You could order a copy of the US Navy Seals Physical Training Regimen.

As a printout, it's about 3.5 inches thick.

It would be best if you first prepared by downloading and mastering The Tibetan Rites, which are the gentlest route to general fitness I know, and come with a beginners version to be mastered before tackling the real thing.

The best fast route to hand to hand competency is one of the Krav Magda courses available.

Krav Magda was developed to be used by Joe Everyman, and is nothing if not practical.

These are a few things an individual can do, but finding a group and getting everyone ready to work as a team is the bigger challenge.