Intermediate OLY - Phase 1
Aesthetic Athletes
Olympic LiftingPhase 1 of this intermediate olympic development system emphasizes bar path technique and volume accumulation in the olympic lifts. This phase emphasizes mastering the final pull before turning the bar over from the position, ensuring optimal bar path efficiency and balance in the receiving position.
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: Back, Quads Trigger Point: Piriformis, Hip Flexors, Quads, Rotator Cuff
Pillar Activation
B
Full Body Movement Prep
Mobility: Thoracic Bridge Flow (5 min) Scap Activation: Crossover Symmetry (5 exercises x 10 reps ea.) Hip Activation: Standing Hip CAR's (2x5|5 ea.)
C1
Half-Kneeling KBBU Single Arm OH Press
2 x 12
C2
KB Snatch + 1-Arm KB OH Squat
2 x 3
C3
Muscle Snatch + OH Squat
3 x 4
D1
Snatch Pull Under
3 x 4 @ 50, 55, 60 %
D2
Snatch Balance
3 x 3 @ 50, 55, 60 %
E1
Squat Snatch (from PWR)
3 x 4 @ 63 %
E2
Hang Snatch Pull
3 x 4 @ 66 %
F1
Overhead Pause Squat
4, 4, 3, 3 @ 72, 72, 74, 74 %
F2
Strict Lower Hanging Leg Lifts
3 x 10
G1
Snatch Grip Deadlift
4 x 2 @ 85 %
G2
Low Box Straddle Ups
3 x 10
H1
Zombie Press to Pike-Up
2 x 8
H2
Cable Lawnmower SLDL
2 x 10
H3
Wide Grip Pull Ups
2 x 10
Energy Systems Development
I
Lactic ESD (Power : Short)
Work Interval: 15s (1:5) > 2-KB Thruster Aerobic Interval: 30s (1:2.5) > 2-KB Swings Mobility Interval: 30s (1:2.5) > KB Shin-Box Get-Up to Halo (alternating) wk1: 4 rounds wk2: 6 rounds wk3: 8 rounds wk4: 5 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 Trigger Point: Groin, Hip Flexors, Quad, Piriformis, Lat
Pillar Activation
B
Full Body Movement Prep
Mobility: Thoracic Bridge Flow (5 min) Scap Activation: Shoulder Hanging Series (3 min - cumulative) Hip Activation: Quadruped Hip CAR's (2x5|5 ea.)
C1
KBBU Single Arm Front Squat
2 x 6
C2
KB Snatch + Windmill
2 x 5
C3
Front Squat + Push Press
3 x 4
D1
Clean Pull Under
4, 4, 3 @ 50, 55, 60 %
D2
Power Jerk
4, 4, 3 @ 50, 55, 60 %
E1
Hang Clean + Split Jerk
3 x 3 @ 65 %
E2
Block Power Clean (High Blocks)
3 x 4 @ 68 %
F1
Clean Pulls
4 x 4 @ 72 %
F2
Ab Wheel
3 x 10
G1
Clean Grip Deadlift
4 x 2 @ 85 %
G2
Horse Stance
3 x 30
H1
Adductor Side Plank (ground)
2 x 20
H2
Single Leg Squat to Bench (b/w)
2 x 8
H3
CHAOS Pushups w/ Feet Elevated
2 x 15
Energy Systems Development
I
ALactic ESD (ATP - PC)
Power Interval: 10s (1:5) > Barbell Jump Squat Mobility Interval: 60s (1:2.5) > Lunge Walk w/ Plate OH Active Recovery: 4min (1:2.5) > FRC: 90/90 IR Lift-Off's (x4 ea.) wk1: 4 rounds wk2: 6 rounds wk3: 8 rounds wk4: 3 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: Back, Quads Trigger Point: Piriformis, Hip Flexors, Quads, Rotator Cuff
Pillar Activation
B
Full Body Movement Prep
Mobility: Cal Poly Hip Flow (or) Stickmobility (5 min) Scap Activation: Crossover Symmetry (5 exercises x 10 reps ea.) Hip Activation: Mini Band Squat Series
C1
Snatch Grip (BTN) OH Strict Press
4, 4, 3
C2
Overhead Squat
4, 4, 3
C3
Snatch Balance
4, 4, 3
D1
Push Press
3 x 6 @ 50, 55, 60 %
D2
Segment Snatch (Pause Snatch)
3 x 3 @ 50, 55, 60 %
E1
BTN Power Jerks
3 x 4 @ 66 %
E2
Slow Pull PWR Snatch + OH Squat
3 x 4 @ 66 %
F1
Squat Jerk
4, 4, 3, 3 @ 72, 72, 74, 74 %
F2
Hanging L-Hang Hold
3 x 20
G1
Pause Back Squat
4 x 2 @ 85 %
G2
FRC: 90/90 Base Hip Switches
3 x 5
H1
KB Goblet Cossack Squat
2 x 8
H2
SLDL (Contralateral Loading)
2 x 8
H3
Wide Grip Pull Ups
2 x 10
Energy Systems Development
I
Aerobic Threshold ESD
Work Interval: 10-20m (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: Back, Quads Trigger Point: Groin, Hip Flexors, Quads, Piriformis, Lats
Pillar Activation
B
Full Body Movement Prep
Mobility: Cal Poly Hip Flow (or) Stickmobility (5 min) Scap Activation: Shoulder Hanging Series (3 min - cumulative) Hip Activation: Mini Band Squat Series
C1
Clean Pull Under
3 x 4
C2
Power Jerk
3 x 4
C3
Front Squat
3 x 4
D1
No-Dip Split Jerk
3 x 4 @ 50, 53, 56 %
D2
Power Snatch
3 x 4 @ 60, 65, 70 %
E1
Hang Clean
3 x 3 @ 65 %
E2
Split Jerk
3 x 3 @ 65 %
F1
Clean & Jerk
4, 4, 3, 3 @ 72, 72, 74, 74 %
F2
Ab Wheel
3 x 10
G1
Pause Front Squats
4 x 2 @ 85 %
G2
Kneeling Hip Flexor Stretch
3 x 30
H1
Barbell Overhead Front Raise
3 x 8
H2
BB Sots Press
3 x 10
H3
Barbell Upright Row
3 x 15
Energy Systems Development
I
ALactic ESD (ATP - PC)
Power Interval: 10s (1:5) > Barbell Jump Squat Mobility Interval: 60s (1:2.5) > Lunge Walk w/ Plate OH Active Recovery: 4min (1:2.5) > FRC: 90/90 IR Lift-Off's (x4 ea.) wk1: 4 rounds wk2: 6 rounds wk3: 8 rounds wk4: 3 rounds
John Fasulo
MS, CSCS, EXOS, USAW, USATF, FRC 10 years of coaching experience, 20 years of training experience for sports/event prep.
Phase 1 is aimed at solidifying hip crease contact with the final pull of the olympic lifts.
Get Intermediate OLY - Phase 1
