| Chapter
7 - Circuit Training and Exercise Drills
This chapter gives commanders and
trainers guidance in designing and using exercise circuits. It describes calisthenic
exercises for developing strength, endurance, coordination, and flexibility. It
also describes grass drills and guerilla exercises which are closely related to
soldiering skills and should be regularly included in the unit’s physical fitness
program.
Circuit training is a term associated with specific training routines.
Commanders with a good understanding of the principles of circuit training may
apply them to a wide variety of training situations and environments.
Circuits
A circuit is a
group of stations or areas where specific tasks or exercises are performed. The
task or exercise selected for each station and the arrangement of the stations
is determined by the objective of the circuit.
Circuits are designed to provide
exercise to groups of soldiers at intensities which suit each person’s fitness
level. Circuits can promote fitness in a broad range of physical and motor fitness
areas. These include CR endurance, muscular endurance, strength, flexibility,
and speed. Circuits can also be designed to concentrate on sports skills, soldiers’
common tasks, or any combination of these. In addition, circuits can be organized
to exercise all the fitness components in a short period of time. A little imagination
can make circuit training an excellent addition to a unit’s total physical fitness
program. At the same time, it can provide both fun and a challenge to soldiers’
physical and mental abilities. Almost any area can be used, and any number of
soldiers can exercise for various lengths of time.
TYPES OF CIRCUITS
The two basic types of circuits are the free circuit and the fixed circuit. Each
has distinct advantages. Free
Circuit
In a free circuit, there is no set time for staying at each station,
and no signal is given to move from one station to the next. Soldiers work at
their own pace, doing a fixed number of repetitions at each station. Progress
is measured by the time needed to complete a circuit. Because soldiers may do
incomplete or fewer repetitions than called for to reduce this time, the quality
and number of the repetitions done should be monitored. Aside from this, the free
circuit requires little supervision. Fixed
Circuit
In a fixed circuit, a specific length of time is set for each
station. The time is monitored with a stopwatch, and soldiers rotate through the
stations on command.
There are three basic ways to increase the intensity or
difficulty of a fixed circuit:
• Keep the time for completion the same, but
increase the number of repetitions.
• Increase the time per station along with
the number of repetitions.
• Increase the number of times soldiers go through
the circuit. VARIABLES
IN CIRCUIT TRAINING
Several variables in circuit training must be considered.
These include the time, number of stations, number of time, number of stations,
number of soldiers, number of times the circuit is completed, and sequence of
stations. These are discussed below. Time
One of the first things to consider is how long it should take to complete the
circuit. When a fixed circuit is run, the time at each station should always be
the same to avoid confusion and help maintain control. Consider also the time
it takes to move from one station to the next. Further, allow from five to seven
minutes both before and after running a circuit for warming up and cooling down,
respectively.
Number
of Stations
The objective of the circuit and time and equipment available
strongly influence the number of stations. A circuit geared for a limited objective
(for example, developing lower-body strength) needs as few as six to eight stations.
On the other hand, circuits to develop both strength and CR fitness may are as
many as 20 stations. Number
of Soldiers
If there are 10 stations and 40 soldiers to be trained, the
soldiers should be divided into 10 groups of four each. Each station must then
be equipped to handle four soldiers. For example, in this instance a rope jumping
station must have at least four jump ropes. It is vital in a free circuit that
no soldier stand around waiting for equipment. Having enough equipment reduces
bottlenecks, slowdowns, and poor results.
Number
of Times a Circuit is Completed
To achieve the desired training effect,
soldiers may have to repeat the same circuit several times. For example, a circuit
may have ten stations. Soldiers
may run through the circuit three times, exercising
for 30 seconds at each station, and taking 15 seconds to move between stations.
The exercise time at each station may be reduced to 20 seconds the second and
third time through. The whole workout takes less than 45 minutes including warm-up
and cool-down. As soldiers become better conditioned, exercise periods may be
increased to 30 seconds or longer for all three rotations. Another option is to
have four rotations of the circuit.
Sequence
of Stations
Stations should be arranged in a sequence that allows soldiers
some recovery time after exercising at strenuous stations. Difficult exercises
can be alternated with less difficult ones. After the warm-up, soldiers can start
a circuit at any station and still achieve the objective by completing the full
circuit. DESIGNING
A CIRCUIT
The designer of a circuit must consider many factors. The six
steps below cover the most important aspects of circuit development. Determine
Objectives
The designer must consider the specific parts of the body
and the components of fitness on which soldiers need to concentrate. For example,
increasing muscular strength may be the primary objective, while muscular endurance
work may be secondary. On the other hand, improving cardiorespiratory endurance
may be the top priority. The designer must first identify the training objective
in order to choose the appropriate exercises. Select
the Activities
The circuit designer should list all the exercises or activities
that can help meet the objectives. Then he should look at each item on the list
and ask the following questions:
• Will equipment be needed? Is it available?
•
Will supervision be needed? Is it available?
• Are there safety factors
to consider?
Answering these questions helps the designer decide which exercises
to use. He can choose from the exercises, calisthenics, conditioning drills, grass
drills, and guerrilla drills described in this chapter. However, he should not
limit the circuit to only these activities. Imagination and field expediency are
important elements in developing circuits that hold the interest of soldiers.
(See Figures 7-1 through 7-3.) Arrange
the Stations
A circuit usually has 8 to 12 stations, but it may have as
many as 20. After deciding how many stations to include, the designer must decide
how to arrange them. For example, in a circuit for strength training, the same
muscle group should not be exercised at consecutive stations.
One approach
is to alternate “pushing” exercises with “pulling” exercises which involve movement
at the same joint(s). For example, in a strength training circuit, exercisers
may follow the pushing motion of a bench press with the pulling motion of the
seated row. This could be followed by the pushing motion of the overhead press
which could be followed by the pulling motion of the lat pull-down. Another approach
might be to alternate between upper and lower body exercises.
By not exercising
the same muscle group twice in a row, each muscle has a chance to recover before
it is used in another exercise. If some exercises are
harder than others, soldiers
can alternate hard exercises with easier ones. The choice of exercises depends
on the objectives of the circuit. Select
the Training Sites
Circuits may be conducted outdoors or indoors. If the
designer wants to include running or jogging a certain distance between stations,
he may do this in several ways. In the gymnasium, soldiers may run five laps or
for 20 to 40 seconds between stations. Outdoors, they may run laps or run between
spread-out stations if space is available. However, spreading the stations too
far apart may cause problems with control and supervision. Prepare
a Sketch
The designer should draw a simple sketch that shows the location
of each station in the training area. The sketch should include the activity and
length of time at each station, the number of stations, and all other useful information. Lay
Out the Stations
The final step is to lay out the stations which should
be numbered and clearly marked by signs or cards. In some cases, instructions
for the stations are written on the signs. The necessary equipment is placed at
each station. Sample
Conditioning Circuits
Figures 7-1, 7-2, and 7-3 show different types of
conditioning circuits. Soldiers should work at each station 45 seconds and have
15 seconds to rotate to the next station.
Calisthenics
Calisthenics can be used to exercise most of the major muscle groups of the body.
They can help develop coordination, CR and muscular endurance, flexibility, and
strength. Poorly-coordinated soldiers, however, will derive the greatest benefit
from many of these exercises
Although calisthenics have some value when included
in a CR circuit or when exercising to music, for the average soldier, calisthenics
such as the bend and reach, squat bender, lunger, knee bender, and side-straddle
hop can best be used in the warm-up and cool-down periods. Exercises such as the
push-up, sit-up, parallel bar dip, and chin-up/pull-up, on the other hand, can
effectively be used in the conditioning period to develop muscular endurance or
muscular strength.
Please note that exercises such as the bend and reach, lunger,
and leg spreader, which were once deleted from FM 21-20 because of their potential
risk to the exerciser, have been modified and reintroduced in this edition. All
modifications should be strictly adhered to.
Few exercises are inherently unsafe.
Nonetheless, some people, because of predisposing conditions or injuries, may
find certain exercises less safe than others. Leaders must consider each of their
soldier’s physical limitations and use good judgment before letting a soldier
perform these exercises. However, for the average soldier who is of sound body,
following the directions written below will produce satisfactory results with
a minimum risk of injury.
Finally, some of the calisthenics listed below may
be done in cadence. These calisthenics are noted, and directions are provided
below with respect to the actions and cadence. When doing exercises at a moderate
cadence, use 80 counts per minute. With a slow cadence, use 50 counts per minute
unless otherwise directed. SAFETY
FACTORS
While injury is always possible in any vigorous physical activity,
few calisthenic exercises are really unsafe or dangerous. The keys to avoiding
injury while gaining training benefits are using correct form and intensity. Also,
soldiers with low fitness levels, such as trainees, should not do the advanced
exercises highly fit soldiers can do. For example, with the lower back properly
supported, flutter kicks are an excellent way to condition the hip flexor muscles.
However, without support, the possibility of straining the lower back increases.
It is not sensible to have recruits do multiple sets of flutter kicks because
they probably are not conditioned for them. On the other hand, a conditioned Ranger
company may use multiple sets of flutter’ kicks with good results.
The key
to doing calisthenic exercises safely is to use common sense. Also, ballistic
(that is, quick-moving) exercises that combine rotation and bending of the spine
increase the risk of back injury and should be avoided. This is especially true
if someone has had a previous injury to the back. If this type of action is performed,
slow stretching exercises, not conditioning drills done to cadence, should be
used.
Some soldiers complain of shoulder problems resulting from rope climbing,
horizontal ladder, wheelbarrow, and crab-walk exercises. These exercises are beneficial
when the soldier is fit and he does them in a regular, progressive manner. However,
a certain level of muscular strength is needed to do them safely. Therefore, soldiers
should progressively train to build up to these exercises. Using such exercises
for unconditioned soldiers increases the risk of injury and accident. Progression
and Recovery
Other important principles for avoiding injury are progression
and recovery. Programs that try to do too much too soon invite problems. The day
after a “hard” training day, if soldiers are working the same muscle groups and/or
fitness components, they should work them at a reduced intensity to minimize stress
and permit recovery.
The best technique is to train alternate muscle groups
and/or fitness components on different days. For example, if the Monday-Wednesday-
Friday (M-W-F) training objective is CR fitness, soldiers can do ability group
running at THR with some light calisthenics and stretching. If the Tuesday-Thursday
(T-Th) objective is muscular endurance and strength, soldiers can benefit from
doing partner-resisted exercises followed by a slow run. To ensure balance and
regularity
in the program, the next week should have muscle endurance and strength development
on M-W-F and training for CR endurance on T-Th. Such a program has variety, develops
all the fitness components, and follows the seven principles of exercise while,
at the same time, it minimizes injuries caused by overuse.
Leaders should plan
PT sessions to get a positive training effect, not to conduct “gut checks.” They
should know how to correctly do all the exercises in their program and teach their
soldiers to train using good form to help avoid injuries. Key
Points for Safety
Doing safe exercises correctly improves a soldier’s
fitness with a minimum risk of injury.
The following are key points for ensuring
safety during stretching and calisthenic exercises:
• Stretch slowly and without
pain and unnatural stress to a joint. Use static (slow and sustained) stretching
for warming up, cooling down, ballistic (bouncy or jerky) stretching movements.
•
Do not allow the angle formed by the upper and lower legs to become less than
90 degrees when the legs are bearing weight.
• A combination of spinal rotation
and bending should generally be avoided. However, if done, use only slow, controlled
movements with little or no extra weight.
Leaders must be aware of the variety
of methods they may use to attain their physical training goals. The unit’s Master
Fitness Trainer is schooled to provide safe, effective training methods and answer
questions about training techniques. CALISTHENIC
EXERCISES
The following are some common calisthenic exercises.
CONDITIONING
DRILLS
Some large units prefer to use sets of calisthenic exercises as
part of their PT sessions. Figure 7-4 shows three calisthenic conditioning drills
for both the poorly conditioned and physically fit soldiers. The drills are designed
to be done progressively and are intended to supplement muscular strength and
endurance training sessions.
Leaders can mix the exercises to provide greater
intensity, based on the fitness level of the soldiers being trained. However,
they should choose and sequence them to alternate the muscle groups being worked.
Soldiers should do each exercise progressively from 15 to 40 or more repetitions
(20 to 60 seconds for timed sets) based on their level of conditioning. They may
also do each exercise in cadence unless timed sets are specified. For timed sets,
soldiers do as many repetitions of an exercise as possible in the allowed time.
Using timed sets, both the well conditioned and less-fit soldiers can work themselves
to their limits.
The following conditioning drills (Figure 7-4) are arranged
according to the phase of training. Grass
Drills
Grass drills are exercise movements that feature rapid changes
in body position. These are vigorous drills which, when properly done, exercise
all the major muscle groups. Soldiers should respond to commands as fast as possible
and do all movements at top speed. They continue to do multiple repetitions of
each exercise until the next command is given. No cadence is counted.
Performing
grass drills can improve CR endurance, help develop muscular endurance and strength,
and speed up reaction time. Since these drills are extremely strenuous, they should
last for short periods (30 to 45 seconds per exercise). The two drills described
here each have four exercises. Leaders
can develop additional drills locally.
The
soldiers should do a warm-up before performing the drills and do a cool-down afterward.
The instructor does all the activities so that he can gauge the intensity of the
session. The commands for grass drills are given in rapid succession without the
usual preparatory commands. To prevent confusion, commands are given sharply to
distinguish them from comments or words of encouragement.
As soon as the soldiers
are familiar with the drill, they do all the exercises as vigorously and rapidly
as possible, and they do each exercise until the next command is given. Anything
less than a top-speed performance decreases the effectiveness of the drills.
Once
the drills start, soldiers do not have to resume the position of attention. The
instructor uses the command “Up” to halt the drill for instructions or rest. At
this command, soldiers assume a relaxed, standing position.
Grass drills can
be done in a short time. For example, they may be used when only a few minutes
are available for exercise or when combined with another activity. Sometimes,
if time is limited, they are a good substitute for running.
Most movements
are done in place. The extended-rectangular formation is best for a platoon- or
company-sized unit. The circle formation is more suitable for squad- or section-sized
groups.
When soldiers are starting an exercise program, a 10- to 15-minute
workout may be appropriate. Progression is made by a gradual increase in the time
devoted to the drills. As the fitness of the soldiers improves, the times should
be gradually lengthened to 20 minutes. The second drill is harder than the first.
Therefore, as soldiers progress in the first drill, the instructor should introduce
the second. If he sees that the drill needs to be longer, he can repeat the exercises
or combine the two drills.
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