How to structure weight training

    Posted In: Strength & Conditioning

        • Participant
          Jay Turner on November 23, 2010 at 4:01 pm #17146

          The weight room that my athletes lift in has very few items with which we can use. I have roughly 10-12 athletes in my group on any given day. Because of the limited size of our weightroom, and because of time constraints…

          If we have a weight day that consists of, for example:

          Hang Clean
          Bench Press
          Squats

          …in that order, could I break the team into groups, for example, one group does Cleans, while another does Bench Press, and the other does Squats, and have them lift in any given order to save time? Or, is it better to do your lifting in a particular order? Does it matter?

          I was told years ago by someone that when lifting in a particular order is best. Thoughts?

        • Participant
          Matt Norquist on November 24, 2010 at 6:55 am #103518

          I think you could do Clean or BP first – but wouldn’t start with squats. So could do 2 groups. Group 1: HC/SQ/BP; Group 2: BP/HC/SQ

          I think doing squat before clean is not a great decision – unless you are doing a modified complex (IE – Hang Clean/Front Squat) or low catch cleans.

        • Participant
          ex400 on November 24, 2010 at 8:37 am #103522

          Why do you say not to start with squats?

        • Participant
          Matt Norquist on November 24, 2010 at 8:39 am #103523

          Why do you say not to start with squats?

          Because if you are going even remotely heavy – doing OLYs after squats is tough unless volume is super low. It is more important to be fresh during OLYs than squats – given the intended speed of the movement and what it is trying to achieve from a training effect.

        • Participant
          comando-joe on November 25, 2010 at 1:01 am #103532

          Its a common rule with weightlifters that do this day in day out, never start with squats before OLY lifts.
          The order you have it in is best, my preference is the clean first, then squat, both very heavy, then session is over and do bench in another session. 3 compound lifts in 1 seesion seems too much.

        • Participant
          Mccabe on November 25, 2010 at 2:43 am #103533

          I agree with what Joe is saying. I would never squat heavy before doing cleans, however I do usually bench, clean and squat in the same session but never seem to progress in all three lifts. That might be something I need to look at…

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