Large Group Logistics: Programming and Group Management
- Jake Hicks
- May 12
- 8 min read
This is part 3 of a continuing series around group training, specifically for athletic groups. Previously wrote about dynamic warm ups HERE, and then plyometrics found HERE. This article covers weight room logistics for large group or team training
In my years as a private coach, one thing I've learned is how to train large groups even with limited equipment. Limited equipment is one thing, but limited space is the absolute hardest barrier to overcome in large group or team training. Both need to be considered in creating a program for your team/group and hopefully this checklist helps you create effective large group programming.
Step 1: Training System
This is the first thing you have to do so you can effectively fill in the blanks no matter what sport, age group, or time of year it is you need a training system. I'm going to give you mine. I have a couple variations.
Total Body Split & Upper Lower Split
I use the total body split in my acclimation phase. To read more about the acclimation phase click HERE. Quick summary of the acclimation phase, you're looking to increase work capacity, improve tissue tolerance, improve exercise proficiency and prep the body for more intense phases of training. Total body splits can also be great for any athlete who is just starting to lift. It's going to spread out the soreness, and keep micro doses of frequency to patterns and muscles groups. Both are great for the newer to training athlete, and the athlete in the acclimation phase. Here's how I label my programs with the total body split
Block 1- Power Block
+Exercise 1: Total Body Power Exercise
+Exercise 2: Rotational Med Ball Exercise
+Exercise 3: Anti Rotational Exercise/Mobility
Block 2- Primary Strength Block
+Exercise 1: Bilateral Primary Strength Exercise
+Exercise 2: Unilateral Secondary Strength Exercise
+Exercise 3: Single Joint Exercise/Abdominal Exercise/Mobility
Block 3- Secondary Strength Block
+Exercise 1: Bilateral Secondary Strength Exercise
+Exercise 2: Unilateral Primary Strength Exercise
+Exercise 3: Single Joint Exercise/Abdominal Exercise/Mobility
Block 4- Accessories
+Exercise 1: Single Joint Exercise or Abdominal Exercise
+Exercise 2: Carry Variation
The secondary exercise in a total body split is the exact opposite as the primary exercise of the day. Here is a 4 day layout
Day 1: Lower Push/Upper Pull
Day 2: Upper Push/Lower Pull
Day 3: Upper Pull/Lower Push
Day 4: Lower Pull/ Upper Push
Now think of "Lower Push" exercises. That's your barbell squats, lunge variations etc. Upper Push is your bench press, overhead press etc and so on. But this system allows you to organize and scale for large groups. In block 1, you see "total body power". This could be vertical med ball throws, olympic lifts and olympic variations, weighted jumps, box jumps etc. Below I'll put it all together for Day 1, the primary for Day 1 is going to be a squat (lower push), the secondary is going to be a row (upper pull).
Block 1- Power Block
+2DB Squat Jump: Total Body Power Exercise
+Perpendicular MB Throw: Rotational Med Ball Exercise
+Renegade Row: Anti Rotational Exercise/Mobility
Block 2- Primary Strength Block
+Back Squat: Bilateral Primary Strength Exercise
+1 Arm DB Row: Unilateral Secondary Strength Exercise
+Hammer Curls: Single Joint Exercise/Abdominal Exercise/Mobility
Block 3- Secondary Strength Block
+Bent Over BB Row: Bilateral Secondary Strength Exercise
+Bulgarian Split Squat: Unilateral Primary Strength Exercise
+Atomic Sit Ups: Single Joint Exercise/Abdominal Exercise/Mobility
Block 4- Accessories
+DB Bicep Curls: Single Joint Exercise or Abdominal Exercise
+Farmers Carry: Carry Variation
Now the beauty is, you use this same exact system but organized in all Upper or all Lower for the Upper/Lower Version
Day 1: Lower Push/Lower Pull
Day 2: Upper Push/Upper Pull
Day 3: Lower Pull/Lower Push
Day 4: Upper Pull/ Upper Push
Here's an example for an all Lower Day using the same system. Lower push is going to be a squat and lower pull is RDL or hinge. I like to use Deadlifts on days where Lower Pull is the primary, since Lower Push is the primary, that's a squat day for me and my programming. Notice with a Upper/Lower I personally use more mobility exercises as forms of active rest. It's an option I like to incorporate when it makes sense.
Block 1- Power Block
+2DB Jump Squat: Total Body Power Exercise
+Perpendicular MB Throw: Rotational Med Ball Exercise
+Quad Hip Flexor Stretch: Anti Rotational Exercise/Mobility
Block 2- Primary Strength Block
+Back Squat: Bilateral Primary Strength Exercise
+Single Leg RDL: Unilateral Secondary Strength Exercise
+Active Hamstring Stretch: Single Joint Exercise/Abdominal
Exercise/Mobility
Block 3- Secondary Strength Block
+RDL: Bilateral Secondary Strength Exercise
+Bulgarian Split Squat: Unilateral Primary Strength Exercise
+Atomic Sit Ups: Single Joint Exercise/Abdominal Exercise/Mobility
Block 4- Accessories
+Reverse Sled Drag: Single Joint Exercise or Abdominal Exercise
+Farmers Carry: Carry Variation
The best way to understand this is for you to build your own. Write out what a week looks like with a total body split, and then do it with an upper/lower split. There really isn't a wrong way to do it, you'll pick up on certain exercises just pair better or fit your space better. Don't forget about improvising. Use landmines for single arm rows or single leg RDL, single leg lunges or even presses. Use weight plates for exercises like shoulder raises. Bands are another very versatile piece of equipment to do upright rows, band pull apart etc.
Step 2: Create a Flow
Every space is unique, but most spaces have a few commonalities that you can use to create a flow. A flow is simply where are the athletes starting, where do they move to after they do an exercise and where do they end or get back to the beginning of the flow. Think of the space you are training in, I bet you have these three things
A Power Rack (Squat Rack)
Dumbbell Area/ Wall for Med ball Work
General Space
One option could easily be to start each block inside the power rack and finish in the general space area. Go back to our layout above and now look at it in this way.
Block 1- Power Block
+Power Rack: Total Body Power Exercise
+Med ball Wall: Rotational Med Ball Exercise
+General Space: Anti Rotational Exercise/Mobility
Block 2- Primary Strength Block
+Power Rack: Bilateral Primary Strength Exercise
+Dumbbell Area: Unilateral Secondary Strength Exercise
+General Space: Single Joint Exercise/Abdominal Exercise/Mobility
Block 3- Secondary Strength Block
+Power Rack: Bilateral Secondary Strength Exercise
+Dumbbell Area: Unilateral Primary Strength Exercise
+General Space: Single Joint Exercise/Abdominal Exercise/Mobility
Block 4- Accessories
+Dumbbell Area: Single Joint Exercise or Abdominal Exercise
+General Space: Carry Variation
Now you can start to see how both these systems fit together. The main goal in creating flow is so you're not doubling up on equipment. This has to be a big point of emphasis you should consider when creating your programming. Example, most weight rooms would never allow for you to do bench press and RDL in the same block. The barbells need to either be set up on bench press, or for RDL rarely have I been in a weight room that would be able to support both in the same block. You can create endless combinations of exercises and this is just one example using 3 common areas in most weight rooms. You might have access to a turf field, a plyometric area, machines etc so don't get stuck on my example and instead mold this concept to your space.
Step 3: Control the Room
You have to establish the order and who starts where, and where do they go next etc. I like to prioritize basic training principles and I'll always do anything I can to uphold the most basic training order. Example, I personally am not going to have a group start on the power block and another start on the primary strength block etc and have them rotate. It is my goal to have every one start on the power block and keep the training in proper order to get the most out of their training. To do this I use a waterfall start.
Before you use the waterfall start, you need to create groups depending on how many racks you have. The ideal number is 3 to a rack, because each block usually will have 3 exercises. I've been in tough spots where I've had 5 to a rack, and that's fine too. You most likely already have a system on grouping athletes together, so I won't mansplain how to do that, but once you have them grouped, just make sure you identify who is in group 1,2,3 etc.
Waterfall is simple. You call out GROUP 1, READY, LIFT. and group 1 begins the lift. Before you start this, you tell group 1, when you're done with the first exercise of the block, they are responsible for moving to the second exercise and then the third on their own. The only thing you need to do as a coach is get group 2 started at the appropriate time. Let group 1 finish and maybe even start a little of the next exercise. WARNING: Unilateral exercises have the potential to be a bottle neck, especially if you're limited on equipment. Think of group 1 doing back squats, then they move to 1 arm DB row. You don't want group 2 standing around waiting for group 1 to finish rows on the second arm. I as a coach am going to wait till most of group 1 finishes one arm on the rows and then I say GROUP 2, READY, LIFT. Repeat this for groups 3 and 4 if there is a group 4. All you as the coach have to do is keep the groups together and start them at the same time on the first exercise. Group 1 is going to finish the 3 exercises, you might have it where they are able to get water, short rest but you as the coach keep them on cadence GROUP 1, SET 2, READY, LIFT. And while you are simply keeping the waterfall going, this will free you up to move around the room to coach. Once the third group is ready to start, you'll see groups 1 and 2 are all working and there is no sitting around. When the block ends, you instruct the athletes to make equipment changes/set ups for the next block and repeat this system through each block.
I work with schools and develop both programs and systems for their coaches to carry out effective training programs. Summer training is the beginning of the training year for many coaches and athletes, and it's my busiest time of the year. I will be able to accept a few more teams or schools and if you'd like to schedule a call to discuss what I have to offer use the link below to schedule a call. I can develop training programs on a training app, which many athletes and coaches love, or I can create a paper version for you to carry out.
ALSO, this year I proactively created 2 summer training programs using the exact systems I wrote about in this article. They can be run at the same exact time, and I wrote them to be able to do just that. The UNDER CLASS-MEN for the incoming 9th graders and anyone who may be new to training, and the UPPER CLASS-MEN for those more experienced with training. Both programs are 12 weeks long and come with rack cards and very convenient layouts to print and execute for full teams or groups. The programs also come with detailed coaching notes for each session for coaches to read and pass to their athletes. These programs can also be great for individual athletes looking to train hard this summer. The links to those programs are also below.
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