Coached Training
From pre-dawn strength sessions to Sunday mobility recovery, Mercer Group's class schedule is built around coaches who specialize — not generalize.
See the Schedule
The defining rule of Mercer Group's class program is a hard cap of 14 participants per session. That ceiling isn't marketing — it's a structural decision that forces coaches to know the room. Each coach holds at minimum a NSCA-CSCS or CF-L2 credential and carries a specialty: powerlifting periodization, metabolic conditioning, Olympic lifting technique, or mobility and corrective movement. When you book a Mercer Group class, you're not booking a choreographed group workout. You're booking coached training with a specific outcome — and the coach will adjust loads, cues, and rest periods to the actual humans in the room on that day.
A 60-minute session structured around a primary compound lift — squat, deadlift, bench, or overhead press — followed by accessory work chosen to address common movement deficits. Programs run on 6-week blocks with progressive overload built in so every cycle builds on the last. Athletes track loads via the app between sessions.
High-output interval work using ski ergs, Assault bikes, sleds, and kettlebells. Sessions are 45 minutes and structured in heart-rate zones using the Technogym output data on the erg and bike units. Coaches use live zone feedback to calibrate rest intervals in real time — no fixed-rest protocols that don't account for individual recovery rates.
A technical 75-minute session limited to 10 athletes, focusing on the snatch, clean, and jerk. Taught by coaches with competitive weightlifting backgrounds. Video feedback is used every session — athletes record lifts on provided tablet mounts at each platform. Suitable for intermediate lifters who have mastered the basic hinge and press patterns.
A 50-minute guided session combining PNF stretching sequences, targeted soft-tissue work (foam roll and lacrosse ball), and active recovery breathing protocols. Designed to complement — not replace — strength training days. Strong demand from members who train 4-plus days per week and find passive recovery insufficient.
Five-forty-five AM high-intensity sessions built for members who need maximum metabolic work before the workday. Sessions are 35 minutes, structured in work-rest pairs with a clear warm-up and cool-down. Equipment used: Assault bike, battle ropes, slam balls, and the turf lane. No complex movement patterns — the focus is output and intensity, not technical skill.
“I've done group fitness at three different gyms in San Jose and Mercer Group's Strength Block class is the first one that felt like actual coaching rather than a performance. My coach recognized that my right knee was tracking inward during squats on the second session and gave me a specific banded drill to fix it. That level of attention in a group setting is rare.”
Amara Diallo, Almaden Valley
One complaint from members who've trained elsewhere: class equipment is a downgrade from the open-gym floor — lighter barbells, worn-out plates, undersized dumbbells. At Mercer Group, class participants use the same Eleiko barbells and calibrated plates that open-gym members use. Olympic Lifting Clinics happen on dedicated platforms with rubberized flooring and the same 20kg competition bars. Metabolic Conditioning sessions use Assault bikes and ski ergs that are calibrated monthly. The investment in class hardware is deliberate: when a coach programs 3x5 at 80%, the equipment needs to be accurate enough to make that percentage meaningful.
Performance and Elite members can reserve a slot right now via the app. New to Mercer Group? Book a free trial session and see the coaching quality firsthand.