo and FNc-1, on snow shoes.
At the 15 Km RV point, the W.O.tried to coax the wasted newbies to fall out and rest with some hot coffee and munchies (a course fail) but we didn’t bite and told him to go screw himself – politely (I’ll never forget how wonderful the aroma of fresh coffee could be…absolute mental cruelty. lol). We kept going on pure adrenaline. We finally reached our RP two hours later with the last 200 metres on our hands and knees.
Thanks Jarhead, for the inspiration! :-) Whooa!
Thanks Watchdog! Unless you’re 70 you probably don’t have 20 years on me though.
Sounds like you’ve got the determination to get in shape though. Go for it!
I am a 3 day a week crossfitter and have seen the results in my everyday life. I would highly recommend it to everyone. A good instructor will scale the workouts to fit any ability and allow you to work your way into shape. I’m a true believer.
I usually do between three and four days myself. The four day week assures I’ll be sleeping good!
When I started crossfit, I would get winded going up stairs. What a difference it made. I do it at a gym and the group dynamic is awesome. I actually now believe I would be in shape for a SHTF scenario. I’m now trying to get my friends and other preppers I know converted.
e feature Jarhead:
As a US Air Force and Army Vet I am in shape…….round is a shape.
Keep on keeping on. You are helping more people thyan you will ever know.
“Terrorist Attack On America:
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Haha! Thanks, Yoda.
just found your site and i like it. i also just read your post about being in shape. i am retired now and somehow got lazy and weak.
i used to be in great shape and i am going to make the effort to get
back into shape as you mentioned. you are 100% right on being able to walk along ways if needed.
thanks.
ron
Good luck, Ron. Get out there and get back in shape. If you were there once you know what to do to get back there.
Excellent point, Jarhead. I recently went backpacking with an old friend. We used to go regularly 15 years ago, until he moved to another town. I continued to go; he didn’t.
When we went a few months ago, he was out of shape. On day 2 of the trip, we descended 500 ft, crossed a stream, and then ascended 500 ft. Going up the other side involved a lot of rest breaks and took almost 1/2 the day.
It’s one thing when your hiking schedule depends on it. It’s something else entirely when your life may depend on it.
Joe
Hey Joe. Seems like a lot of guys I went to school with have been hitting the booze, cheetos, and couch a little too hard as of late. 3/4 of them could barely hike out to the kitchen for another beer!
Thats the truth ! I even look at a a lot of 20 somethings , same thing ……………….At the gym some of those kids look at me in disbelief as the ” old guy ” is butterflying the whole stack with one hand ….quietly and controllably , while they are only doing 1/3 a stack with both hands making constipation sounds and slamming the weights …………sad . Cant do it without the noise ……ya cant do it at all .