Novice OLY - Stage 4
Aesthetic Athletes
Olympic LiftingStage 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.
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-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
Medball 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
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
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
John Fasulo
MS, CSCS, EXOS, USAW, USATF, FRC 10 years of coaching experience, 20 years of training experience for sports/event prep.
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
