Conjugate OLY - Wave 2 (Isometric)
Aesthetic Athletes
Olympic Lifting, Strength & ConditioningWave 2 of Conjugate Olympic Programming is an isometric-specific phase designed to reinforce positional strength, build explosive stability, and eliminate weak links in the snatch and clean & jerk. This wave utilizes strategic isometric pauses at key checkpoints during the pull, enhancing bar control and rate of force development. Extended bottom-position holds solidify receiving mechanics, ensuring lifters develop the raw strength to complete each lift without relying on the stretch-shortening cycle. By integrating Westside Barbell’s max and dynamic effort methods, this phase builds absolute strength and technical mastery, setting the stage for explosive power in the next phase.
Pillar Prep
A
Full Body Pillar Prep
Yoga Wheel: Flexion & Extension LAX Trigger Point: Scaps, Lats, Pec Minor Active Mobility: Deep Squat PAILS/RAILS (3x10s ea.) Scap Acitvation: Shoulder Hanging (3 minutes - cumulative) Mini Band Hip Activation (50 reps) Jump Rope (3 minutes)
B1
Hang Snatch High Pull
3 x 5
B2
Tall Snatch Drop's
3 x 4
B3
Snatch Balance
3 x 3
C1
Segment Snatch (Pause Snatch)
3 x 3 @ 64 %
C2
Box Jump
3 x 4
D1
Hang Clean + Front Squat
3 x 3 @ 62 %
D2
Hanging L Sit
3 x 20
E
Deficit Snatch Pull
3 x 3 @ 68 %
F
Power Clean
3 x 3 @ 69 %
G1
Overcoming Isometric Overhead Squat
4 x 15
G2
Snatch
4 x 2 @ 80 %
H1
Pause Back Squat
4 x 2 @ 85 %
H2
Deep Squat Plyo's
4 x 20
I1
Sternum Chin-Up
2 x 10
I2
Good Morning
2 x 10
I3
RFE SS BB Back Load
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 Standing External Shoulder Rotation PAILS/RAILS (3x10s ea.) Scap Acitvation: Shoulder Hanging (3 minutes - cumulative) Mini Band Hip Activation (50 reps) Superband Shoulder Mobility (3 minutes)
B1
Overhead Squat
3 x 5
B2
Squat Jerk
3 x 4
B3
Sots Press
3 x 3
C1
Jerk Balance
3 x 5 @ 60 %
C2
Jammer Arm Tall Kneeling Throws
3 x 6
D1
Overcoming Isometric Overhead Squat
3 x 3 @ 45 %
D2
2-KB Overhead Pause Squat
3 x 5
E
BTN Split Jerk
3 x 3 @ 64 %
F
Rhythm Jerk Dips + Jerk
3 x 4 @ 67 %
G1
Clean & Jerk
4 x 2 @ 78 %
G2
Jammer Arm CHAOS Overhead March
4 x 15
H1
Jammer Arm Viking Press
4 x 2 @ 85 %
H2
Depth Drop Plyo Pushup
4 x 6
I1
BTN Sots Press
2 x 8
I2
Overhead Shrugs
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
Double KB Front Squat
3 x 8
B2
Parallette L-Sit Hold
3 x 20
B3
Snatch Complex #10
3 x 3
C1
Front Squat CNS Hold
4 x 15 @ 110 %
C2
Squat Clean
4 x 3
C3
Loaded T-Spine Extensions
4 x 10
D
Snatch Pull + Hang Snatch
8 x 2 @ 75 %
E
Banded Clean Pulls
6 x 2 @ 75 %
F1
Deficit Snatch Deadlift
4 x 2 @ 85 %
F2
Hollow Body Flutter Kicks w/ Med Ball OH
4 x 20
G1
Glute-Ham Raise Isometric Hold
3 x 15
G2
Belt Squat Good Morning
3 x 12
G3
Overcoming Isometric Split Stance Rack Pull
3 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: Pullups A3: Belt Squat A4: Swiss Ball 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
Prone DB Cuban Press (floor)
3 x 10
B2
Handstand Balance
3 x 30
B3
Jerk
3 x 3
C1
Power Jerk
4 x 15 @ 110 %
C2
Power Snatch
4 x 3
C3
Overhead Squat W/ PVC (against rack)
4 x 8
D
Power Snatch + Back Squat BTN Jerk + OH Squat
8 x 3 @ 75 %
E
Banded Seated BTN OH Pin Press
6 x 3 @ 75 %
F1
Snatch Balance
4 x 2 @ 85 %
F2
2-KB Overhead Pause Squat
4 x 4
G1
Barbell Front Raise
3 x 10
G2
Weighted Dips
3 x 8
G3
CHAOS Pushups w/ Feet Elevated
3 x 15
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: Landmine Y Raise A2: Banded Face Pull + External Rotation to Lower A3: Liu Raises 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.
Isometric training reinforces confidence and control in critical positions. By owning the bottom of each lift and eliminating momentum, lifters build raw strength that transfers to heavy singles on the platform.
Get Conjugate OLY - Wave 2 (Isometric)
