Some of the best sessions I've coached have been Dense Strength training.
In fact, without maxing out I've seen this style of training to be the most effective for creating a winning environment and enjoyable sessions.
1. Set Weights
Focus on REPETITION progress before LOAD progression.
Ask for 1 repetition MORE / 1 repetition LESS or the same on each set until members start to self-regulate well.
Why?
1. Playing with micro-plating and everyone having different weights on the bars creates unnecessary complexity.
2. 2-4 People can use the same bar weight and each of them get the stimulus they need without having to adjust the weight for each person.
3. Multiple people on the same bar requires less equipment and gym space.
4. Multiple people on the same bar creates more intensity and tribal buzz.
5. The goal is then inherently in the session. eg when you're getting these for 5's you're going to jump to the next weight for 3's.
X. This isn't set it in stone. Sometimes micro-loading makes sense with smaller groups of more advanced lifters.
2. Run The Rack Warm-Ups
If you've done general preparation before moving to the barbell work and you're using conservative loading, you will not need excessive warm-ups. Beginners also require less warm-ups than advanced lifters.
2-3 minutes should be enough time for them to get this done as you explain / cue mentally prepare the group for their work sets.
1. Have more advanced lifter start on the lighter weights your other members are going to use and do 3-10 easy repetitions.
2. Use bodyweight movements like push-ups as the first warm-up sets for pressing movements or bodyweight squats as a warm-up for squatting movements.
3. Use bands for banded good-mornings / hamstring curls/ pulldowns etc
X. Have advanced lifters start their warm-up reps during the preparation block.
3. Split Starts
If you start your members at different times then:
1. You can watch & coach more of them.
2. They can watch each other and learn.
3. You don't have any sitting around looking at each other between sets.
4. Track Repetitions
It's important to track repetitions each session or test regularly at set loads.
1. One of your best retention tools is progress.
2. You start to learn which training works better and which is less effective.
3. You can set targets each session with knowledge of what happened last session.
Made with Bullet