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Rogue One: How to Train Like a Jedi

how to train like a jedi

After taking a staggering 706.1 million dollars at the box office and being enjoyed by both old and new fans, Rogue One was easily one of the best films of 2016. So it got us thinking… what would a Jedi training routine look like?

Patience young padawan, over time this Dagobah training system is sure to get your midichlorians fired up.

1. THE HANDSTAND

Handstands are amazing for shoulder strength and those odd occasions you need to overhead press the Emperor and throw him to his doom.

Start in a push-up position with your feet against the wall. Walk your feet up the wall while moving your hands inwards towards it.

Keep your core tight by squeezing your belly button into your spine and squeezing your glutes. Aim to get your nose to the wall.

Once you’ve mastered this it’s time to go for a full handstand.

Place your hands close to the wall and look between them. With one leg straight and the other bent, explosively push off the bent leg and kick them towards the wall. Hold it!

Bonus Exercise: Raise an X-Wing from the swamp while holding.

2. JUMPING

If there’s a better way to get from one land speeder to another or evading a lightsaber attack then please let me know!

Explosive power through your legs will be a combination of strength and speed.

On the box jump you need to concentrate on jumping. I know that sounds obvious but many people get this exercise wrong and don’t really jump – they just get their feet on the box really quickly with no hip movement.

Aim to jump while getting your hips high. Always open up your hips at the top by standing up straight and step off off the box – don’t jump.

3. SITH CHOPPERS (A.K.A WOODCHOPS)

Rotational strength will serve you well in a saber battle young padawan!

Start by kneeling parallel to a cable machine in a lunge position. Your leg closest to the machine should be up. Grasping the handles in a lightsaber grip, rotate on a 45 degree angle from cable stack to opposite hip, follow hands with eyes and aim to rotate through the hips.

Brace your abs by pulling your belly button into your spine.

4. PULL-UPS

Because you never know when you may throw yourself down a chute and end up hanging from a TV aerial in cloud city.

Use a mixture of grips but always focus on driving the elbow down and back, this will help utilise
the large muscles in your back opposed to the smaller biceps.

If you can do 10 or more then it’s time to add some resistance. If you don’t have Yoda available as a backpack then you need to invest in a dipping belt.

SAMPLE JEDI WORKOUT

A1 – BARBELL DEADLIFT 4 × 6-12
A2 – BOX JUMP 4 × 6

B1 – PLYO PUSH-UP 4 × 6-8
B2 – MIXED GRIP PULL-UP 4 x MAX

C1 – DUMBBELL REVERSE LUNGE 3 × 20
C2 – DIPS 3 x MAX
C3 – DUMBBELL ROW 3 × 20

D1 – WOODCHOPPERS 2 × 20/20
D2 – MED BALL SLAMS 2 × 20


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