If you want to get better at hitting more foul shots in the 4th quarter…you practice taking foul shots.
Likewise:
If you want to get better at chess you play more chess.
If you want to get better playing a guitar you play more guitar.
If you want to get better at nunchuck skills you practice nunchucking.
If you want to get better at not getting laid you join a Lord of the Rings reenactment society.[footnote]I’m a charter member! Waaaaait a second…..[/footnote]
I know people reading want me to drum up some esoteric explanation of how to write programs, but really…
…that’s the secret.
You just do it.
And over time, by the mere math of it all, and the repeated exposure to the act, you have no other option but to get comfortable, better, and more competent with the process.
I mean, I can click on the folder affectionately titled “Making People Diesel” (<– I.e., the programs I write for my clients) and peruse thousands of programs.
This isn’t to say there hasn’t been a metric shit-ton of reading, studying, and watching a lot of really smart people talk about program design behind my madness.
There’s inevitably a “backbone” of knowledge that’s (constantly) being updated, expounded upon, experimented with, and altogether reconsidered from my vantage point.
That said, when it comes to writing effective training programs there’s nothing more poignant for me to offer other than to say…
“Write them…that’s how you get better at it.”
Moreover, I’ll be the first to admit I have never written a perfect program. I am constantly x’ing stuff out, changing this to that, and/or doing my best not to be an abject failure.
Stop thinking you HAVE to be perfect (<— which is a barrier I feel intimidates a lot of fit pros).
Have a plan, yes.
But be prepared to change something 100% of the time.
Let that sink in.
Coaching people is about adaptability. I am ALL for having a plan and some semblance of “order” to help someone from Point A to Point B.
However, life has an uncanny way, almost comedically so, of peppering us with monkey-wrenches, curveballs, and tomfoolery that can detail the best of plans.
Work happens. Lack of sleep happens. Shitty bosses who keep you late happen. Holidays happen. Kid’s explosive diarrhea happens.
Life happens.
And that often means switching gears.
Speaking personally, and given I work with predominately general pop clients – who’s schedules tend to be a bit more chaotic and unpredictable than that of a professional athlete – I’ll go off script often.
Every one of my clients gets an individualized program written for them based off their goals, injury/health history, and ability level.
I pride myself on that.
However, sometimes a client will show up late, or maybe will have a sore shoulder, or worse maybe feel like they crossed paths with a Targaryen when they arrive for their training session.
I’m not doing them any service by forcing them to hit that heavy deadlift triple because the program calls for it. As my colleague, Zach Even-Esh notes:
“Coaches get too caught up in the ‘We HAVE to do it, it’s on the program!’ Autoregulate. Adjust & adapt.”
In this scenario I’ll do what I like to call a WHITEBOARD WORKOUT.
Nothing fancy here.
I’ll just forego their actual program and write something up on the whiteboard instead.
I know in some circles I should spend a life sentence in Azkaban for doing something so blasphemous. I’d argue I’m being a good coach.
And since this is my website (and my blog) I’m totally right….;O)
And That’s That
I had someone chime in with following comment on Twitter:
“How do you silence the voice that says “if you keep changing things your clients will think you’ve no idea what you’re doing!”
Easy.
I turn my hat backwards and tell it to STFU. I change things under the guise I have their best interests in mind, and not my ego.
It’s not lost on me that the title of this particular blog post may ruffle a few feathers out there. There are many coaches and facilities in the world who implement the OLY lifts with their athletes and find great success with this approach.
Conversely, there are also many coaches and facilities in the world who d0 not use the OLY lifts[footnote]You can include myself on that list.[/footnote] and as a result have been blacklisted from S&C Twitter get resounding results as well.
What follows is one coach’s (Syracuse, NY based strength & conditioning coach Ricky Kompf) opinion with a solid rationale for why he falls into the latter category above.
First off I want to start this article off by saying Olympic lifts can be a great way to develop power.
(step away from the pitchforks, please)
This is in no way shape or form is a diatribe trying to bash Olympic lifts as a group of exercises. They are a tool and just like any tool in the weight room, they have their time and place.
And that time and place should not be in the college weight room as a main means of training power in their respective sport.
I see it every year, athletes who we have been working with for years in high school finally gain some respectable competency in the weight-room and reach the point where they can play their sport at the next level.
Their collegiate strength coach sends them their summer training program and there it is:
Hang cleans
Snatches
Power cleans
6 AM lifts
A little piece of me dies inside and I have to fight the urge not to go how and yell at my cats.
How can you except an athlete who you have never trained with or seen workout in person to execute the Olympic lifts correctly and effectively without your watchful eye? It then becomes our job to teach these lifts to the athletes which I’m happy to do, but it undoubtably takes away from the training due to the time and energy restraints it puts on our training.
To make things worse, when these athlete head off to college, train with these exercises as their key performance indicators and main source of power training, 9 times out of 10 they come back to our gym the next year weaker and many times slower.
I cannot fully contribute these exercises to the outcome, this is simply an observation I’ve noticed for years.
Here’s why I believe these lifts should not be apart of a college athlete’s training program and are actually causing a decrease in performance.
1. Competing Demands
The Olympic lifts are highly technical.
College athletes are arguably at the peak for their sport’s performance (or at least very close to it). That means the demand of skill in their sport takes up a large portion of their training…
…and rightfully so.
They are trying to reach mastery in their craft.
They are not Olympic weight lifters. They are team sport athletes and should be treated as such.
Learning and training with the Olympic lifts takes a high level of skill, skill that is learned through years and years of training and working at it. By spending the time required to be proficient at these exercises you will be taking away from the motor learning time and energy that could be used in their sport.
You can only master so much at one time from a motor learning perspective and choosing a highly technical form of exercise during collegiate years will only take away from this mastery.
2. They Won’t Be Good Enough For It To Be Effective
The Olympic lifts do a great job of enhancing powerful triple extension, but you don’t reach peak power until you reach about 80% of you max in an Olympic lift.
For the bulk of collegiate aged athletes who have little experience training with the OLY lifts, they likely won’t truly reach this level for a number of years because of how long it takes to master the skill.
(ideally, one would have started at the age of twelve with a PVC stick and ample time…not at 18 with USC at home next week).
I’d rather utilize an exercise like the Trap Bar Jump, which has a much lower learning curve yet yields comparable peak power production in a matter of minutes (not years).
This way I can develop strength, power and speed with as little amount of time as possible. As a result, the athlete can spend more energy on their sport while still experiencing the benefits of a strength & conditioning program.
An argument can be made that you could, over the course of the four years, systematically teach a college athlete how to perfect the Olympic lifts in order to reap their benefit.
However, in my experience most (not all) collegiate strength coaches incorporate these lifts using max loads and testing them as a key performance indicator right away.
This is not ideal if you ask me.
Some strength coaches do a great job and implement the OLY lifts responsibly, but I’d still argue that teaching these lifts over the course of four years is a drain on athletes’ time, energy and resources.
I’d Recommend the Following Exercises Instead:
Trap Bar Jumps
Trap Bar High Pulls
Trap Bar Speed Pulls
Sumo Speed Pulls
Band Resisted Speed Pulls
Dynamic Effort Box Squats
3. Power Is Plane Specific
Team sport is rarely played in the same plane of motion as the Olympic lifts.
When developing power that transfers over to your sport it’s better to do it in the same or similar planes of movement and joint angles that you’ll see in your sport to have the most transfer.
Using sprints, jumps and throws are great ways to bridge the gap and usually are better options than the Olympic lifts.
Here’s some exercises that can train speed and power with great transfer to sport:
10 Yard Sprints
Max Velocity Sprints
Partner Chase Drills
Rotational Med Ball Toss
Skater Variations
Broad Jump Variations
Overhead Med Ball Throws
Box Jumps
4. Other Variations & Methods
Other variations and methods that have a great effect on power training and can be taught quickly include the use of accommodating resistance with bands and chains as well as contrast training.
Accommodating resistance allows you to accelerate through a full range of motion because the resistance increases as you get into joint angles that can handle greater loads. This allows you to train power at all joint angles in a lift.
In addition to that the use of bands provides a unique training stimulus in which the eccentric portion of the lift is accelerated forcing a great amount deceleration training as well as a high-level reversal strength by using the stretch shortening cycle.
There’re a couple examples of this is the exercises listed above.
Contrast training is a method to peak speed and power production in which you use a heavy compound movement like a squat or deadlift and go right into an explosive expression of speed and power like a sprint, jump or throw.
Note from TG: I posted about contrast sets recently HERE.
The heavy lift provides an activation of higher threshold motor units that will transfer into a more explosive athletic movement.
Here’s some examples of contrast training.
Pre-Season Football Contrast Set
Back Squat —-> Box Jump
Banded Bulgarian Split Squat —-> Half Kneeling Sprint
About the Author
Ricky Kompf is the owner of Kompf Training Systems located in Syracuse New York. His facility provides semi-private training for predominantly high-school and college level athletes with individualized programming.
I started my career as a personal trainer back in 2002.
To give a little perspective on how long ago that was:
Joe Millionaire was one of the top-rated television shows that year.
The standard reaction to anyone requesting almond milk was one of two things: 1) a cold, blank stare into the abyss or 2) a cold, blank stare into the abyss followed by a definitive “the fuck outta here. Making milk out of almonds? What’s next…making pizza crust out of cauliflower?”
MTv still played music videos.
Smart phones and social media didn’t exist.
More to the point…the concept of semi-private training didn’t really exist either.
There are a few iterations of semi-private training, so I think it behooves the conversation to make a clarification first:
Example #1 = One program for a small group, generally in the ballpark of 10+ people.
Example #2 = Individual programs with a group of people (usually 2-4) training at the same time.
Example #3 = One program, one chain saw, 14 ninjas, last person standing wins.
For this article I’m referring to option #2.[footnote]Although, option #3 would make for a sick limited series. You’re welcome Hulu.[/footnote]
As I mentioned above I started my career as a personal trainer working almost exclusively with clients in a one-on-one fashion.
I can’t stress this enough:
“You need to be good at training ONE person before you start training a group.”
I have zero doubts the five years I spent working with people one-on-one helped to dampen the shock when I eventually started working with several people at once.
To that end, it wasn’t until 2007, when I co-founded Cressey Sports Performance with Eric Cressey and Pete Dupuis, that I got first-hand experience with the semi-private training model.
Up until then there weren’t many fitness professionals, let alone commercial or privately owned facilities, utilizing this model…and full credit has to go to Alwyn Cosgrove for serving as the nudger and architect for us adopting it.
He and Eric had many, many conversations on the matter, and considering Alwyn had built one of the most successful training studios in the country – Results Fitness located in Newhall, CA – utilizing this approach, who were we to question it?
That would have been like telling Gandalf “nah, I think we’re good. We can handle Mordor on our own”
Compound that with the fact Eric, Pete, and myself knew we’d be catering to the athletic population and that we very much wanted to emulate more of a collegiate strength & conditioning vibe it seemed like a no-brainer.
Long Story Short: The model worked (for us) and today more and more facilities (and individual coaches) are seeing the merits of the semi-private training approach.
Long Story Short (Part II): I left CSP in 2015 to start my own small studio in Boston. And even though I now work predominately with gen’ pop’ clients I still use this model and see many benefits.
Long Story Short (Part III): I am not implying CSP is responsible for the semi-private explosion. But I’d like to think we – along with other facilities such as I-FAST (Mike Robertson & Bill Hartman), Mike Boyle Strength & Conditioning, Mark Fisher Fitness, and many others – have helped to promote its popularity over the years.
Tony, For the Love of God, Shut up, and Tell Me WHY I Should Adopt the Semi-Private Training Model?
1. Yes, It’s Safe
The most prominent argument I’ve seen against semi-private training is that it’s dangerous. The rationale being that people aren’t getting the attention they need and, as a result, things inevitably deteriorate to the point where everyone’s running around with scissors in their hands.
Well, if that’s the case then CrossFit, Bootcamps, and Aerobic and Spin classes are the fitness industry’s equivalent of getting into a hugging match with a grizzly bear while wearing a steak vest.
I think it was Alwyn Cosgrove, fittingly enough, who made the best rebuttal of date to this train of thought:
“People learn to swim and shoot guns in a group setting.”
I think we can pump the brakes on the whole “danger wagon” scenario.
2. People Stay Motivated
I think most people have an inherently competitive side and to that end tend to work harder and (are more motivated) when they’re surrounded by like-minded individuals getting after it in the gym.
Most humans feed off the energy of others. On many occasions I can think of instances where clients end up getting competitive and try to push each other’s envelope.
Of course, it’s important to reiterate to clients not to compare themselves to others and that it’s no big deal if “so and so” can perform seven chin-ups or squat a house and they can’t.
I often use the term “progress, not perfection” when certain clients get too caught up the comparison game. So long as they see improvements (even small, incremental ones) over the course of time that’s all that matters.
That said, it’s uncanny how a group environment will often bring out people’s competitive side and nudge them to work a little harder.
3. Be Part of a Community
I’m biased, but my clients are the shit.
They’re cool.
They’re jacked.
And they’re just overall a bunch of amazing human beings with diverse backgrounds, interests, and experiences.
It’s not uncommon for clients to want to schedule sessions at the same time or to hang out outside of the gym to hit up a concert together, go out to dinner, or, I suspect, sit around and write about how poetic my deadlift looks:
The sense of being part of a community and the camaraderie it yields is an underrated if not unparalleled advantage to the semi-private model, and why so many people tend to stick around for the long haul.
4. See More Clients – Leverage Your Time – Make More Money
This past Monday I coached from 4 pm to 8 pm.
I saw ten clients during that time
I don’t know about you, but I’d rather have a four-hour “work day” compared to ten hours.[footnote]I put “work day” in quotations because that doesn’t take into account the hours spent beforehand writing programs, writing content for this site, answering emails, working on other side projects, etc. So it’s not like I ONLY worked for four hours. Okay, I also watched an episode of Welcome to Wrexham. Okay, it was two. Okay, it was three. Whatever. DON’T JUDGE ME!!![/footnote]
Not only that, on a per hour basis, all someone has to do is basic math to see why the semi-private model works well from a money-making standpoint.
Lets say the average trainer makes $75 per session working with clients one-on-one.
That’s not too shabby.
The same trainer, however, could charge $50-$60/person in the semi-private format and make 2x (if not 3x) that much depending on the numbers:
No doubt these numbers will need to be adjusted to take into account varying cost of living in different regions, but math is math.
As far as leveraging one’s time, the semi-private model is a strong candidate for most fitness professionals.
5. More Cost Effective For Clients
Pigging back on the above, the semi-private model is financially prudent for the client as well; it lowers the financial barrier.
Generally speaking this approach is 10-15% (maybe a smidge higher) cheaper compared to one-on-one training.
That may be the lone incentive someone needs to get them over the hump to seek out coaching services.
6. A Godsend For Introverts
This last point takes a bit of personal angle and may not resonate with some of you reading, but as a self-proclaimed introvert, I can say the semi-private format has helped me a ton as a coach.
It sounds counterintuitive, but hear me out.
I can turn on the charm and be extroverted when I need to. The common misconception about introvertedness and extrovertedness is that they’re both on a spectrum; neither is a stagnant, set-in-stone thing. What’s more, those who identify as introverted are (usually) not socially awkward or a recluse.
Sure, they may like to spend more time with cats than the average person, but they can turn it on or otherwise be the center of attention if need be
However, what “being introverted” really refers to is how a certain individual prefers to re-charge. After marinating in social circles yhey tend to re-charge by being in their own thoughts, at a bookstore, watching a movie alone, or, I don’t know, looking out the window contemplating when season 2 of Squid Game will finally come out.
Now, it’s not lost on me that part of why some people hire a coach is so that the coach can serve as the spark or center of energy.
I find this latter point infinitely more challenging when working strictly one-on-one with clients (especially with fellow introverts) and the impetus falls on me to be the curator of conversation.
Me:“Soooo, you watch Game of Thrones?”
Client:“Yeah.”
Me:“Dragons are cool.”
Client:“Yeah.”
Me:“Okie dokie, ready for your next set of deadlifts?”
Client:“Yeah.”
Me:“Excuse me while I go throw an ax into my face.”
When on the gym floor with a group of people, and the music’s blaring, and everyone’s moving around doing their thing, I typically don’t have to generate any gab.
It just happens organically amongst the group.
THANK GOD.
Some Cons to Semi-Private Training
Semi-private training isn’t all butterfly kisses and rainbows.
1. Some Clients Get Less Attention
Semi-private training is akin to hosting a party, and every client is a guest. The last thing I want to do is socialize with one lone person the entire night (unless it’s Kate Beckinsale) while everyone else is left twiddling their thumbs in the foyer.
Some clients may get irritated and feel they’re not getting enough coaching, and that’s a very valid point to bring up.
I do feel if you take the time to do your due diligence and structure things accordingly – maybe offer a few “ramping” or introductory classes so people can learn some basics, cueing, etc – this is a non-issue.
However, some people just won’t be a good fit for the semi-private model and it’s important to have referrals (or systems) set in place to accommodate them.
2. I Wouldn’t Jump In Right Away
After reading this post the last thing you need to do is contact all your clients and tell them you’re revamping your entire business model and that everyone’s going to be training BFF’s moving forward.
If you do I guarantee you’ll be receiving a few emails with the title:
“Fuck this shit, I’m out.”
Ease your way into things.
Maybe block out a few set hours per week to give the semi-private approach a test drive and to allow an opportunity for a few of your clients to get their feet wet with the concept.
3. It Can Be Draining
Working with several people at once isn’t everyone’s bag.
It can be very draining.
I get it.
Some people prefer working with people one-on-one and that’s totally cool. Many fitness pros still do it, do it very well, and are very successful with it.
