GET HIT S&C - Strength & Conditioning

GET HIT S&C - Strength & Conditioning Scientific and strategic S&C programming for combat athletes (Boxing, MMA, Wrestling). GET H.I.T. S&C

09/01/2026

Elevated Double-Kettlebell Jefferson Curl

🔬 Scientific Explanation

The Elevated Double-Kettlebell Jefferson Curl develops controlled spinal flexion and posterior-chain range under external load. The combat athlete gradually flexes through the spine while the spinal and hip extensors regulate the descent from a lengthened position. The elevated platform increases the available range below the feet, making control—not maximum depth—the primary requirement.

🥊 Benefits for Combat Athletes

This exercise can improve active posterior-chain mobility, segmental spinal control, movement awareness, and the ability to manage light resistance through flexed positions. It may help combat athletes develop greater ownership of positions often avoided in conventional strength training.

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08/31/2026

Backward Run

🔬 Scientific Explanation

The Backward Run develops force production, coordination and spatial control while the combat athlete moves opposite the direction of vision. The reversed gait changes foot contact, stride mechanics and muscular contribution, increasing demand on the quadriceps, calves and lower-leg stabilizers.

🥊 Benefits for Combat Athletes

This exercise develops backward movement capacity, rapid foot contacts, ankle stiffness, positional awareness and the ability to maintain posture while retreating. It also challenges the combat athlete to reorganize movement without relying on constant visual confirmation.

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Engineering Combat Readiness Through Human Performance Science.

08/31/2026

MOVING BACKWARD CHANGES THE MECHANICAL PROBLEM.

Backward movement is not simply forward running pointed in another direction. It changes how the foot approaches the ground, how the lower extremity accepts force and how the combat athlete produces displacement.

Ground contacts generally become shorter and more forefoot-dominant. The quadriceps, calves and lower-leg stabilizers must coordinate repeated contacts while the trunk maintains orientation. The combat athlete must continue creating force without seeing the entire travel path.

This makes backward movement valuable beyond conditioning. It develops directional force production, ankle stiffness, positional awareness, coordination and the ability to reorganize movement under an unfamiliar demand.

However, it is not a direct imitation of defensive footwork. Fighting movement operates through stance, tactical positioning and opponent-driven decisions. Strength and conditioning develops the physical capacity that supports those technical responsibilities.

Train the capacity. Do not confuse it with the skill.

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Engineering Combat Readiness Through Human Performance Science

08/30/2026

Medicine Ball Burpee-to-Overhead Reach

🔬 Scientific Explanation

The Medicine Ball Burpee-to-Overhead Reach combines rapid whole-body repositioning with external-load management and changing stabilization demands. The medicine ball shifts from external resistance during the standing phase to an upper-extremity support interface during the burpee, requiring continuous neuromuscular adjustment as the body transitions between vertical and horizontal positions.

🥊 Benefits for Combat Athletes

Develops the ability to move quickly between positions without losing control while managing an external load. The combat athlete must support bodyweight, rapidly reposition the feet, recover an effective base, and immediately transition into the next action. This supports movement efficiency, positional recovery, coordination, transitional capacity, and work capacity during repeated high-effort exchanges.

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Engineering Combat Readiness Through Human Performance Science.

08/29/2026

Barbell JM Press

🔬 Scientific Explanation

The Barbell JM Press is a hybrid pressing and elbow-extension movement that increases the mechanical demand on the triceps while limiting the larger shoulder contribution associated with conventional pressing. During the descent, the triceps eccentrically control elbow flexion while the upper arm moves enough to maintain the intended bar path. The movement is then reversed primarily through elbow-extension torque, requiring coordinated control of the shoulder, elbow, forearm, and wrist.

🥊 Benefits for Combat Athletes

For combat athletes, the Barbell JM Press develops elbow-extension strength, eccentric control, and upper-extremity force capacity while requiring the shoulder and arm to maintain position under resistance. This can support the physical demands of punching structure, posting, framing, pushing, hand fighting, and controlling an opponent. Its value is not that it directly replicates combat technique, but that it develops the physical capacity to produce and manage force through the upper extremity.

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Engineering Combat Readiness Through Human Performance Science.

08/29/2026

Combat athletes need more than the ability to produce large amounts of force. They need the ability to produce the required force within the time available, transmit it through a controlled system, and then manage what happens afterward.

That is why explosive training cannot become a competition to see how much weight can be added.

Resistance should manipulate the force demand while preserving the intent of the movement.

ORGANIZE the system.
TRANSMIT the force.
DEPLOY the capability.

Then be prepared to control what that capability creates.

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Engineering Combat Readiness Through Human Performance Science

08/27/2026

Barbell Lower-Range Deadlift

🔬 Scientific Explanation

The Barbell Lower-Range Deadlift modifies the conventional deadlift by performing additional work within the lower portion of the pulling range before completing full hip and knee extension. This increases exposure to the joint angles where the combat athlete must overcome inertia while maintaining trunk stiffness, lumbopelvic control, foot pressure, and an efficient bar path. The controlled return and subsequent re-acceleration also create a rapid transition between concentric force production, eccentric control, and renewed concentric force production under continuous load.

🥊 Benefits for Combat Athletes

This variation develops more than maximal pulling strength. It increases lower-range positional strength, posterior-chain capacity, trunk stability, eccentric control, and repeated force production. For combat athletes, the value lies in producing force, controlling the load as direction changes, and then generating force again without losing mechanical position.

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Engineering Combat Readiness Through Human Performance Science.

08/25/2026

Combat athletes do not just need the ability to produce rotation. They need the ability to control what happens before, during, and after that rotation.

The trunk has multiple mechanical responsibilities. It can produce rotational force, transfer force between segments, stabilize position, resist unwanted motion, and decelerate rotation when the direction of movement changes.

That distinction matters.

Producing more rotational force without the capacity to control it can create movement without improving usable performance. The combat athlete must be able to generate the action while maintaining enough structural organization to manage the forces that action creates.

Rotational training should therefore develop more than movement.

It should develop movement ownership.

Create rotation. Transfer it. Control it.

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Engineering Combat Readiness Through Human Performance Science.

08/22/2026

Sandbag Hang Power Clean

🔬 Scientific Explanation

The Sandbag Hang Power Clean is an explosive, multi-joint movement that develops rapid force production through coordinated extension of the hips, knees, and ankles. Unlike a rigid barbell, the sandbag creates a less mechanically predictable resistance interface, increasing demands on grip, trunk control, force transfer, and load management as the combat athlete accelerates and receives the load.

🥊 Benefits for Combat Athletes

This exercise develops more than power. The combat athlete must generate force rapidly, transfer it through the body, manage the sandbag, and regain positional control during the catch. This develops explosive force expression while reinforcing coordination, structural control, and the ability to transition quickly from force production to force absorption.

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Engineering Combat Readiness Through Human Performance Science

08/20/2026

Heel-Elevated Barbell Hack Squat

🔬 Scientific Explanation

The Heel-Elevated Barbell Hack Squat is a lower-body strength exercise that positions the barbell behind the body while elevating the heels. Heel elevation alters the foot–ground interface, reducing the dorsiflexion required to reach depth while permitting greater forward knee translation and a more upright trunk. This increases the knee-extension demand and quadriceps contribution while the hips, trunk, and lower extremities coordinate to maintain position and control the barbell.

🥊 Benefits for Combat Athletes

This variation develops lower-body strength, positional control, and force production from deeper knee-flexion positions. For combat athletes, strengthening the ability to control and produce force with the knees flexed can support level changes, stance recovery, changes of direction, wrestling exchanges, and force absorption during rapidly changing positions.

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Engineering Combat Readiness Through Human Performance Science

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