Knowing Your Facility and Designing a Training Session

Sample Lower Body Template
Warm-Up:
     Jumping Jacks
     Seal Jacks
     Flings
     Gate Swings
     Frankenstein Walks
     Quad Walks
     High Knees
     "C" Skips
Prehab:
     TKE's
     Band Ankle Work
Multi Joint Exercises (Main Lifts):
     Hang Clean Progression
     Overhead Squat
Assistance Exercises:
     Posterior Chain – SB Leg Curls
     Single Leg – Balance Touches
     Extra Assistance – Overhead Squat
     Calves – Rockback Jumps
     Hip Mobility – Weighted Hip-Ups
     Flexibility – Hurdle Complex, Stretch X3 (HS, Glute, Quad)

Sample Upper Body Template
Warm-Up:
            Jumping Jacks
            Seal Jacks
            Flings
            Walking Knee Pulls
            Butt Kicks
            Fwd/Bwd Lunges
            “C” Skips
Prehab:
            ER/IR Band Shoulder
            Band Pull-Aparts
Multi Joint Exercises (Main Lifts):
            Bench Press
            Push Press
Assistance Exercises:
            Upper Back – 1-Arm Row
            Triceps – Push-Ups
            Shoulders – Shoulder Complex
            Biceps – EZ Bar Curl
            Grip – Towel Pull-ups
            Flexibility

Thought Process
Dynamic Warm-Up
     -It is essential to warm-up the body before beginning any workout.  The goal of a warm-up is to prepare the body (and the mind) for the activity that is to follow.  The warm-up should include activities that will increase blood flow and muscle/core temperature and should include movements similar to those that will be performed during the workout or competition.
Pre-hab
     -Preventing injury is key to athletic performance.  A great way to prevent injury is to incorporate exercises into a workout that will strengthen the stabilizing muscles to areas that are prone to injury.
Multijoint Exercises
     -Multijoint exercises should be done before other lifts because they require more skill and concentration, which means that fatigue will affect them more than single-joint exercises. 
Assistance Exercises
     -Assistance exercises are used to isolate specific muscles and require less skill and muscle control to maintain proper technique than multijoint exercises, therefore they should follow multijoint exercises.
Flexibility
     -Static stretches should be performed postworkout while muscle temperature is still increased.  The warm muscle temperature allows for increased elastic properties of muscles, resulting in greater ROM. 

Applying the Template to Various Scenarios
A. 50 Baseball Players; 90 Minutes; FAU Facilities; Upper Body Day
     -Group Warm-Up
     -2 Groups - Fielders/Pitchers
     -Pre-hab and Main Lifts will be done on the Power Racks in 6 groups of 6 and 2 groups of 7
     -Incorporating supersets into the assistance exercises will help prevent traffic congestion
     -Stretching can be done individually in the weight room
B.  Men's Basketball and Cross Country workout at the same time and both are on Lower Body days.
     -Group Warm-Up
     -Divide the teams among the 8 power racks for Pre-hab
     -For the Main Lifts, I would choose different lifts for the Cross Country team than for the Basketball Team.  Cross Country is primarily an endurance sport and Basketball is primarily a strength and power sport.  Obviously both sports require elements of each type of training, however these are primarily where the focus lies.  I would have the Cross Country team use the Leg Press and perform Dumbbell Deadlifts instead of the Hang Clean Progression and Overhead Squat on this day for the sake of time efficiency. 
     -Hurdles would be set up in a straight line and the athletes could go through the hurdles one after the other.  Stretch on their own or as a group.