Weightlifting
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Exercise Selection for the Individual Session: A Guide for New Lifters
How to Structure Your Weightlifting Sessions for Maximum Gains
New lifters often wonder how to structure their individual training sessions, especially when it comes to exercise selection. Two common approaches emerge: selecting exercises they enjoy and excel at or choosing those that present a greater challenge. The most effective approach, however, is to create a balanced program that promotes overall development. This ensures that all areas of strength, speed, and technique are addressed over the course of a week.
Key Exercises for Weightlifting Sessions
1. Snatches and Power Snatches
Each session should incorporate snatches or power snatches. These movements can be performed:
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From the floor, hang, or blocks.
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Combined with pulls in the same set.
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Paired with overhead squats for added variety.
2. Cleans and Power Cleans
Cleans or power cleans should also be part of each session. Variations include:
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Starting from the floor, hang, or blocks.
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Combined with pulls and jerks or power jerks within the same set.
3. Jerks, Power Jerks, and Push Presses
Incorporate jerks, power jerks, or push presses into every workout. These exercises can be paired with:
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Cleans, power cleans, or front squats in the same set.
4. Back Squats and Front Squats
Squats are fundamental for strength development and should appear at least three times per week. Recommendations include:
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Focus on back squats during the preparation mesocycle.
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Shift to front squats leading into competition cycles.
5. Pulls and Deadlifts
Add pulls or deadlifts to every session, using variations such as:
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From the hang or blocks.
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Adjust the intensity to control the training load and K-values.
Balancing Technique, Speed, and Strength
The driving theme behind exercise selection should focus on achieving a balance between:
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Technique mastery
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Speed development
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Strength gains (pulling capacity, overhead support, and leg strength)
This balance ensures athletes develop holistically without overemphasizing one area at the expense of others.
Supplemental Exercises for Targeted Development
Remedial exercises help address specific weaknesses and imbalances. Popular options include:
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Good Mornings for hamstring and lower back strength.
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Presses for improved upper-body stability and strength.
Managing Intensity for Long-Term Progress
New lifters often assume heavier weights lead to faster progress. However, focusing exclusively on high-intensity lifts can compromise speed and technique development. Instead:
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Include movements at 60–70% intensity to build speed and reinforce proper technique.
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Balance speed work with strength-focused sets to maximize results.
Seek Expert Guidance for Effective Programming
Programming is as much about balancing intensities as it is about exercise selection. Working with an experienced coach provides the structure and insights needed to progress safely and effectively.
Whether you’re a beginner or an experienced lifter, optimizing exercise selection for each session can greatly improve your progress. Focus on balance, intensity, and consistent programming to see sustained strength, speed, and technique improvements.
