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Running World-Class Sessions with Consistency

Welcome to your comprehensive guide for running an exceptional group training session every single time—no matter who’s on the floor. This playbook aligns with our best practices and will help you scale your gym by empowering your coaches to deliver consistently top-tier experiences.

 

🧭 Table of Contents

  1. Overview

  2. The Core Philosophy

  3. Session Structure Templates

  4. Coach Execution Checklist

  5. Delivering the Experience

  6. Post-Workout Strategy

  7. Coaching Rubric & Reviews

  8. Tools & Resources

📌 <a name="overview"></a>Overview

This guide is built to:

  • Ensure your gym delivers consistent, world-class sessions.

  • Remove the bottleneck of the owner being the only effective coach.

  • Help coaches confidently run sessions using clear structure, energy, and intention.

  • Create systems that scale with your membership.

🧠 <a name="core-philosophy"></a>The Core Philosophy

  • Every coach must earn the turf.

  • The floor is sacred space—members trust us to lead them safely and energetically.

  • Sessions should be choreographed experiences, not just workouts.

  • Our true product is not reps and sets—it’s energy, coaching, and connection.

🕒 <a name="session-structure"></a>Session Structure Templates

Use structured blocks for predictable pacing, professionalism, and scalability.

🟩 30-Minute Session Example

  • Warm-Up: 5 mins

  • Main Block (HIIT/EMOM/Strength + Conditioning): 15–20 mins

  • Stretch + Announcements: 4 mins

  • Total: ~29 mins

🟨 45-Minute Session Example

  • Warm-Up: 8–10 mins

  • Strength: 12 mins

  • Conditioning: 12 mins

  • Stretch & Announcements: 4 mins

  • Buffer: 7–9 mins (water breaks, resets, announcements)

🟥 60-Minute Session Example (5-Part Model)

  • Warm-Up: 10 mins

  • Power: 10 mins

  • Strength: 10 mins

  • Conditioning: 10 mins

  • Stretch/Announcements: 4 mins

  • Built-In Extras: 8–12 mins (water, demos, transitions)

✅ <a name="coach-checklist"></a>Coach Execution Checklist

Before Class Starts:

  • Floor is clean and fully set up

  • Coach arrives early (15+ mins)

  • Music is ready (clean, curated, fresh playlist)

  • Bathrooms are clean and stocked

As Members Arrive:

  • Greet by name within 10 seconds

  • Check-in system updated

  • Encourage social media check-ins

  • Introduce new members to OGs

During Class:

  • Use two volume levels (lower for demos, higher for work)

  • Demonstrate and explain every movement

  • Don’t overload—only 2–4 exercises at a time

  • Give every member 2+ coaching cues

  • Shout out every member at least twice

  • Use automated timers and wall clocks

  • Smile, high-five, and make it fun

🎤 <a name="delivering-experience"></a>Delivering the Experience

“Your coaches are on stage every time they run a session.”

Must-Haves:

  • Energy: Bring it—every session. Members feed off your vibe.

  • Cleanliness: No excuses—this includes music, language, and facilities.

  • Choreography: Treat it like a performance. Make transitions smooth and professional.

  • Mic Use: For larger groups or big gyms, microphones are highly encouraged.

  • Timers: Eliminate guesswork and stay on track.

  • Volume Control: Warm-up (~5/10), Working sets (~8/10)

🧘 <a name="post-workout"></a>Post-Workout Strategy

At the end of every session:

  1. Cooldown & Stretch (3–4 mins)

  2. Reset the Room: Members reset stations for the next class.

  3. Group Huddle/Hands-In: Celebrate effort and community.

  4. Announcements & Referrals:

    • Shout out referrals and new clients

    • Highlight upcoming internal promotions/events

    • Encourage goal tracking and retention programs

📋 Pass clipboards for:

  • Referrals

  • Challenges

  • Feedback

  • Promotions

📝 <a name="rubric"></a>Coaching Rubric & Session Review

Use binary grading (yes/no) to evaluate coaching performance.

Sample Grading Areas:

Category Criteria Y/N
Floor Readiness Was the room fully set up? ✅/❌
Member Greeting Did the coach greet all members by name? ✅/❌
Start Time Did the session begin on time? ✅/❌
Volume Was warm-up music at level 5? ✅/❌
Coaching Did they demonstrate all exercises? ✅/❌
Engagement Did the coach give each member feedback? ✅/❌
Energy Was the session high energy and engaging? ✅/❌
Cleanup Was the room reset post-session? ✅/❌
Referrals Were announcements and shout-outs made? ✅/❌
 

Include a notes section for detailed feedback.

📅 Review Frequency:

  • New coaches: Monthly

  • Experienced coaches: Quarterly or bi-annually

Use this data for:

  • Reviews

  • Promotions

  • Pay raises

  • Continuing education plans

🛠️ <a name="tools"></a>Tools & Resources

Systems Mentioned:

  • ChatGPT: For programming help and session design

  • Fit Radio: Curated, clean, professional playlists

  • Sonos + WiFi Control: Music control via mobile

  • Automated Timers: Clockwork or GymNext

Templates Attached:

  • ✅ Editable Session Rubric

  • ✅ Sample Class Breakdown Templates

  • ✅ Onboarding Checklist for New Coaches

🚀 Final Thought

“You are not running workouts. You are delivering EXPERIENCES.”

Master the choreography. Build the energy. Follow the structure. And scale your gym with confidence, knowing that every single coach delivers a session your members will rave about.