Strength Training Circuit

STRENGTH TRAINING CIRCUIT

The strength training circuit (STC) produces a total-body training effect for the development of strength and mobility. (See Table 9-9.) A sequence combining a CL, a military movement drill, and kettlebell exercises works every muscle group with active recovery between stations of exercise. The STC is best conducted at platoon level. The STC may be laid out around a running track, field, or any area of adequate size, and with access to climbing bars and kettlebells. This paragraph provides a diagram of the STC, using a running track, climbing bars, and kettlebells. (See Figure 9-34.) Conduct preparation according to Chapter 7 after a walkthrough and brief explanation of the STC exercise stations. (See Table 9-10.) The circuit may be completed in three rotations. Soldiers spend 60 seconds at each station. The instructor controls exercise time using a stopwatch and uses a whistle or horn to signal a change of station. At the end of all circuit rotations, recovery is conducted according to instructions in Chapter 7.

Table 9-9. Body segments trained in the conduct of the STC

Figure 9-34. Strength training circuit

Table 9-10. Equipment required to conduct platoon-size STC

Strength Training Circuit

Station 1: Sumo Squat
Station 2: Straight-Leg Dead Lift
Station 3: Forward Lunge
Station 4: 8-Count Step-Up
Station 5: Pull-Up or Straight-Arm Pull
Station 6: Supine Chest Press
Station 7: Bent-Over Row
Station 8: Overhead Push Press
Station 9: Supine Body Twist
Station 10: Leg Tuck

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George N.

George N. is the founder of ArmyPRT.com. While he never actually served in the United States Army, he has a passion for writing about military-related topics.

Born and raised in Bozeman, Montana, he graduated from George State University with an MBA in Actuarial Science. His hobbies include beach volleyball, hiking, fishing, and lifting weights

George is also a certified nutritionist with a passion for health and fitness.