A Simple Way To Structure Weightlifting Sessions

Here is a simple way I structure weightlifting training for myself and clients:

1. Warmup: combination of aerobic work and specific mobility to prep the body for weightlifting (mostly lats, T spine and hips)

2. Snatch (full lift OR close variation): a full snatch could involve just regular snatching, or something like a snatch + overhead squat. Common close variations are no foot snatches, pause snatches or block snatches. Snatches are done before clean and jerks because they are less fatiguing and because they are done first in competition.

3. Clean and Jerk (full lift OR close variation): same thing as snatches. Good full lift variations of the clean and jerk are low/high hang cleans + jerk. Good close variations are pause cleans, rack jerks and no contact cleans.

4. 1-2 weightlifting assistance exercises: These are the important weightlifting assistance exercises. Think back squats/front squats, snatch pulls/clean deadlifts, strict presses, push presses or snatch balances. The first exercise will probably be a pull/squat, and then some press or hinge (although the second exercise may be included/excluded in some blocks of training or depending on the athlete's individual weaknesses).

5. 0-2 accessories: This is just accessory work for injury prevention or hypertrophy. Common things here for weightlifters would be core work, stability work for the shoulders, quad work or bodybuilding for the chest, back and arms. 

To some, this may seem obvious. But I've seen my fair share of cookie-cutter programs that still over-emphasise the snatch, add in some useless fluff work, or ones that don't include any pressing or relevant accessory work. To avoid this issue, this is a tried-and-true workout structure that is simple, specific and produces results.