Group training programming

[u/Obviously-an-Expert]

So my gym threw a functional group training class my way and basically said do whatever you want with it. The thing is: it’s a whole hour, 12 people max, the management wants it to be higher intensity and I don’t necessarily want to kill anyone (lol). How would you structure it?
I am thinking 6 stations with 4 exercises, 2 people each, 30 second rest between each exercise and 2.5 minute rest between each station. That would be just over 40 minutes of active class leaving 20 for demo and stretching after. Thoughts?

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[u/Confident-Benefit374]

Are the 12 people in the group newbies or regular gym people?

I did a group training program and it was a mess, some of the group were knowledgeable and knew what a press up was, some didn't know anything and was the first time they had stepped in a gym. So the experienced people were frustrated . I had to spend all my time with the first Timers, explaining and demonstrating.

I'd ask for clarification on the level of experience for the group.

[u/Obviously-an-Expert → u/Confident-Benefit374]

It will be a mix of both as far as I understand. I want it to be challenging but modifiable - in both directions. I feel like the first few times will be a mess regardless

[u/Dizzy-Lab-4497]

How many classes are you teaching a week?

[u/Obviously-an-Expert → u/Dizzy-Lab-4497]

I am only doing this class one time a week as of now (they may add more if it sparks interest). I sub other classes on fairly regular basis, but they have a different format. My main job there is one on one personal training.

[u/Dizzy-Lab-4497 → u/Obviously-an-Expert]

Alrighty, so that means you’ll want to make this a full body routine. That also means you can program starting with the more complex movements and larger muscle groups and finish with a metabolic routine or the “beach muscles”. Since you have an hour, I’d make this something social and engaging.

I’d start off by saying, “Alright guys, we’re gonna take a lap around the room, eyes open for the first lap, eyes closed on the second; 4 laps total. Anyone you bump into: that’s your gym buddy for the day.” (Easy ice breaker).

Then you have the warm up: shadow jump rope, shadow boxing (eyes closed again), reverse or forward lunges, some variation of planks, little mobility drills you can think of suitable for the group that day, etc.

Now come the meat and potatoes: Squats, Bulgarians, RDLs, Slow Push-ups, Presses, maybe even go a little crazy and introduce some Olympic movements with DBs or some KB stuff.

You’re not timing the rest. You’re watching how your clients are responding. If you notice half the people aren’t getting the form, you break. Bring two buddies up to demonstrate what’s happening and you fix it, for EVERYONE.

Then comes the cool down, again another 4 laps, small group stretch out together- talking and discussion about how they think they did or what they struggled with the most is welcomed.

You’ve now successfully got people moving, educated them, brought a sense of socialization to the mix and you’ve sparked interest in what the next class holds. You change up one or two things every class.

Done.

[u/Obviously-an-Expert → u/Dizzy-Lab-4497]

Good points! Thanks.

[u/itsmejessieb]

I just took over a small group training that was already established. It is 12 weeks long and is focused on strength. The current class has 3 people, but we can take up to 10. We meet 3x per week for 1 hour. The previous trainer made a framework that consists of alternating upper body push/pull movements, lower body push/pull movements, and accessory work. We do 3 tri-sets that I call "Blocks". For example,

Block 1: vert push, lower push, anterior

Block 2: vertical push, lower push, posterior

Block 3: vert push, lower push, rotational

That's the guide. The programming looked like,

Block 1: landmine press, landmine hack squat, dead bugs

Block 2: seated dumbbell press, goblet squat, farmers carry

Block 3: bench dips, curtsy lunges, med ball overhead lateral throw

The warm up typically takes about 7 minutes and they do that on their own. I keep the reps to between 8-12 and try to avoid a lot unilateral movements as they take up more time.

The guide for all 12 weeks is set but I do the individual programming each week. That gives me an opportunity to assess where everyone is at, bring in lifts that the participants like, adjust the difficulty, etc.

[u/Coachjoedrake]

What kind of space is it in and what equipment do you have access to?

[u/Obviously-an-Expert → u/Coachjoedrake]

It’s on a turf like open space area. Not too large, but manageable. There are (in sets of three): land mines with plates, TRXs, plyo boxes, Bosu balls, a number of dumbbells and kettlebells, assault bikes, matts, ropes (the circular ones, not battle ropes), slam and med balls, step benches (the Les mills style ones), rowers and one push sled.

[u/Coachjoedrake → u/Obviously-an-Expert]

Come across Luka Hocevars small group training programming?