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Programming 101 for Group Training
- 1. Programming 101 forGroup Training Riley Rogers
- 2. Who am I? Trainerat UNC at Chapel Hill Tar Heel X-Fit TRX/Bootcamp Sports Performance Coach at Athletic Lab Foundations Crossfit Endurance Senza
- 3. Who am I? Trainerat UNC at Chapel Hill Tar Heel X-Fit TRX/Bootcamp Sports Performance Coach at Athletic Lab Foundations Crossfit Endurance Senza
- 4. What is SmallGroup Training? A systematic, periodized program designed for 2-10 people covering all aspects of exercise designed to get results with the majority of clients the majority of the time, in spite of the presence of multiple skill sets and goals.
- 5. What is SmallGroup Training? A systematic, periodized program designed for 2-10 people covering all aspects of exercise designed to get results with the majority of clients the majority of the time, in spite of the presence of multiple skill sets and goals. An experience!
- 6. Group Exercise GroupTrainingvs.
- 7. Where to Start Timeframe Different abilities Space limitations Equipment limitations FIT principle Training effect 60 minutes, 2x/week, 5 weeks (10 sessions) Some have been taking my classes for a while, others are completely new Tar Heel Training Center - 10x30 ft. Light dumbbells, kettlebells, 3 racks, med balls, etc. F - 2x/week, I - moderate to vigorous, T - 60 mins. Combination of all four in each session
- 8. Guidelines Individualize Periodize Balance Measure progress Teach complexmovements first Add variety - but not too much Leave some extra time Write in pencil
- 9. There is norecipe. Learn to cook.
- 10. Types of Programs Equipment-based Technique-or skill-based Outcome-based
- 11. Session Guidelines 1. Warm-up 2.Complex Movements 3. General Strength 4. Metabolic Conditioning 5. Cool-Down
- 12. Breakdown 1. Warm-Up - 8-10minutes - Dynamic - Objective #1: Focus on correcting any movement issues - Objective #2: Prepare participants for the workout they will be doing
- 13. 2. Complex movements -Olympic Lifts (Clean, snatch, jerk, OH squat, etc.) - Barbell movements - Compound Movements (Deadlift, presses, thrusters, etc.) - Push press -> Squats -> Clean complex 3. General Strength - Superset - Upper/Lower body - Push/pull 4. Metabolic Conditioning - No barbell - AMRAP, For Time, etc. - Give the people what they want - To sweat and feel like they got a good workout in
- 14. Training Effect CheatSheet Power 10s or less of work time or 2-5 reps with a lighter load (60-70% 1RM or less) Strength 10-30s of work time or 1-5 reps with a heavier load (70%+ 1RM) Hypertrophy 20-40s of work time or 6-12 reps Endurance 40s+ work time or 12+ reps
- 15. Breakdown (cont.) 5. Cool-Down -Remainder of time - Static stretching/foam rolling - Lower heart/breathing rate - Reduce buildup of lactic acid
- 16. Other advice Set upthe training session to be dummy proof Consider what equipment is available and where the clients are at all times Command a presence Know how to modify on the fly Create a learning environment
- 17. Common Mistakes Using anegative work to rest ratio with no reasoning and using it too often Going 110% all the time Not listening to your participants Assuming participants have a base knowledge Not continuing to learn
- 19.
- 20. Thank you! Riley Rogers UNCat Chapel Hill rogersre@live.unc.edu
Editor's Notes
- #7 group exercise: looks much like a choreographed dance More aerobic-based typically larger and limited only by space available everyone, regardless of age/skill, performs the same exercise Group personal training: looks like a group of people doing different exercises together at their own rate of speed, intensity, and ability tend to be smaller in scale (6-10) Movements are much more variable More individualized coaching Progressive (each week you are learning new skills or the level of difficulty is ramping up)
- #8 The hardest part about programming is knowing where to start. Jot down some ideas THEN organize them. Time frame 30 minutes, 60 minutes, 90 minutes? Take 10 minutes out for warm-up + cool-down Different abilities New to exercise Different specialties - crossfit athlete/runner/yogi Seasoned veteran Space limitations Tar heel training center v. studio Other classes? coordinate? Equipment limitations Barbells, dumbbells, KBs? Number of each = groups? FIT principle Frequency - how many days a week? Intensity - how hard? Time (duration) - how long? Training effect Power Strength Endurance Hypertrophy
- #9 Individualize Include progressions/regressions Have to accommodate injuries/abilities Periodize build a base of knowledge Ie. push press -> front squat -> thruster Ie. clean pull -> power clean Balance Instead of trying to look at just one workout when programming look at your entire month or programming to make sure you have balance in the layout globally and understand that if you choose to not have balance (place two lower body movements back to back for example) how that impacts the workout. Measure progress First and last sessions are the same Measure by time, reps, body awareness Teach complex movements first Allow sufficient time for learning/mastering THEN incorporate later into workouts Even though YOU know how to do it, that doesn’t mean your clients do Add variety, but not too much don't want to confuse participants but also don't want to bore them can just mean varying a simple exercise in different ways (push up -> hindu push up -> deload push up) Leave some extra time For a 60-minute session, only plan for about 40 minutes Extra time goes to transitions, rest, warm-up/cool down, conversation NO NEED TO RUSH Write in pencil You should always be making changes/adapting the program Based on how your participants react, how fast they learn
- #10 Even though I can give you guidelines that I use, you must make it your own.
- #11 equipment - appeals to people who prefer a certain style of training or equipment type (kettlebells, TRX) technique/skill - allows for a targeted approach to individuals preparing for an activity or sport (kickboxing, marathon training) outcome - targets people who are looking for a specific physical result or change from the program (weight-loss, wedding preparation)
- #12 Warm-Up 8-10 minutes Used as a feel for what may come out on the floor By incorporating new movements during the warm-up and seeing how people may respond to cues, you’ll gain a better understanding of how to coach someone out on the floor Dynamic Complex Movements Olympic Lifts (Clean, snatch, jerk, OH squat, etc.) Barbell movements Compound Movements (Deadlift, presses, thrusters, etc.) General Strength push/pull supersets Metabolic Conditioning Give the people what they want People want to sweat and feel like they got a good workout in Cool-Down Foam-roll Static stretching
- #13 Objective #1 By incorporating new movements during the warm-up and seeing how people may respond to cues, you’ll gain a better understanding of how to coach someone out on the floor
- #14 All come together to create the desired training effect....
- #17 Set up the training session to be dummy proof Don’t want to confuse participants A great coach must be able to consider what equipment is available and where the clients are at all times Pay attention - programming is just the start Communicate - ask how they are feeling, notice signs of dehydration/fatigue Command a presence… be prepared for your classes communicate clearly coach your clients effectively don’t just be a cheerleader, provide useful criticism should be identifiable when someone walks in the room Know how to modify on the fly Meaning make it easier OR harder May have new injuries, soreness Create a learning environment
- #18 Incorporate appropriate rest 1-2 minutes between sets for lifts At least 2-3 minutes for transitions/water breaks