Small Group Strength Personal Training Program Design

http://www.VigorGroundFitness.com

Sharing more of our group training, in this case our small group strength model. This was Saturdays session of a program that goes Tue/Thu/Sat, it’s a 3-day a week full body strength and conditioning program that has 3 blocks to it.

Block 1 - Strength & Power/Elasticity
Block 2 - Hypertrophy (Build Muscle)
Block 3 - Conditioning

Since Tue and Thursday block 1 usually have a heavy squat, deadlift, single leg exercise contrast with plyos, sprints, power work, Saturday tends to be a bit of a spine deload (and yet still very hard session), which is why we’re doing sleds (no axial/spine loading).

Here’s Saturday’s session that you see in the reel:

Block 1️⃣

▶️ Assisted Hip Airplanes
▶️ Sled Push (3 loads: very heavy, medium, light - different speeds and distances)
▶️ 1 Arm DB Row (10 second ISO into reps)

Block 2️⃣

▶️ DB Lateral Lunge
▶️ Yoga Push Up (3 second eccentric, 3 second concentric)
▶️ Suspension Trainer Fall Outs

Block 3️⃣

10 x 10 Protocol - 3 rounds (we add volume here every week)

👆🏼10-yard acceleration, 10-yard deceleration x 10 = 1 set. We’ve been using this a lot in our programs and it’s excellent, got it from the one and only @derekmhansen 🔥

I feel like I’ve definitely figured out some stuff with our small group personal training programs because, well, they just straight up work and produce RESULTS. It’s a system I’ve been tweaking for 12-13 years since we started doing small group PT.

I’ll be sharing more of the group training, semi-privates, team training, athlete programs, etc to give more insight from @vigorgroundfitness gym