The Anatomy of a Great Group Training Session


The Anatomy of a Great Group Training Session

We believe that the experience a person should have inside the gym should be just that… an experience.

Something to talk about and rave about.

Something that knocks off your socks.

Something that leaves you engaged and wanting more.

This requires the session to be jam packed with an amazing workout that leaves you feeling great when you leave everyday.

It requires a fun and uplifting environment.

Most importantly it requires the session to be put together in a way that will actually provide results over time and not just leave you sweaty and tired by the end.

We take our approach very seriously because the goals you have a very specific.

You cannot afford to get injured, waster your time, or waste your money.

We are going to let you in on our secret sauce and how we make our sessions into what you experience everyday and why.

Building Community and a Team Environment

This is the beginning of every session. The best thing about our gym is the people.

Everyone is looking out for each other, cheering each other on, and wanting to see each other succeed.

The way we have helped to contribute to this is in our intro.

Every great relationship or friendship starts with a name and introduction.

This is why we begin every session in that way.

Names and introductions are where we begin friendships and build community.

We get into a circle and share our names and sometimes some sort of ice breaker. This could be a favorite meal, favorite song, or some other fun fact about us.

We find this to be a great place to begin because it allows people to laugh and smile or find out that someone in the group is a lot like them.

Like minded people always work better together and once this is uncovered new levels of fitness can be reached and it makes it easier to make it into the gym everyday.

Warm-ups Done Right!

A good or bad warmup can make or break your session for the day.

A really great warmup will leave you ready and prepped for the session and to be able to execute the movements properly.

Here is our basic template and what we use to drive the making of our sessions:

  1. Release work – AKA Foam rolling or other soft tissue work. This is great in warmups because it helps to reduce chronic pain, tightness, or other disfunctions a person may have. We do not want to spend a ton of time here before training because long duration/full body work can dull your Nervous system. But a few drills for specific areas used that day for 20-30 seconds has been shown to be beneficial.
  2. Resets and Readiness – This is where we start to move some. This could begin with something like a few minutes of biking, rowing, jump roping, or jogging. Followed by easy bodyweight movement and mobility work. Again the idea here is to begin to raise the body’s temperature and take the joints through full range of motion specific to the training that day.
  3. Briefs and Explanation – Discussing the training is next. What is the plan for the day? Why? What is the intended stimulus? We answer all these questions here because how you approach your training everyday is important to be established first. If you do not know where we are going how do you get there?
  4. Specific Practice – During specific practice we learn movement. We get more in depth on the training for the day and practice what we intend to do that day. Some movements we love to use are high skill and require daily learning to get more proficient. More importantly the more you practice the safer you will move leading to less injury risk.

After all these criteria are met we can move into the beginning “officially” of training that day.

Resistance Training

Next we move into our resistance training for the day.

It is shocking to us that some people out there do not incorporate some sort of resistance training into their daily regimen.

Whether you want to build muscle, lose fat, or keep your bones healthy and strong EVERYONE at our gym lifts weights. Period.

There are ZERO reasons why you should not weight train. How strong or how much muscle a person has overtime is directly correlated to mortality.

Have lean muscle mass will help you live longer, be stronger, look better, and more importantly feel better.

One to two lifts or movements are typically used here and vary from upper body, lower body, pushing, pulling, single leg work, or core work.

Resilience Training

After you fatigue and tax your body during the resistance training we know there is still a little more left in the tank.

Strength and power have likely decreased but your other energy systems are still in need of attention.

During resilience training or the “Workout of the Day” we work on the various parts of our cardio vascular system. We could go low intensity, high intensity, or if we are feeling crazy we could go for some sort of long duration conditioning.

We utilize so many different forms of training from cyclical work like rowing, biking, or running. As well as mixed work like weight lifting, gymnastics, and cyclical elements all combined with a timer to move through in circuit like fashion.

Resistance training and Resiliency training combined pack a potent one two punch toward your fitness and make you a healthier person leaner and meaner than before!

Cooldown and Recovery

With time permitting we love to end with some sort of cool down or recovery work.

You have just spent the past 60 minutes being amped up and ready to go.

But before you walk out the door we would love to see you cool down and relax.

Recovery work like foam rolling, stretching, and breathing help to do just that.

During your training you spend most of that time in a sympathetic state (fight or flight) where your cortisol (stress hormone) is elevated to get you through your training.

The important thing to remember is that training is not where you get better. It is not where you progress.

Resting is where you do. So the sooner you get out of a sympathetic state and into a parasympathetic state (rest and digest) the better.

It is our ability to recover and adapt from a session that is most important.

At the end of your workout we love to take 3-5 minutes to breath and calm down the body.

The body will thank you if you do.


So there is a quick overview of what we use to make your session into the best and most well thought out experience we can offer.

I hope this gives you a better understanding as to why we do what we do.

If you have follow up questions or you are not already a member and want to know more about how to get started. Email us!

Written by:

Cody Smith