Conjugate OLY - Wave 1 (Eccentric)
Aesthetic Athletes
Olympic Lifting, Strength & ConditioningWave 1 of Conjugate Olympic Programming is an eccentric-specific phase designed to develop absolute strength, refine bar path, and reinforce positional control within the Olympic lifts. By implementing eccentric tempo prescriptions, athletes build movement-specific strength, structural integrity, and technical efficiency under load. This phase integrates Westside Barbell’s max effort & dynamic effort methods, ensuring strength gains directly transfer to the snatch and clean & jerk. Perfect for lifters seeking to fortify weak positions, improve barbell control, and lay the foundation for explosive power heading into competition prep.
Pillar Prep
A
Full Body Pillar Prep
Yoga Wheel: Flexion & Extension LAX Trigger Point: Scaps, Lats, Pec Minor Active Mobility: FRC Prone Hip CAR's (5 reps ea.) Scap Acitvation: Shoulder Hanging (3 minutes - cumulative) Mini Band Hip Activation (50 reps) Jump Rope (3 minutes)
B1
Clean Pull Under
3 x 3
B2
Hang Clean High Pull
3 x 5
B3
Muscle Snatch
3 x 4
C1
Snatch Pull Under
3 x 5 @ 60 %
C2
Depth Drop to Box Jump
3 x 4
D1
Hang Squat Snatch
3 x 3 @ 60 %
D2
Hollow Body Reverse Crunch
3 x 10
E
Deficit Snatch Pull
3 x 3 @ 68 %
F
Clean Pull + Hang Clean
3 x 2 @ 71 %
G1
Snatch Grip Overcoming Isometric Pin Pull
4 x 15
G2
Snatch
4 x 3 @ 74 %
H1
Power Clean + Front Squat
4 x 2 @ 85 %
H2
Band Assisted Vertical Jumps
4 x 8
I1
Chest-Supported DB Row
3 x 12
I2
Adductor Side Plank (Copenhagen)
2 x 20
I3
Reverse Nordic Leg Curl
2 x 6
Energy Systems Development
J
Lactic ESD (Power : Short)
Work Interval 1: 40s ON / 20s OFF > Clean Complex Work Interval 2: 40s ON / 20s OFF > Heavy KB Swings Work Interval 3: 40s ON / 20s OFF > Farmers Walk wk 1: 3 rounds wk 2: 4 rounds wk 3: 5 rounds
Pillar Prep
A
Full Body Pillar Prep
Yoga Wheel: Flexion & Extension LAX Trigger Point: Scaps, Lats, Pec Minor Active Mobility: FRC Prone External Shoulder Rotation PAILS/RAILS (4 x 10s ea.) Scap Acitvation: Shoulder Hanging (3 minutes - cumulative) Mini Band Hip Activation (50 reps) Superband Shoulder Mobility (3 minutes)
B1
KBBU Single Arm Z-Press
3 x 6
B2
BB Sots Press
3 x 5
B3
No-Dip Split Jerk
3 x 4
C1
Behind the Neck Push Press
3 x 5 @ 60 %
C2
Band Resisted Plyo Push-Up
3 x 10
D1
Overhead Squat
3 x 3 @ 60 %
D2
KB Windmill
3 x 5
E
Snatch Balance
3 x 3 @ 64 %
F
Jerk Recovery
3 x 4 @ 67 %
G1
Clean & Jerk
4 x 3 @ 74 %
G2
Jammer Arm Overhead March
4 x 30
H1
Overhead Strict Press
4 x 2 @ 85 %
H2
Hand Release Plyo Push-up
4 x 6
I1
DB Z-Press
2 x 8
I2
TRX JM Press
2 x 12
I3
Banded Tricep Pushdown
2 x MAX
Energy Systems Development
J
ALactic ESD (ATP - PC)
Work Interval: 5 reps (1:15) > Kneeling Banded Jammer Throws Active Recovery: 1m (4:1) > Liu Raises Passive Recovery: 1m (4:1) > FRC Prone Swimmers wk 1: 3 rounds wk 2: 4 rounds wk 3: 5 rounds
Pillar Prep
A
Full Body Pillar Prep
Yoga Wheel: Flexion & Extension LAX Trigger Point: Piriformis, Hip Flexors, Quads, Rotator Cuff Active Mobility: Marinovich - LB Series Passive Mobility: Superband Shoulder Traction Mini Band Hip Activation (50 reps) Jump Rope (3 minutes)
B1
Reverse Hyper
3 x 15
B2
Slider Archer Push-Up's
3 x 5
B3
Snatch Complex #10
3 x 3
C1
Snatch Pull
5, 5, 4, 4 @ 66, 66, 68, 68 %
C2
KB Snatch
4 x 6
C3
Seated Cable Assisted Good Morning
4 x 8
D
Hang Snatch (from Dip)
8 x 2 @ 75 %
E
Banded Hang Cleans
6 x 2 @ 75 %
F1
Snatch Grip Deadlift
4 x 2 @ 85 %
F2
Ab Wheel
4 x 6 @ 2
G1
Glute-Ham Raise (Negatives Only)
2 x 6 @ 5
G2
Adductor Side Plank (Dynamic)
2 x 10
G3
Landmine Sissy Squat
2 x 10
Energy Systems Development
H
Repeated Effort Circuit
Perform the exercises as a repeated effort circuit. Perform each exercise for max unbroken reps. When you reach failure, move onto the next exercise and repeat the process. Once you have completed the circuit, rest for 2-3 minutes and repeat for rounds. A1: Reverse Hyper A2: Chest-Supported DB Row A3: Zercher Belt Squat A4: Slider Hamstring Curls wk 1: 2 rounds wk 2: 3 rounds wk 3: 4 rounds
I
Stick Mobility
1 x 5:00
Pillar Prep
A
Full Body Pillar Prep
Yoga Wheel: Flexion & Extension LAX Trigger Point: Scaps, Lats, Pec Minor Active Mobility: Marinovich - UB Series Scap Acitvation: Symmetry (50 reps) Mini Band Hip Activation (50 reps) Inertia Wave (3 minutes)
B1
Half-Kneeling KB Snatch to Windmill
3 x 4
B2
Handstand Balance
3 x 30
B3
Jerk
3 x 3
C1
Power Jerk
5, 5, 4, 4 @ 66, 66, 68, 68 %
C2
Jammer Arm Tall Kneeling Throws
4 x 8
C3
Overhead Squat W/ PVC (against rack)
4 x 8
D
Push Press + BTN Jerk + Split Jerk
8 x 3 @ 75 %
E
Banded Overhead Pin Press
6 x 3 @ 75 %
F1
Power Jerk Recovery
4 x 2 @ 85 %
F2
2-KB Split Stance Overhead Isometric Hold
4 x 20
G1
KBBU Single Arm Z-Press
2 x 10
G2
Weighted Dips (Eccentric)
2 x 8
G3
Turkish Get Up
2 x 4
Energy Systems Development
H
Repeated Effort Circuit
Perform the exercises as a repeated effort circuit. Perform each exercise for max unbroken reps. When you reach failure, move onto the next exercise and repeat the process. Once you have completed the circuit, rest for 2-3 minutes and repeat for rounds. A1: Prone Incline DB OH Press A2: Banded Face Pull + External Rotation to Lower A3: Liu Raises A4: Seated Superband Lateral Raise wk 1: 2 rounds wk 2: 3 rounds wk 3: 4 rounds
I
Stick Mobility
1 x 5:00
John Fasulo
MS, CSCS, EXOS, USAW, USATF, FRC 10 years of coaching experience, 20 years of training experience for sports/event prep.
Eccentric overload develops strength where lifters break down most—under the bar. Slowing the lift builds control, improves positions, and prepares the body to handle heavier loads with confidence.
Get Conjugate OLY - Wave 1 (Eccentric)
