Every time you turn around, a new video, coach, or article has discovered the best way to train. When in reality, many factors go into this equation.  A piece of the equation that is often missed is the structure of the facility that you are in. You must learn to utilize the “playground” of weights in front of you to conduct a training session that flows smoothly, is dense, and accomplishes the training goal. By learning about your environment, you can begin to understand the ebb and flow of a proper training session.

Utlize the Playground of Weights

  • Intensity and density rise and fall, moving up and down like tuning a soundboard
  • Transitions between exercises must be smooth and swift.
  • The wording must be clear and concise. 
  • Aggression should be present or absent, depending on the circumstance. I.e., giving a technical overview of a new exercise versus mentally preparing an athlete for a big squat.

Through continuous refinement of these coaching skills, a coach learns to “feather the clutch” of the training session. If you train or work in a facility you do not own, you must learn how to properly utilize the current layout of the gym. Suppose you own your facility, i.e., private gym owner, garage gym owner, or someone like a university head strength and conditioning coach. In that case, you can adjust the layout of the room to its most effective form. For example, it is well known that sled work is a great tool for the athlete. 

Consider Setup and Takedown Time

Here at the Underground Strength Gym, sleds stay set up on the turf, ready to be pushed and pulled at any time during the workout. This setup makes for effective use of sled work, which greatly impacts our GPP and total workload and gives the athletes something they can push hard and load heavily without getting destroyed. Sled work as part of the weight training at the University was a different situation. Our space to use the sleds was the football field, which is separated from the weight room. It is not a far distance, but it is still a barrier.

Many sessions at the Underground start and finish with sled work. This small barrier of the turf being separated from the actual weight room makes that an ineffective strategy for training in that space. Doing sled work would require the sleds to be brought outside, set up, and then torn down and brought back inside.

Time is a valuable asset. The setup and takedown would also create a turf mess in the weight room. Not good. We trained the athletes very well at the University, but sleds were a small part of it. This is not a bad thing, as the training sessions were tailored to the facility layout and equipment that we had available to us. Set up your facility for quick transitions and easy setup. If you are bound to the makeup of your facility, then plan accordingly.

Perform Exercises at the Correct Time

On a finer scale, we can look at the example of our sleds and kettlebells being on opposite sides of the room here at the Underground. To raise the density of the session, program exercises should be performed at the correct times, depending on where the athlete is located. Example: Sled Push Down, Double Kettlebell Row, Sled Push Back. Instead of: Sled Push Down and Back, then walking back down to the kettlebell area to perform the Rows, and then walking back for the next set of Sleds.  

When conducting your session, consider things like walking distance, set-up time, and exercise recovery demand. If you know an athlete’s fatigue level will be high at a certain point, program exercises across the room to give them time to catch their breath without it turning into them just standing around. Pay attention to athletes who are finishing exercises early.

If an athlete or group of athletes regularly gets done before the rest, give them a quick and easy-to-set-up exercise or group of exercises to perform that will keep their session density high and work toward their training goal. This is also a great time to incorporate movements that correct general weaknesses, such as Face Pulls, Band Pull-a-Parts for the rear delts/upper back, and Tricep Extensions or Push-Ups to strengthen the arm extensors.

Most athletes need work in these areas anyway. 

Get Creative!

The point of this article is to get you to start thinking about how to use your facility much like a playground. Your session should be an ever-rotating cog of efficiency and effectiveness, moving smoothly from one thing to the next, creating an environment where athletes run into no bottlenecks or traffic jams. 

Be prepared to change what is written on the board. Utilize the pre-written program as a guide rather than a procedure from which you cannot deviate. One should refer to the guide to help know which direction the session is headed, but always be ready to change things if you run into a group that is a little bit larger than normal. 

You may have to split the group into two groups. Maybe one group goes to the first part of the workout, the second group goes to the second part, and then they flip-flop. This technique is used quite frequently here at the Underground. 

If you are coaching in a facility where issues like this may be more present, you may need to tailor your program to fit those needs. If you have two racks in your room instead of 10 racks and have 20 kids show up, it does not make sense to have them all squat simultaneously. Rotate the athlete through the session in a way that prevents any hangups because, ultimately, your biggest obstacle in the progression of athletes in a group training setting will likely be “time”. 

Manage the Training Session

As the coach, it is up to you to manage the effectiveness of an athlete’s training session. Deeply understanding and utilizing your environment will help you do so. The group size should not automatically mean that each athlete gets a less effective session. 

As previously stated, it is up to YOU to manage this situation. Many times, I have caught myself saying that the group size was too large and I just could not get to all the athletes that needed my attention, when in reality, I could have performed more efficiently as a coach to manage the session. 

Keep the session alive; there is no dead time. The late Jud Logan, a significant influence in my life, spoke on coaching organized chaos. Be the ring leader of your own circus. Develop through passion, and do not be afraid to make real-time adjustments.

This is the art of coaching. 

Nate Stout is a highly experienced strength and conditioning professional with a passion for optimizing athletic performance. Holding a BS and MS in related fields, along with certifications as a CSCS and SSPC, Nate brings over 15 years of powerlifting experience to his role as Team Leader and Head Strength & Conditioning Coach at the Underground Strength Gym. His expertise is built on years of hands-on coaching, including his time as an Assistant Strength & Conditioning Coach at Ashland University. A former collegiate shot put, discus, and hammer thrower, Nate’s athletic background complements his deep understanding of strength training and conditioning. He is dedicated to creating efficient, high-performance training environments and continually seeks innovative ways to help athletes reach their full potential.