Novice OLY - Stage 2
Aesthetic Athletes
Olympic LiftingStage 2 shifts focus to amplifying leg drive through the power position during the receiving phase of each lift. This critical stage is designed to enhance your explosive strength and stability, ensuring a seamless transition from the pull to a robust receiving stance. By concentrating on the leg drive, Stage 2 not only improves lift efficiency but also builds foundational strength, setting you up for drilling the full movements with speed and power.
Pillar Prep
A
Full Body Pillar Prep
Spend 10 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. Foam Roll: Upper Back, Glutes/Hip, Hamstrings LAX Ball: Lats, Piriformis, Scaps Mobility: Ground Based Mobility (5 minutes)
Pillar Activation
B
Full Body Movement Prep
Complete the movement prep circuit for 1-2 rounds. Scap Activation: FRC Prone Shoulder External Rotation (2x3 ea.) 10s PAILS / RAILS Hip Activation: Prone Hip CAR's (2x6 ea.)
C1
Half-Kneeling KBBU Single Arm OH Press
2 x 5
C2
Half-Kneeling KB Bent Press
2 x 3
C3
BTN Power Jerks
2 x 3
D1
Snatch Pull to Hold (from Floor)
3 x 4 @ 50, 55, 60 %
D2
Hang Snatch High Pull
3 x 3
E1
Power Snatch
4, 4, 3, 3 @ 80, 80, 82, 82 %
E2
Shin-Box Alternating Get-Ups to KB Halo
3 x 4
F1
Power Jerk
4 x 5 @ 70, 70, 74, 74 %
F2
Supine KB Pullover
3 x 10
G1
Back Squat
3 x 6 @ 60 %
G2
Pull-Up (Hip Flexion + Abduction)
3 x 6
H1
GHD Hip Extension
3 x 10
H2
GHD Russian Twists
3 x 6
H3
L-Sit Plate Overhead Raise
3 x 8
HR Zone 3 Repeats
I
Lactic ESD (Power : Short)
Work Interval: 10s (1:5) > Banded KB Swing Recover A (1:2.5) > Crossover Symmetry Overhead Squat Recover B (1:2.5) > Banded Face Pull x25s 4 Rounds
Pillar Prep
A
Full Body Pillar Prep
Spend 10 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. Foam Roll: Upper Back, Glutes/Hip, Hamstrings LAX Ball: Lats, Piriformis, Scaps Mobility: Ground Based Mobility (5 minutes)
Pillar Activation
B
Full Body Movement Prep
Complete the movement prep circuit for 1-2 rounds. Scap Activation: Half-Kneeling Banded Face Pull to Y-Press (2x10) Hip Activation: Prone Hip CAR's (2x6 ea.)
C1
KB Snatch
2 x 10
C2
KB Windmill
2 x 5
C3
Snatch Grip RDL + Banded RNT
2 x 3
D1
Clean Pull to HOLD (from Floor)
3 x 4 @ 50, 55, 60 %
D2
Hang Clean High Pull
3 x 3
E1
Power Clean
4, 4, 3, 3 @ 80, 80, 82, 82 %
E2
FRC: Deep Squat PAILS / RAILS
3 x 2 @ 10
F1
Power Snatch
4 x 4 @ 70, 70, 73, 73 %
F2
FRC: Standing Shoulder External Rotation PAILS / RAILS
3 x 2 @ 10
G1
Box Squat
6, 6, 3, 3 @ 60, 60, 64, 64 %
G2
Seated Good Morning (Plate Load)
3 x 8
H1
Back Extension
3 x 8
H2
Strict Lower Hanging Leg Lifts
3 x 8
H3
KBBU Single Arm Z-Press
3 x 10
Zone 2 Recovery Conditioning
I
Aerobic Threshold ESD
Work Interval: 10-120m (steady state continuous) wk 1: Forward & Backward Sled Drags x15m wk 2: Sled Lunges & Pulls (waist harness) x15m wk 3: Pillar March Series + Reverse TKE Walk x20m wk 4: (athletes choice) x20m
Pillar Prep
A
Full Body Pillar Prep
Spend 10 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. Foam Roll: Upper Back, Glutes/Hip, Hamstrings LAX Ball: Lats, Piriformis, Scaps Mobility: Ground Based Mobility (5 minutes)
Pillar Activation
B
Full Body Movement Prep
Complete the movement prep circuit for 1-2 rounds. Scap Activation: Prone DB OH Press 2x10 Hip Activation: Mini Band Squat ISO + Hip External Rotations 2x45s
C1
KB 1/2 TGU
2 x 3
C2
1-Arm KB Clean & Press (Alternating)
2 x 6
C3
Clean & Jerk Complex #6
2 x 3
D1
Clean Pulls
3 x 4 @ 50, 55, 60 %
D2
KB Front Rack Lateral Lunge + T-Spine Rotation
3 x 5
E1
Power Clean
4, 4, 2, 2 @ 80, 80, 82, 82 %
E2
Kneeling T-Spine Extension Stretch
4 x 30
F1
Power Jerk
4, 4, 3, 3 @ 70, 70, 73, 73 %
F2
Eccentric Chin-Ups
4 x 10
G1
Snatch Balance
3 x 4 @ 60 %
G2
Back Squat
3 x 8
H1
Slider Pike-Up
3 x 8
H2
Adductor Side Plank + PSOAS March
3 x 8
H3
TRX Standing Rollout
3 x 8
HR Zone 4 Spikes
I
ALactic ESD (ATP - PC)
Work Interval: 10s (1:50) > Vertical Jumps (hands @ hips) Recover A (1:10) > KB Front Rack Hi-Low Carry x1 minute Recover B (1:40) > Cal Poly Hip Flow x4 minutes 4 Rounds for conditioning
John Fasulo
MS, CSCS, EXOS, USAW, USATF, FRC 10 years of coaching experience, 20 years of training experience for sports/event prep.
Stage 2 is for queuing leg drive through the power position when receiving the bar after turn-over.
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