THE STRONG TABLE / TRAINING PROGRAMSAll adults · Gym · Advanced

CONDITIONING & HYBRID / 2 DAYS PER WEEK / ABOUT 60 MINUTES

Olympic lifting primer

Snatch + clean skill

Snatch and clean & jerk are high-skill lifts. The site supplies receiving drills and strength accessories; full technical instruction requires an in-person qualified coach.

Schedule2 days each weekTypical sessionAbout 60 minutesEquipmentGymStarting levelAdvancedIntended audienceAll adults

Your weekly sessions

SESSION 1 / Front-rack receiving

Clean positions

Front-rack receiving

  1. Clean receiving drill — 6 × 2 light with coach

    Quadriceps, glutes and hip stabilizers. With qualified instruction, practice a light front-rack catch and stable squat before full lifts.

  2. Barbell back squat — 3 × 5

    Quadriceps with glute support. Set bar securely across upper back, brace, sit between hips to a controlled depth, then drive through the midfoot.

  3. Barbell bent-over row — 3 × 8

    Lats, rhomboids, mid-back and biceps. Hinge with a firm trunk, pull bar toward lower ribs and lower without swinging the torso.

  4. Front plank — 2 × 30 sec

    Abdominals, obliques and trunk stabilizers. Hold a long body line while breathing normally.

SESSION 2 / Overhead receiving

Snatch positions

Overhead receiving

  1. Snatch receiving drill — 6 × 2 light with coach

    Deltoids and upper-back stabilizers. With a qualified coach, rehearse a light overhead receiving position and controlled stand.

  2. Dumbbell overhead press — 3 × 6–8

    Deltoids and upper-back stabilizers. Press upward with ribs stacked over pelvis.

  3. Dumbbell Romanian deadlift — 3 × 8

    Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.

  4. Ankle rock — 2 × 8/side

    Joint control and comfortable range of motion. With heel down, gently move knee forward over toes and return.

How to progress

Weeks 1–4 use empty bar/technique loads; record positions. Only progress when the coach approves catches and footwork.

Recovery and weekly placement

Stop sets before fatigue changes bar path; do not learn maximal lifts from photographs.

Continue building your plan

Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.

Open the training builderFind sport-specific trainingBrowse free recipesRead the evidence reviews

General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.

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