Conjugate OLY - Wave 3 (Concentric)
Aesthetic Athletes
Olympic Lifting, Strength & ConditioningWave 3 of Conjugate Olympic Programming is a concentric-dominant phase designed to maximize explosive force production and refine rapid turnover mechanics. This wave emphasizes lift regressions, power-position catches, and block-start variations to isolate pure concentric strength without pre-loading from eccentric phases. By removing reliance on the stretch-shortening cycle, lifters develop true starting strength and faster bar acceleration in the snatch and clean & jerk. This phase bridges the gap between maximal force output and technical efficiency, priming athletes for peak competition performance.
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
Muscle Snatch
3 x 3
B2
Snatch Pull Under
3 x 3
B3
Overhead Squat
3 x 3
C1
Tall Snatch Drop's
3 x 3 @ 64 %
C2
Max Effort Vertical Jump
3 x 4
D1
Hang Power Snatch
3 x 3 @ 62 %
D2
TRX JM Press
3 x 10
E
Snatch Pull + Hang Snatch
3 x 3 @ 68 %
F
3-Position Clean
3 x 3 @ 69 %
G1
Snatch Grip Overcoming Isometric Pin Pull
4 x 15
G2
Snatch
2, 2, 1, 1, 1, 1 @ 80, 80, 84, 84, 84, 84 %
H1
Back Squat
4 x 2 @ 85 %
H2
Straight Leg Box Jumps
4 x 3
I1
DB Reverse Lunge
2 x 8
I2
Low Box Straddle Ups
2 x 10
I3
TRX Assisted Cossack Squat
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
Hang Clean High Pull
3 x 4
B2
Clean Pull Under
3 x 3
B3
Sots Press
3 x 2
C
Clean & Jerk Complex #1
3 x 3 @ 60 %
D1
Jerk Recovery
3 x 3 @ 64 %
D2
Supine KB Pullover
3 x 6
E
Snatch Balance
3 x 3 @ 64 %
F
Push Jerk in Split
3 x 4 @ 67 %
G
Clean & Jerk
2, 2, 1, 1, 1, 1 @ 78, 78, 82, 82, 82, 82 %
H
BTN Sots Press
4 x 5 @ 79 %
I1
Weighted Dips
2 x 8
I2
Prone DB Cuban Press (floor)
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
Rings: Skin The Cat
3 x 4
B3
Snatch Complex #10
3 x 3
C1
Hang Snatch High Pull
4 x 5 @ 66 %
C2
Slow Pull Squat Snatch + OH Squat
4 x 2
C3
Loaded T-Spine Extensions
4 x 10
D
Hang Snatch
8 x 2 @ 75 %
E
Banded Snatch Pulls
6 x 2 @ 75 %
F1
Banded Anderson Front Squats
4 x 2 @ 85 %
F2
Hanging Knee Raise
4 x 10
G1
Band Assisted Glute-Ham Raise
3 x 4
G2
Adductor Side Plank (TRX)
3 x 15
G3
Sissy Squat (No Balance Assist)
3 x 8
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
KBBU Windmill
3 x 5
B2
Handstand Balance
3 x 30
B3
Jerk
3 x 3
C1
BTN Power Jerks
4 x 5 @ 66 %
C2
Snatch Balance
4 x 2
C3
Overhead Squat W/ PVC (against rack)
4 x 8
D
Power Jerk + Split Jerk Complex
8 x 3 @ 75 %
E
Banded Seated Overhead Press
6 x 3 @ 75 %
F1
Power Jerk Recovery
4 x 2 @ 85 %
F2
Double KB Split Jerk
4 x 4
G1
DB Floor Press
3 x 10
G2
Weighted Dips
3 x 8
G3
CHAOS BTN OH Press
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.
Concentric training isolates pure strength and speed, sharpening turnover and finish mechanics. It builds the ability to apply force instantly—exactly what’s needed on meet day.
Get Conjugate OLY - Wave 3 (Concentric)
