Air Locker Training

Coaches Manual


Air Locker Training - ALT Unique Selling PointsClass Briefing

A well performed workout introduction and demonstration sets the tone for an amazing class, leaving members feeling confident and informed. All Coaches must memorise the workout introduction script elements and present the information needed to run a safe and effective class. YOU need to control the class and it starts with your class briefing.

The five key workout introduction elements are:

  1. Warm welcome + today’s workout + introduce coaches.
  2. Acknowledge and welcome our new members.
  3. Reference to the altitude, its role, metrics and safety script.
  4. Timing + movement of the workout (Work/Rest/Sets/Laps).
  5. Repeat workout info example:

Here’s your script for success –

“Hey Team! My name is Sandor, and this is Lauren, we will be leading you through today’s workout, Phoenix.”

“Do we have anyone new to the studio today? We have a couple of people taking their first class with us today, awesome (acknowledge and celebrate). Welcome to the team! Everyone please make sure you introduce yourselves and make them feel welcome.”

“Today we are training at an altitude of 3,200m (you’ve checked this) above sea level and around 13.5-14% oxygen.”

“We train in simulated altitude so there is no pressure inside the training room however you will notice a slight adjustment to your breathing when you enter. It’s best to focus on your breathing, staying calm and controlled and always easing into your session and the warmup.”

“Our goal as coaches is to take you through an awesome workout whilst managing your intensity and output so we can ensure you get the maximum benefits from being in a hypoxic state. You will notice the use of our pulse oximeters at certain stations. These are a real-time reference tool that measure you blood oxygen saturation – a range of 80-85% is the optimum zone to reap all the benefits. Below 80 back off a little, above 85 increase you’re intensity a little.”

ALRIGHT PHEONIX!! That is today’s Upper Body Hypertrophy focused workout.”

“6 Pods, 3 stations per pod. Each station is 40 seconds on and 20 seconds off. You will complete 2 laps of each pod.”

“Our Boost-Rep-Form flow in today’s strength-based workout allows us to spike the heart rate whilst tapping into high volume for reps, and time under tension with our form sets, at the top of each pod.”

“To get the best out of today’s Phoenix workout, attack each set individually. Our boost sets should be an unbroken 75-80% effort, we don’t want to blow out here. Move into your Rep set and nail the technique whilst chasing max volume. Lastly with your Form set change the level, and zero in on the movement. Slow down the tempo, get a good squeeze and hold and keep the muscle under tension.”

“If there is anyone with a current injury or injury concerns, please come and see me, we can provide regressions and alternatives on any exercises if you need it.”

“A couple of new exercises today so stay focused on the flow and cues on each station and let’s get in there and go through today’s workout!!”

This is a standard script and delivery. It is important to memorise this format so that coaches have a consistent way to speak about the workout information. Consistency also teaches members how to listen for the information and ensures that they understand the workout, no matter who is teaching on any day.

Workout Demonstration & Explanation

Confident, clear and direct communication is essential once entering the floor for each workout explanation and demonstration.

As the Lead Coach enters the room last to meet the Supporting Coach at station 1, ensure everyone has been instructed to gather around closely and pay attention.

Given the nature of the layouts of ALT sessions it is not required that we have a specific spot where members will stand to watch our explanation. Direct to focus as they follow coaches from station to station.

It is important this next phase is delivered with intent. Maintaining a fluent pace verbally and through each movement. Utilise a loud and confident tone of voice and speak to each member directly as you deliver the key focus points of each station.

Narrating Exercises in Demonstration >>