OLY (Annual Development)
Aesthetic Athletes
Olympic LiftingAesthetic Athletes Olympic Weightlifting offers a dynamic, year-long training journey, catering to everyone from novices to advanced lifters. Beginning with the USAW stage development model, it meticulously guides you through each technical position. As you progress, the program intensifies, integrating a phased development model that amplifies both intensity and volume. For the more seasoned athletes, it culminates in a sophisticated conjugate approach, honing advanced techniques. This program is the perfect pathway for those dedicated to achieving holistic, long-term mastery in Olympic weightlifting.
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, Hamstrings LAX Ball: Lats, Piriformis, Scaps Mobility: Ground Based Mobility (5 minutes)
Pillar Activation
B
Full Body Movement Prep
Complete the movement prep circuit for 1-2 rounds. Scap Activation: FRC Prone Shoulder External Rotation (2x3 ea.) 10s PAILS / RAILS Hip Activation: Prone Hip CAR's (2x6 ea.)
C1
Half-Kneeling KBBU Single Arm OH Press
2 x 5
C2
Half-Kneeling KB Bent Press
2 x 3
C3
BTN Power Jerks
2 x 3
D1
Snatch Pull to Hold (from Floor)
3 x 4 @ 55, 60, 65 %
D2
Hang Snatch High Pull
3 x 3
E1
Power Snatch
4, 4, 3, 3 @ 82, 82, 84, 84 %
E2
Shin-Box Alternating Get-Ups to KB Halo
3 x 4
F1
Power Jerk
4 x 4 @ 73, 73, 75, 75 %
F2
Supine KB Pullover
3 x 10
G1
Back Squat
5, 5, 3, 3 @ 60, 60, 65, 65 %
G2
Pull-Up (Hip Flexion + Abduction)
3 x 6
H1
GHD Hip Extension
3 x 10
H2
GHD Russian Twists
3 x 6
H3
L-Sit Plate Overhead Raise
3 x 10
HR Zone 3 Repeats
I
Lactic ESD (Power : Short)
Work Interval: 10s (1:5) > Banded KB Swing Recover A (1:2.5) > Crossover Symmetry Overhead Squat Recover B (1:2.5) > Banded Face Pull x25s 6 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, Hamstrings LAX Ball: Lats, Piriformis, Scaps Mobility: Ground Based Mobility (5 minutes)
Pillar Activation
B
Full Body Movement Prep
Complete the movement prep circuit for 1-2 rounds. Scap Activation: Half-Kneeling Banded Face Pull to Y-Press (2x10) Hip Activation: Prone Hip CAR's (2x6 ea.)
C1
KB Snatch
2 x 10
C2
KB Windmill
2 x 5
C3
Snatch Grip RDL + Banded RNT
2 x 3
D1
Clean Pull to HOLD (from Floor)
3 x 4 @ 55, 60, 65 %
D2
Hang Clean High Pull
3 x 3
E1
Power Clean
4 x 4 @ 82, 82, 84, 84 %
E2
FRC: Deep Squat PAILS / RAILS
3 x 2 @ 10
F1
Power Snatch
4 x 4 @ 73, 73, 75, 75 %
F2
FRC: Standing Shoulder External Rotation PAILS / RAILS
3 x 2 @ 10
G1
Box Squat
5, 5, 3, 3 @ 64, 64, 68, 68 %
G2
Seated Good Morning (Plate Load)
3 x 8
H1
Back Extension
3 x 10
H2
Strict Lower Hanging Leg Lifts
3 x 10
H3
KBBU Single Arm Z-Press
3 x 10
Zone 2 Recovery Conditioning
I
Aerobic Threshold ESD
Work Interval: 10-120m (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: Upper Back, Glutes/Hip, Hamstrings LAX Ball: Lats, Piriformis, Scaps Mobility: Ground Based Mobility (5 minutes)
Pillar Activation
B
Full Body Movement Prep
Complete the movement prep circuit for 1-2 rounds. Scap Activation: Prone DB OH Press 2x10 Hip Activation: Mini Band Squat ISO + Hip External Rotations 2x45s
C1
KB 1/2 TGU
2 x 3
C2
1-Arm KB Clean & Press (Alternating)
2 x 6
C3
Clean & Jerk Complex #6
2 x 3
D1
Clean Pulls
3 x 4 @ 55, 60, 65 %
D2
KB Front Rack Lateral Lunge + T-Spine Rotation
3 x 5
E1
Power Clean
4, 4, 3, 3 @ 82, 82, 84, 84 %
E2
Kneeling T-Spine Extension Stretch
4 x 30
F1
Power Jerk
4 x 4 @ 73, 73, 75, 75 %
F2
Eccentric Chin-Ups
4 x 10
G1
Snatch Balance
3 x 3 @ 65 %
G2
Back Squat
3 x 8
H1
Slider Pike-Up
3 x 10
H2
Adductor Side Plank + PSOAS March
3 x 8
H3
TRX Standing Rollout
3 x 10
HR Zone 4 Spikes
I
ALactic ESD (ATP - PC)
Work Interval: 10s (1:50) > Vertical Jumps (hands @ hips) Recover A (1:10) > KB Front Rack Hi-Low Carry x1 minute Recover B (1:40) > Cal Poly Hip Flow x4 minutes 6 Rounds for conditioning
John Fasulo
MS, CSCS, EXOS, USAW, USATF, FRC 10 years of coaching experience, 20 years of training experience.
At worst, consistently olympic weightlifting has been the fountain of youth for my knees. At best, technical competency at the olympic lifts will soar your explosive power, install tremendous relative strength, and is a difference maker in sports performan
Start My 7-Day Free Trial
John Fasulo
Snatch: 97kg / C&J: 125 kg (81kg class)
Verified Athlete"I started weightlifting in football like everyone else, and found an enjoyment consistently sucking so bad at just 2 moves for over the course of 10 years of lifting."
When you join a team you’re getting more than programming, you’re joining an online community.
OLY (Annual Development)
OLY (Annual Development)
OLY (Annual Development)
