Step-by-step: How to write a group strength program
New program week can be a lot like Christmas for some, waiting to see what Santa has in store for us in the next block. Like Christmas, some will be very happy with what they receive, and a select few may not… But the main reason behind this blog is to get you to understand the step-by-step process as to how we write our group strength programs (also including our move and over 50's class).
While writing a program may seem like a pretty straightforward thing to do, there are a number of things to consider. A lot of thought needs to go into a group program, things like exercise selection, periodisation, order and logistics come into play, while trying to keep members happy at the same time.
As I always say, there are many ways to skin a cat, so there is no one perfect way to program. Many different training programs/methods can get results, but an intelligently designed and well thought out program is obviously more likely to succeed, particularly when it comes to catering to a large group of members.
Follow my step-by-step process below:
Step 1: The plan
Before we even think about any exercises, or on what days we do what, we need to think about our overall plan. It's easier to think about a plan on a macro level and work backwards from there. So, we will break our program into cycles - macrocycle (12 week period), mesocycle (4-week) and microcycle (weekly). We first look at the macrocycle and understand what the end goal is. Following a fairly linear periodisation model, we will generally work from high volume, moderate load and progress to lower volume, higher load over the macrocycle.
Knowing this, it allows us to map out our mesocycles easier. Initially, we will develop some work capacity (and hopefully build some muscle), while having plenty of reps to practise the skill. Then we will build towards finishing with some heavy, lower rep, max strength work to give us a great neural stimulus prior to testing at the end of each macrocycle. However, in saying that, we do still have elements of both throughout the whole 12 weeks, rather than an all or nothing approach.
Upon completion of each mesocycle, are we tracking well? Are we where we want to be? These questions need to be considered first and foremost and any changes can be made from there.
Step 2: The movements
This is where we need to start thinking of the microcycle and what movement patterns we are incorporating weekly. Thinking of the pattern before the actual exercise is beneficial to ensure we know we are hitting all bases throughout the week.
For example, each program we aim to ensure we are hitting all of the following to some degree:
Squat (think back/front/goblet etc),
Hinge (think deadlift/RDL) + distal hamstring (think hamstring curl, nordic, sliders)
Upper body push exercises (both horizontal and vertical)
Upper body pull exercises (both horizontal and vertical),
Uni-lateral work (single arm and single leg - think bulgarian split squats or 1 arm rows)
Trunk work (either create or resist all the movements of the spine - extension/flexion/rotation/lateral-flexion)
Accessory work or the 'forgotten muscles' (think hip flexors, adductors, scapular stabilisers - remember small hinges open big doors!)
Once we have the desired movement patterns, we can then attach exercises to them, as there are many variations of each. Some variations may be suitable progressions for a particular pattern that you are looking to build on - for example, you might start with a front squat in one block and build into back squat on the next block (load progression), or a split squat into a walking lunge (stationary to dynamic), or even a chin up into a pull up (changing from underhand to overhand grip will be harder).
Step 3: The schedule
Once we have an idea of what movement patterns and exercises we want to include in the block, the next step is working out how we can fit these into the week, ensuring we don't double up too much on consecutive days.
Remember that this is a general group fitness program, so naturally not everyone can come every day, which is why we generally opt for full-body splits. If, for example, we programmed upper/lower splits, and someone only manages to make two sessions a week and they are both lower-body focused, then they will miss out on an upper-body stimulus.
Having a full-body stimulus allows us to hit more bases more frequently, providing enough stimulus without cooking ourselves too much. Think 'stimulate, not annihilate'.
So Monday and Wednesday could be more of a 'push' focus (squats and presses), Tuesday and Thursday more of a 'pull' (hinge/row/chin up), and maybe Friday a mix, as many will often have a break of 1-2 days over the weekend.
We also need to consider what we need to get better at. If we identify (during testing) that our chin ups are an area of weakness, or that it's a big goal for lots of our members, we may need to increase the frequency and add in a second variation throughout the week.
Step 4: The logistics
Now that the patterns and their exercises are in place with the specific days planned, we have to consider how it will all work logistically.
When writing a program we have to ensure it will work well enough to cater to both a small class, or a full class. If in doubt, assume the class is at capacity when writing. Will it flow, or will there be too much traffic? If all the barbell racks are being used already on the main lift, you can't pair that with another exercise using racks etc.
An example, if you want to super-set exercises for efficiency, you could have all the barbells being used in the racks for an RDL, which leaves the benches free for something like a dumbbell bench press. Then there will be some remaining space on the astro-turf area where we could do some bodyweight work. This would still flow well even with a large group of >20 (our Wednesday 5am class can often reach upwards of 30, for example).
We also need to consider more demanding set-up options or high space requirements on certain exercises, like a hip thrust or sled drag respectively. You may need to think about when it might be appropriate to put this in a program, probably not at Wednesday 5am.
Step 5: The progression
Now that we have a program written, which is thoroughly planned and logistically sound, we need to think about how it will progress throughout the block. Any good program will utilise the principles of progressive overload to drive adaptations.
Some questions to ask are: depending on what phase we are in, are we building capacity or intensity? Are we increasing or decreasing sets and/or reps? If so, we need to justify why.
Are there any specific methods we want to utilise this block? Tempo/cluster/drop-set/contrast work etc to try enhance the desired adaptations. Again, if so, we need to be able to justify this.
There can be a lot to think about and choose from, but keep in mind that a lot of great programs keep it simple. We don't have to get too complicated, often doing the basics savagely well will give you the best results.
Step 6: The double check
Re-check it all again - is there anything we're missing? What are the goals again and will this work towards them? You'll often find yourself making a last minute edit. Another set of eyes always helps too, get someone else experienced to glance over it.
Remember, It's a GENERAL group program, not everyone will be 100% tailored to and happy, but you have to go with what will work for the majority; beyond that, individualised programming is a higher membership and price for even more attention to detail.
So there you have it, the step-by-step process I use when writing a strength program. Hopefully this helped you get an understanding as to the thought that goes into it, or perhaps it can even help you writing your own programs!