I’ve been running through the Violent Nomad workout routine since I’ve read about it in the 100 Deadly Skills book.
It’s one of the best and simplest workouts you can do anywhere. You don’t need a gym full of fancy equipment. Use your imagination and get creative with the exercises.
Part of living a preparedness lifestyle is maintaining a level of fitness. Having the ability to turn your defense into an offense when a good day goes bad.
Violent Nomad Workout Routine
- 1 push exercise – The push exercise can be push-ups or a standard bench press. I started out with push-ups until I acquired an Olympic style weight set to incorporate into this workout.
- 1 pull exercise – The pull exercise can be lat pulldowns, bent over rows, kettlebell swings, or any other exercise that has a pulling movement associated with it. For this portion, I use my TRX suspension training system and perform the “Low-Row” exercise which is more or less a reversed bent over row using your bodyweight.
- 1 rotational exercise – The rotational exercise is to build up your core and get you accustomed to striking a heavy bag. I alternate between ground elbow strikes and standing elbow strikes.
- Cardio in the form of short sprints – I don’t necessarily sprint. I prefer a half-mile run at a moderate pace.
For the push, pull and rotation exercises, perform a max set each time for a total of 5 rounds.
I like keeping it stupid simple. Workouts should be functional and provide you with strong and enduring hearts, lungs and muscles. Bodybuilders are strong and look intimidating but their workouts lack anything ballistic. The first time they sprint or commit to any dynamic movements – they run a high probability of ripping or pulling a muscle. A marathoner can certainly run long distances with hearts, lungs and muscles trained to be very efficient with oxygen but they probably wouldn’t last 10 seconds in a fight. Your goal should be somewhere in the middle. Be able to fight, run and then fight again… endurance to fight or carry a loved one to safety is much different than the endurance required to sprint a half mile. Violent Nomad Workouts combined it all together – run, fight, run, and then some. – Clint Emerson
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