For those who are training without a coach or without a knowledgeable coach, one of the daunting tasks is programming. Within the area of program planning, a frequently misunderstood component is exercise order and selection within a given time unit—a session, a week, a mesocycle. I’ve touched on the topic previously but it is one that bears revisiting as the audience is growing and newcomers are always coming on board.
Personal Preference
If no well designed programming is available, many newcomers tend to be impulsive and can fall into several categories. The most obvious is the lifter who spends energy on his/her favorite exercise or movement and does so in a manner that leaves the body too fatigued to work on more necessary movements. Others are more rational and will prioritize exercises that deal with solving individual specific weaknesses. The problem with both of these approaches is that too much energy may be expended to the detriment of other exercises that are also vital to balanced progression.
Randomness
Some individuals tend to select their exercises and exercise order on a more or less random basis. One should realize that there are goals that guide the structuring of each training session, each training week, and even longer training periods. A goal for a given session will determine the priority and focus of the session and will be more effective in achieving balanced development of the athlete in question. In the sport of weightlifting, the explosiveness of the movement should determine its priority as explosive movements require the greatest nervous energy expenditure and should be performed when the body has the greatest energy stores.
Random exercise selection also fails to address the frequency with which a given movement is performed. The ultimate refinement of classic lift technique is based on daily or near daily performance of the classic lifts and their derivatives. Random selection could result in several days passing between technique enhancement and reinforcement. This could result in a failure to develop the technical nuance to save a maximal or near maximal lift in competition. The solution is program planning.
The Speed Gradient
The speed gradient, and hence the neural fatigue factor, should be the guiding principle in determining exercise selection and order. The second influencing factor should be the biomechanical complexity.
Because of the speed of movement of both the athlete and the barbell as well as the technical precision required, snatches and power snatches should be given priority for beginning and intermediate athletes and for advanced athletes during pre-competition mesocycles.
Cleans and power cleans should be performed after the initial snatching movements. They are not quite as precise, but require great speed of movement.
While jerks may be practiced in conjunction with cleans and power cleans, they may also be trained separately after the cleaning movements.
High Pulls and extensions come next on the speed/precision gradient. These movements can be performed explosively but sub-optimally in terms of precision and still provide developmental effects.
Strength movements that are not speed dependent is the next category in this speed gradient order. Back and front squats, presses, deadlifts and good mornings can be included at this point.
Remediation movements that work on specific areas or ranges can next be addressed. Jerk lockouts, jerk drives, quarter squats from top or bottom and partial deadlifts fit into this category.
Auxiliary training that does not involve weights can be used to conclude the training. Sprinting, jumping, core training,
Start organizing your training
This short piece should provide those of you in need of some programming guidance some perspectives as to how to properly select exercises and how to order them. Training can be much more ineffective if the wrong exercises are performed in the wrong order.
To sum it up in another way, some pulling, some squatting and some overhead work should be included in every session if the best progress is expected.