Each month, Tom, Hunter, and I sit down to discuss what we want to accomplish in our monthly group training sessions. In addition, each of us spends several hours a week planning, writing, and recording workouts for our individual training members. With a combined 30+ years of experience, we’ve developed a recipe for success that guides everything we do. Today, I would like to share a bit of what goes on behind the scenes.
Our group training classes run for 60 minutes per session. Private sessions are 30 minutes long but follow the same structure, just in a more condensed format. Here’s what a typical session looks like:
1. Warm-Up (10–15 minutes)
2. Power / Agility / Functional Movement (5–10 minutes)
3. Strength Training (25–30 minutes)
4. Conditioning / Finisher (10 minutes)
5. Cool down (5 minutes)
The warm-up is arguably the most important part of the session. This is where we gauge how much intensity we can safely push for that day, since as we all know, how we feel can vary from day to day. We start by addressing any soft tissue issues with foam rolling, then move into dynamic stretching and activation drills to prepare the muscles and tendons.
Next comes power, agility, and functional movement. Here we focus on adding bounce and quickness, with movements such as jumping rope, ball slams, balance drills, crawling, throwing, and catching. These movements stimulate a neural response that wakes up the body and gets the system firing.
Then comes the heart of the session: Strength training. Depending on the goals of the session or the individual, we focus on the five foundational movements– knee- and hip-dominant (squat and hinge), push and pull variations (push-up and TRX row), and a carry (such as a farmer’s carry). Once those major patterns are covered, we may include accessory work, such as core exercises or “glamour” muscle work, for balance and variety.
We wrap things up with conditioning. Depending on the goal, we choose from a variety of methods– intervals, EMOMs (every minute on the minute), sled drags, or partner finishers– each designed to target specific energy systems.
Finally, we cool down with deep breathing and stretching to reset the body and promote recovery. The cooldown is just as important as the warm-up– we don’t want anyone passing out on their way out the door!
Our training sessions are built on structure, purpose, and experience. Each segment, from warm-up to cooldown, has a clear role in helping you move better, feel stronger, and perform at your best. By combining proven methods with individualized attention, we ensure every workout delivers results safely and efficiently.
We take pride in the thought and care that go into every program we create. Whether you train in a group or one-on-one, know that every minute is designed with intention– to challenge you, build you up, and help you reach your goals. Thanks for trusting us to be part of your fitness journey!
Nick, Tom, and Hunter
