STRENGTH DEVELOPMENT Coach Handbook

Strength Development Handbook

LES MILLS
STRENGTH
DEVELOPMENT

1 2 3
STRENGTH DEVELOPMENT Coach Handbook

Welcome to Fitness is
Les Mills our life force

PASSIONATELY DEVOTED TO CREATING A FITTER PLANET From an early age our founder Phillip Mills was immersed in an Together they co-authored Fighting Globesity, a manifesto
active lifestyle. His father, former New Zealand National Track and call to action encouraging individuals, companies and
Welcome to Les Mills and your new journey in becoming a fully
and Field Coach, Les Mills (Snr.), is a gold-medal-winning- governments to do more to get active. Joining them in the
certified STRENGTH DEVELOPMENT Coach. This is where you
athlete, who with his wife Colleen raised his kids to love business now are their daughter Diana and son Les Jnr.,
begin changing your life, and those around you.
exercise. A four-time Olympian, Les encouraged his family to Creative Directors for a number of the programs.
pursue sporting excellence and together they all represented
Today in more than 100 countries, over 120,000+ instructors
New Zealand in track and field. The desire to move, to be fit
At Les Mills, we are passionately devoted to creating a fitter teach 20 programs to millions of people every week. And in truth,
and share that with others led the Mills family to open their first
planet. Our ambition is to have 100 million people doing Les Mills we’re just getting started.
health and fitness club in 1968.
workouts every week. We want to transform the global health
We are on a mission to create a fitter planet. A global team of
system by preventing major health issues caused as a result of After attending UCLA on an athletic scholarship, Phillip joined
instructors inspiring others to move, helping those around them
inactivity and obesity. the business full-time in 1980 and immediately began to
to fall in love with fitness. To take better care of themselves
innovate. Combining his passion for music with a love of athletic
and better care of our planet.
movement, he created Group Fitness programs that literally
Every day, we inspire people to lead active lives through a life- had members queuing out onto the streets to get a place in We want you to join us on a journey to mastery. Our training
long love of exercise and a joy of movement. A constant voice class. The excitement was real; the results were amazing. programs and ongoing education are all designed to help you
that compels people to move. People get stronger, leaner, fitter People were falling in love with fitness. develop, to grow and to shine. You’ll explore what it means to
and faster because of us. We know Group Fitness works. We are be a leader against sedentary lifestyles. You’ll discover how to
In 1990 the game changed. Phillip pioneered the world’s first
in the business of motivation. overcome your personal limitations and step up to be a leader
barbell class, PUMP. It was massively popular in Australia and
someone who inspires others to overcome.
New Zealand and in 1997, renamed BODYPUMP™, we took it to
the world.
It starts with YOU. Believe it can be done. Trust that it’s possible.
We change the world – one person, one couple, one family, one Les Mills became Les Mills International.
company, one city, one country, one continent at a time.
Joined from the beginning by Dr. Jackie Mills, a former
national gymnastics representative and passionate advocate
Fitness is our Life Force.
Thank you for joining the movement.
of nutritional medicine and holistic health, Phillip continued to
oversee the rapid expansion of the company.
Welcome. Kia Ora. Aroha.
Phillip and Dr. Jackie Mills We are United.
Changing the World.

4 5 6
STRENGTH DEVELOPMENT Coach Handbook

Using this STRENGTH

handbook DEVELOPMENT
Training goals
This Coach Handbook is designed to help you create your own Learn and practice the 3 Key Skills to become a certified STRENGTH
STRENGTH DEVELOPMENT manual, explored and written in DEVELOPMENT Coach.
your own words. Like a Personal Journal where you record your
So why undertake this journey?
notes, struggles, successes and ideas.
The skills and tools you learn as part of becoming a STRENGTH
Your handbook is divided into three different stages with
DEVELOPMENT Coach are transferable to all parts of life, both at
different parts, reflecting each stage of the qualification upskill.
work and in your personal life. As a STRENGTH DEVELOPMENT
Each section is a mix of learning tools, resources and the tasks
Coach, among many other benefits, you will:
you will need to complete before you move to the next section.
• Become part of the worldwide Les Mills community.
Use this handbook as a reference along your STRENGTH
DEVELOPMENT journey. The handbook is created to support • Improve your coaching skills as a Personal Trainer and Coach.
you all the way to success! • Upskill and hone your technique, focusing on your own movement
to inspire others.

APPENDIX • Learn how to connect, educate and motivate the people you train.

At the end of this Handbook, you will find an Appendix • Receive regular current industry research along with incredible
containing additional information and resources: additional education opportunities.

• Roll-Out / Launch Tips • Change lives, literally!

• Pregnancy Guidelines

• Knowledge is Power (recommended reading) Excited to get started? Let’s explore what’s ahead!

Be authentic, be yourself,
7 8
bring it to life. 9
STRENGTH DEVELOPMENT Coach Handbook

The journey STAG E 1: P R E -W O R K

• Self-directed
STAG E 3 : C E R T I F I C AT I O N
• Self-directed

ahead
PRE-WORK CERTIFICATION
• Learn and explore the 3 Key Skills • Submit segment of the workout.

• Complete tasks and submit filmed segment. • Assessed as CERTIFIED or SEND NEW VIDEO

This is the start of your Les Mills STRENGTH DEVELOPMENT This is the final step in becoming a certified Coach enabling
journey. The training explores the Masterclass and takes you you to teach your own STRENGTH DEVELOPMENT classes,
There are three stages to this STRENGTH DEVELOPMENT Training through the basics of the 5 Key Skills required to become a inspiring others to fall in love with Resistance Training and
journey which are described below. Your learning will be part self- successful certified STRENGTH DEVELOPMENT Coach. The to reap the benefits of this type of training. Your STRENGTH
directed, part physical and part facilitated by your STRENGTH main focus of your pre-work is arming you with knowledge and DEVELOPMENT Trainer will explain this final stage in more
DEVELOPMENT Trainer. practice to set you up for a successful Stage 2 training with detail at the end of the facilitated training day.
your STRENGTH DEVELOPMENT trainer and peers. This stage
At each stage there are different tasks and assessment processes You must achieve certification to be able to teach and
provides the foundation for achieving certification at the end of
to check the learning is happening and you are on track in your continue your STRENGTH DEVELOPMENT journey from
the journey.
STRENGTH DEVELOPMENT Coach journey. here.
The pre-work section is self-directed, including your first tasks,
one of which is submitted to your Trainer.

HALF-DAY These tasks must be completed before the next section.

PRE-WORK CERTIFICATION
TRAINING

STAG E 2: T R A I N E R - FAC I L I TAT E D

TRAINING
HALF-DAY
• Facilitated by Lead Trainer
TRAINING

• Explore and practice the 3 Key Skills

• Equipment required

This stage is facilitated by your STRENGTH DEVELOPMENT

Trainer. You and your peers gather to learn and deep-dive
the Key Skills required to become a certified STRENGTH
DEVELOPMENT Coach. This involves exploring these skills
through practice and theory, along with some self-review and
reflection. At this stage you will have time to practice on your
own and with a partner to hone your skills. This ensures new
ideas and learning become part of your long-term memory,
building your competency as a STRENGTH DEVELOPMENT
Coach.

10 11 12
STRENGTH DEVELOPMENT Coach Handbook Technique

STAGE 1:
STRENGTH
DEVELOPMENT
TRAINING
PRE-WORK

Self-directed
Learn and explore the
3 Key Skills
Complete tasks and
submit filmed segment

13 14 15
STRENGTH DEVELOPMENT Coach Handbook

Part 1:
5 K E Y S K I L LS
Strength Development Handbook So, what’s required to become a certified STRENGTH DEVELOPMENT
Coach? As part of your training, you will learn and practice each of the Key

Pre-work
Skills below to work towards mastery.

At Stage 1 and 2 we focus on the first three Key Skills. As part of Stage
3 – post-work – you review some of the tools and ideas around creating

learning and
meaningful connection and bring your authentic self into Performance.

tasks
1
5 KEY SKILLS THE WORKOUT PLAN

2
TECHNIQUE

Let’s begin our STRENGTH DEVELOPMENT learning journey. We’ll explore

the first three of the 5 Key Skills, the Training Release Masterclass and 3
COACHING
the essence of STRENGTH DEVELOPMENT workouts – all this along with
exploring the importance of creating and delivering a safe and effective
Class Introduction, setting Neutral Spine and the Warm-up. 4
CONNECTION

Please take your time to read and complete each task. Once you’ve had 5
time to explore the pre-work content, you finish this stage by filming and PERFORMANCE

submitting a session of you teaching the Class Introduction, Neutral Spine

set-up and the Warm-up.

The pre-work is an integral part of your overall STRENGTH

DEVELOPMENT Training Assessment and provides the foundations 1. THE WORKOUT PLAN 2. TECHNIQUE 3. COACHING
THE WORKOUT TECHNIQUE COACHING
on which to build the skills to become a successful STRENGTH • Class Set-up • Safe and effective • SMART COACHING
• Warm-up
Station Set-up ••Strength, Power,
Safe & Effective • WhatWhatwewesay has
say has
DEVELOPMENT Coach.
• Workout
Warmup Athletic
•Strength, Power, purpose, why and
purpose
•• Cooldown
Workout • Be a role model
Athletic • Why howand
we how
say itwe
has
say
• Cooldown • Be a role model itintention
has purpose
• • BeFloor Coaching
a Smart Coach
There are five tasks in total in this section.
4. CONNECTION

To move to the next stage and attend facilitated training, your pre- 5. PERFORMANCE

work must be completed and submitted to your Trainer.

This is the very beginning of your STRENGTH DEVELOPMENT journey;

mastery takes time and, most importantly, lots of practice and self-review.
T H E E S S E N C E O F ST R E N GT H D E V E LO P M E N T
W O R KO U T S
STRENGTH DEVELOPMENT is a 45-minute class that heroes the essential
elements of resistance training. Each workout focuses on developing
fundamental strength elements in a balanced and consistent way.

Using different training protocols including tempos and rep ranges,

STRENGTH DEVELOPMENT will improve muscular strength, hypertrophy
and power.

16 17 18
STRENGTH DEVELOPMENT Coach Handbook

TASK 1: THE WORKOUT Utilizing your Workout Plan Notes C L A S S S E T- U P

• Physically complete the Training Release workout in full, by either
Your Workout Plan Notes are a comprehensive and integral guide to Now that we have explored the Workout Plan Notes let’s prepare a safe and
following the Masterclass or participating in a local STRENGTH
each specific STRENGTH DEVELOPMENT workout. They will give you a effective class set-up. This includes creating our own Equipment Set-up
DEVELOPMENT class with a certified Coach.
breakdown of the following: and Class Introduction script. These are two key factors in building trust
• Reflect and answer the questions in the boxes below. • Release Name and Number – eg STRENGTH DEVELOPMENT and to ease any apprehension new participants might have. For regulars,
Foundation 1. this is a great reminder of what to expect from the workout. Demonstrating
class set-up is Part 1 of the certification criteria.
1. What did the STRENGTH DEVELOPMENT Coach on the
• Class Structure – Overview of what’s included in this particular
Masterclass or in a live setting do to inspire and motivate you? Your Equipment Set-up and Class Introduction should include:
workout.
• What equipment is required for the workout ahead.
• Workout Set-up – Equipment requirements, split into different fitness
levels (Beginner, Intermediate, Advanced). • Weight selection and guideline.

• Class Introduction – What this particular workout is all about. • Big-picture overview of the workout structure (Training protocol, rep.
range idea and tempo, not moving to the beat).
2. How can you bring this learning to your own future Strength
• Weight Guide – What is the base and max weight selection guideline.
Development classes? • What the objective of the workout is.
• Individual breakdown of each track of the workout – Includes exercise
names, set-up and execution cues, along with time markers and Time TASK 3: YOUR CLASS SET-UP SCRIPT
Under Tension guides. • Watch the Equipment Set-up and Class Introduction of your Training
Release.
• Finding Neutral Spine – Sits under the Warm-up segment.
3. How would you describe the STRENGTH DEVELOPMENT • Using the box below, script and then practice a brief Equipment Set-up
Training Release workout to a new participant? and Class Introduction. (This can be identical to the Training Release
TASK 2: WORKOUT PLAN NOTES
h example.)
• Spend 5 minutes looking through the Training Release Workout
• Time yourself; it should take a maximum of 90 seconds.
Plan Notes.
Equipment Set-up and Class Introduction Script (maximum 90 seconds)
• Reflect and answer the questions in the boxes below.
Include: What equipment is required for the workout ahead. Weight
1. Where do you find how to set up Neutral Spine? selection and guideline. Big-picture overview of the workout structure.
What the objective of the workout is.
T H E W O R KO U T P L A N N OT E S
Along with the Masterclass, the Workout Plan Notes are the core resource
of a successful STRENGTH DEVELOPMENT Coach. You need to know
your Workout Plan 100%. Why? We want to give our participants a safe 2. What is the structure of the Training Release workout?
and effective class and once you have mastered this, you can focus on
connecting and working the room to motivate and inspire each participant.
Maximize your learning by using your Workout Plan Notes to support the
Masterclass and your own practice.

3. What do the markers 2-1-2-1 mean?

19 20 21
STRENGTH DEVELOPMENT Coach Handbook

TASK 5: PRE-WORK ASSESSMENT PART 1 AND 2

WA R M - U P A N D N E U T R A L S P I N E TASK 4: WARM-UP AND NEUTRAL SPINE
To move to Stage 2 of your STRENGTH DEVELOPMENT Training
• Watch the Training Release’s Warm-up and Neutral Spine set-
As well as a concise and educational class set-up the final two key factors it’s time to put your learning into action. Task 5 is where you film and
up.
before the workout can begin are: submit Tasks 3 and 4.
• Using the box below, script and then practice coaching Neutral
a) The Warm-up and Your submission will be viewed by your Trainer before Stage 2,
Spine along with each of the Warm-up moves.
Facilitated Training.
b) Finding Neutral Spine. • Use your Workout Plan Notes to learn the 30-second exercise
intervals and sequencing 100%.
No STRENGTH DEVELOPMENT workout can begin without these. They This task needs to be completed and submitted no later than
make up Part 2 of the certification criteria. 1. Setting Neutral Spine script: 5pm on the Thursday prior to Stage 2, the half-day facilitated
STRENGTH DEVELOPMENT Training.
Warm-up Criteria
1. Film yourself teaching and coaching:
In STRENGTH DEVELOPMENT, there are three Warm-up variations
depending on the workout ahead. These will be covered in more detail • TASK 3 Class set-up (include Equipment Set-up and Class
during the half-day facilitated training. Introduction)

The purpose of the Warm-up is to increase the body’s core and muscle • TASK 4 Warm-up exercises (include Neutral Spine set-up).
temperature, preparing it for the physical activity ahead. Each Warm-up is 2. Review against the Development Form’s skills and criteria:
4 minutes long with 30-second intervals; a bell will mark the changes as
• Is your Equipment Set-up and Class Introduction a maximum of
seen on Masterclass.
90 seconds long?
It always starts by finding Neutral Spine before any movement happens. • Do they include all the relevant points covered in the Masterclass
and pre-work learning?

NEUTRAL SPINE • Have you set Neutral Spine before moving into each Warm-up
A Neutral Spine is the positioning of the spine in a safe position that 2. Script how you will demonstrate and coach the Warm-up exercise covered in the Masterclass and Workout Plan Notes?
reduces over-stressing isolated spinal segments during repetitive loading. exercises in the Training Release. (Coaching can be identical
3. Submit one recording of Task 3 and 4 to your Trainer for review.
to the Masterclass). To practice Part 1 assessment criteria
Purpose The deadline date and link can be found in the Welcome Email.
please follow the exercise sequencing as demonstrated on the
Neutral Spine reduces the risk of injury, by avoiding repetitive over-loading Masterclass and the Workout Plan Notes. 4. Your Trainer will review your submission and prepare for the
of spinal segments and their supporting structures. facilitated training.

Establishing Neutral Spine

Filming tips:
Find your Neutral Spine through the following:
• No participants are needed for this filming.
1. Tilt pelvis fully forward and round lower back
• Coach and demonstrate as per Masterclass and Workout Plan Notes.
2. Tilt pelvis fully backwards and cave in lower back
• You should be fully visible from feet to fingers over head at a
3. Tilt pelvis side to side. 45-degree angle from the front.
Stand in your normal posture. Squeeze glutes hard to find neutral lower • Film in low resolution and submit to your STRENGTH
back and pelvis. DEVELOPMENT Trainer.

• Submit no later than 5pm on the Thursday prior to Stage 2,

Facilitated Training.

22 23 24
STRENGTH DEVELOPMENT Coach Handbook

Once you have filmed and submitted Tasks 3 and 4, reflect and answer the
questions in the boxes below.

1. What felt good about filming yourself teaching the Class Set-up
and Warm-up?

2. What do you feel is your strength within the Key Skills so far?

3. What would you like to work on for your next submission?

25 26 27
STRENGTH DEVELOPMENT Coach Handbook

What to expect
from Stage 2:
Facilitated
Training
Congratulations on completing your pre-work!

Like anything new, it takes time and practice to master this workout. The
good news is we will practice and explore these elements in more depth
in the next stage of your training. At each stage we add tools and ideas to
the skill set required to inspire others in your classes.

Below are a few tips on what you can expect from the Half-Day
STRENGTH DEVELOPMENT Training.

You will find an approximate schedule in Part 2: STRENGTH

DEVELOPMENT Training Day.

What to expect:

A 5-hour training day full of physical and mental exercise. Your body and
mind will learn and grow, and you will gain lots of new knowledge along
with overviewing the pre-work tasks.

What to prepare:
• STRENGTH DEVELOPMENT resources: Training Release
Masterclass, Workout Plan Notes, this handbook downloaded ready
for use including your completed pre-work tasks.

• Development Form – This form will have been sent to you by your Les
Mills market and your Trainer in advance of the half-day STRENGTH
DEVELOPMENT Training. The Development Form shows the skills
and criteria required to certify as a STRENGTH DEVELOPMENT
Coach once Stage 2 has been completed. This invaluable document
will help you develop and grow in a way that is authentic to you.

• Food and snacks, to keep your body and brain well fuelled and
engaged.

• A change of clothing and something warm to wear. Parts of the

training are physical and other parts are lecture style. It is important
that you are comfortable as learning happens more efficiently that
way.

• An open mind and the drive to be an inspirational STRENGTH

DEVELOPMENT Coach.
28 29 30
STRENGTH DEVELOPMENT Coach Handbook Technique

STAGE 2:
STRENGTH
DEVELOPMENT
TRAINING
Facilitated by lead
Trainer
Review, explore and
practice 3 of the
5 Key Skills
Next steps to
certification

31 32 33
STRENGTH DEVELOPMENT Coach Handbook

Part 2:
ST R E N GT H D E V E LO P M E N T T R A I N I N G back for more, ensuring you pack your classes.
O B J E CT I V E KEY SKILL 5: PERFORMANCE
This facilitated training will continue to build your competency and Mastering and blending Key Skills 1 to 4 seamlessly

STRENGTH
confidence as an aspirational STRENGTH DEVELOPMENT Coach,
bringing you another step closer to certification. Performance is different for each individual STRENGTH
DEVELOPMENT Coach. It’s all about being your best self, competent
T H E S K I L L S O F A ST R E N GT H D E V E LO P M E N T and confident. Mastering this Key Skill is what sets you apart from

DEVELOPMENT
C O AC H other Coaches. This enhances the experience for your participants
In the pre-work, you began by overviewing the 5 Key Skills of a and, like Connection, will help you pack your classes.
STRENGTH DEVELOPMENT Coach. Let’s explore these in more

Training Day
depth. A S S E S S I N G F O R D E V E LO P M E N T

K E Y S K I L L 1: T H E W O R KO U T In the pre-work, you have submitted yourself teaching Part 1 and Part
2. This was to practice the first two parts of a three-part certification
Knowledge and understanding of the structure of the whole workout process.
It’s time to delve deeper into the skills required to be a STRENGTH From the Class Introduction to the Cooldown, this Key Skill is about Part 1: Class Set-up
DEVELOPMENT Coach. The day will be filled with learning and understanding the structure, the exercises and transitions, how the
practicing new and existing skills. We hope you are as excited as we class should flow and how it feels physically. Mastering this Key Skill Part 2: Warm-up
are to take this next step! will free you to be present with your participants to enhance their Part 3: Workout
Below is the STRENGTH DEVELOPMENT Training Schedule. The experience.
training is designed to be interactive with practice and exploration as K E Y S K I L L 2: T E C H N I Q U E C E R T I F I C AT I O N P O ST ST R E N GT H D E V E LO P M E N T
we learn. The duration is approximately 5 hours with a short break. TRAINING
How you move – Your body awareness – Role-modeling safe and
effective technique For certification, the Development Form will show you what is required to
SE CTI ON D ES CRIPTION DUR ATIO N become a certified STRENGTH DEVELOPMENT Coach. Your Trainer will
Great technique is essential for all parts of the workout. Mastering this
write some coaching/feedback on this form to help to further develop your
Key Skill helps inspire your participants to move better and maximize
Key Skills.
W ELC OME A ND INTROD U CTIO N 35 M INS their results, keeping them moving safely at all times.

K E Y S K I L L 3: C O AC H I N G
THE WOR KOU T PLAN, STRUCTUR E AND What you say – Why you say it – How you say it
40 M INS
R ES OU R C ES
This is about understanding that everything you say has the power to
Connect, Motivate and/or Educate your participants. Mastering this
TE C H N I QU E WORKSHOP 110 M INS Key Skill ensures your participants receive a workout they expect and
understand why STRENGTH DEVELOPMENT will help them achieve
their fitness goals. This Key Skill also provides amazing opportunities
BRE A K 15 M INS to connect with your participants through Floor Coaching.

C OAC H I N G A SU CCESSFUL WO R KO UT 80 M INS K E Y S K I L L 4 : C O N N E CT I O N

Connecting through eye contact, coaching and movement
NE XT ST EP S AND W RAP- UP 20 M INS
This is about gaining the ability to make people feel seen, tailoring the
TOTA L 5 HO UR S workout to the individual or the whole group; creating a community
feel. Mastering this Key Skill is what will keep participants coming

34 35 36
STRENGTH DEVELOPMENT Coach Handbook

Each workout uses different tempos and rep ranges to encourage All resources are copyrighted and the sole property of Les Mills
KEY SKILL 1: THE WORKOUT
different muscle activation; for eg: hypertrophy, which means to International. It is illegal to share these resources with anyone
This section covers: increase the size of muscles, ultimately achieving the goals of the else.
• Workouts and resources planned workout. More on this later in the training. ADDITIONAL NOTES:

• The benefits of Resistance Training We work with a base weight, which is listed in your Workout Plan
Notes, and in some of the workouts we use max weight.
• Training protocols of STRENGTH DEVELOPMENT workouts

Max weight is defined as heavy weight on the barbell – no more

There are two tasks in total in this section. than can safely be Clean and Pressed over head to start and finish
the set. We do not train to failure or maxing out. When we say
W O R KO U T OV E R V I E W heavy the weight needs to be safely released after each set. If this is
not happening the weight is too heavy and not what is meant by Max
In this section, you will gain a deeper understanding of STRENGTH weight.
DEVELOPMENT, the workout, the global release structure, as well
as how to run this on a timetable depending on your club’s consumer ST R U CT U R E
needs. We overview the 12 different release-specific structures,
along with taking a closer look at maximizing how you use the A key part of setting up a successful STRENGTH DEVELOPMENT
Workout Plan Notes. workout, is to know and understand the space you are working in.
Not all studios will have access to SMART TECH equipment and class
ST R E N GT H D E V E LO P M E N T: T H E B I G P I C T U R E scheduling will vary from club to club. It is important to understand
STRENGTH DEVELOPMENT is about teaching people how to how you need to set up the room and the workout based on the space,
build strength using different training protocols, exercise structure room size and equipment you are working with.
and sequencing. It uses training protocols for Foundational
Strength, teaching the foundations of lifting weights with great
technique along with the benefits. We use pure strength to build EQUIPMENT REQUIREMENTS
strength within the muscle followed by hypertrophy to grow our There are different pieces of equipment required for a STRENGTH
muscle fibers. Then we use power and athletics to make sure DEVELOPMENT workout. Below are the ideal items:
that the muscles are explosive, meaning they react fast and can
• Bench and risers
maintain form under pressure. The sequencing of STRENGTH
DEVELOPMENT is a researched method to develop and improve • Barbell with weight plates to add/reduce load
individual strength. More on this later in the section.
• Additional weight plates or dumbbells for options and/or free weight
ST R E N GT H D E V E LO P M E N T I N G R O U P F I T N E S S exercises.
As this is Group Fitness there are variations and adaptations to For certification, please film using the barbell option as per the Training
traditional training protocols to ensure safe and effective movement Release Masterclass.
within a group environment.

We use the terms base weight and max weight, which are weight RESOURCES
selections dependent on the individual and training protocol and
There are 12 workouts in total, each with a different focus.
used as guides only. These weight selections are different from lifting
at a Squat rack or somebody assisting us. We use rep ranges and The workouts are supported by resources to help you learn and
tempos within each of the training protocols to promote the desired understand the structure and benefits behind the exercise sequencing:
result. Remember: this is not a 100% rule, as in some blocks we • 12 Masterclasses taught by our incredible Trainers
might go slightly over the traditional rep range recommendations, to
adapt to the Group Fitness environment. • Range Development Option videos to support the Masterclasses

• Workout Plan Notes per workout

• Music with a bell sound to cue certain changes.

37 38 39
STRENGTH DEVELOPMENT Coach Handbook

ST R E N GT H D E V E LO P M E N T S E S S I O N Recommended sequencing of the 12 workouts for maximum How many times should you incorporate Resistance Training
ST R U CT U R E benefits: into your week?

Each release is unique and innovative. The format and structure This can vary hugely as it depends on your overall weekly structure, ie
remain the same for continuity and to ensure the Workout is safe and WORKOUT FOUNDATIONAL WORKOUT POWER AND how many classes you teach and what other trainings/sports you do.
1 STRENGTH 1 7 ATHLETICISM
effective. This means each STRENGTH DEVELOPMENT session will For a new participant starting their workout journey and not used to
include: lifting weights, STRENGTH DEVELOPMENT is recommended twice
weekly; for advanced participants two to three times per week.
• Equipment requirements WORKOUT FOUNDATIONAL WORKOUT POWER AND
2 STRENGTH 2 8 ATHLETICISM
Are rest and recovery days important?
• Class Introduction
Ensure there are rest days included in your week. When working on
• Finding Neutral Spine WORKOUT UPPER-BODY WORKOUT FULL-BODY
3 HYPERTROPHY 9 PURE STRENGTH STRENGTH DEVELOPMENT both the musculoskeletal and nervous
• Warm-up variation 1, 2 or 3 systems need time to repair and recover. Rest is as important as the
workout.
• The Workout WORKOUT LOWER-BODY WORKOUT FULL-BODY
4 HYPERTROPHY 10 HYPERTROPHY
What is Time Under Tension (TUT)?
• Cooldown.
Tempo x Reps = TUT
T R A I N I N G P R OTO C O L S WORKOUT FULL-BODY WORKOUT UPPER-BODY
5 HYPERTROPHY 11 HYPERTROPHY This is the total amount of time a muscle group is activated during a
As we learned in our pre-work, the essence of STRENGTH set. It creates different adaptations and challenges for the muscles
DEVELOPMENT is a workout that heroes the essential elements of and nervous system.
strength training. Each workout focuses on developing Fundamental WORKOUT FULL-BODY WORKOUT LOWER-BODY
6 PURE STRENGTH 12 HYPERTROPHY What does it look like in the Workout Plan Notes?
Strength elements in a balanced and consistent way.
Examples: 1-2-1-2, 2-0-X-0 = Tempo of first part of the move. Tempo
Using different training protocols including tempos and rep ranges,
of the hold/pause, timing of the return to start position, hold/pause
STRENGTH DEVELOPMENT will improve muscular strength, What are the benefits of Resistance Training?
timing at the start position.
hypertrophy and power tailored to each individual’s goal.
More muscle, more power, stronger bones, better joint support,
STRENGTH DEVELOPMENT helps educate participants about the improved metabolism. You get all this and more when you build
benefits of strength training, along with moving them through a safe HYPERTROPHY
strength.
and effective range of motion. Muscle hypertrophy is the growth of muscle. It occurs because the
Resistance Training is very important to both athletic performance
existing muscle fibers increase in size at a cellular level that thickens
To do this we use different training protocols, each supported by two and general health. It helps us produce more force, which increases
the muscle fibers. Hypertrophy is created through Resistance
Foundational strength workouts: our ability to move ourselves and objects in our environment
Training, which triggers processes within the cells and muscle fibers
• Hypertrophy efficiently. Consequently, it improves our function and performance
that lead to protein synthesis and different hormonal exchanges.
in sports and everyday life; it may also reduce injury risk through
• Pure Strength Types: Transient Hypertrophy and Chronic Hypertrophy
improving joint support, while also improving bone health.
• Power and Athleticism. Typical Sets, Reps and Time Under Tension:
How is STRENGTH DEVELOPMENT different from BODYPUMP
Sets: 3 – 5, Reps: 10 – 15, Tempos: 2-2 or 1-1-2-0
and GRIT™ STRENGTH?
Benefits: Grows muscle fibers, increasing the muscle’s volume and
• BODYPUMP trains Strength Endurance.
endurance through a higher rep range. Increased energy expenditure.
• GRIT STRENGTH is High Intensity Interval Training (HIIT)
with resistance.
MUSCLE STRENGTH
• STRENGTH DEVELOPMENT focuses on Strength and Muscle The amount of force a muscle or group of muscles can produce.
Hypertrophy through slower movements while lifting a heavier
load using tempo and lower rep ranges. Typical Sets, Reps and Time Under Tension:
Sets: 3 – 5, Reps: 6 – 8, Tempos: 2-1-2-1 / 2-1-2-0 / 3-1-1-0 / 3-1

Benefits: Heavy lifting trains our nervous system to recruit more

muscle fibers. These changes are responsible for the quick strength
gains we get when we begin strength training.

40 41 42
STRENGTH DEVELOPMENT Coach Handbook

POWER AND ATHLETICISM TASK 7: WORKOUT PLAN REVIEW

Power is the explosive aspect of strength. We measure power • Discuss in your group and use the boxes below to note your thoughts
through Force x Distance/Time. and ideas.

In essence, athleticism is being able to perform well in a range of 1. What is the recommended way to sequence the 12 Strength
activities/sports. Development workouts?

Typical Sets, Reps and Time Under Tension:

Sets: 3 – 5, Reps: 6 – 8, Tempos: 2-1-2-1 / 2-1-2-0 / 3-1-1-0 / 3-1

Benefits:
Power – Highly relevant to many sports disciplines eg Sprints,
Hurdling, Shot-Put; as well as daily life – running to catch the bus,
playing with your kids, having faster reaction times. 2. How can we describe max weight in STRENGTH DEVELOPMENT
Athleticism – Athletic Training is the intelligent application of Foundation Strength 1?
training modalities to benefit a cross-section of sports activities and
programs.

ST R E N GT H D E V E LO P M E N T I N YO U R C LU B
• Reflect on what studio and equipment you will have available.

• How will STRENGTH DEVELOPMENT work on the current timetable or 3. What could be the weekly frequency of adding STRENGTH
will it be a seasonal offering similar to a 12-week program? DEVELOPMENT to your own workouts?

TASK 6: MAKING STRENGTH DEVELOPMENT A SUCCESS IN

YOUR CLUB
• Use the boxes below to note your thoughts and ideas:
1. What equipment will you have access to for your Strength
Development classes? SECTION NOTES:

2. If not currently a class on the timetable, how can Strength

Development work for your target market and club?

43 44 45
STRENGTH DEVELOPMENT Coach Handbook

Safety first RANGE DEVELOPMENT OPTIONS (RDO)

KEY SKILL 2: TECHNIQUE
This section covers: A Neutral Spine is the aligning of the spine that keeps the natural There are three different exercises where we can offer RDOs. These
curves intact. This is a safe position that reduces over-stressing are NOT coached on any Masterclasses as they are also used for
• Neutral Spine and Range Of Motion LES MILLS+ where there is no coach to overview safety and the
isolated spinal segments during repetitive loading.
• Warm-up variations participant’s ability to maintain Neutral Spine with increased ROM.
Finding Neutral Spine in class RDOs are for LIVE classes only.
• Range Development Options 1. Stand upright and place your hands side by side on top of each
RDO GUIDELINES
• STRENGTH DEVELOPMENT key exercises other – this is your neutral position.
• DEADLIFT guideline permits the bar to travel just below knee
• Cooldown. 2. If you round your back, note that your hands overlap. height to the upper shin, if the participant is able to maintain a
3. If you arch your back, your hands will separate Neutral Spine through the repetition and the knees track over the
There is one task to complete in this section. middle of the foot.
NOTES:
• PUSH-UP range is described as chest to fist distance off the floor
Time to get physical! To be an accomplished STRENGTH if Neutral Spine positioning is maintained. This entails the body
DEVELOPMENT Coach it is important that you understand how to moving as one and shoulders maintaining a retracted position.
execute each exercise safely and effectively. The best way to do this
is to practice and self-review. In this section, your Trainer will take • CHEST PRESS – similar to the Push-up, the barbell can come
you through a Technique Workshop. This is your chance to feel and to fist distance from the chest if Neutral Spine positioning is
improve your own movement, identifying areas where you need to maintained.
develop more strength or flexibility and ensuring you have the best NOTE: We do not coach RDOs in the Warm-ups
tools and knowledge going forward. The Workout Plan Notes for each
COMMON FAULTS
Masterclass will have a breakdown of Position and Execution coaching
cues for each exercise, along with Range Development Option videos. • DEADLIFT: Rounded or over-extended spine, pulling from a
rounded lower back
This section provides a perfect opportunity to review and adjust your
own movement and Technique to further your knowledge in this Key • PUSH-UP: Sagging lower back, over-arched upper back
Skill.
• CHEST PRESS: Over-arching of the lower back on the bench.
Shoulders rounding forward
NEUTRAL SPINE Faults are also individualized. The aim is to prevent end-range
RANGE OF MOTION (ROM) spinal flexion or extension throughout the movements in the
Overview of the human spine
class.
• A complex anatomic structure The amount of movement we take our joints through (the primary
torque-producing joints are our shoulders and hips). As we just TASK 8: TEST AND ADJUST YOUR NEUTRAL SPINE
• 33 individual bones stacked on top of each other experienced in the Finding Neutral Spine drill, ROM affects our
spinal positional integrity. Everyone has a different effective ROM to As your Trainer takes you through this drill, observe the following:
• The scaffolding for the entire body
move through, based on control, strength and natural biomechanics. 1. What does your Neutral Spine feel like?
• Protects the spinal cord and nerves
ROM AND NEUTRAL SPINE 2. What is your range in a Deadlift while still maintaining Neutral Spine?
• Structural support for the body allowing us to stand upright
With greater ROM trained we have the opportunity to recruit more 3. What is your range in the Chest Press?
• S-shaped in most people muscle fibers, enabling us to increase our strength stimulus,
movement control and the amount of activity we can achieve.
What do we mean by Neutral Spine?
If a spinal neutral position can be maintained by participants in class,
A Neutral Spine is the positioning of the spine in a safe position that then a Range Development Option (RDO) for certain moves may
reduces over-stressing isolated spinal segments during repetitive be coached to a member.
loading.
REMEMBER: STRENGTH GAINS ARE MADE THROUGH
RESISTANCE NOT RANGE.

46 47 48
STRENGTH DEVELOPMENT Coach Handbook

WARM-UP COOLDOWN
Purpose: Purpose:

• Increase body’s muscle temperature • Bring the heart rate down

• Prepare the body and mind for the physical activity coming • Opportunity to connect and congratulate

• Set Neutral Spine and how it links to ROM Structure:

Structure: • 3 minutes; 30-second intervals

• 4 minutes; 30-second intervals • No bell to mark the change

• Bell marks the change • One variation across all workouts

• Three Warm-up variations depending on the specific workout

COOLDOWN
W A R M - U P VA R I AT I O N S 0:00 Lying Hamstring Stretch L&R Hamstring
0:30 Figure 4 Glutes
FULL BODY 1:00 Kneeling Hip Flexor Stretch Hip Flexors and Chest
and Open Chest
0:00 Hip Hinge 1:30 Childs Pose Back
0:30 Barbell Deadlift 2:00 Standing Quadricep Stretch Quadriceps
1:00 Shoulder Circles and Wrist Rolls 2:30 Shoulder Stretch and Wrist Rolls Shoulders and Wrist
1:30 Hip Opener and Thoracic Rotation
2:00 Push-up
2:30 Squat (Body weight)
3:00 Barbell Front Squat SECTION NOTES:
3:30 Barbell Overhead Press (Strict)
4:00 Rest

LOWER BODY

0:00 Hip Hinge

0:30 Barbell Deadlift
1:00 Shoulder Circles and Wrist Rolls
1:30 Hip Opener and Thoracic Rotation
2:00 Push-up
2:30 Squat (Body weight)
3:00 Barbell Overhead Press (Strict)
3:30 Barbell Backward-Stepping Lunge
4:00 Rest

UPPER BODY

0:00 Hip Hinge

0:30 Barbell Deadlift
1:00 Barbell Row
1:30 Shoulder Circles and Wrist Rolls
2:00 Hip Opener and Thoracic Rotation
2:30 Push-up
3:00 Back Extension
3:30 Barbell Overhead Press (Strict)
4:00 Rest

49 50 51
STRENGTH DEVELOPMENT Coach Handbook

Highlight the minimum skills and criteria needed to acheive L AY E R 2 – R E S U LT S

COACHING
certification. Reference the Development Form.
This section covers: This part of the Coaching Model is to enhance the workout and
STRENGTH DEVELOPMENT COACHING MODEL results for our participants. This layer is determined by what you
• Setting up a successful workout
see in front of you. Some elements can be anticipated. Think
• Coaching Model SAFE & EFFECTIVE RESULTS DRIVE
about the common faults covered in the Technique Workshop and
therefore we can script these to have on hand while we practice
• Floor Coaching • Track/Block Introduction • Improve Execution

L AY E R 1

L AY E R 3
L AY E R 2
• Position Set-up • Manipulate Intensity • Motivate this coaching layer.
• Execution Set-up • RDO • Educate
• Breath Improve Execution
There are three tasks to complete in this section.
• How can we help people move better?
In this section, we learn how to be a Smart Coach using a specific
FLOOR COACHING • Are they in the correct position and executing the moves safely
coaching model. Coaching forms part of your certification criteria
and efficiently?
throughout Assessment Parts 1, 2 and 3. A level of competency will be
expercted right form the start of your journey. This is to ensure you • What cues can we use to help participants achieve maximum
and your participants move safely and stay injury free while gaining L AY E R 1 – S A F E A N D E F F E C T I V E results from their exercise execution?
the results expected from a STRENGTH DEVELOPMENT workout. The first layer to STRENGTH DEVELOPMENT coaching is to set
• Emphasize Tempo: Use this to ensure maximum results as the
The Development Form will detail what skills and criteria are required everyone up safely with the correct technique and alignment. Use
tempo is crucial to maintain Time Under Tension and gain the
to achieve certification. bullet-point language - keeping it clear and concise. When setting up
most benefits from the workout.
the block of work, Say what they need to do, and then, if time, Do it so
they see how to do it safely and correctly. Manipulate Intensity

W H Y D O W E C OAC H ? Always cover: Track or Block set-up Is there an opportunity to help participants work harder by
Set up the workout/exercise or the block. What is the exercise, weight adding an extra rep or increasing the weights? Or do they need
The focus of coaching is to take our participants to places that to decrease the weight selection to maintain great alignment and
they couldn’t access on their own. Our coaching should encourage selection, tempo and rep range. Follow what is in your Workout Plan
Notes and convey this directly to the class. execution, and complete the set?
participants to work harder, safer and more effectively, gaining better
results than if they exercised on their own. The quality of our coaching Position: What position does the body need to be in to enable the Range Development Options
cues determines the quality of the workout. required exercise to be executed? Bar and weight position, alignment Deadlift, Chest Press, Push-up. (Not in the Warm-up.)
of joints and muscle activation.
Breath
W H AT S K I L L S A R E R E Q U I R E D TO C O AC H A Execution: Once in the correct alignment and position how to
execute the move. There is no ‘instructor left or right’ like in some We use breath cues to help manage the first two points in this
S A F E , E F F E CT I V E A N D R E S U LT S D R I V E N coaching layer. When we breathe correctly it can impact our
CLASS? other Les Mills programs, Coaches can use whichever leg as long as
they switch legs and balance out the single-leg work properly as per execution while at the same time help us maintain intensity.
Be a Smart Coach: What we coach, how we coach it, why we coach Masterclass.
it. Everything we say has purpose.

The aim is to empower each of the particiapnts to get the workout they TASK 9: SCRIPT AND PRACTICE CLASS INTRODUCTION
came for. Helping them be their best. • Script your Class Introduction below:

Develop knowledge around the benefits of resistance training.

W H Y I S I T I M P O R TA N T TO B E P R E C I S E A N D
C O N C I S E I N W H AT C O AC H E S S H O W A N D S AY?
• Self-reflection: Once you have practiced your script with a
Set-up and recovery time is limited. This means it’s important to be
partner, note below, anything you would like to change or add
on point with what we say for the workout to stay on track. Smart
to your Class Introduction in future.
Coaching maximizes the workout, and enhances the experience for the
participants.

Each workout is different. What we say assists in creating variety from

session to session.

52 53 54
STRENGTH DEVELOPMENT Coach Handbook

L AY E R 3 – D R I V E F LO O R C O AC H I N G 3. MOVE WITH CONFIDENCE

The final layer of our Coaching Model, Layer 3, is about bringing out During your STRENGTH DEVELOPMENT workouts there are unique Always make sure there is a reason why you are approaching
the absolute best in our participants. We need to Motivate people to opportunities to connect with individuals or parts of the group someone; have a Plan (Tool 2). Move with purpose and
work to their needs and goals every time. In Layers 1 and 2 we have through Floor Coaching. This is where we move off our spot/station/ confidence to avoid making participants feel uncomfortable or
ensured that our participants are moving in a safe, effective and stage and move around the group of participants. nervous. They need to trust that you know what you are doing.
results-focused way. Now it’s time to drive the workout by adding Show it!
THE BENEFITS OF FLOOR COACHING
motivational and educational coaching. 4. CRC: CONNECT – RECOMMEND – COMMEND
By spending quality time with our participants, we can push them
MOTIVATE TO INSPIRE CONFIDENCE This is a great three-step system to create a meaningful and
harder, praise their efforts and maximize their time. This enhances
Motivational cues encourage and push people beyond what they the participant’s experience and workout as they get one-to-one positive connection. It doesn’t just apply to Floor Coaching
thought they could achieve on their own. We need to ensure each coaching from you the expert. It also creates closer connection with and can be done from the front. The first step is to make a
participant feels in control, connected with you and others in the your participants as individuals and ensures maximum benefits for connection with an individual, a quadrant or the whole room.
workout, and confident that they can reach their goals. When we them. Second is to make a recommendation. Often this can be based
create this, you will be able to motivate many different types of people on our Coaching Model and with what we see in the room eg
Floor Coaching shifts the energy and focus to different parts of the moving faster than the recommended tempo, or there might be
in your workouts, and make exercise achievable.
room. It gives us the opportunity to reach all parts of the room. an alignment issue. Always finish with a Commend, praise the
Motivate also links into all the skills explored so far. We can motivate individual, quadrant or the whole room, eg that’s it – epic work!
Some other Les Mills Training use Floor Coaching too, so you might
through our own role model technique, what we say and how we say
already be familiar with the term. To be effective it must be done 5. ADAPT YOUR VOICE AND BODY
it and creating connection. No matter what type of cue we choose,
with a purpose behind it.
the purpose should always be to inspire participants’ confidence in Use different voice types for different focuses. If the person
themselves. Floor Coaching is optional and not shown on the Masterclasses. is needing a challenge, then use a challenging voice! If you are
EDUCATE TO INCREASE COMPETENCY floor-coaching more than one person, your voice might be at
THE SEVEN TOOLS a higher pitch than if you are coaching one individual. Use a
We do this by explaining why we execute an exercise in a certain way, range of body positions to connect; sometimes this could be
or the benefits of doing the workout, rep range, tempo and weight To achieve great Floor Coaching, look out at the floor and decide on standing in front of them so you can use eye contact. Other
selection. a key focus: This could be either technical correction, motivation times, you might kneel down beside them.
or praise.
We can also educate around the specific training protocol: Why 6. SPATIAL AWARENESS
Hypertrophy/Pure Strength/Power and Athleticism. Whatever you decide to focus on, you want to emphasize a quality
connection with each person in the room. To do this we have seven Be mindful of personal boundaries: Always be respectful of
Example: Track 2 someone’s personal space.
tools to help you:
Welcome to your Deadlift Progressive Load. You’ll need a moderate 1. QUADRANTS 7. RESPECT AND CARE
weight plate. I’m going to grab a 10 kg (22 lb) plate.
Split the room into four quadrants and distribute your time evenly This sounds easy but often we forget in the heat of a workout
We start with alternating movements, 40 seconds each. among the team members. You can Floor-Coach an individual, to use these basic connection tools. Sometimes it can be as
We have an Offset Deadlift starting with your right leg back, opposite quadrant or rows of participants (if you have a front, middle or back simple as using a smile; other times, understanding who wants
hand to your front leg with a plate. row). to be floor-coached and who does NOT.
The key is to ensure everyone experiences a connection with
The tempo is 2 seconds down, 1-second pause, 2 seconds up and We do NOT recommend Floor Coaching in the Warm-up or
you, whether it be through eye contact and praise or individual,
reset (2-1-2-1). Block 1 of a new track or exercise set.
purposeful coaching.
Butt just in line with knee, chest up, core braced. See the GRIT post-work video for examples of how to Floor
2. PLAN
Coach.
The best Coaches always script when and where to use Floor
Coaching.
When is the best time to move away from the front of the room?
Then think: what is the most important thing to coach right now?
This will help you determine a focus based on the Coaching
Model Layers 1 to 3. Are they moving safely? Does someone
need immediate attention? Are they moving well but might need
some motivation to finish the set? Maybe I will move with them to
encourage great tempo.
55 56 57
STRENGTH DEVELOPMENT Coach Handbook

TASK 10: REVIEW AND REFLECT TASK 11: SCRIPT AND PLAN YOUR COACHING C O N G R AT U L AT I O N S !
• Using your Development Form and the submission you sent to your Prepare and script Track 2 of the Training Release. You will then
This completes today’s learning, which means Stage 2 of 3 has been
Trainer, review the following: practice and teach this to a partner.
achieved. There is a lot of information and your Trainer will encourage
• When and how will you add Floor Coaching? you to go back and review this handbook with all your personal notes
1. What coaching layers am I using well? and ideas. Your next steps will be overviewed as part of this training.
• Could this be an opportunity for an RDO? If yes, how would you
For more information, see Stage 3 below. This is where we finish our
approach this?
initial journey and prepare, film and submit for certification.
My Track 2 coaching cues:What to say, why and when to say it:

BLOCK 1
CERTIFIED
1. PRE-WORK 2. TRAINING 3. POST-WORK

• Connection and
2. Have I set up a safe and effective class? Tasks  Three Key Skills
Performance
 Submit Part 1  Teaching Practice • Submit: Assessment
and 2: Class Set-up Parts 1, 2 and 3
and Warm-up • DEADLINE: by 12pm
the day after training
SEND NEW
VIDEO

DEADLINE
DATE:
BLOCK 2
3. What do I need to add/improve to meet the certification criteria?

BLOCK 3

Teaching Practice thoughts and reflections:

1. As a STRENGTH DEVELOPMENT Coach, my biggest

learning from this section is:

58 59 60
STRENGTH DEVELOPMENT Coach Handbook Technique

STAGE 3:
POST-
WORK AND
CERTIFICATION
Self-directed
Learn Key Skills:
Connection and
Performance
Submit Assessment
Parts 1, 2 and 3
Assessed as
CERTIFIED or SEND
NEW VIDEO
61 62 63
STRENGTH DEVELOPMENT Coach Handbook

Post-work: KEY SKILL 3: COACHING LAYER 3

THE 4 TYPES OF MOTIVATIONAL CUES
As part of Coaching Model Layer 3, we learned in our training the
KEY SKILL 4: CONNECTION
Connection links closely to the Key Skills of Coaching and the
Workout Plan.

Certification
importance of using motivational and educational cues. Below How can you be a Smart Coach if you are not connecting with
are some tools to help us create meaningful motivational cues those in the room? How can you have meaningful connection if
and we can split what we say into four different types: you don’t know the Workout Plan ahead of time?
Connection helps create variety in a class, as when you teach to
• Intrinsic: The feel of the movement/workout. Remember
the whole room and the people in front of you, you adapt to what
that showing enjoyment and giving praise are also intrinsic
This section covers: you are seeing and experiencing. Connections help you to be
motivators. Example: Burpees – we are jumping out of the
• Layer 3: Coaching to Motivate agile. Always have a plan for your sessions but don’t be so rigid
Burpee, feeling explosive and learning to react fast.
that you always stick to the plan. Being agile means you adapt
• Connection and Performance • Extrinsic: The look we achieve from doing the movement/ and change to the needs of the participants in your STRENGTH
• Steps to Certification workout. Focus on the external recognition of improvements. DEVELOPMENT session.
Example: Stay on tempo to build muscle, and see the
• Beyond Certification Let’s explore some tools to bring your Connection skills to life.
definition in the biceps
There are three steps with one common link which is to BE
• Challenging Cues: Some participants, particularly regulars, PRESENT.
That’s three of the Key Skills learned and practiced (The Workout are driven to push harder when someone is tough on them,
Plan, Technique and Coaching) in your journey to becoming so use Challenging Cues. Example: I know you’ve got more! Before we can use any of the tools, we first need to make sure
an accomplished STRENGTH DEVELOPMENT Coach. In this or Is that the effort you’re going to be happy with today? we are present. Observe the participants in the room and
section, you will explore the final two Key Skills – Connection ask ourselves what do they need from me as the STRENGTH
• Positive Motivators: When the going gets tough or to avoid DEVELOPMENT Coach in this moment? If we are thinking of
and Performance, along with the tools of Coaching Layer 3 –
someone giving up, use a positive cue, such as we’ve got this, something else or are pre-occupied and not present, we cannot
Motivate.
you can do this, there are only five more seconds, we are in the connect with those in the room.
These Key Skills are NOT part of the assessment criteria to zone. This is all about praising the effort and helping them to
• Ask yourself: what do they need from me in this moment?
achieve certification at STRENGTH DEVELOPMENT Training. work through the high-intensity nature of this workout. Your
They DO play a major role in you filling your classes and being participants want to know that you believe in them – so give
Then use the next three steps to create meaningful Connection.
the Coach whose STRENGTH DEVELOPMENT session can’t be them the praise that they need.
missed. 1. PURPOSE
TASK 12: SCRIPT AND PLAN MOTIVATIONAL CUES Connection needs to have purpose. How will the connection
Through Connection and Performance, you will hone the
human skills of seeing and being present, as well as creating In the box below add in ideas for your Layer 3 Coaching Cues enhance the experience and who am I connecting to. What is the
an amazing blend of the first three Key Skills. This will help using the 4 Types of Motivation: reason for the connection? For larger groups or studios, we can
you find the freedom to own your space, instilling confidence split the room into 4 quadrants and target different quadrants
and competency in your participants through motivation and at various stages of the workout. This ensures you connect with
education. everyone in a class.

2. PLAN

There are four tasks to complete in this section. Now you have a purpose and who the connection is aimed at, how
will you execute it and what actions will you take?

To access post-work videos see link below: For our connection to be authentic and have impact, we use an
abbreviation called CRC. This is how we action Purpose and Plan.
STRENGTH DEVELOPMENT POST-WORK VIDEOS
An option is to do this from your space at the front or add in a
https://vimeo.com/showcase/9782222 floor coaching opportunity. To learn more on floor coaching with
purpose, review the post-work video link.
Password: POSTWORK
This is where coaching and connection come together. We use
CRC – Connect Recomend Commend. This was also explored
in our Stage 2 learning under Key Skill Coaching.

64 65 66
STRENGTH DEVELOPMENT Coach Handbook

Connect – draw their attention: TASK 13: ADDING CONNECTION

KEY SKILL 5: PERFORMANCE
• Eye contact What does Connection mean to you? Understanding this will help you
What is Performance?
deliver great and authentic Connection in your classes.
• Name (only if you know the participant is OK with this) Performance is the fifth Key Skill. As a STRENGTH
• Write in the box below what Connection means to you and what
DEVELOPMENT Coach, you have to juggle many things at
• Floor coach, individual or quadrant would happen if there was no Connection in a class.
any one time – moving, coaching, thinking one step ahead yet
Recommend still being in the present moment. That’s A LOT! This is what
• What and why are you asking your participant(s) to do My Connection: Performance is all about. To achieve mastery in Performance you
something? Use Layer 2, Improve Execution or Adjust will need to expertly blend the first four Key Skills.
Intensity, RDO.
Like Connection, Performance needs to be authentic and
Commend individual to each Coach. When you feel confident and competent
• No matter what happens make sure you finish with either in your own skills and capabilities Performance happens. When
praise or encouragement. it all comes together and you feel great about yourself – you are
‘in the zone’ with your class; loving every moment, even when the
going gets tough.
We can connect without coaching using our body to inspire and
For my certification submission, I will show Connection by:
drive intensity when we choose the individual to connect to. Although there is no ‘one size fits all’ for Performance, here are
Example: Stand next to your participant and perform a Squat or some ways to create a great one:
Clean & Press alongside them, to help them in staying on tempo. Blend the 4 Key Skills
Having the physical and mental capability to seamlessly blend
3. POSITIVE and role-model: The Workout Plan, Technique, Coaching,
Connection. Work hard at each Key Skill until you become a
When connecting we always approach our participants with
master and they are second nature to you.
respect and care. Make the language we use inclusive. Less
I want you to and more let’s, try and we. Present from the Essence
Be present and acknowledge the essence of the workout. This
A great STRENGTH DEVELOPMENT Coach builds a positive
is STRENGTH DEVELOPMENT where we use different training
community feel through what we say and show. As Coaches,
protocols to harness all the benefits of resistance training.
we ensure participants have a positive experience that leaves
a feeling of success and wanting them to come back for more. Ultimate YOU
This includes being aware of personal space along with injuries VOCAL CONTRAST: How can you use your voice to match
or special needs of your participants. This is an inclusive the intensity of the workout? When can you lift your voice and
environment. when do you need to drop it lower? Avoid over-coaching as
Connection needs to be authentic and natural. It can take time to participants will switch off if you constantly talk, no matter how
master, which is why it is important to script some ideas around great your coaching is.
Connection to practice in a class. OWN THE SPACE AS A COACH: Your transitions and workout
delivery are seamless. Dial the energy up and down during
the workout at different moments to create impact. Improve
your knowledge of training protocols and stay up-to-date with
research (see ideas in the Appendix). Knowledge is power and
will give you confidence and credibility in this training space.

67 68 69
STRENGTH DEVELOPMENT Coach Handbook

THE ESSENCE: Find the ‘sweet spot’ where you teach within
CERTIFICATION AFTER CERTIFICATION
the essence of STRENGTH DEVELOPMENT in a way that is
authentic to you – combining you and the workout to make it Once you have completed Stages 1 and 2 of the STRENGTH • Practice and gain experience!
your own. If you like to use humour, find opportunities to joke DEVELOPMENT Training it is time to plan and prepare for certification.
• Ask to team-teach and invite feedback from a mentor or your Group
with your team members. If you inspire through athleticism, Your STRENGTH DEVELOPMENT Trainer will give you an overview of the Fitness Manager.
select times within the workout to inject energy into the room process to bring you to certification. On the Development Form you will
with explosive moves. • Make yourself available to cover classes and try to secure your own
see which criteria need to be met to achieve certification.
regular classes.
SHOW YOUR ENJOYMENT of this phenomenal workout. What Use these steps to help create a strong plan of action to ensure your
do you love about teaching STRENGTH DEVELOPMENT? Say • Use the pre- and post work videos to support and refresh your
success.
it and show it. It’s infectious and people will love coming to your knowledge.
1. Set aside time immediately following your Stage 2 Training to film and
classes. • Film yourself teaching and review your own use of the 5 Key Skills
submit.

2. Review each part of this handbook. What is your strength, what do you • Review this handbook and your notes often.
TASK 14: WHAT’S YOUR PERFORMANCE?
need to work on, how are you going to action this? • Knowledge is power; stay up-to-date on recent research around
• Discuss and reflect on the questions below:
3. Familiarize yourself with the skills and criteria on the Development resistance training.
1. What personal skills do you bring to the STRENGTH Form. What skills and criteria do you need to demonstrate to achieve
DEVELOPMENT Coach role? certification?

4. Do a trial-run self-review. Before your filming date, film yourself

teaching and self-review using the skills and criteria on the
Development Form.

TASK 15: ACTION PLAN

2. What would you like your participants to say about your classes?
In the boxes below fill in your strategy for success:

My filming date is:

My key strength is:

3. When I am at my best as a STRENGTH DEVELOPMENT Coach I…

I need to improve this:

My action plan to improve is:

4. If I make a mistake what can I do to keep myself present and
authentic?

Trial-run self-review

70 71 72
STRENGTH DEVELOPMENT Coach Handbook

APPENDIX 1:
Consider your target market and demographic.
Who are you targeting? What days/times/frequency do they attend
the facility?

ROLL-OUT/
The capacity of the studio earmarked for the class.
Some STRENGTH DEVELOPMENT classes require more equipment
than BODYPUMP™/LES MILLS GRIT™ per person.

LAUNCH TIPS Avoid adding too many classes on the timetable.

Saturation can dilute class numbers. Make the product stand out.
Guideline: Minimum 3 a week, maximum 6 a week

Do a maximum of 3x STRENGTH DEVELOPMENT workouts per

A GREAT LAUNCH IS VITAL week.

BODYPUMP and GRIT can be done as part of weekly trainings. Both
are complementary to a STRENGTH DEVELOPMENT workout.
TO THE SUCCESS OF This means your three weight-based workouts could be a mix of
STRENGTH DEVELOPMENT, BODYPUMP and GRIT (not three of

STRENGTH DEVELOPMENT each), per week.

IN YOUR CLUB. Encourage rest days.

These workouts are intense and need recovery. The benefit of rest is
the body has time to rebuild and recover, which gives better results
from the workout. Rest doesn’t necessarily mean doing nothing.
BODYBALANCE™/BODYFLOW®, Yoga and Cycling are some ideas.
More guidelines can be sought from American College of Sports
Medicine or similar.

© Les Mills International 2022

73 74 75
STRENGTH DEVELOPMENT Coach Handbook

APPENDIX 2: Exercises to avoid during pregnancy:

• Exercises that position you on your back after the first trimester,

PREGNANCY
because this position can hinder blood flow to and from the heart

• Exercise that may cause trauma to the abdominal area

• Exercising in high heat environments – wear loose, comfortable

GUIDELINES clothing to class, preferably with layers that can be removed

• Long periods of stationary or motionless standing, as this can cause

changes in blood pressure
Pregnancy is generally the time for maintenance, not for striving for
• Any exercise that may cause loss of balance, or put you at risk of a
new fitness goals or working out at high intensity. If you have been
fall
doing resistance training pre-pregnancy and are keen to maintain
strength during pregnancy, STRENGTH DEVELOPMENT is a great • No Range Development Options (RDOs), Pregnancy releases
option. hormones that can make us more flexible, but this is not the time to
Your Coach will guide you through safe technique and you can elect work on range development
to go a little lighter based on how you feel. When it is no longer
• For the conditioning blocks where the intensity and speed of
comfortable to lie flat on your back in a STRENGTH DEVELOPMENT
exercises are fast and designed to lift the heart rate, slow down, lift
workout, incline your bench by stacking more risers at one end (your
lighter or body weight and work to an intensity that suits your stage
Coach will show you how to do this).
of pregnancy.
You should make sure your obstetric caregiver is aware of your fitness
Exercise adjustments during pregnancy:
activities, drink plenty of water during exercise and stop immediately if
you feel dizzy or uncomfortable.
• Modify your core training whenever possible so that you avoid lying
Follow these pregnancy exercise guidelines and you can reap the flat on your back. You can do this by supporting yourself on your
rewards of regular exercise while doing what’s best for you and baby. elbows (ensuring you keep the chest lifted), rolling over to do Hover
or Plank work or embracing 4-point kneeling.

• Reduce intensity whenever you, and your doctor, think you should.

• Chances are your range of motion is eventually going to change,

making it uncomfortable to twist and jump, so just take it easy and
really respect what your body is telling you.

© Les Mills International 2022

STRENGTH DEVELOPMENT Coach Handbook

APPENDIX 3:
OBJECTIVES Deadlift: A standard Deadlift from floor was used. Feet were hip-
To determine the effects of 12 weeks of the Strength Development distance apart, and the grip was approximately or slightly greater than
programme on maximum strength performance, Jump (power) hip width. The bar was lifted from a standard height to a fully extended
performance, confidence to perform strength training, and motivation position, then lowered to ground, and repeated.

THE EFFECTS
for strength training. General enjoyment was also assessed. The
target participant cohort was intended to be representative of typical Jump Performance
attendees of BODYPUMP™. Vertical jump height was assessed as an indication of muscular power.
Participants were asked to simply perform a natural ‘jump as high as

OF THE METHODS

Participants
you can’ from a standing position. Height was assessed via a contact
mat (Swift, Australia), well validated as an accurate tool to assess
jump height based on flight time. Several attempts were allowed to

LES MILLS
Twenty three (16 female, 7 male) healthy recreationally active determine true peak height, after some warm-up jumps.
individuals with some prior experience in either BODYPUMP™ class
attendance, or some personal strength training volunteered to Surveys

STRENGTH
participate. Participants were asked at each assessment occasion the following
two questions with response options:
Assessments occurred at baseline, week 6 of the programme, and on

DEVELOPMENT
completion at week 12. 1: How CONFIDENT are you about performing STRENGTH TRAINING
right now?
ASSESSMENTS
2: How MOTIVATED are you about performing STRENGTH TRAINING

PROGRAMME
Strength Testing in future?
Squat: An Olympic style barbell (20kg + loaded plates) was used
to perform the squat. Subjects unracked the barbell from portable Using the scale below, participants ticked the relevant percentage
standing racks, placed it on their trapezius, and were instructed to use based on how they answered the two questions.
OCTOBER 2022
a natural hip-width stance. They were asked to squat until a 90° knee Not at all Moderately Completely
Compiled by: Dr Nigel Harris angle and then rise to a fully extended position. An adjustable box was
confident/
motivated
confident/
motivated
confident/
motivated
Auckland University of Technology, Human Potential Centre used behind the participant as a tactile cue that the lowest range of 0% 10% 20% 30% 40% 50% 60% 70% 80% 90% 100%

motion point had been reached.

SUMMARY At the final (week 12) assessment point, participants were also asked:
Strength Development resulted in meaningful strength improvements Bench Press: The bench press was carried out using a BODYPUMP™ Please indicate your overall ENJOYMENT of the strength training
in Squat, Deadlift, Bench Press, and jump height over 12 weeks. It also bar (3kg, plus loaded plates) and a BODYPUMP™ step which consisted programme you’ve just completed on the scale below:
significantly improved participants’ confidence to conduct strength of a bench and three ‘risers’. The participant lay supine on the bench
training, and was enjoyed. and hands were positioned on the bar just outside shoulder width. Not at all
enjoyed
Moderately
enjoyed
Completely
enjoyed

From a starting position of extended elbows (the barbell was handed 0% 10% 20% 30% 40% 50% 60% 70% 80% 90% 100%
to them by an assistant), the bar was lowered to touch the chest. The
subject then extended their arms until the barbell was back in the
starting position.

© Les Mills International 2022

STRENGTH DEVELOPMENT Coach Handbook

The following open-ended questions were also included at the week 12 Class attendance for the 11 participants who attended week 12 DISCUSSION
assessment: assessments were 18 ± 8.4 sessions (range 8 – 36) in total over the The improvements in Squat, Deadlift, Bench Press and Jump height
duration of the 12 weeks, or 2.0 ± 0.5 (range 1.0 – 2.5) sessions per represent meaningful and impactful changes for these individuals. It
week. is now well acknowledged and universally agreed that strength is an
• Please briefly describe the key aspects you enjoyed...
important aspect contributing to lifelong health and wellbeing, and
• Any aspects you thought could be improved?... Strength and Power any modality that can improve strength and power to the extent this
Table 1 provides the results for the 11 participants who completed both programme did provides a potentially potent contributor to healthy
• Please estimate how many sessions have you participated in over
baseline and week 12 assessments. function. That the programme also increased confidence to conduct
the last 12 weeks, and the typical number of sessions per week you
did Strength Development. strength training is also meaningful. Irrespective of future Strength
Table 1: Strength, Jump height, Confidence, and Motivation from Development class attendance, confidence is an important predictor
Strength Development Class baseline to Week 12 of future independent uptake. In terms of the very small change in
Participants were invited to attend Strength Development group motivation at week 12, perhaps the week 6 result (6%) had ‘plateaued’
Baseline 12 weeks % Change P value
sessions delivered by a qualified instructor. They were asked to by 12 weeks, or perhaps the participants drawn to attending and
M ± SD M ± SD
perform 1 – 3 sessions per week as their personal schedule allowed, completing the assessments were typically fairly motivated anyway.
Jump Height (cm) 28.4 ± 6.6 29.9 ± 5.9 5.1% 0.026
and not to initiate any other physical training such as attending other
Squat (kg) 73.2 ± 26.3 80.1 ± 25.7 9.4% 0.001 Associated with this, the very high enjoyment score and positive
personal strength training sessions, or commencing a new programme Deadlift (kg) 79.0 ± 26.2 91.2 ± 30.3 15.4% 0.010 commentary provide a strong indication that the programme is not
such as ‘cardio’ based training. If they habitually performed other Bench Press (kg) 47.1 ± 21.8 50.3 ± 24.0 6.8% 0.016 only of impact, but is likely to attract ongoing participation. We all
exercise, this was permitted, other than strength training sessions. Confidence (0-100%) 76 ± 15 94 ± 8.0 22.6% 0.001
know that is key to the maintenance of a habit.
Motivation (0-100%) 83 ± 17 86 ± 9.0 3.6% 0.459

Statistics
Descriptive data are presented as mean ± SD. Paired sample t-tests CONCLUSION
Strength improved for all three exercises, and jump height also
were carried out to estimate effects on variables for each exercise type Twelve weeks of Strength Development improves strength, power,
improved. These were all ‘significant’ increases. The Confidence and
independently, with an associated p-value for general interpretation. and confidence to strength train whilst being enjoyable. Six weeks
Motivation scores were both improved, although Motivation to only a
P-values of below 0.05 are considered ‘statistically significant’. The of Strength Development appears to also produce some meaningful
small extent. Confidence was considered a ‘significant’ increase.
number of participants at final assessment precluded the use of any strength gains, and confidence, indicating a rapid trajectory toward
statistically nuanced analyses, so the data representing the change The Enjoyment score for all week 12 assessment attendees was 93 ± positive outcomes.
over the time are simply provided as raw percent change. 0.7%

The week 6 results in the 13 participants who attended were very

RESULTS
similar in pattern to the week 12 results with consistent improvement
observed. Percent increases for Squat, Deadlift, and Bench Press
Attendance
respectively were (mean) 6.8%, 9.2%, and 1.5%. Jump height
Of the 23 participants who commenced the programme, 13 were
improvement was 0.6%. Confidence and Motivation scores were 11.6%
able to attend the week 6 assessments, and 11, the final week 12
and 6.0% improved respectively.
assessments. Reasons for non-attendance were anecdotally reported
as sickness, schedule clashes, or isolation restrictions owing to
associates with COVID-19.

© Les Mills International 2022

STRENGTH DEVELOPMENT Coach Handbook

APPENDIX 4:
KNOWLEDGE IS
POWER
RECOMMENDED REFERENCES

• Schoenfeld, The Mechanisms of Muscle Hypertrophy and Their

Application to Resistance Training

• Schoenfeld, Strength and Hypertrophy Adaptations Between Low-

vs. High-Load Resistance Training: A Systematic Review and Meta-
analysis

• Schoenfeld, Effects of Low- vs. High-Load Resistance Training on

Muscle Strength and Hypertrophy in Well-Trained Men

• Bartolomei, A Comparison Between Total Body and Split Routine

Resistance Training Programs in Trained Men

• Schwanbeck, Effects of Training With Free Weights Versus

Machines on Muscle Mass, Strength, Free Testosterone, and Free
Cortisol Levels

• Kubo, Effects of 4, 8, and 12 Repetition Maximum Resistance

Training Protocols on Muscle Volume and Strength

© Les Mills International 2022