Hip and core strength would be massively important in the operation of the 3D Gear, so there will be a large emphasis on developing these.
|We're gonna need a lot more hip strength, here, guys.|
Cadets' Strength and Conditioning Workout
- 5 Pull-ups
- 5 Dips
- 5 Depth Jumps
- 5 Sandbag/Log Overhead Presses
- 10 Push-ups
- 10 Sit-ups
- 10 Jump Squats
- 10 Sandbag/Log Cleans
- 15 Hip Thrusts
- 15 Plank Lifts
- 15 Side Plank Lifts
- 15 Sandbag/Log Deadlifts
- 30 Second Straight Bridge
- 30 Second Plank
- 30 Second Side Plank
- 30 Second Sandbag Drag
- The pull-ups can be any grip you like. Actually, I would recommend changing your grip, just so you can train pulling in different ways. You can even change in between rounds. If you can't do pull-ups, you could even do jumping pull-ups, where you jump up while holding the bar to utilize momentum in the pull. Make sure to use a full range of motion, even to the point of doing chest-to-bar pull-ups.
- The dips can be close or wide, but you should always go as deep as you can and have a full lock out at the top of the movement.
- For a depth jump, you'll start with about a 12 inch box or step. You take a step off and the simultaneously land with both feet, dropping your hips into a partial squat to absorb the shock of the fall. You don't really jump off, you just step. After a few successful workouts, add a few inches to the exercise. This is very good for training your ability to absorb force on a jump, which will translate to better rebound in jumping.
- The sandbag or log should be relatively heavy, because you're only doing five reps, but be careful not the drop it on your head. If you feel like you are going to drop the weight, just let it go and get out of the way.
- On any of the bodyweight movements, if they become too easy, add a weighted vest to the workout.
- Your jump squats only require your feet to come off the ground. You don't have to jump very high, although you can if you want to. It might be good to do high jump squats every few attempts of this workout.
- The basic mechanics of the clean start out like a deadlift, but once the weight hits mid-thigh, you use a hip pop, a shoulder shrug, and a high-pull (like an upright row) to pull the weight as high as possible, before diving into a squat underneath it and shooting your elbows forward and underneath the weight so that it rests on the fronts of your shoulders. You should be in a full squat at the bottom and then, to end the movement, you drive your hips forward to lift the weight. You may drop the weight from here to start the next rep or reverse the motion to go back down. With the sandbag, you'll be gripping the outside of the bag, so you'll get some good grip training from it. With the log, you'll have to modify your technique by using an alternating grip (one hand over the top, one under it) and then getting both hands underneath it during the pop/shrug/pull portion of the lift.
- For the hip thrusts, you will lay flat on the ground, with your knees bent and feet up towards your butt, flat on the ground. From this position, you will drive your hips up, pushing your feet and your shoulders into the ground. The top of the position should have your torso and legs from shoulders to your knees in as straight a line as possible.
- For plank lifts, begin on your hands or forearms in a basic plank position, remembering to keep your body straight and hips neutral. From this position, you will drop your hips to the floor slowly and then, once they touch, reverse the motion to return to the neutral position.
- Side plank lifts are performed the same way as plank lifts, but just in the side plank position.
- You should make sure you have the sandbag or log as close to your legs as possible on the deadlift. From this position, squat down with your head up and your back straight. Your upper body will lean forward to counter balance you. Keep your arms straight, think about pushing your heels through the floor and driving your hips forward. The motion for the deadlift comes from the hips. Don't focus on anything else. Grasp the weight, plant your feet, tighten your core and DRIVE your hips! At the top of the movement, lock your hips forward and your shoulders back. Be careful not to bend your arms or shrug. Reverse the movement in the same exact fashion, keep everything tight and release the weight down while pushing your hips back.
- The straight bridge is performed by propping yourself up on your hands and the bottom of your heels, while keeping your hips up and your body in a straight line. It is the opposite of a plank.
- For the sandbag drag, you can pull it in any way you like-- walking backwards, forwards, sideways, one armed, under your legs or whatever way you can think.