Ferrigno Fitness Recovery Conditioning Drill 3 3 Cone Drill Technique

Conditioning Drill 3 3 Cone Drill Technique

Summary: Conditioning Drill 3 is a physical training exercise that is conducted to improve the upper body’s strength and endurance. It is designed for the military personnel to develop their physical fitness to prepare them for rigorous activities. This article will provide detailed information about the conditioning drill 3, including its purpose, execution, and benefits. By the end of the article, readers can understand how conditioning drill 3 can help them improve their physical fitness.

1. The Purpose of Conditioning Drill 3

Conditioning Drill 3 or CD 3 is a particular type of exercise used by the US military personnel to maintain their physical fitness. It is an essential part of the morning physical training routine for soldiers that are forced to be fit and maintain their physical fitness levels. The purpose of CD 3 is to develop strength and endurance in the upper body muscles such as shoulders, arms, chest, and back muscles. This exercise is also designed to facilitate the recovery from different injuries, as it strengthens the affected body part(s) to make them fast recover.

CD 3 requires no equipment, making it a convenient option for outdoor workouts, where there is not enough equipment available. The goal of CD 3 is to improve muscular endurance and make the soldiers physically ready for varied tasks, roles, and physical requirements of the military.

The execution of Conditioning Drill 3 is rigorous and involves many repetitions. The exercise comprises seven movements and is performed in sequence with a 60-second interval between each movement. By performing this series of exercises, individuals increase their physical stamina and endurance, which are essential qualities in active-duty service.

2. Execution of Conditioning Drill 3

As mentioned before, CD 3 comprises seven exercises. The following paragraphs will discuss each exercise’s details in providing full information on how to perform the complete CD 3 exercise.

a. Power Jump with Arm Swing

Begin in a standing position with your feet shoulder-width apart, arms at your sides. Lower into a quarter squat, then explode upwards, swinging your arms while jumping upward. Repeat this movement for 10 repetitions.

The power jump with an arm swing is fantastic for improving explosiveness, leg power, and coordination. Additionally, it will establish strength and stability in the lower body muscles such as glutes, quads, hamstrings, and calves.

b. V-Ups

Start by lying on your back with your legs straight, arms fully extended above your head. Keep the legs and arms straight while contracting your core muscles to lift your legs and torso off the ground. Touch your toes and return to the starting position. Repeat this for ten repetitions.

“V-ups” is challenging, focusing on strengthening the abdominal muscles and hip flexors’ endurance and stamina.

c. Mountain Climbers

Get into a plank position (i.e., the extended push-up position), bend one knee, and pull it towards the chest while keeping the other leg straight behind you. Quickly alternate between legs, switching as quickly as possible. Putting the knees to the mid-axis of the chest is necessary for a rigorous workout, and that should be done ten times, which means each leg should perform ten reps.

Mountain climbers are a dynamic core exercise that also develops upper-body strength and improves coordination. It’s such an effective workout that it positively influences the maximum oxygen consumption capacity or VO2 max.

3. Benefits of Conditioning Exercise 3

Here are some of the significant benefits of conditioning Drill 3:

a. Upper Body Strength

The CD 3 is designed to develop the upper body’s strength of those who perform it regularly. Upper-body muscles like chest muscles, shoulders, and arms work hard to keep up with the demands of this exercise, leading to better muscle growth.

Besides, the shoulder blades, which are often ignored in traditional workouts, also get a good workout throughout the CD 3 exercise.

b. Improved Cardiovascular Endurance

CD 3 exercise contains many repetitions that push you to work continuously, challenging your cardiovascular system to keep up. By doing so, CD 3 helps you to improve your endurance capacity, allowing you to perform longer and more intense activities without getting easily tired.

c. No equipment needed

CD 3 needs no equipment, so it is an excellent exercise option for those who want to workout outside home or gym environments. You can complete the exercise anytime, anywhere without any setup search or investment.

4. How to execute Conditioning Drill 3 Effectively?

The most significant factor towards the effectiveness of the CD 3 exercise is consistency. The exercise should be done regularly to gain its purpose and effects. Here are some tips to execute the CD 3 exercise effectively:

a. Start Slowly

DO NOT rush while beginning the exercise. Start from the first exercise and while performing, take a minute or two to adjust your body and understand the move itself. Take breaks when required and concentrate on the correct form.

b. Be consistent

To see the intended benefits, one must be consistent with the training regimen. Consistency stimulates growth within the muscles, strengthens the body, and helps promote balance within the muscles. Start with twice a week and gradually increase to five times.

c. Healthy Diet

Having a healthy diet is necessary for any workout to show results. A diet rich in the essential nutrients needed for muscle formation and recovery can improve the effectiveness of CD 3. Proper and adequate nourishment is crucial for overall health, including fitness levels.


Conditioning Drill 3 is a High-intensity exercise that challenges the upper body’s core muscles, particularly the shoulders, chest, and arms. It is simple to execute, requires no equipment, and can be done anywhere, from home to outdoors. The exercise is functional and delivers numerous benefits, including increased strength, endurance, and cardiovascular capacity. Proper execution and consistency are essential for experiencing the many benefits that the CD 3 exercise offers. So, if you’re ready to try something new in your workout routine or take on the military challenge, give Conditioning Drill 3 a go!

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