Pull-up & Hang:
- The exercise is to be conducted simultaneously, the timer is to start when hands and on the bar and the body in full dead hang.
- Each pull-up is to be conducted from the full dead hang and chin over bar. Once pull-ups are completed, the person is to maintain the hang for the remainder of time.
- The person has the full time to complete the pull-ups and must complete them in the full time without letting go of the bar.
Bench Press & Push-up:
- The Bench Press is to be conducted with heels on the ground and in front of the hip-crease, back arch is allowed as long as glutes are touching the bench.
- The Bar is to touch the base of the sternum with a slight pause, the wrists are to be inline with the elbows at the touch.
- The Push-ups are by cadence with hands shoulder width apart, the chest is to touch the ground at down, the arms are to be locked at up, the body is to remain straight.
- The exercise is to be conducted with the hands outside of the feet and the bar stationary. The exercise is completed when the lifter is standing straight with the bar motionless.
- Hands must remain in contact with the bar while lowered. Mixed grip or straps may be used in testing, however, beginner lifters should lift for as long as possible with neutral grip.
- Belts are not to be used in testing as the deadlift in correct form is a measure of core and back health.
- Standard 20m shuttle run test.
- Standard 2.4km individual run.
- The Pack March is to be completed as individuals, the pace is to be 10 minutes per Km. The weight is to be achieved through backpack, weight vest or a combination of both.
Members between 18 and 40 years old should achieve at least Level 0 as a minimum standard. Level 1 is the standard for Cadre members.
The purpose of fitness testing is to ensure personal discipline, health and strength is achieved throughout the group. A combination of Strength and Fitness exercises ensures a balance amongst members whilst performing more practical activities as well as members focusing on their weaknesses. Those overweight will struggle to meet the basic standards for Fitness, whilst those underweight will struggle to meet the standards for Strength, whilst those untrained will struggle to meet all standards.
The testing is simplified to 6 measures, however, Strength training should be well rounded with a combination of low and high rep training and more combination of exercises including shoulders, back and legs. Fitness and conditioning training should include rowing, swimming, boxing, wrestling and practical circuit training including stores carries and tire flips.
Training programs should be tailored to an individuals needs:
- Those underweight should conduct 3-6 days a week of strength training, with 1-2 sessions of conditioning, either on top of or separate.
- Those overweight should conduct 3-6 days a week of conditioning, with 1-2 sessions of strength training, either on top of or separate.
- Those who require work in both should conduct 3-6 days a week of training doing both Strength at the beginning of the session and Conditioning at the end.
Running should be conducted at least once a week.
Pack Marching should be conducted at least once a month.
Current Melbourne Cadre Training Program A
- Strength - Push; 4 x sets Bench Press, 3 x Strict Press, 3 x Dips, Chest Accessories
- Conditioning - Sprints or Circuit
- Strength - Pull; 4 x Pull-ups, 3 x Barbell Row, Back Accessories
- Conditioning - Boxing; Pad work, Bag work
- Strength - Legs; 4 x Squats, 3 x Romanian Deadlifts, 3 x Step ups
- Conditioning - Rowing
- Strength - Push; 4 x Strict Press, 3 x Bench Press, Shoulder Accessories, Push ups
- Conditioning - Polymetrics or Circuit
- Strength - Pull; 4 x Chin-ups, 3 x Barbell Row, Back Accessories
- Conditioning - Boxing; Pad work, Sparring
- Strength - Legs; 4 x Deadlifts, 3 x Lunges, Core Accessories
- Conditioning - Rowing or Circuit
- One of the following, Pack March, Hike, Swim, Rest.
For Strength Training the sets are based on order of exercise, first exercises being the primary focus of the day, e.g Bench Press on Chest dominant Push day. For Strength Training the reps are based on order of exercise and periodisation. Training cycles are to be done on 3 month training blocks, starting with high volume and finishing the 3 months with a 1 rep max test.
Example of Rep range scheme for Strength training.
- Primary exercises the focus is on 6-8 reps, if the lifter can not perform at least 6 reps for every set then the weight is too heavy, if the lifter can perform 8 reps for every set then the weight is too light.
- One should stay at a weight until they can achieve 8 reps consistently or the month is over.
- Secondary exercises the focus is on 8-10 reps with the same ethos as above.
- Accessory exercises are 12-15 reps.
Primary - 5-6 reps
Secondary - 6-8 reps
Accessory - 10-12 reps
Primary - 3-5 reps with the final week being a 1 rep max test.
Secondary - 5-6 reps
Accessory - 8-10 reps
The Website in the future will be updated to have a Training Tab for programs, further information, FAQs and training tips. In the meantime if you are not a member of our organisation and are interested in getting started in the gym, find demonstrations on YouTube from multiple sources as to instruction for conducting the exercises above.