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SMALL GROUP COACHING

Our small group (1:4) platform was created to allow access to a community based, time efficient training
environment, that maintains high coaching standards and practices. At PERMA we recognise that training enjoyment and adherence is a critical component of successful long term interventions. It is our opinion that training in a group, alongside like-minded individuals with similar objectives, in a stimulating environment will heighten this effect. Whilst group training is not a new endeavour, we wanted our coaching standards to shine through and thus limiting the group size was the natural solution. Alongside the testing and monitoring procedures that help guide and assess the success of the members participation, our three clearly defined session types, provide a framework to help distribute training intensity and volume across a period of time.

This framework is mapped out with the use of an RPE scale below!





 

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STRENGTH & ENGINE (HIGH) indicate higher load intensities (mechanical/neural) and energy demands that are best undertaken when optimally recovered.

ENGINE (LOW) sessions indicate a reduced physical load and sessions are best undertaken when recovery is perhaps sub optimal. These sessions are RPE 7 and below and primarily aerobic in nature.

Because we understand training is highly contextual and should be tailored to the individual, before entry into our small group training your first initial session involves a 60 minute full assessment. This will consist of a condensed version of our movement screen, capacity testing and performance testing if applicable. Don't sweat it! This is just so we can help advise you on the best way to structure your training and help decide on the best entry point for you based on your current fitness and goals. We also run 8 week check ups as part of the service where sessions will be dedicated to measuring your progress and celebrate your new found performance gains!
 

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Exposing participants to the big building blocks of strength training. 

Hinging, squatting, pushing, pulling, rotating, carrying 

We run two different Strength sessions (1 & 2) that run at various times across the week and are repeated throughout a cycle (4 weeks). The framework (movements) of sessions 1 & 2 oppose each other, allowing for a balance of compound movements and loading to occur across the training week. 

Strength based sessions are ORANGE TO RED on our RPE scale, Indicating high effort workload.

We recommend placing these sessions where the feeling of ‘freshness’ and ‘preparedness’ is at its greatest. We would also recommend spacing doses of red sessions apart across the training week. 

STRENGTH

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Our small group Engine high sessions will expose participants to a varied, mixed modality approach towards enhancing cardiovascular fitness. The use of traditional (bikes/rowers) and non traditional (sleds) equipment, loaded and non-loaded exercises are all present within a session that will be guided towards an specific training effect. 

Engine based sessions are ORANGE TO RED on our RPE scale, Indicating high effort workload.

We recommend placing these sessions where the feeling of ‘freshness’ and ‘preparedness’ is at its greatest. We would also recommend spacing doses of red sessions apart across the training week. 

ENGINE (HIGH)

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The primary role of our Engine low sessions is to expose participants to low to moderate intensity exercise and are placed as GREEN & BLUE on our RPE scale. 

We keep our high sessions high and our low sessions low. Whilst engine high sessions create powerful adaptations there is great value in engine low sessions. One being increasing time and workload at manageable intensities.


We recommend these sessions where possible as they are more forgiving in terms of recovery and fatigue. Dosing these sessions in between strenuous red sessions may also facilitate the recovery process. 

ENGINE (LOW)

GIVE IT A GO WITH OUR 30 DAY TRIAL!

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