Pat Basil, strength & conditioning coach
Train your whole team in one room in 45 minutes
My free Large Group Programming Guide shows you the Six Movement Method I use to run a full team through a real strength session, with one coach and the equipment you already have.
2,000+ coaches use my Program Design Course
Five questions decide your program
- 1How many days per week?
- 2How long do you have?
- 3What equipment do you have?
- 4How many athletes?
- 5Do they show up consistently?
The program is just the answer to those limitations
What's inside the guide
The Six Movement Method I use to design effective, efficient training for large groups.
- 1What makes a good programTime, space and equipment, and how each one shapes the session.
- 2The Six Movement Method primerThe six movement patterns a balanced program covers.
- 3How to build your programsWhat goes in the first tri-set, what goes in the second, and why.
- 4An example training programA full session you can read start to finish and adapt to your own team.
The six movements in every session
My formula: six total exercises, two tri-sets, 20 to 25 total sets. Every session covers the same six patterns, loaded with whatever equipment is free.
Tri-set 1
The main lift of the day, an explosive and a pull that won't compete.
- 1ALower anteriorFront Squat, Trap Bar, Split SquatLower body
- 1BUpper posteriorDB Row, TRX RowUpper body
- 1CJump or throwJumps, throws, sprintsPower
Tri-set 2
A secondary lift plus two exercises that don't get in its way.
- 2ALower posteriorRDL, Landmine SL RDLLower body
- 2BUpper anteriorBench Press, DB Press, Push UpsUpper body
- 2CCoreAny trunk or core workTrunk
- Explosive
- Main strength lift
- Main assistance
- Accessory and trunk
Messages coaches send me
2,000+ coaches use my Program Design Course and templates. These came in by DM and on X, in their own words.
Hey Pat, I'm a HS varsity basketball coach at a small school with no S&C coach. I recently bought your Program Design Manual and it was such a big help to us in making sure we were on the right track. It's paid dividends for our program.
Been working this in with my own training and athletes short on time with practices, games, etc. Quick, efficient @pbasilstrength speaks the truth! Been huge in my programming development the last year+.
When I took the job back in 2022, I purchased your materials. They helped me a ton! Without them, I would have struggled.
From your templates and your constant rule of thumb progressive overload and not over complicating programming. I've seen the most progress I ever have.
That book has been a tremendous resource to myself and the students at our school. I love how it has provided a safe/ simple/ effective environment to train and has gotten me away from the marathon lifts I used to program.
I'm about to become a Strength and Conditioning at a high school. I will be in charge of every sport. Never have I ever put together a workout for a whole team. After reading the information you provided it gave me a ton of guidance.
I built this as a one-man staff
Fresh off an internship and not even certified yet, I took a D-III job as football coach, strength coach and equipment manager at once. Camp was two weeks away.
Over the next seven years I built a repeatable way to run whole teams through short, effective sessions, most days by myself. Twelve years in, I share it every day with 51K followers on X.
- athletes through their workouts
- 600
- teams, often by myself
- 29
- minutes or less per session
- 45
- lower football injury rate in the first year
- Up to50%
From my years as a Head Strength & Conditioning Coach.
Before you sign up
Coaches who run the weight room themselves: high school and small-school strength coaches, PE teachers and sport coaches with big groups and limited time.
Yes. Enter your email and I'll send you the guide. You'll also get my emails on program design, and you can unsubscribe any time.
No. I built the method for limited space and equipment, including how to swap tools so a station never stalls.
No. I keep programs simple enough to run straight away: six exercises, two tri-sets, and a clear order to do them in.
The guide lands in your inbox as a PDF. After that, I send programming ideas you can use with your teams.
No. The guide is free and covers large group sessions. The course is my complete paid system: coaching the lifts, progressing them, workout flow and in-season training.
Get the free Large Group Programming Guide
One PDF I wrote for the coach with one room and a full team.
Pat Basil, 51K followers on X