attack on titan: cadet 3DS training

attack on titan: cadet 3DS training

This will be one of three workouts, based on attack on titan. In the series, the cadets need extreme leg strength to be able to use the 3D manuver gear. if you have seen the show, you will know that they can jump high and run fast. This workout can be used with a weigthed vest.

Day 1
-50-800m uphill sprint (longer run, less rounds)
-frog jump 100m
-crossak jump 100m
-duckwalk 100m
-sprint 100m
-toe jumps 100m
-one legged jump 100m each
-squat 100
-jump squat 50
-jump ups 50 each

Day 2 (done with sandbag)
-run 3k
-skip 2k
-zigzag 1k
-lunges 1000
-crabwalk 1k
-skater jump 500m
-sprint 200m
-dept jump 20

Day 3
-(do 6-12 seconds isometric squats)*
-jogging 5min/ 3 (25-30 miles/ph)
-squat jump 10/3 (30% max weigth)
-jumping lunges 10/3 (same weigth)
-clean jerk 10/3
-horse stance 3min (20% max weigth)
-squat with 50% bodyweigth 50/3
-pistol squat 50 each leg (use wall/ chair for balance)

• on day 2, with sandbag, means you must carry it through the entire workout, even on the dept jump
• *on the iso squat, take a amount of weigths you CAN'T lift, and try to lift it for 6-12 seconds
• on 30% max weigth, it means if you max 100 than you use 30
• use 30% of max on jumping lunges
• on horse stance, i would suggest holding it in a front squat position, and remember to keep your thigs parrarel to the ground
• when you are able to do the squat  with 50% boodyweigth add 10%