P90X MT Game Plan - Beachbody Master Trainers

 INSTRUCTOR WORKSHOP MASTER TRAINER GAME PLAN HOW TO USE THIS MASTER TRAINER GAME PLAN The following pages contain the same information that your workshop participants have in their Workshop Outlines. Additionally, grey shaded boxes like this one indicate extra information for you detailing how to run the workshop. Transition notes at the bottom provide sample scripts to use to transition to the next section. Feel free to put these in your own words. The high‐level workshop agenda below is what the participants see in their Workshop Outlines. The following pages of this Game Plan give you a more detailed agenda with times. WORKSHOP AGENDA MORNING CHECK‐IN WELCOME AND INTRODUCTIONS P90X LIVE OVERVIEW P90X LIVE MASTER CLASS P90X LIVE EXERCISE TECHNIQUE BREAKOUT #1: CURRENT ROUND LUNCH BREAK AFTERNOON P90X LIVE ROUNDS P90X LIVE INSTRUCTOR BLUEPRINT BREAKOUT #2: PHASE 1 CUEING BREAKOUT #3: PHASE 2 CUEING PHASE 3 CUEING DISCUSSION P90X LIVE INSTRUCTOR BENEFITS AND NEXT STEPS WRAP‐UP 2
START FINISH SECTION STYLE 8:30 AM 9:00 AM CHECK‐IN WELCOMING You should be set up and ready to welcome participants and check them in 30 minutes before the workshop start time. PRE‐WORKSHOP CHECKLIST  Know how to use the sound system and fans, and be able to direct people to restrooms.  Have paper and pens available for those who didn’t bring materials. You may even want to have a few copies of the Workshop Outline printed out.  Write your name and contact information on a whiteboard or flip chart sheet.  Prepare a “Parking Lot” for questions that get off topic.  Hang a flip chart sheet with the rules for the day: RULES FOR THE DAY: 1. Actively participate 2. Be on time 3. No distractions Penalty: 10 Death Stars!  Prepare another flip chart sheet with the workshop outcomes: (see next page for Workshop Outcomes) 3
START FINISH SECTION STYLE 9:00 AM 9:15 AM WELCOME AND INTRODUCTION ICE‐BREAKER  Introductions: Introduce yourself, break the ice, and take a quick survey of the attendees to find out who is already familiar with P90X, who currently teaches fitness, etc.  Workshop Overview: Cover the workshop objectives; rules, and what to expect. Set the stage for today’s workshop and assure them that you will guide them every step of the way to gain the skills they need. Let them know that their full participation in the group activities is key to their success, and that they will also need to keep practicing once they leave the workshop.  Protocol Challenges: Explain that throughout the day there will be two Protocol Challenges that will be completed in pairs or small groups. These challenges serve multiple purposes: 1) energizes the group; 2) demonstrates Protocols; 3) allows them to experience friendly competition as class participants will; and 4) provides a chance for each person to practice motivating and coaching another.  After the Workshop: Explain how they will be able to able to teach P90X LIVE classes after completing the workshop, rules for using the P90X name, and how to maintain instructor status. P90X LIVE OVERVIEW WORKSHOP OVERVIEW The P90X® LIVE Instructor Workshop includes: 1. P90X LIVE Instructor Manual 2. P90X LIVE Workshop Outline 3. P90X LIVE videos 4. P90X LIVE music 5. P90X LIVE Round Outline WORKSHOP OUTCOMES Upon completion of the workshop, participants will be able to: • Describe the format, structure, and training philosophy of P90X LIVE. • Identify and demonstrate proper form and technique for foundation positions and signature moves. • Apply the P90X LIVE Instructor Blueprint to lead classes. 4
USING THE P90X LIVE NAME Upon completion of the P90X LIVE Instructor Workshop, you will be able to use the P90X trademark and call yourself a P90X LIVE Instructor. This privilege is exclusively for those who have completed the P90X LIVE Instructor Workshop. We encourage P90X LIVE Instructors to use the P90X LIVE name to promote their classes. However, as P90X is a registered trademark, it’s prohibited to use the name in connection with a class that does not use the provided P90X LIVE routines and music. A class must be an accurate representation of the P90X LIVE format to use the P90X LIVE name. MAINTAINING P90X LIVE INSTRUCTOR STATUS • P90X LIVE Instructor status is good for one year. • Being an active PRO Team member automatically extends the term of your P90X LIVE Instructor status for as long as you maintain continuous enrollment in PRO Team. TRANSITION: “Alright, so does everyone have a sense of how the day will play out and what we’re going to accomplish? Good, so then let’s start off with a discussion about what P90X LIVE is all about.” 5
START FINISH SECTION STYLE 9:15 AM 9:30 AM P90X® LIVE OVERVIEW ENGAGING DISCUSSION  Describe P90X LIVE as a Group X format—inspired by the 90‐day P90X program  Predesign benefits THE P90X LIVE FORMAT • Total‐body, cardio, and strength‐training class • Uses body weight as well as dumbbells, weight plates, and resistance tubing • Workouts can be modified for a wide range of fitness levels and abilities • 55‐minute, 45‐minute, or 30‐minute class BLOCK TIME 45‐MINUTE 30‐MINUTE WARM‐UP 3.5 MIN. X X CARDIO X 12 MIN. X SKIP LOWER STRENGTH 12 MIN. X X UPPER STRENGTH 12 MIN. X X X CORE 12 MIN. SKIP SKIP COOLDOWN 3.5 MIN. X X 55 MIN. PREDESIGN FORMAT Because P90X LIVE workouts are predesigned, it’s an easy format to learn and teach. The class routines and music mixes are designed, tested, and perfected before being delivered to Instructors. The predesign format eliminates the need to plan sequences, select playlists, or spend hours designing sets and intervals that fit within a one‐hour timeslot. A special feature of P90X LIVE is that while it’s a predesigned format, there is a lot of variety from one Round to the next. This is achieved by incorporating a variety of cardio and strength‐training Protocols, which creates a metabolic effect to target specific energy systems. TRANSITION: “There’s no better way to understand what P90X LIVE is than to dive in with a class. So that’s what we’re going to do now. I’m going to lead a class just like I would in a gym. And then you’ll have a point of reference for the rest of the day as you learn about the Blocks, Protocols and Instructor Blueprint.” 6
START 9:30 AM FINISH 10:40 AM SECTION STYLE MASTER CLASS: CURRENT ROUND MASTER CLASS (There is an extra 10 minutes to account for longer transitions between Blocks.) Conduct this master class just like you were teaching a regular class at a gym. This will help release any nervous energy the participants might have, and will help establish a bond. By starting with the class early on in the day, you are setting the stage for the rest of the workshop—the participants will have the end goal as a reference point, as they spend the rest of the day learning how to do what you showed them. Don’t be concerned if you have participants who are unfamiliar with the moves; by letting them make mistakes they are not only learning firsthand what their own new class participants will feel like, they will also be better able to learn the corrections later in the day. Use this as an opportunity to assess everyone’s competency in form and technique so that you’ll know who to watch closely throughout the rest of the day. TRANSITION: “Great job, everyone. Let’s take a 10‐minute break and then come back to discuss the format and components of the class we just completed.” 10:40 – 10:50 AM BREAK 7
START 10:50 AM FINISH 11:30 AM SECTION P90X® LIVE CLASSES STYLE INFORMATIVE Now that you have completed the class, you’ll reflect back on it as you describe the class components. Be sure to cover these key points:  Uses body weight as well as dumbbells, weight plates, and resistance tubing  Workouts can be modified for a wide range of fitness levels and abilities  55‐minute, 45‐minute, or 30‐minute class  Key Terminology  Protocols KEY TERMINOLOGY Round—A bimonthly release with a new workout and music Block—Each section of class with a different training focus: Cardio X, Lower Strength, Upper Strength, and X Core Protocol—The training method used in a particular Block, e.g., Tabata or Supersets Set—A single move or sequence of moves sustained for a designated period of time or number of repetitions Reps—Short for repetitions Modifications—Variations on a movement to decrease or increase the intensity or challenge Burnout—An all‐out effort to sustain a particular move to the point of fatigue 8
WORKOUT PROTOCOLS Intervals—A timed work period, followed by a timed rest period. Interval Protocols in P90X LIVE will primarily be anaerobic intervals, with short bouts of intense work effort, and even shorter rest periods. Example: 30 seconds work, 15 seconds rest. Tabata—Named after a training method used by Professor Izumi Tabata, this Protocol consists of 20 seconds of all‐out effort, followed by 10 seconds of rest, repeated continuously for 4 minutes. Ladder Up—A set with ascending repetitions of designated moves. The number can increase by single increments (1, 2, 3, etc.) or multiple (2, 4, 6, etc.). Ladder Down—A set with descending repetitions of designated moves. The number can decrease by single increments (3, 2, 1, etc.) or multiple (6, 4, 2, etc.). Supersets—Two exercises back‐to‐back with no rest in between. The muscles worked during the first move get a rest during the second move. A Superset can be either time‐ or rep‐based. Triple Sets—Same as Supersets, but with three exercises instead of two. Giant Sets—Same as Supersets, but with four exercises instead of two. Dropsets—Two exercises back‐to‐back with a drop in load after fatigue sets in. Matrix Plus—An exercise is added with every subsequent set. Matrix Minus—An exercise is subtracted with every subsequent set. RECAP: At this point you have covered what’s needed for the first workshop outcome: Participants should be able to describe the format, structure, and training philosophy of P90X LIVE. Check in with them to ensure they all feel comfortable with that outcome. TRANSITION: “Ready to get moving again? Let’s all stand up and spread out. We’re going to spend the next hour breaking down and practicing form and technique.” 9
START 11:30 AM 
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FINISH 11:45 AM SECTION STYLE P90X® LIVE FORM & TECHNIQUE DEMONSTRATION AND DISCUSSION Have everyone stand up as you give an overview of the Kinetic Chain Checkpoints from the feet up to the head. Then have everyone demo each of the foundation positions and movements as one volunteer at a time comes up to the front of the room to give alignment cues. Have them focus on sharp, concise cues without using full sentences. P90X LIVE EXERCISE TECHNIQUE KINETIC CHAIN CHECKPOINTS 1. Feet and ankles: straight and parallel; weight balanced. 2. Knees: in line with toes; not caving inward or bowing out. 3. Lower back and pelvis: pelvis level; no exaggerated arching or flattening of the low back. 4. Shoulders: level; not rounded or elevated. 5. Head: neutral, with ears aligned directly over shoulders. FOUNDATION POSITIONS AND MOVEMENTS 10
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START FINISH SECTION STYLE 11:45 AM 12:30 PM BREAKOUT # 1: CURRENT ROUND GROUP ACTIVITY Break down and practice the moves from the current Round with attention on alignment, safety cues, what to watch for, and modifications. You will have already seen them perform the moves in the master class, so you should have an idea of who needs extra help, which moves were tricky for them to get, etc. RECAP: You’ve now covered enough material to achieve the second workshop outcome: Participants should be able to identify and demonstrate proper form and technique for foundation positions and signature moves. Check in with them to ensure they all feel comfortable with that outcome. 12:30 – 12:45 PM PROTOCOL CHALLENGE # 1 Have everyone pair up with a partner and establish who is A and who is B. The challenge will use a Ladder Up Protocol with two Upper Strength moves from the current Round. When you say go, the A person starts the Ladder Up as the B person counts, and monitors form. The challenge is to get as high as possible with reps, while maintaining form. Then the partners switch and the B person takes a turn. 12:45 – 1:15 PM LUNCH BREAK 12
START FINISH SECTION STYLE 1:15 PM 1:35 PM P90X® LIVE ROUNDS INFORMATIVE Give an explanation of what comes with each Round, and how to use those tools. 
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Videos Music Round Outline P90X LIVE ROUNDS VIDEOS Each Round comes with two instructional videos—the main video demonstrating the full class, and an overview. Once you’ve watched the videos, practice each move to be sure you can demonstrate the proper technique, and to be sure you know how it feels to engage the targeted muscle groups. In addition to practicing the moves, it’s also important to practice cueing the workout. How much practice you’ll need depends on how long you’ve been teaching. The videos have a feature that makes cueing practice very easy—you can turn off the Instructor’s voice with the “Cueing Off” setting. Workout Video—Shows an expert P90X LIVE Instructor teaching the class from start to finish, much like you will do in your own group ex room. Overview Video—A concise snapshot of each Block, with a description of the Protocols, equipment needed, and a summary of the sets and reps. 13
MUSIC Each playlist is chosen, developed, and mixed to create that all‐important drive and uplifting energy your class members crave. With sound effects mixed into the songs, staying on time is easy. 14
ROUND OUTLINE 15
START 1:35 PM FINISH 2:00 PM SECTION P90X® LIVE INSTRUCTOR BLUEPRINT STYLE INFORMATIVE Describe what the Instructor Blueprint is, and then give a breakdown of the phases. P90X LIVE INSTRUCTOR BLUEPRINT BLOCK INTRODUCTION 1. Block Name (e.g., Lower Strength) 2. Protocol (e.g., Supersets) 3. Equipment Needed (e.g., heavy dumbbells) PHASE 1—SET UP Phase 1 Cues are the foundation for your teaching. Your cues should cover the basics to complete the exercise: body part, action, direction, and safety cues, such as range of motion and speed. These are your “must say” cues. Modifications for the exercise should also be shown within Phase 1. PHASE 2—COACH Once you’ve completed the Phase 1 Cues, you move on to Phase 2. This is where you tell your class how to do it better—how to drive more intensity into the movement, how to get more out of it. Phase 2 is also when you let your personal coaching skills start to shine, by connecting with individuals and helping them to get more out of the workout. PHASE 3—MOTIVATE This is where you do you! Inspire your class in the way only you can. This is where you draw on your skills as a leader and motivator to fire up your class to smash through their barriers. Drive and push, all while retaining the essence of P90X—honest, direct, passionate, and fun. 16
TIMING THE PHASES Always start with Phase 1 cues for each new move introduced. Then move on to Phases 2 and 3 based on timing, how your class is performing, and the Block structure. Blocks that have three sets of the same moves are ideal for the three Phases. But always circle back to Phases 1 or 2 cues as needed if you see technique errors. TRANSITION: “Any last questions before we get into groups and practice? Great, so let me have everyone line up in a single file, and I’ll give each of you a number.” 17
START 2:00 PM FINISH 3:00 PM SECTION BREAKOUT # 2: PHASE 1 CUEING STYLE SMALL GROUP ACTIVITY For this Breakout Activity, each person will get to practice delivering Phase 1 Cues in small teams of 4 people each. In each team, everyone is either a #1, #2, #3, or #4. The 1s will lead Cardio X, the 2s will lead Lower Strength, the 3s will lead Upper Strength, and the 4s will lead X Core. ESTABLISH GROUPS Have everyone line up in a single file. Starting at the front of the line, count out a number for each person (1, 2, 3, and 4). As you finish counting each set of 4, have those four people step aside as one team. One person is a #1, one person is a #2, one person is a #3, and one is a #4. Each person should remember their number, and also know who is in their team . Next, have everyone disperse in four groups around the room. All the 1s go to one corner, the 2s go to another corner, etc. (Note: They’re not in their teams at this point.) BRAINSTORMING The first step is to brainstorm appropriate Phase 1 Cues for the Block they were given. So the group of 1s brainstorms Cardio X cues, the 2s brainstorm Lower Strength cues, etc. One person in each group serves as the scribe to write the cues on a big sheet of paper. Circulate throughout the groups to make sure they are on target. Allow about 10 minutes for this portion. After 10 or so minutes of writing, have one person from each group read off the cues they came up with so all the participants can hear. Have them post the big sheets on the wall because they will be used again in the next Breakout. They should look something like this: 18
CUEING PRACTICE Now it’s time for all the teams to find a space on the floor. Remember, each team is at least 4 people. (If your total number is not a multiple of four, not all teams will be exactly 4.) When you start the music, the #1 person on the team will lead their teammates through one set of Cardio X, focusing on just Phase 1 Cues. Then you pause the music, and get ready to play the track for Lower Strength. The #2 person leads the first set of Lower Strength. Repeat the process for Upper Strength and X Core so that within each team, each person practices cueing for approximately 2‐3 minutes. Again, just focusing on Phase 1 Cues. Circulate throughout the room so that you can check in on them as they are practicing. Make note of what you observe so that you can give general feedback afterwards, as well as individual feedback at the end of the day. TRANSITION: “Great job, everyone. Give yourselves a hand. If you’re new to cueing don’t worry if it felt awkward. It gets easier with practice. We’re now going to go through the same activity, but this time with Phase 2 cues. So gather round your larger groups with your big sheets of paper.” 19
START FINISH SECTION STYLE 3:00 PM 4:00 PM BREAKOUT # 3: PHASE 2 CUEING GROUP ACTIVITY Each group has one person write on the sheet again—this time brainstorming appropriate Phase 2 Cues. Explain that the reason we do this is so that people can see the difference between Phase 1, and Phase 2. The Phase 2 cues should BUILD UPON Phase 1 cues, but not repeat them verbatim. Participants need to start thinking about more creative ways of expressing themselves and connecting with their classes. The sheets will now be filled in something like this: The teams go off and practice cueing the same way as in previous activity. Afterwards, ask if anyone wants to share what it was like for them as a learning process. TRANSITION: “Awesome job. The hard part is over! Each of you has now had some practice cueing to the music, and you have the tools to continue practicing on your own. Let’s take a 10‐minute break, and then we’re going to have a chat about Phase 3 Cues.” 4:00 – 4:10 PM BREAK 20
START FINISH SECTION STYLE 4:10 PM 4:15 PM PHASE 3 CUEING DISCUSSION ENGAGING DISCUSSION For this section you lead a discussion on how to cue for motivation, and the importance of hitting Phase 1 and Phase 2 Cues first. 4:15 – 4:20 PM PROTOCOL CHALLENGE #2 The focus of this challenge is on motivation cues, so participants draw on the discussion that you just held. Have them partner up and establish who is A and who is B. Pick a move from the current Round that is challenging to sustain for 1 minute. When you say Go, the A person begins and the B person motivates them. Then switch. RECAP: You’ve now covered the third workshop outcome: Participants should be able to apply the P90X LIVE Instructor Blueprint to lead classes. Check in with them to ensure they all feel comfortable with that outcome. 21
CUEING PRACTICE Follow the Master Trainer’s instructions to brainstorm and practice cueing in each of the phases. PHASE 1 CUEING Examples of Phase 1 Cues: PHASE 2 CUEING Examples of Phase 2 Cues: PHASE 3 CUEING Examples of Phase 3 Cues: 22
START 4:20 PM FINISH 4:35 PM SECTION P90X INSTRUCTOR BENEFITS AND NEXT STEPS STYLE INFORMATIVE 
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Individual action plans for continued practice and skill development Recap of Course Manual sections to read and review on their own PRO Team details INSTRUCTOR BENEFITS AND NEXT STEPS INSTRUCTOR PRIVILEGES INSTRUCTOR P90X LIVE Instructor Diploma P90X LIVE Instructor eBadge Ability to teach P90X LIVE Round that you’re trained in Ability to call yourself “P90X LIVE Certified” and/or “P90X LIVE I
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Ability to use words “P90X LIVE“ on class schedules Ability to purchase previous Rounds Ability to purchase previous Rounds at a discount Ability to use official P90X LIVE logo Online access to fitness and nutrition articles and videos Online access to a suite of professionally designed marketing materials Featured listing on the P90X LIVE Instructor Finder tool Discounts on P90X LIVE and P90X LIVE Instructor Apparel Automatic renewal of your P90X LIVE Instructor status 23
✓ ✓ ✓ ✓ ✓ ✓ ✓ ✓ ✓ ✓ ✓ ✓ ✓ ✓ New Round including instructional DVD, music CD, and Round Outline released PRO TEAM ✓ ✓ ✓ ✓ ✓ ✓ INSTRUCTOR SKILLS SELF‐ASSESSMENT Using feedback received from the Master Trainer at your workshop, use this form to make note of your strengths and the skills to work on. Scoring Key: 3 = I got this 2 = Needs fine‐tuning 1 = Still working on it SKILL SCORE
NOTES EXERCISE TECHNIQUE DEMONSTRATION OF MODIFICATIONS WARM‐UP CUEING PRE‐PHASE CUEING PHASE 1 CUEING PHASE 2 CUEING PHASE 3 CUEING COOLDOWN CUEING 24
START 4:35 PM 
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SECTION GROUP PICTURES AND PRO TEAM SIGNUPS FINISH 5:00 PM SECTION WRAP UP Congratulations Summarize the objectives achieved Final Q&A Group Closing Individual feedback 25
STYLE BUILD EXCITEMENT Post pictures on your social pages Ask attendees to post on their pages to spread the word about P90X LIVE Use #P90XLIVE and #BeachbodyLIVE PRO TEAM Sign‐ups START 4:50 PM 
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FINISH 4:50 PM STYLE GRAND FINALE