Something that is overlooked is athleticism. I have seen huge gym monkeys taken down by little baseball players because they didn't have an ounce of athleticism. I don't care how much you can bench, squat, curl, etc. If you are goofy, you are going to lose. I strongly recommend training in empty hand combat, martial arts, defensive tactics, etc. Not many people fight on a regular basis unless it is your hobby or profession. I would say that for the average Joe to get out of the S#@t, you need the right mindset, common sense, and some athleticism.
Don't get me wrong, I am not saying to hang out on the couch all day and eat doughnuts. It's important to be physically fit-whether that's 30 min. of cardio and a little weight training 3x a week or going to the gym everyday. It's also important to know what to do when you need to do it.