Intermediate OLY - Phase 2
Aesthetic Athletes
Olympic LiftingPhase 2 of this intermediate Olympic development system builds on the volume established in Phase 1, integrating it with higher intensity lifting. This phase focuses on transmutation in the periodization cycle, driving athletes to consistently handle heavier loads, translating accumulated volume into strength and power adaptations.
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: Quadruped Hip CAR's (2x5|5 ea.)
C1
KB Snatch
2 x 12
C2
1-Arm KBBU Overhead Squat
2 x 6
C3
Segment Snatch (Pause Snatch)
3 x 3
D1
Snatch Balance
3 x 5 @ 50, 55, 60 %
D2
Overhead Squat
3 x 2 @ 50, 55, 60 %
E1
Hang Snatch
3 x 5 @ 62 %
E2
Snatch
3 x 3 @ 68 %
F1
Snatch Pull (pause @ knee)
4, 4, 3, 3 @ 72, 72, 74, 74 %
F2
Strict Lower Hanging Leg Lifts
3 x 10
G1
Deficit Snatch Deadlift
4 x 2 @ 85, 85, 86, 86 %
G2
Elephant Walks
3 x 10
H1
Stick Mobility: Slap Shot Drill
2 x 45
H2
Slantboard BB Jefferson Curls
2 x 10
H3
Wide Grip Pull Ups
2 x 10
Energy Systems Development
I
Lactic ESD (Power : Short)
Work Interval: 15s (1:5) > Hang Snatch High Pull Aerobic Interval: 30s (1:2.5) > Heavy KB Swing Mobility Interval: 30s (1:2.5) > Primal Squat Hold wk1: 3 rounds wk2: 4 rounds wk3: 6 rounds wk4: 2 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: Prone Hip CAR's (2x5|5 ea.)
C1
1-Arm KB Split Jerk
2 x 6
C2
KBBU Windmill
2 x 5
C3
Clean & Jerk Complex #5
3 x 2
D1
Segment Clean (Pause Clean)
3 x 3 @ 50, 53, 55 %
D2
BTN Power Jerks
3 x 3 @ 50, 53, 55 %
E1
Clean & Jerk Complex #7
3 x 3 @ 65 %
E2
Block Power Clean (High Blocks)
3 x 5 @ 66 %
F1
Clean & Jerk
4 x 2 @ 76, 76, 78, 78 %
F2
Russian Twist
3 x 10
G1
Clean Pulls
4 x 2 @ 85, 85, 86, 86 %
G2
Tactical Frog's (Hip Internal Rotation)
3 x 5
H1
Adductor Side Plank (Dynamic)
2 x 10
H2
RFE SS 2-KB Front Rack
2 x 6
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) > BTN Sots Press Active Recovery: 4min (1:2.5) > FRC: 90/90 IR Lift-Off's (x4 ea.) wk1: 3 rounds wk2: 5 rounds wk3: 7 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
BTN Sots Press
3 x 3
C2
Segment Snatch (Pause Snatch)
3 x 3
C3
Overhead Pause Squat
3 x 3
D1
Snatch Grip (BTN) OH Strict Press
3 x 6 @ 50, 54, 58 %
D2
Overhead Squat
3 x 3 @ 50, 54, 58 %
E1
Split Jerk
3 x 4 @ 63 %
E2
Slow Pull Squat Snatch + OH Squat
3 x 3 @ 67 %
F1
Snatch Balance
4, 4, 3, 3 @ 72, 72, 74, 74 %
F2
Strict Lower Hanging Leg Lifts
3 x 10
G1
Back Squat
4 x 2 @ 85 %
G2
FRC: 90/90 Base Hip Switches
3 x 5
H1
SLDL + Medball OH Reach
2 x 8
H2
Band Assisted Glute-Ham Raise
2 x 8
H3
Weighted 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
1-KB Sots Press
3 x 4
C2
KB Windmill
3 x 4
C3
KB Snatch
3 x 10
D1
Power Jerk + Split Jerk Complex
3 x 4 @ 50, 54, 58 %
D2
Snatch Balance
3 x 4 @ 60, 65, 70 %
E
Clean Pull + Power Clean
3, 3, 2, 2 @ 65, 65, 66, 66 %
F1
Clean & Jerk
4, 4, 3, 3 @ 72, 72, 74, 74 %
F2
Ab Wheel
3 x 10
G1
Clean High Pull
4 x 2 @ 85 %
G2
Kneeling Hip Flexor Stretch
3 x 30
H1
Barbell Overhead Front Raise
3 x 10
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) > BTN Sots Press Active Recovery: 4min (1:2.5) > FRC: 90/90 IR Lift-Off's (x4 ea.) wk1: 3 rounds wk2: 5 rounds wk3: 7 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 2 is aimed at consistently operating at higher lifting intensities with sustained volume.
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