Survival Fitness Training

If you’ve read the Survival Introduction, you know that I believe being in a good shape is required to survive. But I don’t want to let you figuring out everything by yourself. Specially since I can provide you some good advices.

But first let’s talk about the link between fitness and survival.

In a survival situation, your body becomes a weapon and a set of tools. Just like you keep your knife sharp, you should keep your body healthy and strong. To do that, some kind of fitness activity is necessary, specially with the kind of sedentary life that most people have.

Survival of the Fittest

The whole concept behind the phrase Survival of the Fittest is a good example of why you need to be fit. Basically, the animal that can adapt the best to a given situation will be able to survive. A lion could not survive in the arctic and a polar bear will have trouble staying alive in a jungle. That’s why you don’t find those animals in this kind of place.

But humans have an advantage. Thanks to our brain, we can pretty much survive anywhere. We are smart enough to know to build stuff and protect our bodies from dangerous conditions. The important concept here is ‘adaptation’. With our brain and our body, we can adapt to anything by building or making what we need.

The problem is that most of us grew up in cities and the knowledge of wild survival is unknown to most people. By studying bushcraft techniques and acquiring survival skills, you will learn how to adapt anywhere. I’m gonna say it again, but it’s all about adaptation : knowing how to survive in a specific environment.

There is, however, a constant that will define if you can survive anywhere or not. Knowing how to adapt is mandatory, but being able to carry out your adaptation is even more important.

The constant is your body.

  • It’s a Weapon.
  • It’s a Protection.
  • It’s a Set of Tools.
  • It’s a Vehicle.

Everything depends on your body. If you want to live, you need to have a body that can adapt anywhere. That means being able to walk, run, climb, swim, fight and so on.

But to do all that, you need to be fit! How to get fit and ready to survive all these stuff? You simulate it with exercices in the warm of your house 😉

Remember, only the fittest can survive.

The Primal Survivor Concept

Bear's Paw

If you’re on this website, it’s to learn how to become the fittest : Someone who can survive anything, anywhere. You can learn everything you need to know, but the theory alone won’t be enough. You need to practice. That’s the same logic for fitness. I can tell you how to do it, but at the end, you’re the one who decides to get fit and become a Primal Survivor.

Exercise regularly is mandatory to become a Primal Survivor.

The fattest is never the fittest.

Are you ready to reclaim control of your body?

Fitness and Survival

The best way to understand why fitness is such an important part of surviving, let’s see a few case scenarios.

In a survival situation, you might have to :

  • Walk for days, 4 to 8 hours a day.
  • Climb a cliff to progress or a tree to get some fruits.
  • Follow a prey that could become your dinner very quietly.
  • Crawling to catch a prey without being seen.
  • Defend yourself when an animal attacks you.
  • Sprint to get away from dangerous animals when you cannot fight back.
  • Carry a heavy backpack, your kids or your friend to get out of a dangerous area.
  • Building or digging a shelter.
  • Getting the hell out of your house when the SHTF
  • Escaping a herd of hungry zombies

And that’s just a few examples! I cannot list everything, but what you should understand from that list is that being fit is necessary in almost any survival situation.

The most important thing is to be able to deal with your own weight. You should be able to pull your entire weight with just your arms. Your legs should be able to handle even more than just your bodyweight. They are composed of the biggest and strongest muscles of the body and they are the muscles you will need when walking, running and lifting heavy things. For all these reasons, the workouts you will find on Primal Survivor are mainly bodyweight workouts, also known as calisthenics.

Survival Fitness Training

The workouts will focus on functional strength. The strength that you will need in a survival situation. They will also target your cardiovascular system to improve your endurance but adding a few cardio-only workout, like running, biking or swimming, will greatly improves your condition. Stretching should also be an important part of your routine.

A good survival fitness routine should give you :

  • Strength to carry heavy things
  • Endurance to walk all day
  • Flexibility to improve your muscle coordination
  • Reflexes to react fast enough to stay alive

To provide all that, each fitness routine will be composed of a set of workout belonging to one of the following category :

  • Strength Workout : Slow workout targeting muscle hypertrophy
  • Endurance Training : Aerobic workout like running to improve your cardiovascular system
  • High Intensity Training : Intense workout to push your body to its limits. Improve strength and cardio.

The optimal way would be to do each of these workouts :

  • 2 to 3 Strength workouts per week
  • 1 to 2 Endurance workouts per week
  • 1 to 2 Intense workouts per week

I know that for most people this might be a problem due to time limitations. If that’s your case, you can focus on doing 2 to 3 intense workouts per week. Each workout should not take longer than 20 minutes and it will get you in shape in no time.


You can often hear that fitness without nutrition is useless. And it’s true. Even if you workout, if you eat junk or processed food all the time, you won’t see any result and you won’t be able to improve your health.

You will find nutrition information on this website later, but to get you started, here are a few rules to follow :

  • Avoid processed food.
  • No junk food.
  • Eat plain food that has not been processed by humans.
  • Vegetables are the best.
  • Don’t drink sugar (Soda, Fruit juice, etc). Water only. Milk is okay as long as you don’t drink 2 litres a day.
  • Eat a lot of protein. (meat, fish, nuts)

If you follow these simple rules, your body will change tremendously. Try it for a few weeks and you will see!

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