You are here: Home » HEALTH and FITNESS » HEALTH and FITNESS: Survival of the Fittest

HEALTH and FITNESS: Survival of the Fittest


Welcome to the gym in Fuckanistan

Welcome to the gym in Fuckanistan

A large part of the audience here at DVM consists of individuals that are in positions requiring physical and mental preparedness for the rigors of dangerous situations. Often times in any aspect of life, fitness is dismissed from the daily regiment. Whether it be an issue of time or lack of equipment, fitness will often get tabled for the Xbox.

You may be located at various ports of call that may not have the traditional gym environment to work on a max bench press or a new personal record of treadmill. I am hear to tell you that your fitness does not require that type of pursuit.

I am a big believer that the best piece of fitness equipment is what nature gave all of us; our own bodies. That said, fitness pursuits do not require an equipment-laden, lycra-uniformed mega-gym (i.e. Bally’s and the like).

You only need a pair of sweats, a Tshirt, sneakers (preferably Nike [sorry, shameless product plug]), and you own imagination as far as the types of body weight exercises you can perform.

Over the coming months, I will be providing articles that will outline exercises, workout formats, and fitness applications for this very unique audience. It will focus on the many areas of fitness to include combat conditioning, interval training, functional strength, high intensity cardiovascular training, and circuit training.

In almost all of these cases, the only requirement will be time, a little bit of space, and your own physical self. An iPod with your favorite music ripping through your ears will help as well.

I hope to help take the guess work out of this for you by introducing you to a number of exercises and formats that will be brutal yet brief and beneficial in ways to keep you tip top for the challenges of the various duties you undertake.

If you are unsure about your present fitness level, seek the advice of a physician or other health care professional to ensure your ability to pursue an exercise regiment.

To get the ball rolling, let’s start here.


4 Rotations:
– 25 Push Ups
– 25 Crunches
– 25 Body weight Squats
– 50 yard Sprint
1 Minute Rest between each rotation


5 Rotations:
– 50 Push Ups
– 50 Crunches
– 50 Body weight Squats
– 100 yard Sprint
30 Seconds Rest between each rotation

Happy New Year, DVM Nation! Now go tear it up!


~Paul Zelinka
Chief Martial Arts Industry Correspondent

Paul Zelinka, is the owner of Titan Fitness & Martial Arts, a MMA, boxing, and fitness business located in State College, PA. Paul has been involved in the martial arts business since 1993.

Be Sociable, Share!


  1. Paul,

    Awesome article and positive message. I am a personal trainer as well ans a Certified TRX Suspension System Instructor here in Springfield Ohio. I am also a Marine Corp and Army Veteran who has the pleasure of training some of the finest men and women in our Armed Forces on one of the most intense functional pieces if equipment ever invented. I appreciate your passion for fitness and share your enthusiasm when it comes to getting the word out on the benefits of body weight training! I look forward to reading more of your articles on training all types of people at all types of fitness levels become the fittest they can!!

    Keep up the great work!!


      (Quote This Comment)

  2. Paul, I look forward to your articles. I’ve been training in Krav Maga for the past 5 or 6 years with a little Muay Thai and Jiu Jistsu thrown into the mix. I used to be into lifting weights and “hitting the gym”. Krav Maga has gotten me into the best shape of my life and I am a true believer in real world training that limits time with all of the expensive gym equipment. Now when I train outside of my martial arts classes I focus on practical exercises that require quick bursts of energy and strength (no jogging or long distance running). Any new training ideas you can throw into the mix will be greatly appreciated!

      (Quote This Comment)

  3. Great article Paul. I gave up largely on traditional weight room exercises a while ago. For me it is variations on pushups, pull ups, squats. A lot of exercises with kettle bells, a lot of stuff with rings . And a butt load of core exercises, from bridges to hanging leg circles to my favorite a bunch of roundhouse kicks over a chair on a huge heavy bag. (one of the best things I have found for obliques). And cardio, loads of cardio. High intensity sprints, endurance runs, cardio with weight on. Jumping rope, pretty much anything that can almost make me puke.

    And then I cross train with a lot of martial arts, climbing, swimming, rowing etc. One of the great things about doing EP and where I am at right now is that I get a few hours of gym time a day.

    The only gym stations I really hit anymore are those that can hit the medial tricep because I find it difficult to hit them with regular stuff.

    This stuff is hard, when I was coming back off of surgery after basically a year of doing nothing. It was a bitch trying get back in shape and I hope that I never have to do that again.

    And Jabari, just recently found the TRX system and I like that a lot.

    Keep the articles coming paul. I am always on the look out for something that will kick my arse.

      (Quote This Comment)

  4. Since I like to keep it real, I am a fat ass. So I will start on the beginner and advise progress. As of today, I am 207lbs @ 5’7″ tall (yes, I didnt know they stacked shit that high either). So I will begin the workout tonight chart my progress.

      (Quote This Comment)

  5. overlooked, or ignored 😉

      (Quote This Comment)

  6. Paul, this article was awesome! As a husband, father, full time student, part time employed, regular Joe, this is something that I love reading about… In the few free hours that I have, I don’t wanna spend ’em at the gym or worse, pay for a membership I’m not gonna use… This stuff is practical, useful exercises that I can do, in home, at 5:00 a.m. when I am up trying to be ready before the kids are out of bed. Once again, you and DVM have come through with some great, practical knowledge! Well done!

      (Quote This Comment)

  7. Good article, and you’re preaching what I practice! Most everything I do is HIIT workouts, with some long distance endurance thrown in now and then. At home I have a climbing rope, flipping tire, sled, sandbag, sledge hammer, medicine balls, some iron, lots of bodyweight-oriented stuff, and I love it. I got started a few years back at

    I’m appalled at the shape of most guys you’ll see out at the gun range, swaggering around with the xxl 5.11 tuxedos and latest tac-vest in Santa-size. You’d think there was a minimum weight requirement to be an honest to god redneck gun nut.

    I occasionally get invited in to run conditioning seminars for our fighters at the club, and most of the time I’m just hitting cruising altitude while they’re stumbling around looking for a barf bucket. And I average twice their age. I make them do lots of burpees, pushups, situps, squats, lunges, shadow boxing, mountain climbers, up-downs, sprawls, sledgehammer strikes to a tire, truck pushing, etc.

    I say all this just to back up the author, and say for certain, this stuff is fun, and it really works. Take a look here:

      (Quote This Comment)

    • Short burst stands to reason when you look at the time periods that the human body evolved into what it is today…Day of the Tiger Jumping Your Ass From the Brush at Close Quarters (or Vice versa).

      Explosive bursts of energy and speed to deal with Hunter and Hunted scenarios.

      Another bit I picked up from a nutritionist regarding losing/utilizing stored fat…your body’s PH state.

      The modern, process diet is almost poison. What it does is keep your body up in the acidic range. When chili dogs get stored, the blobuals are acidic. To keep this from burning soft tissue that they lie against, the body insulates and isolates them with a layer of water which makes it more difficult to access and burn.

      If you watch and keep your body slightly alkaline, this is eliminated and it’s much easier to access and burn the fat.

      You can goggle to find what keeps you alkaline and PH test paper is in all the CVS stores, etc.

      That and removing as much processed corn laden shit from the diet (to include feed lot fattened animal products).

        (Quote This Comment)

  8. Jim,

    have you heard of Mark’s daily apple? He preaches similar things to you, most interesting!

      (Quote This Comment)

  9. I actually made a thread on the DVM forum (in the H2H section because I couldn’t think of a better spot) re: working out before even having read this article.
    It focuses more on using weights and other equipment, though, but some more discussion would be great.

      (Quote This Comment)

  10. Great article Paul. I’m currently doing a program similar to yours, something I did when I was stationed at Fort Bragg. I see too many folks trying to do complex, odd workouts when really the basic workouts are key.

    I’m looking forward to seeing more of your training programs and articles. I think staying in shape is vital, no matter what you do.

      (Quote This Comment)

  11. Great article, Paul. I’m going to give the beginner workout a try. Do you have any recommendations for a good dynamic warm up? Also some dieting and nutrition facts couldn’t hurt! Looking forward to the rest of this series.

      (Quote This Comment)

      (Quote This Comment)

Leave a Reply

Your email address will not be published. Required fields are marked *

Upload Files

You can include images or files in your comment by selecting them below. Once you select a file, it will be uploaded and a link to it added to your comment. You can upload as many images or files as you like and they will all be added to your comment.