By Coach Dan — Tri-State Training | Mindset. Movement. Memorable.
At Tri-State, we treat accessory work as more than just “extra volume.” It’s the foundation of staying healthy, preventing injury, and allowing athletes to train more over time. The lifters who can train the most — consistently, not recklessly — are the ones who improve the most. Accessory work gives your body the stability, balance, and movement control to handle heavy barbell work. It builds the support systems behind your big lifts.
The Staples: Squats, Pulls, and Unilateral Work
If I had to name the cornerstone of any accessory plan, it would always start with squats and pulls. Squats (front and back) are the most effective way to build pure strength. Pulls (clean/snatch variations, RDLs, etc.) develop force production and reinforce good positions. You’ll always find some variation of these in our programming because they provide the best return on investment for a lifter’s time and effort.
The other non-negotiable piece is unilateral work — single-leg and single-arm movements. These help athletes build balance, symmetry, and control that barbells alone can’t give. Movements like split squats, step-ups, single-leg RDLs, or unilateral pressing variations train stability and improve coordination, especially for athletes who spend a lot of time in bilateral barbell work. These accessories are what keep lifters strong and stable — not just powerful.
When and How to Individualize
The key to great accessory programming isn’t throwing every lift at an athlete. It’s knowing what they need most, and when they need it. We individualize accessory work based on where the athlete is in their training cycle.
Before high-volume strength cycles, we prioritize stability and mobility work to prepare joints and stabilizers for load. During peaking phases, the goal shifts: explosive pulls, faster tempo squats, and positional holds reinforce confidence under heavy weight. Every piece of accessory work has a purpose tied to the larger plan. Nothing is random.
Avoiding the Social Media Trap
One of the biggest mistakes I see lifters make is programming accessories based on what they see online. Social media is full of “must-do” lifts that might look perfect — for someone else. What you’re not seeing is the context behind that athlete’s training, experience, and weaknesses.
Just because something worked for another lifter doesn’t mean it’s right for you. The more random your accessory choices, the less effective your training becomes. Good accessory programming is built on communication, not imitation — talk to your coach, share feedback, and adjust based on what your body actually needs.
Putting It All Together
The best accessory work for weightlifters doesn’t just build strength — it builds resilience. Squats and pulls build force, unilateral work builds balance, and stability/mobility work builds longevity. At Tri-State, our training blocks focus on building the foundation that lets athletes train harder, smarter, and longer. Whether you’re a seasoned competitor or new to the sport, the time to build your foundation is now.