During an academic conversation with my friend Matt Vincent, the issue of being strong and awesome came up as a topic, as it always does. Matt shares a lot of the same ideas about training, life and our love of our big Bear friend, Jason Pegg. Two topics were of note. The first was how to avoid being raped and the second was how to train if we knew the apocalypse was coming. This spill is on the former.
First, you gotta have some strength in the legs and hips . This is paramount when you initially have to take an athletic stance to not be thrown down. Keep the legs strong and bent and in an athletic position. You need to learn to brace yourself against the agitator.
- Solution: Squats, Deadlifts, some single leg work and box jumps
Second, you need to combine this lower body work with strong shoulders and lats. This will allow you to engage and toss the foe once your base has been set.
- Solution: Pressing, chin-ups/pull-ups, rows, dips, push-ups.
Third, you must have good grip and arm strength. Grabbing cloth, arm or a throat to dissuade the penetration is a good way of warding off the attack.
- Solution: high rep DB rows, curls, towel/rope chins and pulling a sled with a rope.
Fourth, you need to have a strong core to maintain balance during the struggle.
- Solution: Deadlifts, good mornings, back raises, straight leg deadlifts, swings, hanging leg raises, sit-ups and the ab wheel.
Fifth, you need some footwork to shuffle and move quick to avoid anal assault.
Finally, you need to be in some kind of decent shape - this is not a marathon fight (few are, no fights are 3 rounds like the UFC fighters engage in). I recommend short bursts of physical activity.
- Solution: Prowler, sled work, sprints, stair sprints, hill sprints.
In addition, Matt pointed out to me that while a smaller man may be more agile, a bigger, stronger man is always harder to contend with. So don’t be “that". Be strong enough to fight but agile enough to move and have the lungs to fight it out. Some of these suggestions might seem somewhat familiar to you. If they do, then my point has been made. If you are still stewing about the surface of this article, I suggest looking a bit deeper. No pun intended.