How To Structure a
Training Program

Home Featured Articles Phil Stevens Structure

By Phil Stevens

I had an interesting question on setting up a class. It was targeted at aerobic training with groups (not my first choice or expertise) but I was able to give some great fundamental info that I feel anyone can use for any structured training, be it with individual or group clients, and thought I would share it with you all.

Questioner: Richard

Subject: Aerobic Program Structure

Question:

I have a question I am hoping you can assist me with or advise me on. I have been involved in Tai Chi, Chi Kung and Kung Fu for 39 years. I am going to be teaching some group classes a gentle but very active form of movement which promotes an aerobic, cardiovascular workout. There are 15 sections to this particular form. Each section is 4 counts to the left and 4 counts to the right (one side is the mirror of the other). The form is done rhythmically and at a pace which is comfortable for each participant. This leads more to my question. As I learned the form approx 39 years ago in a martial arts environment the way things are taught have changed and, I think, in many regards improved.

The format in which I was taught was very safe but also very rigid. I am seeking to make the form as easy for participants to digest, remember and practice on their own as possible. I am looking for thoughts, ideas and/or suggestions on ways I can present this sequence of exercises in a good format that will allow the students to learn in the most efficient way.

My class will be 1 hour long for 6 weeks which is ongoing and I am thinking that I will spend the first 30 minutes of class on learning the beginning portions of the form, perhaps 3 sections spending 10 minutes on each section, going over them slowly to learn the movements properly so that the body, joints and everything is position correctly and not creating stress anywhere. Then, at the end spend the remainder of the time picking up the pace of the form a bit so that a good workout can be had.

I am CPR/AED/first aid certified and I am familiar with optimal heart rates and I keep an eye on students to make sure they are not exceeding their abilities and that they are doing exercises correctly. So I am very safe first and foremost in class but I am just looking for some good suggestions on how best to present this particular sequences of exercise, not designing a program but just thoughts on presentation of some existing exercises. Any input you have would be greatly appreciated. Thanks and have a great day.

ANSWER:

Richard-

Interesting question. Rather open and lent me more to thinking and training theory then to a direct answer. In such, my answer will be the same to you and hopefully lead to some thinking that will help you direct your classes. I know of Tai Chi, but am not fluent in it at all, so telling how to teach it would be elementary of me. I can simply give you some examples of things I/we do in teaching complicated moves to people and expediting results.

I think you have it right by aiming for slow steady progress. You want to exert a stimulus on the individual but not harm them. The class should be mainly structured around teaching and learning form, the so called workout or training will happen through that process. Likely you are working with un or de-trained clientele so simply learning and the corresponding teaching for a few weeks or months will in itself be a work out for them without having to add on an extra targeted section to elicit the adaptive response.

When your margins are so small it doesn’t take much to step out of your comfort zone and cause a need for adaptation. So I think the class can mainly be focused around teaching until they have grasped the movements and earned their way to greater progression.

FUN!! Above all find ways to make it fun. Analogies, we use them a lot. Fun analogies to the positions we are looking people to attain to get the right form. Things they can recognize from real life. Games think of fun ways to incorporate enjoyment with your teaching, this will also be helpful in the advancement of your students. Rewards, verbal or even junk little prizes people earn when they reach even simple achievements. If they get small rewards, and are presented them around classmates, I dont care how old the person is, they want to attain that. It can even be little gag gifts, get people smiling and laughing with one another they will push harder, do more and learn faster if the time is enjoyed.

Star at the end then go to the beginning. We, unlike most people, will start at the end of the move. Show them the position they are looking to achieve prior to ever teaching the start or the middle. If you can get a person to attain the END position and ingrain where they are supposed to be at that point, then when you show them the start they are much quicker to grasp the middle sections of the moves as they know where they are going. Its much like planning a vacation. The first thing you do is decided where do I want to go?? You figure that out and then pinpoint where exactly you start and work your way from there to reach your destination. Finding the start and the path is only possible once you know the goal.

For example. If we are teaching a power clean we first teach a student the catch position and make sure they can attain the position safely and properly before ever wasting time on trying to fill in the spaces. Then and only then after many reps and sets that are not invasive, but broke into pieces, will we then learn the start position and find out if they can reach that safely, properly, etc..

Once those are attained we are sure to reach all the points between and we work our way through those breaking the move into graspable parts. The catch, the pull from the floor to the knee, then the pull from the power position at the knee to extension. Then a hang clean, then we put it all together now that they have learned the moves in each part and know how they feel. They have earned the right to put it into one slow systematic move and slowly progress as they earn it. Speed things up, learning proper tempo, earning load etc.

Employ the students as teachers. The best way for many to learn is to try and teach as they learn. Pair them up and make them watch one another. They will learn by seeing one another do it correctly and incorrectly. By seeing a proper position and telling their partners when they are doing something wrong they learn them themselves. Plus then your job is easier, your workload is reduced.

As certain student learn faster change the pairings. Commend the good students and employ them to help those struggling in a positive way. Those people will love to help you, and others will learn quickly by seeing a peer do it. Those behind will WANT to be where they ( the higher more advanced peers) are and work harder to be one of your star pupils


	So...Want Even MORE Strength, Muscle-Building and Fat Loss Info, Just Like This? ...and get a FREE copy of "The Unnatural Athlete" ($29.95 value!), Charles Staley's most politically-incorrect views on training, nutrition, fat loss, muscle-building and more!

Award advancement, don’t scold mistakes (well not to much at least, remember they are beginners) Not many people learn well from ridicule, few will its your job to ID them, and if they need that fine, but 99% of people learn best by positive reinforcement, especially early on, you can get tough later.

For example, someone is doing one of your moves and does three things wrong, and one right. Say great!! blank part was perfect, keep doing that, good job, now lets just add this onto it. Instead of, that was horrible. You only did one part of that semi correct the rest was crap, now get it right, do this and this and this and this.

With the latter they are bound to get one or two other parts right and screw up the one they were doing right in the first place. Take every inch they give you, commend them and have them keep doing it right and slowly work on the rest.

Again make it FUN, I cant stress that enough fun is a must.

Click here to post your comments on this article in our Team Staley Forums!

About The Author

Coach Phil Stevens is an accomplished strength athlete with considerable experience in both powerlifting and strongman competition. Phil is the 2007 APA World Champion in the 242-pound class (total). He currently holds the APF 275-pound class raw National bench, squat, deadlift, and total records. Phil’s marquis lift was his 700-pound raw deadlift, performed on February 14, 2009 in Phoenix, Arizona.

Phil has been ranked in the “Top 10” in the deadlift Nationally across all powerlifting federations, also serves as the Arizona State Chair for the North American Highlander Association, as well as the founder of Lift For Hope, an annual strength-competition with proceeds donated to Charity (www.Lift4Hope.org).