The Key Components to Effectively Programming Group Training

The effectiveness of your training program is always a key component to your clients continued success.


In North America alone there are nearly 4,000 Fitness Boot Camps and everywhere around you gyms and health clubs alike are offering them.


Many of these fitness boot camps are dying a quick death. The vast majority of them are thrown together, without much thought at all, by people who are masquerading around as fitness professionals.


I promised myself a long time ago I’d always dare to be different and evolve. That’s exactly what we’ve done at Tyler English Fitness.


Our Fitness Boot Camp has evolved into our MGC program or Metabolic Group Coaching.


There are four key components that every large group, small group or semi private program at TEF must utilize.



2. Core Training

3. Metabolic Resistance Training or Metabolic Conditioning

4. Metabolic Finisher or Energy System Training


The Key Components to Effectively Programming Group Training


General Warm-up or R.A.M.P.


The following principles are implementing into almost every warm-up we provide to our clients at TEF. These principles allow us to maintain a structured warm-up, though allow us the ability to deviate when necessary, while still providing the client with the best possible pre workout preparation.


The majority of our warm-ups at TEF begin from the ground up, well if we include SMR, then we can say 100%, but I’m not here to talk to you about SMR techniques. For all of our clients, SMR is the first step in their warm-up. Let’s chat about where they go from there and how our structure allows for deviation from that structure.


Starting with movements in the warm-up that start from the ground up isn’t always the case, but the consistency allows us to build a foundation for our client’s total body.


Beginning floor based we can target postural muscles, shoulder and upper back imbalances, with nothing but bodyweight, while simultaneously prepping their body for increasingly difficult movements, total body movements that engage the lower half and increase in heart rate.


With that being said, the vast majority of our clients work a desk job or spend their day seated, opening up their thoracic spine, allows us to increase the work capacity earlier on in many of our training sessions. After all what we do best is Metabolic Training and the more efficient a client can move and breathe, will allow them to operate at peak efficiency during these training sessions.


SMR – Tissue quality, self-myofascial release, “foam rolling” to our clients, no matter what we call it it all starts here.


Range of Motion – Increased ROM, corrective, flexibility, stability, mobility all come into play.


Activation – Muscle activation goes a long way in a world where the majority of our clientele battle gluteal amnesia and postural imbalances.


Movement Prep – Movement is the medicine of what we do. There is no better way for our clients to engage themselves into a high intensity setting then by preparing their body for the metabolic masterpiece that awaits. Our clients will end each warm-up with a series of exercises specifically targeting their entire body’s mobility and while raising their core temperature.



Core Training


Our clients suffer from lumbar issues, usually do to extended periods of sitting. They lack the thoracic spine mobility, hip mobility, and glute activation to effectively perform many movements.


To combat these imbalances we implement a series of core movements into their programs.


1. Anti Extension

2. Anti Flexion

3. Anti Lateral Flexion

4. Hip Flexion w/ Neutral Spine

5. Integrated Core


Metabolic Resistance Training & Metabolic Conditioning


In our group coaching models we follow a metabolic resistance training format for both Small Group and Large Group Coaching.


In our Large Group Coaching model we utilize an A, B and C split of both metabolic strength and metabolic conditioning programs. The workouts are designed in an alternating set or circuit training format using a wide variety of exercises using bodyweight, dumbbells, resistance bands, TRX Suspension Training Systems, Kettlebells and Med Balls.


The Metabolic Strength or “Strength” sessions are designed to provide a strength training program in an intense interval based style or cardio strength format.


Our metabolic conditioning or “Metabolic” sessions the workouts are designed to increase anaerobic and aerobic capacity by performing interval-based cardio conditioning workouts. We use the same tools we utilize in our strength sessions but with the focus being on the conditioning component over the resistance training component.


Metabolic Strength Format


1. Quad Dominant / Hip Dominant (Bi or Unilateral)

a. Goblet Squat

b. RDL


2. Pull (Vertical or Horizontal)

a. Chin Up, KB High Pull

b. Inverted Row, SA DB Row


3. Push (Vertical or Horizontal)

a. Push-up, DB OH Press


4. Quad or Hip Dominant (Bi or Unilateral)

a. Valslide Leg Curl

b. DB Split Squat


5. Horizontal Pull

a. TRX Face Pull, Band Pull Apart


6. Core / Mobility

a. Plank, Spiderman Climb



Metabolic Conditioning Format


1. Quad Dominant / Hip Dominant (Bi or Unilateral)

a. KB Swings, Sandbag Cleans


2. Split Stance (Bi or Unilateral)

a. Split Stance Ropes


3. Quad Dominant / Hip Dominant (Bi or Unilateral)

a. Burpees, Jump Squats, Split Jumps,


4. Quad Dominant or Hip Dominant (Bi or Unilateral)

a. Burpees, Jump Squats, Split Jumps,


5. Core / Mobility

a. Mt. Climbers, Plank Jacks, Valslide Bodysaw, Farmer Walks


Our clients enjoy the metabolic finishers we implement at the end of both our strength and metabolic sessions. We keep these short and intense, often times no greater than five minutes long and utilizing either timed intervals or repetitions. They are a popular component to our Large Group Training format.


Metabolic Finisher


1. Hip or Quad Dominant Cardio

a. KB Swings, KB Cleans, Rope Slams

b. Jump Squats, TRX Jumps


2. Core

a. Mt. Climbers

b. Plank


For our small group training we implement the same style finishers but often times take a bit more of an energy system training outline by implementing plenty of conditioning through sled pushes, drags, and kettlebell work.


Energy System Training


1. Conditioning

a. Prowler, Sled Push, Sled Drag, KB Swings, etc.



There you have it, what goes into the programming of our 3-part coaching program at Tyler English Fitness.


We took the basics of any metabolic program and developed them into a rock solid system for delivering results.


Be sure to check out the Ultimate Program Builder where I’ve partnered with Mike Robertson to allow fitness professionals to create top-notch strength, fat loss and metabolic programming in a couple clicks of the computer.


Work Hard, Train Hard, Get Better,


Tyler English