Session 3-3

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. The cadence is always slow:

• 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.
• Complete one minute of repetitions, stopping to rest if necessary, or adjusting the weight and range of movement to match the required performance.

The Straight-Leg Deadlift is the second exercise in the Strength Training Circuit. Perform the exercise for one minute at station 2 of the Strength Training Circuit. The cadence is always slow:

• 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.
• 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.
• Complete one minute of repetitions, stopping to rest if necessary, or adjusting the weight and range of movement to match the required performance.

The Forward Lunge is the third exercise in the Strength Training Circuit. Perform the exercise for one minute at station 3 of the Strength Training Circuit:

• The starting position for the Forward Lunge is the Straddle Stance position. Hold the kettlebells at the sides using a neutral grip.
• 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.
• 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.

The 8-Count Step-Up is the fourth exercise in the Strength Training Circuit. Perform the exercise for one minute at station 1 of the Strength Training Circuit:

• The starting position for the 8-Count Step-Up is the Straddle Stance position. Hold the kettlebells at the sides with a neutral grip.
• 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.
• Complete one minute of repetitions, stopping to rest if necessary, or adjusting the weight and range of movement to match the required performance.

The Pull-Up is the fifth exercise in the strength training circuit. This exercise develops your ability to climb without using the legs. Perform the exercise in the Strength Training Circuit for up to one minute:

• The starting position for the Pull-Up is the Straight-Arm Hang using the closed overhand grip.
• After repeating 5 times, dismount to the Straddle Stance position on the ground.
• On the command, “GO,” flex the elbows, raising the body in a straight line until the head is above the bar.
• If you cannot complete one minute of pull-ups, perform the Straight-Arm Pull.

The Straight-Arm Pull is the alternate fifth exercise in the Strength Training Circuit. This exercise develops your ability to pull up without using the legs. Perform the exercise during the Strength Training Circuit:

• The starting position for the Straight Arm Pull is the Straight-Arm Hang using the closed overhand grip.
• After repeating 5 times, dismount to the Straddle Stance position on the ground.
• On count 1, from the starting position and keeping the arms straight, pull the body up using a shrugging motion.
• Repeat the exercise for up to one minute.

The Supine Chest Press is the sixth exercise in the Strength Training Circuit. This exercise strengthens the chest, shoulder, and triceps muscles. It develops your ability to push during more vigorous combatives, testing, and combat tasks. Perform the exercise for one minute at station 6 of the Strength Training Circuit:

• 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.
• 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.
• 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.

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. Perform the exercise for one minute at station 7 of the Strength Training Circuit:

• 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.
• On the command, “BEGIN,” bend the elbows to pull the kettlebells toward the chest. The legs, torso, and head remain in their starting positions.
• 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.

The Overhead Push-Press is the eighth exercise in the Strength Training Circuit. This exercise strengthens your triceps and shoulder muscle endurance. This improves your skill in moving heavier weight overhead to build muscular power and strength. Perform the exercise for one minute at station 8 of the Strength Training Circuit:

• 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).
• 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.
• 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.

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. Perform the exercise for one minute at station 9 of the Strength Training Circuit:

• 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.
• 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.
• 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.

The Leg Tuck is the tenth exercise in the Strength Training Circuit. This exercise combines upper body and abdominal strength to develop your ability to hang while moving the legs into different support positions for climbing. Perform the exercise for one minute at station 10 of the Strength Training Circuit:

• The starting position for the Leg Tuck is the Straight-Arm Hang using the closed overhand grip.
• On the command, “BEGIN,” flex the elbows and hips, raising the legs until the thighs touch the elbows.
• Return to the starting position.
• 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.

The Overhead Arm Pull is the first exercise in the Recovery Workout. This exercise develops the flexibility of joints in the arms, shoulders, and trunk. Conduct the movement:

• The starting position for the Overhead Arm Pull is the Straddle Stance position with hands on hips. When commanded, “READY, STRETCH,” raise the left arm overhead. Grasp above the left elbow with the right hand and pull to the right, leaning the body to the right. A stretch sensation should be felt in the left triceps muscle and flank. Hold this position for 20–30 seconds.
• On the command, “STARTING POSITION, MOVE,” return to the starting position.
• On the command, “CHANGE POSITION, READY, STRETCH,” repeat the movement on the right side.
• On the command, “STARTING POSITION, MOVE,” return to the starting position.

The Rear Lunge is the second exercise in the Recovery Workout. Conduct the movement:

• The starting position for the Rear Lunge is the Straddle Stance position with hands on hips.
• On the command, “READY, STRETCH,” take an exaggerated step backward with the left leg, touching down with the ball of the foot directly behind the starting position. This creates a stretch sensation in the front of the left thigh and hip area. Back remains straight and gaze remains forward. Hold the position for 20–30 seconds.
• On the command, “STARTING POSITION, MOVE,” return to the starting position.
• On the command, “READY, STRETCH,” take an exaggerated step backward with the right leg, touching down with the ball of the foot directly behind the starting position. This creates a stretch sensation in the front of the right thigh and hip area. The back remains straight and gaze remains forward. Hold the position for 20–30 seconds.
• On the command, “STARTING POSITION, MOVE,” return to the starting position.

The Extend and Flex is the third exercise in the Recovery Workout. Conduct the movement:

• The starting position for the Extend and Flex is the Front Leaning Rest position.
• On the command, “READY, STRETCH,” lower the body toward the ground, sagging in the middle while keeping the arms straight. Keep gaze straight ahead—do not look up. This creates a stretch sensation in the hip and abdominal muscles. The legs and low back should be relaxed with toes on the ground and pointing to the rear. Hold the position for 20–30 seconds.
• On the command, “STARTING POSITION, MOVE,” return to the starting position.
• On the command, “CHANGE POSITION, READY, STRETCH,” put bodyweight back on the balls of the feet to support raising the hips up and off the ground. Straighten the legs and try to touch the ground with the heels. Move the head between the arms and look toward the feet. The back remains straight. Hold the position for 20–30 seconds.
• On the command, “STARTING POSITION, MOVE,” return to the starting position.

The Thigh Stretch is the fourth exercise in the Recovery Workout. It develops flexibility in the hip and knee joints. Conduct the movement:

• The starting position for the Thigh Stretch is the Sitting position with the arms at the sides and palms on the floor.
• On the command, “READY, STRETCH,” roll on the right side and place the right elbow and forearm on the ground directly below the shoulder. The right hand makes a fist with the thumb side up. Grasp the left ankle and pull toward the left buttock. Push the left thigh further to the rear with the heel of the right foot. Hold this position for 20–30 seconds.
• On the command, “CHANGE POSITION, READY, STRETCH,” move back through the starting position before changing sides to stretch the right leg. Hold for 20–30 seconds.
• On the command, “STARTING POSITION, MOVE,” return to the starting position.

The Single-Leg Over is the fifth exercise in Recovery Workout. This exercise develops flexibility of the hip and low back. Conduct the movement for 30–60 seconds:

• The starting position for the Single-Leg Over is the Supine position with arms straight out to the side on ground with palms down with fingers and thumbs extended and joined. Feet are together with heels on the ground. The head is on the ground.
• On the command, “READY, STRETCH,” bend the left knee to 90 degrees over the right leg and grasp the outside of the left knee with the right hand pulling toward the right. Keep the left shoulder and arm on the ground. Hold this position for 20–30 seconds.
• On the command, “STARTING POSITION, MOVE,” assume the starting position.
• On the command, “CHANGE POSITION, READY, STRETCH,” bend the right knee to 90 degrees over the left leg and grasp the outside of the right knee with the left hand pulling toward the left. Keep the right shoulder and arm on the ground. Hold this position for 20–30 seconds.
• On the command, “STARTING POSITION, MOVE,” return to the starting position.

The Groin Stretch is the sixth exercise in the Recovery Workout. This exercise increases flexibility in the hip joint. Conduct the movement:

• The starting position for the Groin Stretch is the Straddle Stance position with hands on hips.
• On the command, “READY, STRETCH,” take an exaggerated step with the right leg to the right side bending the right knee into a lateral lunge. Trunk and head continue to face forward. Hold this position or continue into a deeper lunge to stretch the inside of the left thigh for 20–30 seconds.
• On the command, “STARTING POSITION, MOVE,” assume the starting position.
• On the command, “CHANGE POSITION, READY, STRETCH,” take an exaggerated step to the left with the left leg bending the left knee into a lateral lunge. Trunk and head continue to face forward. Hold the position or continue into a deeper lunge to stretch the inside of the right thigh for 20–30 seconds.
• On count 4, return to the starting position.

The Calf Stretch is the seventh exercise in Recovery Workout. This stretch increases flexibility of the ankle. Conduct the movement:

• The starting position for the Calf Stretch is the Straddle Stance position with hands on hips.
• On the command, “READY, STRETCH,” take a step backward with the left leg, placing the foot flat on the ground 1–2 feet behind its starting position. Keeping the left heel on the ground, bend both knees until a stretch is felt in the left Achilles tendon.
• On the command, “STARTING POSITION, MOVE,” return to the starting position.
• On the command, “READY, STRETCH,” repeat the stretch with the right leg. Increase the stretch sensation in the right calf muscle by stepping further back with the right foot and locking the right knee. Keep the right foot pointing forward throughout the stretch. Hold either stretch position for 20–30 seconds.
• On the command, “STARTING POSITION, MOVE,” return to the starting position.

The Hamstring Stretch is the final exercise in Recovery Workout. This stretch increases flexibility of the knees and hips. Conduct the movement:

• The starting position for the Hamstring Stretch is the Sitting position with arms at the sides and palms on the floor.
• On the command, “READY, STRETCH,” reach forward with both hands toward the feet, grasping the feet, ankle or lower legs. Keep the knees straight without locking them. Hold this stretch position for 20–30 seconds.
• On the command, “STARTING POSITION, MOVE,” return to the starting position.
• On the command, “READY, STRETCH,” repeat the first stretch position reaching slightly further.
• On the command, “STARTING POSITION, MOVE,” return to the starting position.