The Strength Training Circuit (known as STC) consists of ten sequenced exercise stations using strength training equipment and climbing exercises performed for a designated time until all exercises have been completed.
Movement and distance between stations may be varied and may include exercises from Military Movement and Running Drills.
This is a total body resistance circuit that promotes muscular endurance.
The amount of weight and the length of rest intervals can be increased or decreased to target other components of physical fitness.
The Strength Training Circuit exercises consists of the following exercises:
- Sumo Squat
- Straight-Leg Deadlift
- Forward Lunge
- 8-Count Step-Up
- 5A. Pull-Up
- 5B. Straight-Arm Pull
- Supine Chest Press
- Bent-Over Row
- Overhead Push-Press
- Supine Body Twist
- Leg Tuck
SUMO SQUAT
The Sumo Squat is the first exercise in the Strength Training Circuit.
The starting position for the Sumo Squat is the Straddle Stance position with the feet slightly wider than the shoulders and the toes pointing outward.
Hold a single kettlebell with both hands in front of the body, palms pronated to face the body.
Figure 13-1 on page 13-2 shows the exercise as a Soldier conducts it for one minute at station 1 of the Strength Training Circuit.
Cadence
The cadence is always slow:
Count
● On count 1, squat while leaning slightly forward from the waist with the head up.
Move downward until the upper legs are parallel to the ground.
● On count 2, reverse the movement performed in count 1 to return to the starting position.
● On count 3, repeat count 1.
● On count 4, return to the starting position.
Repetitions
● Complete one minute of repetitions, stopping to rest if necessary, or adjusting the weight and range of movement to match the required performance.
Figure 13-1. STC1 Sumo Squat
STRAIGHT-LEG DEADLIFT
The Straight-Leg Deadlift is the second exercise in the Strength Training Circuit (see figure 13-2).
A Soldier conducts the exercise for one minute at station 2 of the Strength Training Circuit.
Cadence
The cadence is always slow:
Starting Position
● The starting position for the Straight-Leg Deadlift is the Straddle Stance position.
Hold the kettlebells in front of the legs using a pronated grip.
Keep the knees slightly flexed—not locked—and in the same flexed position throughout the exercise.
Count
● On count 1, flex forward from the waist, keeping the head in line with the spine to avoid extending the neck.
While keeping the back straight, move down until the back is parallel to the ground.
Slightly adjust knee flexion to increase the engagement of the hamstring muscles in the back of the thigh.
● On count 2, reverse the movement performed in count 1 to return to the starting position.
● On count 3, repeat count 1.
Repetitions
● Complete one minute of repetitions, stopping to rest if necessary, or adjusting the weight and range of movement to match the required performance.
Figure 13-2. STC2 Straight-Leg Deadlift
FORWARD LUNGE
The Forward Lunge is the third exercise in the Strength Training Circuit.
Figure 13-3 on page 13-4 breaks down the exercise a Soldier conducts it for one minute at station 3 of the Strength Training Circuit:
Starting Position
● The starting position for the Forward Lunge is the Straddle Stance position.
Hold the kettlebells at the sides using a neutral grip.
Count
● On count 1, step forward with the left leg as in the Forward Lunge, allowing the left knee to bend until the left thigh is parallel to the ground.
Lean slightly forward from the waist and bring the kettlebells to the left and right sides of the forward leg.
● On count 2, reverse the movement performed in count 1 to return to the starting position.
● On count 3, repeat count 1, stepping forward with the right leg.
● On count 4, return to the starting position.
Repetitions
● Complete one minute of repetitions, stopping to rest if necessary, or adjusting the weight and range of movement to match the required performance.
● Complete one minute of repetitions, stopping to rest if necessary, or adjusting the weight and range of movement to match the required performance.
Figure 13-3. STC3 Forward Lunge
8-COUNT STEP-UP
The 8-Count Step-Up is the fourth exercise in the Strength Training Circuit.
Figure 13-4 shows the exercise as a Soldier conducts it for one minute at station 1 of the Strength Training Circuit:
Starting Position
● The starting position for the 8-Count Step-Up is the Straddle Stance position.
Hold the kettlebells at the sides with a neutral grip.
Count
● On count 1, step up on to a 12- to 18-inch step with the left foot, keeping the kettlebells at the sides of the body.
● On count 2, step up with the right foot.
● On count 3, step down with the left foot.
● On count 4, step down with the right foot.
● On count 5, step up with the right foot, keeping the kettlebells at the sides of the body.
● On count 6, step up with the left foot,
● On count 7, step down with the right foot.
● On count 8, step down with the left foot.
Repetitions
● Complete one minute of repetitions, stopping to rest if necessary, or adjusting the weight and range of movement to match the required performance.
Figure 13-4. STC4 8-Count Step-up
PULL-UP
The Pull-Up is the fifth exercise in the strength training circuit.
This exercise develops the Soldier’s ability to climb without using the legs.
Figure 13-5 breaks down the exercise as a Soldier conducts it in the Strength Training Circuit for up to one minute:
Starting Position
● The starting position for the Pull-Up is the Straight-Arm Hang using the closed overhand grip.
Repetitions
● After repeating 5 times, dismount to the Straddle Stance position on the ground.
Command
● On the command, “GO,” flex the elbows, raising the body in a straight line until the head is above the bar.
Additional Guidance
● If the Soldier cannot complete one minute of pull-ups, he or she will perform the Straight-Arm Pull.
Figure 13-5. STC5A Pull-up
STRAIGHT-ARM PULL
The Straight-Arm Pull is the alternate fifth exercise in the Strength Training Circuit.
This exercise develops the Soldier’s ability to pull up without using the legs.
Figure 13-6 shows the exercise as it would be conducted by an individual Soldier during the Strength Training Circuit:
Starting Position
● The starting position for the Straight Arm Pull is the Straight-Arm Hang using the closed overhand grip.
Repetitions
● After repeating 5 times, dismount to the Straddle Stance position on the ground.
Count
● On count 1, from the starting position and keeping the arms straight, pull the body up using a shrugging motion.
Repetitions
● Repeat the exercise for up to one minute.
Figure 13-6. STC5B Straight-Arm Pull
SUPINE CHEST PRESS
The Supine Chest Press is the sixth exercise in the Strength Training Circuit.
This exercise strengthens the chest, shoulder, and triceps muscles.
It develops the Soldier’s ability to push during more vigorous combatives, testing, and combat tasks.
Figure 13-7 illustrates the exercise as a Soldier conducts it for one minute at station 6 of the Strength Training Circuit:
Starting Position
● The starting position for the Supine Chest Press is the Supine position with knees bent to 90 degrees, feet 8–12 inches apart and flat on the ground.
The head and upper arms are resting on the ground.
● Holding a kettlebell of the same weight in each hand using a closed partial pronated grip, bend the elbows to allow the kettlebells to rest on the front of the shoulders.
Command
● On the command, “BEGIN,” extend the elbows to raise the kettlebells straight up in front of the shoulders, rotating to a fully pronated grip.
● Return to the starting position.
Repetitions
● Continue the exercise at own pace for one minute.
Increase or decrease the kettlebell weight if necessary, continuing only if the Supine Chest Press movement can be completed to standard.
Figure 13-7. STC6 Supine Chest Press
BENT-OVER ROW
The Bent-Over Row is the seventh exercise in the Strength Training Circuit.
This exercise strengthens the muscles of the upper back, the shoulder girdle, and the biceps.
Heavier weight also challenges the muscles in the lower back, gluteal region, and hamstrings.
Figure 13-8 breaks down the exercise as a Soldier conducts it for one minute at station 7 of the Strength Training Circuit:
Starting Position
● The starting position for the Bent-Over Row is the Forward Leaning Stance position with arms hanging in front of the legs.
Hold kettlebells of equal weight using a closed neutral grip—palms facing each other.
Command
● On the command, “BEGIN,” bend the elbows to pull the kettlebells toward the chest.
The legs, torso, and head remain in their starting positions.
Repetitions
● Continue the exercise at own pace for one minute.
Increase or decrease the kettlebell weight if necessary, continuing only if the exercise can be completed to standard.
Figure 13-8. STC7 Bent-Over Row
OVERHEAD PUSH-PRESS
The Overhead Push-Press is the eighth exercise in the Strength Training Circuit.
This exercise strengthens the Soldier’s triceps and shoulder muscle endurance.
This improves the Soldier’s skill in moving heavier weight overhead to build muscular power and strength.
Figure 13-9 shows the exercise as a Soldier conducts it for one minute at station 8 of the Strength Training Circuit:
Starting Position
● The starting position for the Overhead Push-Press is the Straddle Stance position.
Hold the kettlebells at the collar bones in the rack position, using a closed neutral grip (palms will be facing each other).
Command
● On the command, “BEGIN,” slightly flex the hips and knees into a mini-squat before quickly and forcefully extending the elbows to push the weights overhead.
At the top of the movement, the kettlebells will be above the shoulders.
● Continue to look straight ahead throughout the movement.
● Slightly flex the hips and knees into a mini-squat before returning the weight to the starting position.
This squat helps to absorb the impact of the weight’s descent.
Repetitions
● Continue the exercise at own pace for one minute.
Increase or decrease the kettlebell weight if necessary, continuing only if the exercise can be completed to standard.
Figure 13-9. STC8 Overhead Push-Press
SUPINE BODY TWIST
The Supine Body Twist is the ninth exercise in the Strength Training Circuit.
This exercise strengthens the trunk muscles used for movement in the transverse plane.
By keeping the knees together it also strengthens hip adductor muscles often referred to as the groin muscles.
Figure 13-10 shows the exercise as a Soldier conducts it for one minute at station 9 of the Strength Training Circuit:
Starting Position
● The starting position for the Supine Body Twist is the Supine position with the hips and knees bent to 90 degrees so that the feet are off the ground.
The head is off the ground.
One kettlebell is held in front of and off the chest.
The kettlebell handle is held by both hands, palms facing each other.
The bell portion of the kettlebell is positioned above the stomach, not above the head.
Command
● On the command, “BEGIN,” rotate the kettlebell to the left and the legs to the right as far as possible under control.
Keep the weight away from the body and the arms and head off the ground.
● Return to the starting position.
● Repeat the first movement—this time to the opposite side—arms to the right and legs to the left.
● The head may turn with the arms but should not lift more than 2–4 inches from the ground.
Repetitions
● Continue the exercise at own pace for one minute maintaining the range of motion.
Increase or decrease the kettlebell weight if necessary, continuing only if the exercise can be completed to standard.
Figure 13-10. STC9 Supine Body Twist
LEG TUCK
The Leg Tuck is the tenth exercise in the Strength Training Circuit.
This exercise combines upper body an abdominal strength to develop the Soldier’s ability to hang while moving the legs into different support positions for climbing.
Figure 13-11 breaks down the exercise as a Soldier conducts it for one minute at station 10 of the Strength Training Circuit:
Starting Position
● The starting position for the Leg Tuck is the Straight-Arm Hang using the closed overhand grip.
Command
● On the command, “BEGIN,” flex the elbows and hips, raising the legs until the thighs touch the elbows.
● Return to the starting position.
Repetitions
● Continue the exercise at own pace for one minute.
Stop for 3–5 seconds rest if needed, continuing only if the exercise can be completed to standard.
● On the command, “ROTATE,” return to the first station in the Strength Training Circuit.
Figure 13-11. STC10 Leg Tuck