…So you’ve made it to the top of your safe place; at least for now you can chill out and recover whilst planning your next move. You aren’t the only one who thought that this may be the best place to come- there are others up there…time to team up and get the fuck out of the wider area to somewhere more permanent. One problem…those little flesh eating blighters are at the bottom of the ledge and are slowly piling up.

This calls for aggression and strength- grabbing some heavy boulders you launch them off the ledge and onto the amassing horde below. Then with the help of a few friends you gruel a massive boulder up and push it down the bank creating a giant zombie pate…its time to move, and fast!!!

After getting down you’ll need to make a sprint for it and then get a wiggle on again before they close in…but it’s just typical that someone has taken a tumble on the way down and can’t run or walk. Now as tempting as it may be to leave them as zombie bait, that’s not an option- you’re going to have to carry them.

No time for sloppy team co-ordination, you need to get them across your shoulders and solo this one for few hundred metres until you have space…so that’s what you do! Trust me this is going to hurt, but sometimes that’s the best option. Better make that time in the gym count….to be continued…

Being strong is massively important no matter what activity you are doing; your less likely to get injured, you’re more efficient, and you’ll be able to forcibly manipulate the environment to your advantage. Above there are a few examples of how strength directly applies to a performance (again its worst case, but that can bring out the best in you). Lifting, throwing, sprinting and carrying are all key examples of functional strength applications- every single one is essential…without strength these attributes become limited. Become stronger!!

Take away tip from part 2:- develop your strength; use a quality over quantity approach, and always maintain it. Squat, lunge, hinge (deadlifts), push (press-ups, overhead press), pull (rows, pull-ups) and carry. Start with bodyweight and perform everything correctly before moving on and adding load. Once you can do it efficiently, then condition the movement and develop your ability to repeatedly carry them out.