4 Key Components to Effectively Programming Group Training
By Tyler English
There are four key components that every large group, small group or semi-private program must utilize.
1.Warm-up
2. Core Training
3. Metabolic Resistance Training or Metabolic Conditioning
4. Metabolic Finisher or Energy System Training
4 Key Components to Effectively Programming Group Training
General Warm-up or R.A.M.P.
The following principles are implementing into almost every warm-up we provide to our clients at TEF. These principles allow us to maintain a structured warm-up, though allow us the ability to deviate when necessary, while still providing the client with the best possible pre workout preparation.
The majority of our warm-ups at TEF begin from the ground up, well if we include SMR, then we can say 100%, but I’m not here to talk to you about SMR techniques.
For all of our clients, SMR is the first step in their warm-up.
Let’s chat about where they go from there and how our structure allows for deviation from that structure.
Starting with movements in the warm-up that start from the ground up isn’t always the case, but the consistency allows us to build a foundation for our client’s total body.
Beginning floor based we can target postural muscles, shoulder and upper back imbalances, with nothing but bodyweight, while simultaneously prepping their body for increasingly difficult movements, total body movements that engage the lower half and increase in heart rate.
With that being said, the vast majority of our clients work a desk job or spend their day seated, opening up their thoracic spine, allows us to increase the work capacity earlier on in many of our training sessions.
After all what we do best is Metabolic Training and the more efficient a client can move and breathe, will allow them to operate at peak efficiency during these training sessions.
SMR – Tissue quality, self-myofascial release, “foam
rolling” to our clients, no matter what we call it it all
starts here.
Range of Motion – Increased ROM, corrective, flexibility,
stability, mobility all come into play.
Activation – Muscle activation goes a long way in a world where the majority of our clientele battle gluteal amnesia and postural imbalances.
Movement Prep – Movement is the medicine of what we do. There is no better way for our clients to engage themselves into a high intensity setting then by preparing their body for the metabolic masterpiece that awaits. Our clients will end each warm-up with a series of exercises specifically targeting their entire body’s mobility and while raising their core temperature.
Core Training – Our clients suffer from lumbar issues, usually do to extended periods of sitting. They lack the thoracic spine mobility, hip mobility, and glute activation to effectively perform many movements.
To combat these imbalances we implement a series of core movements into their programs.
1. Anti Extension
2. Anti Flexion
3. Anti Lateral Flexion
4. Hip Flexion w/ Neutral Spine
5. Integrated Core
Metabolic Resistance Training & Metabolic Conditioning
In our group coaching models we follow a metabolic resistance training format for both Small Group and Large Group Coaching.
In our Large Group Coaching model we utilize an A, B and C split of both metabolic strength and metabolic conditioning programs.
The workouts are designed in an alternating set or circuit training format using a wide variety of exercises using bodyweight, dumbbells, resistance bands, TRX Suspension Training Systems, Kettlebells and Med Balls.
The Metabolic Strength or “Strength” sessions are designed to provide a strength training program in an intense interval based style or cardio strength format.
Our metabolic conditioning or “Metabolic” sessions the
workouts are designed to increase anaerobic and aerobic capacity by performing interval-based cardio conditioning workouts.
We use the same tools we utilize in our strength sessions but with the focus being on the conditioning component over the resistance training component.
Metabolic Strength Format
1. Quad Dominant / Hip Dominant (Bi or Unilateral)
a. Goblet Squat
b. RDL
2. Pull (Vertical or Horizontal)
a. Chin Up, KB High Pull
b. Inverted Row, SA DB Row
3. Push (Vertical or Horizontal)
a. Push-up, DB OH Press
4. Quad or Hip Dominant (Bi or Unilateral)
a. Valslide Leg Curl
b. DB Split Squat
5. Horizontal Pull
a. TRX Face Pull, Band Pull Apart
6. Core / Mobility
a. Plank, Spiderman Climb
Metabolic Conditioning Format
1. Quad Dominant / Hip Dominant (Bi or Unilateral)
a. KB Swings, Sandbag Cleans
2. Split Stance (Bi or Unilateral)
a. Split Stance Ropes
3. Quad Dominant / Hip Dominant (Bi or Unilateral)
a. Burpees, Jump Squats, Split Jumps,
4. Quad Dominant or Hip Dominant (Bi or Unilateral)
a. Burpees, Jump Squats, Split Jumps,
5. Core / Mobility
a. Mt. Climbers, Plank Jacks, Valslide Bodysaw, Farmer Walks
Our clients enjoy the metabolic finishers we implement at the end of both our strength and metabolic sessions.
We keep these short and intense, often times no greater than five minutes long and utilizing either timed intervals or repetitions.
They are a popular component to our Large Group Training format.
Metabolic Finisher
1. Hip or Quad Dominant Cardio
a. KB Swings, KB Cleans, Rope Slams
b. Jump Squats, TRX Jumps
2. Core
a. Mt. Climbers
b. Plank
For our small group training we implement the same style
finishers but often times take a bit more of an energy system training outline by implementing plenty of conditioning through sled pushes, drags, and kettlebell work
Energy System Training
1. Conditioning
a. Prowler, Sled Push, Sled Drag, KB Swings, etc.
There you have it, what goes into the programming of our 3-part coaching program at Tyler English Fitness.
We took the basics of any metabolic program and developed them into a rock solid system for delivering results.
Together with corrective exercise guru Mike Robertson, I’ve put together a truly unique done-for-you program design tool called The Ultimate Program Builder
See The Ultimate Program Builder HERE
Ultimate Program Builder literally gives trainers the ability to design personal training and boot camp workouts in minutes.
With this thing you can build a progressive 12-week Strength-Size program in under 5 minutes
The software includes a programmable functional Warm-up, a Strength-Size template, a Fat Loss template, and a Metabolic Conditioning template.
See The Ultimate Program Builder HERE