Train Like A *District 12* Tribute: Hunger Games Workouts

The District 12 Tributes have no where near the access to workout equipment that the Career Tributes have. Where the D12 Tributes excell is their ability to move through wilderness terrain. To replicate that, we're going to do runs outdoors, preferably on uneven terrain – most hiking trails will do well, or even running off trail. We're also going to work in Parkour Skills and field skills – running and cutting drills.

In terms of strength training – we're going super minimal: Your body, a single kettlebell, and possibly a tree branch. If you've never done pullups on a tree branch before, the first thing you'll notice is that you have to switch directions every set (because the tree branch angles up in one direction). The next thing you'll notice is that it's hard to hold on to. You're going to have to suck it up, District 12. This is one more case where having a harder time training and less equipment will make you stronger for competition.

With only one kettlebell, we're going to have to manipulate the difficulty of the exercises to simulate heavier or lighter kettlebells. A sots press with is going to be ten times harder than a push jerk, even with the same weight kettlebell. Likewise, we're going to use the same kind of exercise manipulation to adjust the difficulty of the pushups.

Every part of training is going to be more difficult and require more of you, District 12 Tribute. More creativity, more technique, more toughness.

This is to your advantage – there is nothing easy or comfortable about The Hunger Games, so there's no reason to make your training easy or comfortable either.

May the odds be ever in your favor.

MONDAY: Kettlebell Strength Training

Kettlebell Juggling (freestyle) x 5:00 (rest as needed)

Overhand Monkeygrip Pullups on a tree branch (switch sides each set) 6 x 90% of max reps

Hardest Kettlebell Military Press variation 5 x 10L+10R (drop set as needed)

a.) Push Jerk
b.) Push Press
c.) Push Press -> Slow Negative
d.) Strict Military Press
e.) Strict Military Press w/Slow Negative
f.) Seated Military Press
g.) Sots Press

Pistol Squats 3 x 3L+3R

Kettlebell Goblet Squats 5 x 5

Kettlebell Snatches x 5:00

Tactical Lunges 3 x 20

20 minute jog on uneven terrain

TUESDAY: Mobility

Parkour/Freerunning
Climbing
Hiking

WEDNESDAY: Bodyweight Strength Training

Practice Field Skills: Spriting, Cutting, Sprint from fall, ect. (S-Phase DVD would be ideal)
Practice Punching and Throwing mechanics (S-Phase "Peg Board" Hip Drill)

Overhand Monkeygrip Pullups on a tree branch (switch sides each set) 4 x 80% of max reps

Hardest Pushup Variation Possible 5 x 15 (drop set as needed)

a.) one arm pushups
b.) windshield wiper pushups (spiderman pushup with straight leg)
c.) spiderman pushups
d.) pushups
e.) knee pushups

Airborne Lunges 5L+5R, 4L+4R, 3L+3R, 2L+2R, 1L+1R

Distance Jumping x 100 feet

Walking Lunges x 50 feet, Bear Crawl x 25 feet, x 5:00

Fast Run on uneven terrain x 5:00

THURSDAY: Mobility

Parkour/Freerunning
Climbing
Hiking

FRIDAY: Work Capacity

5 x 50 meter sprints

As many rounds as possible in 20 minutes:

25 kettlebell swings
bear crawl x 50 feet
walking lunges x 100 feet

SATURDAY: Survival

Wilderness Survival Class
Red Cross Wilderness First Aid Class
Outdoor Survival School

SUNDAY: Food

Hunting or Fishing

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