Part 4: Coach’s Companion – Advanced Strength Insights & Class Management

This one’s for the coaches, trainers, and curious athletes who want a deeper dive into how to fine-tune strength development—not just for results, but for longevity, performance, and class experience.

Dancer, Triathlete, Yogi... Weightlifter

Class Flow, Timing & Structure

When classes get big, flow matters just as much as programming. Here’s how I handle the logistics:

    •    Staggered strength start windows (e.g., 0:00 & 1:30 lifter start times) help keep platforms and equipment rotating smoothly.

    •    Everyone finishes their sets at different times, giving more freedom to coach individual movement, build next lifts, and transition smoothly.

    •    Downside: When everyone lifts at the same time, it creates a long break (~2 minutes) after their sets are done—better for cool-down, transitions, and chatting, but tighter for high-volume classes.

    •    I typically only stagger when we hit double-digit class sizes.

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Pre-Lift Warm-Ups & Primers

Help athletes maximize performance with smart warm-ups:

Before squats:

    •    Banded glute activation (clamshells, lateral walks)

    •    Single-leg balance or box step-downs

    •    Cossack squats for range

    •    Bodyweight tempo squats

Before pressing (bench or shoulder):

    •    Single-arm Arnold press

    •    Band pull-aparts or face pulls

    •    Thoracic spine openers

    •    Light dumbbell rotations (external + internal)

Between sets (optional):

    •    Shoulder or hip mobility drills

    •    Breathing resets

    •    Extra glute or core work for support

Encourage experienced athletes to use these during rest windows—maximize time without adding volume.

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Squat Anatomy & Stance

There’s no single “perfect” squat stance. It’s about what’s optimal for the individual.

Textbook stance: Shoulder-width, toes forward/slightly out

Pros:

    •    Great for crossover to sports like running or football

    •    Encourages torque and stability

Personalized stance (based on hip structure):

    •    Often allows greater range of motion

    •    Feels more comfortable and efficient

    •    Safer and more sustainable for long-term strength

Coaching tip:

Unless the athlete is chasing elite-level numbers or plateauing, personalized comfort and mobility take priority over textbook angles. A squat that moves freely will always win.

Wide, externally rotated hips:

    •    Harder to transition foot positions dynamically

    •    Need more adductor flexibility + control

    •    Might benefit from low bar squats for peak strength

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Shoulder Press Depth & Technique

Bar to shoulders vs. bar not touching:

    •    Touching shoulders: Builds full ROM and comfort in rack position—critical for CrossFitters and Olympic lifting.

    •    Not touching: Keeps constant tension, more time under load—better for hypertrophy/bodybuilding.

Both are valid. Choose based on the athlete’s goal, pain history, or training phase.

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Deadlift Details

Neutral spine is the rule—until you’re elite.

Some high-level lifters allow upper-back rounding for lever advantage, but unless your athlete knows what they’re doing (and why), it’s not something to teach.

Cue: Brace and Fill the Barrel

    •    Teach athletes to “fill a barrel” with their breath like pushing into a belt.

    •    Lats on, scapulas back and down, eyes neutral.

    •    Deadstop reps only—save touch & go for metcons.

Sumo stance?

If someone prefers it or has specific needs, sure. But conventional deadlifts crossover better to cleans, kettlebells, sandbags, and general movement. I don’t push sumo unless there’s a reason.

Head Position:

    •    Neutral head = better posterior chain recruitment

    •    “Eyes up” is common in weightlifting because the bar is lighter and faster

    •    Powerlifting = head neutral

    •    Have your athletes feel the difference with a demo—head up often weakens the pull

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Metcon vs Strength Flexibility

If someone’s not into strength days—or it’s their only chance to train that day—give them a sweat option. This keeps them showing up while still reinforcing the day’s theme.

    •    Squat and Deadlift = mandatory strength for everyone

    •    Bench & Shoulder Press = athlete’s choice (strength or metcon)

Metcon example for upper-body push day:

9-min AMRAP

5 push-ups

10 burpees

15 wall balls

20/16 cal row

This approach keeps everyone progressing, whether they’re lifting heavy or just showing up to move.

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Coaching AMRAP Sets

The AMRAP set is not just a test—it’s a coaching tool.

Use it to:

    •    See who’s ready for progression

    •    Spot fatigue, breakdown, or pacing issues

    •    Adjust future percentages

Rep thresholds (for squat, press):

    •    +2 = +1% next cycle

    •    +4 = +2%

    •    +6+ = +3%

Encourage athletes to reflect on how it felt—not just how many they hit. Bar speed matters.

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Food Coaching Tips for Strength Phases

Strength cycles demand fuel—especially in the early high-rep months.

Common athlete mistake: “I’m not getting stronger”

Reality: They’re under-eating because surplus feels mentally harder than dieting.

Quick talking points:

    •    Abs disappearing in the morning? That’s okay. You’re growing.

    •    If they’re highly active already and can’t eat more, reduce extra training volume.

    •    Strength is possible in a deficit, but gains will come slowest.

Encourage:

    •    10–30% calorie increase in early cycles

    •    Tracking weight trends over mirror checks

    •    Eating to support training—not just appearance

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Final Word for Coaches

This whole cycle is about intentional, sustainable strength.

For you as a coach, it’s also a chance to teach movement quality, build confidence, and make strength work more accessible and enjoyable to more people.

Build smarter. Program with purpose. Coach like it matters—because it does.

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