Novice OLY - Stage 4

Aesthetic Athletes

Olympic Lifting
Coach
John Fasulo

Stage 4 of our novice Olympic development system is the culmination phase where all the skills and techniques from Stages 1-3 are synergized. This stage is centered on integrating the learned objectives, combining every skill set to execute the full movements with refined technique and explosive power. Emphasizing the seamless unification of each phase's focus, Stage 4 is where you'll witness your transformation into a proficient Olympic lifter, capable of performing complex lifts with confidence and precision.

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Monday Lift
Snatch / Jerks
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Wednesday Lift
Snatch / Clean
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Friday Lift
Clean & Jerk
Features
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Access to USAW coaches
Direct message me with any questions & submit lift videos for coaching critique.
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Programming 3 days per week
3-Day split learning the fundamental progressions & regressions to the olympic lifts.
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Video Demo's
Instructional videos to guide your practice and make execution easy.
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Digital Training Log
Everything is delivered through the train heroic app for seamless communication, guidance, and tracking.
Equipment
Required
Bumper Plates, Olympic Barbell, Squat Rack // Blocks, Weightlifting Shoes, Straps
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Sample Week
Week 1 of 4-week program
Sunday
Snatch / Jerk (Stage 4.1)

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: Crossover Symmetry OH Squat 2x10 Hip Activation: FRC - Straight Leg Hip Flexor CAR's 2x3 {10s} ea.

C1

1-Arm KB Overhead Squat

2 x 5

C2

1-KB Sots Press

2 x 5

C3

Snatch Balance

3 x 3

D1

Snatch Pull

3 x 3 @ 50, 55, 60 %

D2

Hang Snatch High Pull

3 x 3

E

Snatch

4 x 3 @ 80, 80, 82, 82 %

F1

BTN Power Jerks

5, 5, 4, 4 @ 70, 70, 74, 74 %

F2

TRX Scap Overhead Press

4 x 10

G1

Power Snatch + Overhead Squat

3 x 6 @ 60 %

G2

Standing Plate OH Raise

3 x 10

H1

Barbell Back Extension

3 x 10 @ 45 lb

H2

Med ball Overhead Sit Up

3 x 10

H3

Swiss Ball Pike Up to Reverse Rollout

3 x 10

HR Zone 3 Repeats

I

Lactic ESD (Power : Short)

Work Interval: 10s (1:5) > 2-KB Thruster (4 reps) Recover A: 25s (1:2.5) > Quadruped KB Pull-Throughs Recover B: 25s (1:2.5) > Half-Kneeling Banded Face-Pull to Y-Raise 4 Rounds

Tuesday
Clean / Snatch (Stage 4.1)

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 Cuban Press (2x15) Hip Activation: Overhead Squat w/ PVC against Rack (2x10)

C1

KB Bent Press

2 x 6

C2

KB Snatch

2 x 15

C3

Snatch Balance

3 x 3

D

Segment Snatch (Pause Snatch)

3 x 4 @ 50, 55, 60 %

E

Hang Squat Snatch

4, 4, 3, 3 @ 80, 80, 82, 82 %

F

Squat Clean

4, 4, 3, 3 @ 70, 70, 73, 73 %

G1

Front Squat

4, 4, 3, 3 @ 60, 60, 64, 64 %

G2

Chin-Up

3 x 10

H1

Reverse Hyper

3 x 10

H2

Hollow Body Flutter Kicks

3 x 20

H3

GHD Sit-Up

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

Thursday
Clean & Jerk (Stage 4.1)

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: Mini Band Squat Isometric Holds (2x30s)

C1

KBBU Single Arm Z-Press

2 x 10

C2

1-Arm KB Clean & Press (Alternating)

2 x 5

C3

Clean & Jerk Complex #1

2 x 2

D

Power Jerk

3 x 4 @ 50, 55, 60 %

E

Clean & Jerk

4, 4, 2, 2 @ 80, 80, 82, 82 %

F

Jerk Recovery

4, 4, 3, 3 @ 70, 70, 73, 73 %

G

Hang Clean

3 x 4 @ 60 %

H1

V-Ups

3 x 10

H2

GHD Isometric Hold

3 x 15

H3

GHD Oblique Hold

3 x 15

HR Zone 4 Spikes

I

ALactic ESD (ATP - PC)

Work Interval: 10s (1:50) > DB Vertical Jumps Recover A (1:10) > 2-KB Overhead Lunge Walk x1 minute Recover B (1:40) > Cal Poly Hip Flow x4 minutes 4 Rounds for conditioning

Coach
coach-avatar John Fasulo

MS, CSCS, EXOS, USAW, USATF, FRC 10 years of coaching experience, 20 years of training experience for sports/event prep.

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Stage 4

Stage 4 is for our final movement install, sequencing together all components of each lift into a one fluid motion.

Get Novice OLY - Stage 4
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Novice OLY - Stage 4