Programming 101 for Group Training

Programming 101 for Group TrainingRiley Rogers

Who am I?Trainer at UNC at Chapel Hill

Tar Heel X-FitTRX/BootcampSports Performance Coach at

Athletic LabFoundationsCrossfitEnduranceSenzaLab RatsPrivate Training

Who am I?Trainer at UNC at Chapel Hill

Tar Heel X-Fit

TRX/BootcampSports Performance Coach at

Athletic LabFoundationsCrossfit

EnduranceSenzaLab RatsPrivate Training

What is Small Group 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.

What is Small Group 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!

Group Exercise

Group Trainingvs.

Where to StartTime frame

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 newTar 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

GuidelinesIndividualizePeriodizeBalanceMeasure progressTeach complex movements firstAdd variety - but not too muchLeave some extra timeWrite in pencil

There is no recipe. Learn to cook.

Types of ProgramsEquipment-based

Technique- or skill-based

Outcome-based

Session Guidelines1.Warm-up

2.Complex Movements

3.General Strength

4.Metabolic Conditioning

5.Cool-Down

Breakdown1. Warm-Up

- 8-10 minutes- Dynamic

- Objective #1: Focus on correcting any movement issues

- Objective #2: Prepare participants for the workout they will be doing

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

Training Effect Cheat SheetPower

10s or less of work time or 2-5 reps with a lighter load (60-70% 1RM or less)Strength10-30s of work time or 1-5 reps with a heavier load (70%+ 1RM)Hypertrophy20-40s of work time or 6-12 repsEndurance40s+ work time or 12+ reps

Breakdown (cont.)5. Cool-Down

- Remainder of time- Static stretching/foam rolling

- Lower heart/breathing rate

- Reduce buildup of lactic acid

Other adviceSet up the 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

Common MistakesUsing a negative 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

Resourceshttp://www.ptonthenet.com/articles/how-to-design-small-group-training-programs-3408

https://www.theptdc.com/2015/07/guide-to-programming-group-fitness-workouts/

https://www.acefitness.org/blog/2395/small-group-training-the-future-of-the-workout

http://frnation.com/the-foundation-of-group-training/

http://www.masslive.com/living/index.ssf/2010/09/whats_in_a_name_group_exercise_versus_group_personal_training.html

Thank you!Riley Rogers

UNC at Chapel Hill

rogersre@live.unc.edu