GROUP
TRAINING
ACTIVATION
➊ BEFORE MEMBERS ARRIVE
Get this check list done as fast as you can so you can have more time with members.
MUST DO FIRST:
◽ ARRIVE 20-30 MINUTES BEFORE CLASS START TIME.
◽ Open GATES.
◽ Turn on FANS.
◽ PLAY MUSIC.
◽ TIDY UP GYM.
HAVE THIS PROGRAM READY BEFOREHAND:
◽ Check CLIENTS list:
- Identify injuries for modifications
◽ Set up STATIONS:
- Floor numbers
- Set up exercise name and technique.
- Set weight options: light, moderate & heavy
- Set options for each exercise
◽ SET UP TIMER
❷ WHEN MEMBERS ARRIVE
Members are the most important part of a group class, make sure you give them 100% support, motivation and make them feel safe. Give them a big welcome, connect as much as you can and guide them to feel keen for a workout.
◽ WELCOME EVERY MEMBER MENTION THEIR NAMES.
◽ CHECK IF THEY HAVE WATER & TOWEL.
◽ IDENTIFY INJURIES & CONDITIONS, ANTICIPATE OPTIONS.
❸ IF ALL ABOVE IS DONE
It is time to build up excitement and fun. Tell them a few secret tips about the workout and also their benefits. Start moving with them and get them all keen to start.
◽ PRE-INTRODUCE THE EXERCISES & PROGRAM.
◽ ANTICIPATE RELEVANT ASPECTS OF THE WORKOUT.
◽ BREAK THE ICE ASKING QUESTIONS.
◽ GET THEM TO JOG & STRETCH UNTIL CLASS STARTS.
Get this check list done as fast as you can so you can have more time with members.
MUST DO FIRST:
◽ ARRIVE 20-30 MINUTES BEFORE CLASS START TIME.
◽ Open GATES.
◽ Turn on FANS.
◽ PLAY MUSIC.
◽ TIDY UP GYM.
HAVE THIS PROGRAM READY BEFOREHAND:
◽ Check CLIENTS list:
- Identify injuries for modifications
◽ Set up STATIONS:
- Floor numbers
- Set up exercise name and technique.
- Set weight options: light, moderate & heavy
- Set options for each exercise
◽ SET UP TIMER
❷ WHEN MEMBERS ARRIVE
Members are the most important part of a group class, make sure you give them 100% support, motivation and make them feel safe. Give them a big welcome, connect as much as you can and guide them to feel keen for a workout.
◽ WELCOME EVERY MEMBER MENTION THEIR NAMES.
◽ CHECK IF THEY HAVE WATER & TOWEL.
◽ IDENTIFY INJURIES & CONDITIONS, ANTICIPATE OPTIONS.
❸ IF ALL ABOVE IS DONE
It is time to build up excitement and fun. Tell them a few secret tips about the workout and also their benefits. Start moving with them and get them all keen to start.
◽ PRE-INTRODUCE THE EXERCISES & PROGRAM.
◽ ANTICIPATE RELEVANT ASPECTS OF THE WORKOUT.
◽ BREAK THE ICE ASKING QUESTIONS.
◽ GET THEM TO JOG & STRETCH UNTIL CLASS STARTS.
➊ WELCOME
Hello everybody, my name is ____(your name)____ and I am about to take you through a Genius ___(Workout type)___ workout. You are about to experience a highly effective combination of exercises that are going to give you great results today. Please be very excited and prepared for a lot of fun!
❷ CLASS RULES
Being clear with the rules at the start is going to make your work much easier during the workout.
◽ TODAY WE ARE GOING TO PUSH HARD, SO REST AS MUCH AS YOU NEED AT ANY TIME DURING THE WORKOUT.
◽ PRIVATE CONVERSATIONS ARE NOT ALLOWED. YOUR MAIN FOCUS TODAY IS YOURSELF AND TO FOLLOW THE INSTRUCTOR 100%.
◽ PUSH YOURSELF AND PLEASE HAVE A LOT OF FUN.
❸ WORKOUT FLOW
In less than 30 seconds, explain how the interval times are going to be organised.
◽ DYNAMIC: COMPLETE X SETS THROUGH ALL EXERCISES.
◽ STATIC: COMPLETE X SETS ON EACH BLOCK.
❹ DEMONSTRATE EXERCISES
Warm up movements always include all the exercises of the workout and follow this flow: cardio standing, leg strength, push ups, planks, cardio standing. Name of the exercise, perform the exercise and only use a short technical intro cue.
Hello everybody, my name is ____(your name)____ and I am about to take you through a Genius ___(Workout type)___ workout. You are about to experience a highly effective combination of exercises that are going to give you great results today. Please be very excited and prepared for a lot of fun!
❷ CLASS RULES
Being clear with the rules at the start is going to make your work much easier during the workout.
◽ TODAY WE ARE GOING TO PUSH HARD, SO REST AS MUCH AS YOU NEED AT ANY TIME DURING THE WORKOUT.
◽ PRIVATE CONVERSATIONS ARE NOT ALLOWED. YOUR MAIN FOCUS TODAY IS YOURSELF AND TO FOLLOW THE INSTRUCTOR 100%.
◽ PUSH YOURSELF AND PLEASE HAVE A LOT OF FUN.
❸ WORKOUT FLOW
In less than 30 seconds, explain how the interval times are going to be organised.
◽ DYNAMIC: COMPLETE X SETS THROUGH ALL EXERCISES.
◽ STATIC: COMPLETE X SETS ON EACH BLOCK.
❹ DEMONSTRATE EXERCISES
Warm up movements always include all the exercises of the workout and follow this flow: cardio standing, leg strength, push ups, planks, cardio standing. Name of the exercise, perform the exercise and only use a short technical intro cue.
CONDITIONING
➊ KNOW THE EXERCISES
Trainer must be able to perform the exercises and the program as ROL LEADER for the members. Before you are going to teach any exercise, the trainer is expected to know 100% all these points:
◽ NAME OF THE EXERCISES.
◽ MUSCLES INVOLVED.
◽ MOVEMENTS INVOLVED.
◽ PERFECT TECHNIQUE EXECUTION.
◽ PHYSICAL BENEFITS.
◽ CUES FOR ALL LEVELS OF INTENSITY.
◽ OPTIONS, PROGRESSIONS AND REGRESSIONS.
❷ KNOW THE PROGRAM
Before you are going to teach any program, the trainer is expected to know 100% all these points:
◽ MAIN PURPOSE OF THE PROGRAM AND PHYSICAL BENEFITS.
● BUILD MUSCLE SIZE
● BURN FAT OR WEIGHT LOSS
● INCREASE AEROBIC CAPACITY
● WORK SPECIFIC MUSCLE AREA
● LEAN UP AND TONE
● IMPROVE FLEXIBILITY
● INCREASE POWER
● IMPROVE BALANCE
◽ TYPE OF EXERCISES:
● CARDIO
● STRENGTH
● STRETCH
● PLYOMETRICS
● AEROBIC
● BALANCE
◽ WORKOUT FLOW:
● HOW MANY BLOCKS OF WORK.
● HOW MANY SETS ON EACH BLOCK.
● HOW MANY EXERCISES ON EACH BLOCK.
◽ TIME INTERVALS:
● ACTIVE TIME: HOW LONG OR HOW MANY REPETITIONS FOR EACH EXERCISE.
● REST TIME: HOW LONG FOR RECOVERY BETWEEN SETS AND BLOCKS.
Trainer must be able to perform the exercises and the program as ROL LEADER for the members. Before you are going to teach any exercise, the trainer is expected to know 100% all these points:
◽ NAME OF THE EXERCISES.
◽ MUSCLES INVOLVED.
◽ MOVEMENTS INVOLVED.
◽ PERFECT TECHNIQUE EXECUTION.
◽ PHYSICAL BENEFITS.
◽ CUES FOR ALL LEVELS OF INTENSITY.
◽ OPTIONS, PROGRESSIONS AND REGRESSIONS.
❷ KNOW THE PROGRAM
Before you are going to teach any program, the trainer is expected to know 100% all these points:
◽ MAIN PURPOSE OF THE PROGRAM AND PHYSICAL BENEFITS.
● BUILD MUSCLE SIZE
● BURN FAT OR WEIGHT LOSS
● INCREASE AEROBIC CAPACITY
● WORK SPECIFIC MUSCLE AREA
● LEAN UP AND TONE
● IMPROVE FLEXIBILITY
● INCREASE POWER
● IMPROVE BALANCE
◽ TYPE OF EXERCISES:
● CARDIO
● STRENGTH
● STRETCH
● PLYOMETRICS
● AEROBIC
● BALANCE
◽ WORKOUT FLOW:
● HOW MANY BLOCKS OF WORK.
● HOW MANY SETS ON EACH BLOCK.
● HOW MANY EXERCISES ON EACH BLOCK.
◽ TIME INTERVALS:
● ACTIVE TIME: HOW LONG OR HOW MANY REPETITIONS FOR EACH EXERCISE.
● REST TIME: HOW LONG FOR RECOVERY BETWEEN SETS AND BLOCKS.
LEVELS OF INTENSITY
Every workout is build in 4 stages that are defined by their levels of energy. Read specifically how are you going to COACH on each of these levels to consolidate a great exercise experience.
➊ HEAT
At the start of the workout, it's all about technique and safety. Your main goal is to make sure that all members understand the exercises correctly and they are moving with safety.
VOICE: LOW conversational volume, technical cues and educational explanations.
◽ INTRODUCE EXERCISE: START WITH THE NAME OF THE EXERCISE AND EXPLAIN THE SPECIFIC RANGE OF MOTION. (WHAT BODY PART IS GOING TO WHAT BODY PART?)
◽ TECHNIQUE CORRECTION: CHECK MEMBERS TECHNIQUE ONE BY ONE AND CORRECT THEM.
◽ REGRESSIONS: DEMONSTRATE THE EASY AND LOW IMPACT OPTIONS, INVITE THEM TO USE THEM AS MUCH AS THEY NEED.
❷ BUILD
Now that everybody is moving well, it is time to start pushing them a little more. Be specific on your cueing for each exercise and also explain them why they should work harder.
VOICE: MEDIUM encouraging volume, technical cues, educational explanations.
◽ PROGRESSIONS: OFFER OPTIONAL MOVEMENTS WITH MORE DIFFICULTY, ASK THEM TO MOVE FASTER AND TO INCREASE THE RANGE OF MOTION.
◽ EDUCATION: IF YOU OFFER A PROGRESSION, DON'T FORGET TO TELL THEM WHY?, THIS WILL GIVE THEM A REASON TO PERFORM WITH MORE INTENSITY.
◽ BUILD CUES: LETS MOVE FASTER, JUMP HIGHER, DRIVE LOGER, PUSH HARDER, BENT MORE.
❸ PUSH
When we get to the hardest part of the workout, members are feeling pain and significant energy has been spent. Our goal is to lead them to their maximal level of intensity. At this stage, don't stress about technique anymore and focus on pushing everyone. This could be the final set of the workout.
VOICE: HIGH scream volume, push and motivational cues.
◽ SCREAM AND BE LOUD: RAISE YOUR VOICE, BE DIRECT AND PRECISE.
◽ MOTIVATION: ENCOURAGE THEM TO GIVE THEIR MAXIMAL EFFORT AND GUIDE THEM INTO A HIGH LEVEL OF ENERGY.
◽ PUSH CUES: GO!, PUSH, COME ONE, YOU CAN DO THIS, DON'T STOP, CAN YOU FEEL THIS ENERGY?, BIG RESULTS HAPPEN NOW.
❹ ENJOY
Work is done, but let's keep moving with a lighter intensity to celebrate the end of the workout. By this stage, members are normally shocked from their peak of intensity, so they feel satisfied and happy. Give them the chance to share this feelings.
VOICE: MEDIUM encouraging volume, push and motivational cues.
◽ ENJOY CUES: SUCH A GREAT WORK, LOOK AT YOUR PUMPED MUSCLES, HOW GOOD THIS FEEL NOW, LOOK AT ALL THAT SWEAT, NOW YOU WILL GET GREAT RESULTS, YOU ARE AMAZING, THANKS TO EVERYONE, WELL DONE MATE!
Every workout is build in 4 stages that are defined by their levels of energy. Read specifically how are you going to COACH on each of these levels to consolidate a great exercise experience.
➊ HEAT
At the start of the workout, it's all about technique and safety. Your main goal is to make sure that all members understand the exercises correctly and they are moving with safety.
VOICE: LOW conversational volume, technical cues and educational explanations.
◽ INTRODUCE EXERCISE: START WITH THE NAME OF THE EXERCISE AND EXPLAIN THE SPECIFIC RANGE OF MOTION. (WHAT BODY PART IS GOING TO WHAT BODY PART?)
◽ TECHNIQUE CORRECTION: CHECK MEMBERS TECHNIQUE ONE BY ONE AND CORRECT THEM.
◽ REGRESSIONS: DEMONSTRATE THE EASY AND LOW IMPACT OPTIONS, INVITE THEM TO USE THEM AS MUCH AS THEY NEED.
❷ BUILD
Now that everybody is moving well, it is time to start pushing them a little more. Be specific on your cueing for each exercise and also explain them why they should work harder.
VOICE: MEDIUM encouraging volume, technical cues, educational explanations.
◽ PROGRESSIONS: OFFER OPTIONAL MOVEMENTS WITH MORE DIFFICULTY, ASK THEM TO MOVE FASTER AND TO INCREASE THE RANGE OF MOTION.
◽ EDUCATION: IF YOU OFFER A PROGRESSION, DON'T FORGET TO TELL THEM WHY?, THIS WILL GIVE THEM A REASON TO PERFORM WITH MORE INTENSITY.
◽ BUILD CUES: LETS MOVE FASTER, JUMP HIGHER, DRIVE LOGER, PUSH HARDER, BENT MORE.
❸ PUSH
When we get to the hardest part of the workout, members are feeling pain and significant energy has been spent. Our goal is to lead them to their maximal level of intensity. At this stage, don't stress about technique anymore and focus on pushing everyone. This could be the final set of the workout.
VOICE: HIGH scream volume, push and motivational cues.
◽ SCREAM AND BE LOUD: RAISE YOUR VOICE, BE DIRECT AND PRECISE.
◽ MOTIVATION: ENCOURAGE THEM TO GIVE THEIR MAXIMAL EFFORT AND GUIDE THEM INTO A HIGH LEVEL OF ENERGY.
◽ PUSH CUES: GO!, PUSH, COME ONE, YOU CAN DO THIS, DON'T STOP, CAN YOU FEEL THIS ENERGY?, BIG RESULTS HAPPEN NOW.
❹ ENJOY
Work is done, but let's keep moving with a lighter intensity to celebrate the end of the workout. By this stage, members are normally shocked from their peak of intensity, so they feel satisfied and happy. Give them the chance to share this feelings.
VOICE: MEDIUM encouraging volume, push and motivational cues.
◽ ENJOY CUES: SUCH A GREAT WORK, LOOK AT YOUR PUMPED MUSCLES, HOW GOOD THIS FEEL NOW, LOOK AT ALL THAT SWEAT, NOW YOU WILL GET GREAT RESULTS, YOU ARE AMAZING, THANKS TO EVERYONE, WELL DONE MATE!
RECOVERY
➊ MUST DO
◽ TAKE A GROUP PHOTO.
◽ CHECK PHYSICAL STATE OF ALL MEMBERS ONE BY ONE.
◽ SAY THANK YOU TO ALL MEMBERS.
◽ TICK THEIR CARDS.
◽ OFFER PERSONAL TRAINING.
❷ UNTIL LAST MEMBER IS GONE
◽ BOOK OR CONFIRM THEIR NEXT WORKOUT.
◽ INVITE THEM TO THE NEXT WORKOUT AND ENGAGE THEM TO COME.
◽ UPDATE GROUP SYDNEY NEWS.
◽ ASK FEEDBACK ABOUT THE WORKOUT.
◽ GIVE MORE EDUCATION.
◽ TAKE A GROUP PHOTO.
◽ CHECK PHYSICAL STATE OF ALL MEMBERS ONE BY ONE.
◽ SAY THANK YOU TO ALL MEMBERS.
◽ TICK THEIR CARDS.
◽ OFFER PERSONAL TRAINING.
❷ UNTIL LAST MEMBER IS GONE
◽ BOOK OR CONFIRM THEIR NEXT WORKOUT.
◽ INVITE THEM TO THE NEXT WORKOUT AND ENGAGE THEM TO COME.
◽ UPDATE GROUP SYDNEY NEWS.
◽ ASK FEEDBACK ABOUT THE WORKOUT.
◽ GIVE MORE EDUCATION.