One additional bit of physical training that I didn't see anyone mention but might be more valuable than any of the other types: stretching. You might be 'out of shape' but if you stretch regularly, you are far less likely to injure yourself seriously if put in a physically demanding survival-type situation.

Personally, I used to be a competitive triathlete, Master's open water swimmer and mountain bike racer. I could literally exercise all day and get up and do it all over again.

Now, 5 years and one 16 month old new baby later at age 35, I'm pretty much totally out of shape and about 15 lbs heavier than my former 'fighting weight' (depressingly, that's AFTER losing the swimming and cycling muscle mass). But because I still stretch, I know I can easily swim 2 miles, hop on my mountain bike for 3 hours, kayak for 4 hours and even walk around almost all day for two days straight with few problems except somewhat sore muscles for the next couple days. I know I can do all these things because I've done them and without any joint injuries which might prove lethal in a 'survival' situation.

Also two types of very important physical strength that I didn't see mentioned are 'core body' and grip strength. If you do a minimum amount of exercise to keep your stomach, obliques and back muscles strong, you are also far less likely to get debilitatingly hurt than if you don't. 'Throwing your back out' twenty miles from nowhere just isn't an option!

Grip strength should be self-explanatory but is highly underrated. I know I need to work on it more. I wouldn't be able to hang on for very long if my life depended on it, certainly not like when I used to rock climb back around college.