Hi, I have a few clients that want sport specific training in regards to soccer (football in UK), now i dont have a problem designing a program for this which will include, power, strength, speed, endurance, agility etc….the problem lies in how do i construct a strength training program to be held in the weights area at the gym (confined space) to four people at the same time? Supersetting? what could i do? any ideas welcome! thanks a lot!
If you don’t have enough equipment or space for all four people to be doing the same exercise at the same time, I see a couple of options.
1) Four exercise circuit. Teach the four exercises and as long as the equipment for each exercise is nearby, you can float from client to client and coach. Set a timer for 30 or 45 or however many seconds is appropriate for your circuit, then have them switch.
2) Three exercise circuit. Three high-intensity exercises with very little rest between them. The fourth station is a rest. If you create four of these 3-exercise circuits, then each client will get to rest in first, second, third, and fourth position.
3) Partners. If you’re doing heavier lifting that needs significant rest between sets, have two exercises done in partners. Partner one performs the exercise. Partner two spots, encourages, or stretches. When I have a four-person class, I switch partners every 10 minutes or so, so that everyone works with everyone.
I agree with Nancy, circuits might be the best scenario since there is limited space. The biggest thing is going to be the difficulty of the exercises you will do. You would have to keep your head on a swivel to make sure everything is done with good form, and you will have to be very vocal in terms of coaching what you want.
I would recommend having regressions and progressions of each exercise if possible, this will help if the exercises are too easy or too difficult.
Below is a sample strength program I would do with 3 people depending on the goal. You can do it whatever works best for the their goal.
1A. Explosive/Power exercise (Box Jumps, Cleans, Swings, etc.)
1B. Core Targeted Exercise (Planks variations, lifts, chops, etc.)
1C. Corrective (targeting Shoulder or hip)
2A. Hip Dominate Exercise (deadlifts, RDL variations, and ball hamstring curls, etc.)
2B. Vertical Pull (Pull ups, cable pull downs, lat pull downs, etc)
2C. Corrective (targeting shoulder or Hip)
3A. Horizontal Press (Dumbbell chest press, push ups, etc.)
3B. Knee Dominate (Rear elevated squat, lunge variations, step ups, etc.)
3C. Core Targeted (Anti-Rotation variation, Side Plank variation)