CASE STUDY: GROUP TRAINING

BUILDING A SYSTEM THAT WORKS FOR CLIENTS AND COACHES

CLIENT BENEFITS

! Community
! Motivation
! Social Proof

2
COACH BENEFITS

! Exponential Impact
! Earning Power
! Energy Sharing

3
LEARNING OBJECTIVES

! Understand the business of fitness, and how to create a schedule and

membership options.

! Understand how to choose proper evaluations and benchmarking

measures.

! Learn to implement a nutrition system.

! Learn to implement a block training system.

4
01 SCHEDULE
!
!
Yearly/weekly/daily
Membership options
SCHEDULE

Quarterly
! January – March
! April – June
! July – September
! October – Decemeber

Weekly
! Five sessions (Four weekdays +
Saturday)

Daily
! One-hour sessions (every 75
minutes)

6
MEMBERSHIPS

LENGTH OPTIONS WEEKLY OPTIONS

! Three months ! Two times per week
! Six months ! Unlimited
! One year

7
CHECK FOR LEARNING

Write down the current sales schedule

you employ and number of training
options you sell. Compare and contrast
to what’s presented here. Identify any
areas you may look to upgrade within
this process.

8
02 EVALUATIONS / BENCHMARKING
!
!
!
!
Anthropometric
Movement screen
Strength
Cardiovascular
ANTHROPOMETRIC

BODY COMPOSITION TESTING Consistent: tester and equipment

PICTURES
Consistent: location/lighting
Flash always ON

WAIST MEASUREMENT Consistent: belly button

SCALE WEIGHT
Consistent time of day
Shoes: On/Off

10
MOVEMENT SCREEN | PAIN IDENTIFICATION

MOVEMENT QUALITY Functional Movement Screen™

Clearing tests –
PAIN IDENTIFICATION shoulder flexion, cobra
pose, child’s pose

QUESTIONNAIRE
Do you have any current
injuries that limit you?

11
STRENGTH

STRENGTH / EXTERNAL LOAD

Bench press
Squat

RELATIVE STRENGTH / POWER

Max pushup / Pullup
Vertical / Broad jump

12
CARDIOVASCULAR

! User familiarity
! No equipment necessary
! Minimal supervision
! Greater than six minutes total

MAX HR & WORKLOAD ZONE IDENTIFICATION

HEART RATE – TWO MINUTE RECOVER

ONE MILE RUN FOR TIME

13
IMPLEMENTATION | EVALUATIONS AND BENCHMARKS

BASIC UPGRADED
Scale weight + waist Pictures & body
Anthropometric Anthropometric
measurement composition testing

Functional
Pain Identification Questionnaire Movement Screen
Movement Screen™

Max pushups & max

Strength Max pushups Strength
pullups

One mile run with

Cardiovascular One mile run Cardiovascular
HR data

14
CHECK FOR LEARNING

! Recall and write down the four

areas listed for evaluations/
benchmarks.

! Identify what methods you

currently use for evaluation and
benchmarks within those four
categories.

! Note any upgrades/

modifications you may now
choose.

15
03 NUTRITION SYSTEM
!
!
!
Scope of practice
Integration
Post-workout
SCOPE OF PRACTICE

DO DON’T
! Develop a relationship with ! Refer to yourself as a
a trusted registered dietitian or nutritionist
dietitian ! Medical nutrition therapy
! Provide general nutrition (disease, pregnant, eating
guidance disorder)
! Check your state ! Personal supplementation
guidelines for specific rules recommendations

17
NUTRITION INTEGRATION

NEWSLETTER OR SOCIAL
NUTRITION STRATEGY TIP OF THE DAY
MEDIA POSTS
(BEGINNING) (DAILY)
(WEEKLY/ MONTHLY)

18
POST WORKOUT

+
19
CHECK FOR LEARNING

! List guidelines for post-workout

nutrition to ensure your clients
don’t waste their workout.

! Write down three sample

“daily tips” for nutrition that
you could use this coming
week with clients.

20
04 TRAINING SYSTEM
!
!
!
Session breakdown
Phases
Training week
TRAINING SESSION BREAKDOWN

25 min = Pillar Prep

10 min = Movement Prep
25 min = Strength
115 min = ESD
25 min = Regeneration
1 hour

22
TRAINING SYSTEM

MONTH 1 MONTH 2 MONTH 3

Push / Pull split - ! Upper / Lower – ! Push / Pull –
hypertrophy focus general strength metabolic focus
focus

23
MONTH 1 | PUSH/PULL - HYPERTROPHY

STRENGTH ESD
M Upper push/Lower pull Green

Tu Lower push/Upper pull Red

W Off Yellow

Th Lower pull/Upper push Green

F Upper pull/Lower push Red

Sat Full-body metabolic N/A

24
MONTH 1 | PUSH/PULL - HYPERTROPHY
Day 1 Day 2
Week 1 Week 2 Week 3 Week 1 Week 2 Week 3

MEDICINE BALL - SQUAT TO THROW SPEED LADDER

POWER

Sumo Squat Stretch x 5

6 6 6 5min 5min 5min
6 6 6
6 6 6

BENCH PRESS - DB SQUAT - KB - GOBLET

90/90 Arm Sweep x 3 1/2 Kneeling Quad/Hip Flexor Stretch
PRIMARY

8-10 8-10 6-8 8-10 8-10 6-8

8-10 8-10 6-8 8-10 8-10 6-8
8-10 8-10 6-8 8-10 8-10 6-8
ROMANIAN DEADLIFT - BB PULLUP - ASSISTED
8-10 8-10 6-8 8-10 8-10 6-8
8-10 8-10 6-8 8-10 8-10 6-8
8-10 8-10 6-8 8-10 8-10 6-8

PUSHUP LATERAL LUNGE - WEIGHT VEST

10-12 10-12 10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12 10-12 10-12
SECONDARY

TRICEP ROPE PRESSDOWN BICEP CURL - DB

10-12 10-12 10-12 10-12 10-12 10-12
10-12 10-12 10-12 10-12 10-12 10-12

LEG CURL - STABILITY BALL X-PULLDOWN - CABLE

12-15 12-15 12-15 12-15 12-15 12-15
12-15 12-15 12-15 12-15 12-15 12-15

FRONT PILLAR BRIDGE LATERAL PILLAR BRIDGE

:20 :20 :20 :20 :20 :20
:20 :20 :20 :20 :20 :20

2:00 Green (Run) + :30 Red (Sprint) +

ESD

1:00 Yellow (Walk) 1:00 Active Rest

5 Rounds 5 Rounds 5 Rounds 10 Rounds 10 Rounds 10 Rounds 25
MONTH 1 | UPPER/LOWER – GENERAL STRENGTH

STRENGTH ESD
M Upper push and pull Green

Tu Lower push and pull Red

W Off Yellow

Th Upper pull and push Green

F Lower push and pull Red

Sat Full-body metabolic N/A

26
MONTH 1 | UPPER/LOWER – GENERAL STRENGTH

Day 1 Day 2
Week 1 Week 2 Week 3 Week 1 Week 2 Week 3
POWER

BATTLING ROPES (:15ON/:15OFF) SLED PUSH X 30 YRDS

6 6 6 4 4 4

BENCH PRESS - DB SPLIT SQUAT - RFE - DB

90/90 Arm Sweep x 3 1/2 Kneeling Quad/Hip Flexor Stretch
PRIMARY

6 6 6 6 6 6
6 6 6 6 6 6
6 6 6 6 6 6
LAT PULLDOWN RDL - KB
6 6 6 6 6 6
6 6 6 6 6 6
6 6 6 6 6 6

PLANK ALT – ARM LIFT SINGLE LEG GLUTE BRIDGE

6 6 6 10-12 10-12 10-12
6 6 6 10-12 10-12 10-12
6 6 6
TRICEP ROPE OVERHEAD PRESS LATERAL PILLAR BRIDGE – LEG LIFT
SECONDARY

12-15 12-15 12-15 10-12 10-12 10-12

12-15 12-15 12-15 10-12 10-12 10-12
12-15 12-15 12-15
CURL TO PRESS - DB STEP-UP KB RACKED
8-10 8-10 8-10 8 8 8
8-10 8-10 8-10 8 8 8
8-10 8-10 8-10
TRX ROW AB ROLLOUT - TRX
8-10 8-10 8-10 :20 :20 :20
8-10 8-10 8-10 :20 :20 :20
8-10 8-10 8-10

5:00 Max Calorie Burn – Green :10 Red (sprint) +

ESD

2:00 Yellow :20 Off x 10

2 Rounds 2 Rounds 2 Rounds 2 Rounds 2 Rounds 2 Rounds 27
MONTH 3 | PUSH/PULL METABOLIC

Heart rate with load

Total-Body Power Movements

! Kettlebells
! Sleds
! Battling ropes
! Sand bags
! Medicine balls
! DB Lifts
! Sledgehammer
! Plyometrics
! Cable propulsive

Equipment-based ESD mixed in

28
MONTH 3 | PUSH/PULL METABOLIC

STRENGTH ESD
M Upper push/Lower pull Green

Tu Lower push/Upper pull Red

W Off Yellow

Th Lower pull/Upper push Green

F Upper pull/Lower push Red

Sat Full-body metabolic N/A

29
MONTH 3 | PUSH/PULL METABOLIC

Day 1 Day 2
Week 1 Week 2 Week 3 Week 1 Week 2 Week 3
2:00 Green (Run) + :10 Red (Sprint) +
ESD

1:00 Walk :20 Rest

2 Rounds 2 Rounds 2 Rounds 10 Rounds 10 Rounds 10 Rounds

UPPER PUSH - PRIMARY LOWER PUSH - PRIMARY

2-3 sets x 10-20 Reps

STRENGTH

ANTI-ROTATION ANTI-ROTATION
or
LOWER PULL UPPER PULL - PRIMARY 2-3 Rounds x :30-:
60on/:15-:30off
TOTAL BODY POWER TOTAL BODY POWER

:30 Yellow (Jog) + :20 Green (Run) :30 Red (Sprint) +

ESD

+ :10 Red (Sprint) 1:00 Yellow

5 Rounds 5 Rounds 5 Rounds 4 Rounds 4 Rounds 4 Rounds

UPPER PUSH - SECONDARY UPPER PULL - SECONDARY

2-3 sets x 10-20 Reps

STRENGTH

ANTI - ROTATION LOWER PUSH - SECONDARY

or
TRICEP BICEP 2-3 Rounds x :30-:
60on/:15-:30off
TOTAL BODY POWER TOTAL BODY POWER
ESD

5:00 Max Calorie Burn :15 Red (Sprint) + :30 Rest

1 Round 1 Round 1 Round 6 Rounds 6 Rounds 6 Rounds 30
PROGRAM DELIVERY

Monthly
! Email out at the beginning of
each phase

Daily
! Whiteboard

31
WHITEBOARD CULTURE | MOTIVATION THROUGH EDUCATION

TIP OF THE DAY

Mindset
! #MotivationMonday
! Stress management
! Quotes

Nutrition
! Recipes
! “Try this”
! Show and tell

Recovery
! Pain hacks
! Sleep tips
! Breathing / Meditation

32
NO EXCUSE PLANS

Pain Solutions
! Shoulder
! Lower back
! Knee

Road Workouts
! Bodyweight only
! DB only

33
CHECK FOR LEARNING

! Do you have a system for long-

term programming? How could
you program multiple phases
with these themes:
– Hypertrophy
– General strength
– Metabolic

! Think through your travel and

pain plans. Are they easy to
access and user friendly?

34