sgt manifest

8/12/2019 Sgt Manifest

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GROUP TRAINING MANIFESTO

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Pushup ScreenThe pushup screen is the easiest of all to administer and red light. Just havethe clients start flat on the ground with hands at shoulder level. Have thempush from the ground. If they cant get up or it looks horrible, red light it.

Red Lights = No push ups from floor or hard planks

Corrective Exercise Suggestion: Band assisted pushup, elevated pushup,

slow mountain climber progressions, downward dog, inchworm, handwalks

Its easy to screen large groups with this method, especially with coloredbracelets. We have tried many methods, and bracelets make red lighting abreeze. If you have bracelets, you can red light quickly.

LARGE GROUP TRAINING SESSION FORMAT

Now that you have your client screened, know the red lighted movements, and

have a plan to correct the movements in time to train. Here is a quick rundown ofwhat our sessions look like on a day-to-day basis:

5 Minutes of Soft Tissue Work From the screen, we are able to findpotential areas that may be locked up and need a lot of tissue andmobilization work. We show clients the areas of major concern and havethem spend the majority of the time there during those 5 minutes. We doallow people to come in beforehand and get extra soft tissue work done.


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5 Minutes of Corrective Exercise This portion is really cool from acoaching perspective. It's neat to step back and watch 20 people workingon specific trouble areas and corrective exercises all being done at thesame time. Some people may require more soft tissue work for theiranterior hip some may need the time for redeveloping a specific

movement pattern some need the extra stability work. Whatever isneeded for that person to fix a specific limitation, this is the time for usingthose strategies. If you are using the FMS as your screening method, thistime is best used to focus on the weakest link in the FMS Hierarchy beforemoving into more generalized warm-up exercises.

5 Minutes of Dynamic Warm-Up Our dynamic warm-up takes a general,shotgun approach. We have already focused on specific limitations witheach individual, so now we want to properly prepare the rest of the body.We mobilize the ankles, hips, and T-spine. We run activation drills to getthe sympathetic nervous system and muscles firing on all cylinders.

Finally, we like to add a little jumping jack circuit, skipping, or any othermetabolic form of exercise to increase heart rate to finish up the dynamicwarm up.

3-5 Minutes of Explanation The time here varies. We love to poundthrough this as quickly as possible if the class is filled with all returningmembers. However, when we know we have new people in the class, wewill take a little more time here to really explain what we're about to do.The new members appreciate the explanation; so use your own judgmentto decide how much you really need to explain each exercise and theformat of the workout. If you spend too much time explaining things, you'llend up having all your participants practically cooled down before theworkout begins.

20-25 Minutes of High Intensity Exercise This is where you should getcreative with your programming. We like to choose two or three workoutsand block those workouts in over the course of the next 4-6 weeks. Ourrecommendation is changing tempo, recovery and formatting (ie.-supersets, tri-sets, straight sets, etc.) rather than always changingexercise selection. Research shows that the body gets accustomed totempo and rep range well before exercise selection. So, we like to let ourclients really get a good grasp of each exercise before we go and switchthings up on them. We keep the workouts changing continuously byadding variety to time, format, etc However, exercise selection will stayfairly consistent. This is the portion of the workout that requires the mostamount of red lighting and exercise progressions. Below is a very basicexample of progressions ranging from correctives to basic strengthexercises.


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RED YELLOW GREEN

RNT Squat or Rockback Goblet Squat with Pulse Front Squat

!Kneeling Chop Assisted Split Squat or SplitSquat

Reverse Lunge

Cook Hip Lift Stick Hip Hinge Kettlebell RDL

Reachback Forearm Wall Slide Band Push Press

Rolling Patterns Handwalks Side Plank

NA Band Row Suspended Row

5 Minutes of Conditioning or Core Work for Finisher This is the time wewant to leave them feeling tired and ramp up the metabolism a little more.We choose exercises that can be easily performed with limitedrestrictions. Something like jumping jacks or stationary sprints haveregressions nearly everyone can do, but they can still work really hard withminimal decreases in form and performance. Choose these exerciseswisely. You will have to toy around with a few good finishers that workwell for your clients.

5 Minutes of Static Stretching or Diaphragmatic Breathing Time to cooldown. We want to really focus on getting our clients cooled down and kickon their parasympathetic nervous system before letting them out the door.This is often neglected, and a good cool down should be necessary forany training program.


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OVER-DELIVER WITH MORE THAN JUST WORKOUTS

Its our goal to make group training as much like personal training as possible.Since you cant spend as much personal time with your clients in group trainingas you can with 1-on-1 training, its imperative to over-deliver in other ways.Here are some of the things we do for our clients to make sure they are gettingthe best service and the best results.

Nutrition coaching

Goal setting sessions

Client education (blogs, newsletters, etc.)

Off day workouts

Member websites

Member perks

Client events

Check-in calls

We really hope the Group Training Manifesto has been a resource that can giveyou what you need to make some immediate improvements to your grouptraining. Know that you cant do everything at once, but adding one smallimprovement to your business each week or month will add up to anywhere from12-52 improvements by this time next year. Our best advice is to just make sureyou are screening your clients first, and build your program based off thoseresults.

As always, we love to help! If you have any questions for use please visit

http://smartgrouptraining.com/

sgt manifest

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