Session Structure & Delivery

The moments you spend with clients during training sessions are where results are forged. Programming matters, but delivery is what transforms good programs into great outcomes.

This chapter covers how to structure each session for maximum effectiveness, maintain professional standards, and create an experience that keeps clients engaged and progressing.

The Session Arc

Every effective training session follows a predictable arc:

1. Arrival and Check-In (2-5 minutes)
2. Warm-Up (5-10 minutes)
3. Main Work (25-40 minutes)
4. Cool-Down (5-10 minutes)
5. Wrap-Up and Preview (2-5 minutes)

This structure applies whether you're training someone for 45 minutes or 90 minutes. The proportions remain similar.

Arrival and Check-In

The first few minutes set the tone for the entire session.

What to Cover

Physical State:

• How are they feeling physically?
• Any new aches, pains, or injuries?
• Sleep quality last night?
• Energy level today?

Life Context:

• Major stressors happening?
• How has their week been?
• Anything significant coming up?

Training Adherence:

• Did they complete their homework/practice?
• How did independent training go?
• Any challenges between sessions?

Why This Matters

This check-in serves multiple purposes:

Adjust the session if needed: If they slept 3 hours and are stressed about work, today might not be the day for max effort testing.

Build relationship: Genuine interest in their life builds rapport and trust.

Gather data: Patterns in energy, sleep, and stress affect training outcomes. Notice and document trends.

Accountability: Asking about homework creates accountability for independent practice.

Keeping It Brief

Check-ins should be warm but efficient. Two minutes of genuine connection beats ten minutes of small talk that eats into training time.

If a client needs more support than a quick check-in, consider:

• Scheduling a separate conversation
• Adjusting the session focus
• Referring to appropriate professionals (therapist, nutritionist, etc.)

The Warm-Up

A proper warm-up prepares the body for the work ahead and prevents injury.

Components of an Effective Warm-Up

1. General Movement (2-3 minutes) Elevate heart rate and body temperature:

• Jumping jacks
• Light jogging
• Arm circles
• Leg swings

2. Joint Mobility (2-3 minutes) Prepare joints through their range of motion:

• Wrist circles
• Shoulder circles
• Hip circles
• Ankle mobility
• Spinal articulation (cat-cow, thoracic rotation)

3. Dynamic Stretching (2-3 minutes) Active movement through ranges:

• Leg swings (front/back, side to side)
• World's greatest stretch
• Inchworms
• Lunges with rotation

4. Movement Preparation (2-3 minutes) Practice patterns you'll use in the main workout at lower intensity:

• If training push-ups: wall push-ups, scapular push-ups
• If training pull-ups: dead hangs, active hangs, scapular pulls
• If training handstands: wrist prep, wall slides

Warm-Up Principles

Progressive intensity: Start easy, gradually increase demands

Specific to session: Prepare the movements and muscles you'll use

Consistent routine: Familiar warm-ups save time and become automatic

Individual adaptation: Modify based on client's needs (more wrist prep for someone with wrist issues, etc.)

Sample Warm-Up (10 minutes)

The Main Work

This is where the primary training stimulus happens.

Session Structures by Goal

Skill-Focused Sessions:

• Skill work when fresh (first 15-20 minutes)
• Supporting strength work
• Accessory work

Example progression:

1. Handstand practice (skill)
2. Handstand push-up progressions (strength)
3. Shoulder accessory work (support)

Strength-Focused Sessions:

• Heaviest/hardest movements first
• Lighter compound movements
• Isolation/accessory work

Example progression:

1. Weighted pull-ups
2. Row variations
3. Bicep/forearm work

Conditioning-Focused Sessions:

• Circuit or interval training
• Continuous movement with minimal rest
• May combine multiple movement patterns

Example:

• 3 rounds: 10 push-ups, 10 squats, 10 rows, 30-second plank

Coaching During Sets

Your job isn't to count reps. It's to make each rep better.

Cues to Use:

Before the set: "Focus on keeping your elbows close to your body on these dips."

During the set: "Good... squeeze at the top... control the descent... nice..."

After the set: "Great improvement on depth. Next set, let's really emphasize that pause at the bottom."

Types of Cues:

Internal cues (what to feel): "Feel your core tightening as you lower."

External cues (what to do): "Push the ground away from you."

Visual cues (what to imagine): "Imagine you're squeezing a pencil between your shoulder blades."

Research suggests external cues are often more effective for motor learning, but different clients respond to different cue types.

Managing Rest Periods

Rest periods depend on the training goal:

Use rest periods productively:

• Explain the next exercise
• Review upcoming programming
• Discuss technique points
• Let them recover while staying engaged

Progressive Overload in Sessions

Every session should move the client forward in some way:

Add reps: 8 → 9 → 10 → 11 Add sets: 2 sets → 3 sets → 4 sets Add load: Bodyweight → band-assisted → bodyweight → weighted Increase difficulty: Knee push-ups → regular push-ups → deficit push-ups Reduce rest: 90 seconds → 75 seconds → 60 seconds Improve quality: Better depth, better control, better form

Not every variable improves every session. But over weeks and months, there should be clear progression.

When Things Aren't Working

Sometimes a client struggles with a movement despite good programming. Troubleshooting approach:

Check technique first: Is poor form limiting them?

Assess prerequisites: Do they have the mobility and base strength?

Adjust the progression: Maybe the jump was too big. Find an intermediate step.

Consider external factors: Fatigue, stress, and lack of sleep affect performance.

Try a different approach: Same movement pattern, different exercise variation.

Don't force a movement that isn't working. Find another path to the goal.

The Cool-Down

Cool-downs transition the body from exercise to rest and support recovery.

Components

1. Light Movement (2-3 minutes) Gradually reduce intensity:

• Easy walking
• Light movement flow
• Gentle stretching in motion

2. Static Stretching (3-5 minutes) Hold stretches for muscles worked:

• 30-60 seconds per position
• Focus on areas that tend to be tight
• Breathe deeply and relax into stretches

3. Breathing/Relaxation (1-2 minutes) Activate parasympathetic nervous system:

• Deep belly breathing
• Box breathing (4 seconds in, hold, out, hold)
• Brief body scan relaxation

Cool-Down Benefits

• Gradual return to baseline heart rate
• Opportunity for static flexibility work
• Mental transition from training to regular activity
• Reduces post-exercise stiffness
• Creates a ritual end to the session

Sample Cool-Down (7 minutes)

Wrap-Up and Preview

Never end a session abruptly. Create a clear close.

Session Summary

Briefly highlight:

• What was accomplished
• What progress was made
• What to work on independently

"Great session today. Your hollow body hold is really improving - you held 10 seconds longer than last week. This week, practice that dead hang we worked on, aiming for 30 seconds daily."

Preview Next Session

Give context for what's coming: "Next time we'll build on today's pull-up work and start introducing some bent-arm strength."

This creates anticipation and helps clients see the progression path.

Homework Assignment

Assign specific practice for between sessions:

• What to do
• How often
• Any resources (video links, written description)

Keep homework simple and achievable. One or two things, not ten.

Confirm Logistics

• Confirm next session date/time
• Address any scheduling concerns
• Note any upcoming changes (vacation, schedule shifts)

Creating an Exceptional Client Experience

Beyond structure, the experience you create matters.

Professionalism

Be punctual: Start and end on time. Respect their schedule.

Be prepared: Know the plan before they arrive. Have equipment ready.

Be present: Put your phone away. Give them your full attention.

Be consistent: Deliver the same quality every session, not just when you feel like it.

Energy and Enthusiasm

Your energy affects theirs:

• Genuine enthusiasm is contagious
• Calm confidence provides security
• Appropriate intensity motivates effort

Match your energy to what the client needs. Some respond to high energy, others prefer calm focus.

Positive Coaching

Focus on what they're doing right: "Your depth is much better today" (not "You're still not going deep enough")

Correct without discouraging: "Let's adjust that elbow position" (not "Wrong, wrong, wrong")

Celebrate wins: "That's your first full pull-up! Amazing work!"

Handling Struggles

When clients struggle:

Normalize the challenge: "This progression is tough. Everyone takes time with it."

Adjust appropriately: "Let's try a slightly easier variation to build up."

Focus on effort, not just outcome: "The effort you're putting in is what creates progress."

Never make clients feel bad for not being strong enough or skilled enough. That's why they hired you.

Session Documentation

Keep records of every session for continuity and progress tracking.

What to Document

• Date and time
• Exercises performed
• Sets, reps, rest periods
• Notes on performance
• Client feedback (energy, pain, mood)
• Homework assigned
• Notes for next session

Documentation Systems

Paper log: Simple but hard to analyze over time

Spreadsheet: More flexible, can track trends

Coaching apps: Trainerize, TrueCoach, and others handle tracking and client communication

Using Documentation

Review notes before each session:

• What did we do last time?
• What should we progress today?
• Any issues to address?

Periodically review longer trends:

• How has their push-up max changed over 3 months?
• Are we making progress toward their goals?

Adapting Sessions

No plan survives contact with reality. Be ready to adapt.

When to Modify

Energy is low: Reduce intensity or volume, maintain movement quality

Pain or discomfort: Avoid aggravating movements, focus on what feels good

Major life stress: Consider lighter session, focus on stress relief

Illness: Cancel or do very light movement depending on severity

Significant improvement: Progress faster than planned if they're ready

How to Modify

Have backup exercises in mind for every movement pattern. If the planned exercise doesn't work, pivot smoothly.

Smooth adaptation maintains client confidence. Scrambling looks unprofessional.

Common Session Delivery Mistakes

1. No warm-up or inadequate warm-up: Risk of injury and suboptimal performance.

2. Talking too much: Coach efficiently. Every word should serve a purpose.

3. Not coaching enough: Standing silently while they rep isn't coaching. Engage actively.

4. Inconsistent quality: Every session should be your best work.

5. Ignoring fatigue signals: Push when appropriate, back off when necessary.

6. No cool-down: Ending abruptly feels incomplete and misses recovery opportunity.

7. Poor time management: Running over or rushing at the end disrespects schedules.

8. Not documenting: Without notes, you can't track progress or plan effectively.

Your Session Delivery Checklist

Before each session:

• Review client's history and last session notes
• Have a plan for today's session
• Prepare equipment and space
• Arrive early/be ready when they arrive

During each session:

• Check in on physical and mental state
• Complete thorough warm-up
• Coach actively throughout main work
• Provide specific, actionable cues
• Cool down properly
• Summarize and assign homework

After each session:

• Document what was done
• Note any adjustments for next time
• Follow up if needed

Your Next Steps

Before moving to the next chapter:

1. Create a template warm-up routine for your typical sessions
2. Develop 2-3 cues for each major movement you teach
3. Design your cool-down protocol
4. Choose a documentation system and set it up
5. Practice explaining movements out loud until it's natural

Exceptional session delivery is a skill that develops with practice. The more intentional you are about structure and experience, the better your clients' outcomes will be.

In the next chapter, we'll cover client retention - how to keep clients engaged, motivated, and training with you for the long term.