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Intermediate OLY - Phase 2

Aesthetic Athletes

Olympic Lifting
Coach
John Fasulo

Phase 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.

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Monday Lift
Heavy Snatch Day
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Tuesday Lift
Heavy Clean & Jerk Day
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Thursday Lift
Overhead Squat & Squat Volume
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Friday Lift
Jerk & Overhead Volume
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 4 days per week
4-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
Recommended
Blocks, Weightlifting Shoes, Straps
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Sample Week
Week 1 of 4-week program
Sunday
Heavy Snatch (Phase 2.1)

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: 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

Monday
Clean & Jerk (Phase 2.1)

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 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

Wednesday
OHS & Squat (Phase 2.1)

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: 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

Thursday
OH & Jerk (Phase 2.1)

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: 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

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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Phase 2

Phase 2 is aimed at consistently operating at higher lifting intensities with sustained volume.

Get Intermediate OLY - Phase 2
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Intermediate OLY - Phase 2