Olympic Weightlifting

Aesthetic Athletes

Olympic Lifting
Coach
John Fasulo

This is my novice olympic weightlifting program for beginning lifters looking to learn the sport of olympic weightlifting. This program emphasizes exposure to various progressions and regressions of the 2 olympic lifts, the Snatch, and the Clean & Jerk, and contains sessions emphasizing all of the critical strength and mobility positions with each lift.

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Training Day A: Snatch
Training Day "A" will be dedicated to learning the Snatch and practicing a technical progression from the power position to the full movement from the floor.
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Training Day B: Clean & Jerk
Training Day "B" will be dedicated to learning the two separate movements of the Clean & Jerk. Movements will be isolated initially and eventually blended together in the form of conditioning complex's and technical progressions up to the full movement from the floor.
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Sessions Structure
All sessions contain training blocks dedicated to effective warmups, skill acquisition, primary strength, assistance lifts, accessory movements, and conditioning.
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Volume Tracking
Volume accumulation with the various lifts associated with the 2 olympic lifts is critical for strength progressions. All volume with each session is tracked daily with session tracking.
Features
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Access to USAW Coach
Coaching and feedback with your lifts to provide consistent improvement with your technique.
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Programming 4 days per week
Daily strength & conditioning sessions including warmups, skill prep, primary, assistance, and conditioning blocks.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow.
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Committed Teammates
Complete the program alongside SDSU students participating in the in-person sessions of this program.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, and keep you going longer, all through an app.
Equipment
Required
Bumper Plates, Olympic Barbell, Squat Rack
Recommended
Blocks, Weightlifting Shoes, Straps
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
ME|LB: RDL (1.1)

Pillar Prep

A

Lower Body Pillar Prep

Spend 10-15 minutes on soft-tissue work and joint mobilization. Start with SMR in the listed areas, then move on to active release trigger point work. After addressing all listed soft-tissue areas in pillar prep, begin your movement prep with mobilization & activation. Foam Roll: Full Back, Glutes/Hips, Calves LAX BALL: Lats, Piriformis, Hamstrings Mobility: Slantboard Jefferson Curl Hip Activation: Corrective Hip Activations (if needed)

B1

Single Leg RDL to High Knee Drive

2 x 4 @ 3

B2

Quadruped Mini Band Fire Hydrants

2 x 20

B3

(POS) Cross-Body Reaches

2 x 8

C1

Static Glute Bridge

3 x 30

C2

Single Leg Broad Jump & Land

3 x 3

D1

Eccentric Isometric BB RDL

3 x 3 @ 50, 60, 70 %

D2

Swiss Ball Plank - Rollout

3 x 5

E1

Barbell RDL

5, 5, 3, 3

E2

Barbell RDL

1 x MAX @ 70 %

F1

Clean High Pull (from PWR)

3 x 4

F2

Power Clean (from PWR)

2 x 4

F3

Hang Power Clean

2 x 3

G1

Rack Pull

3 x 6

G2

Shin-Box Alternating KB Goblet Get-Ups

2 x 5

H1

90/90 Base Hip Opening Sequence

3 x 5 @ 20

H2

Swiss Ball Plank - Rollout

3 x 10

I

2-KB RFE Split Squat (Front Rack)

3 x 10

J

Swiss Ball Hamstring Curl

3 x 25

K

Rowing

4 x 250

L

Legs Up The Wall Flexibility Routine

1 x 1 @ 10:00

Tuesday
Snatch (Receiving ROM)

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: OH Squat w/ PVC

Movement Prep

B

Full Body Movement Prep

Complete the movement prep circuit for 1-2 rounds. Scap Activation: TRX Y Fly x10 Hip Activation: Quadruped MB Fire Hydrants x10 ea. Global Integration: TRX Overhead Squat x5

C1

Snatch Balance

3 x 4 @ 3

C2

Squat Snatch

3 x 2

D1

Overhead Squat

4, 4, 2, 2

D2

Box Jump

4 x 3

E

Hang Squat Snatch

3, 3, 2, 2

F

Hang Snatch High Pull

5, 5, 3, 3

G1

Snatch Grip Deadlift

3 x 5

G2

Pull-Up

3 x 10

Circuit

H

Perform the exercises as a circuit without any rest in-between exercises, for your OLY energy systems development. Rest for a max of 60-seconds in between rounds and perform 3-5 rounds for conditioning. BB OH Front Raise x10 BB Reverse Grip Curl x10 BB Upright Row x10 BB Curl x10

I

Seated Forward Bend

1 x 5:00

Thursday
C&J (Receiving ROM)

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: Outer Quads, Lats, Upper Back LAX Ball: Rotator Cuff, Hip Flexors, Calves Mobility: "Squat University" Squat Prep

Movement Prep

B

Full Body Movement Prep

Complete the movement prep circuit for 1-2 rounds. Scap Activation: Mini Band External Rotations x20 Hip Activation: Slider SL Squat 3-Way Reach x4 ea. Global Integration: Single Arm KBBU Front Squat x4 ea. Dynamic Movement: Jerk Footwork x3 ea.

C1

Clean Pull Under

3 x 4

C2

Squat Clean + Push Press

3 x 2

D1

Front Squat

3, 3, 2, 2

D2

NCM Box Jump

3 x 2

E1

Hang Squat Clean

4 x 3

E2

PVC: Front Rack Mobility

3 x 30

F

Power Jerk

4 x 3

G1

DB Z-Press

3 x 5

G2

Barbell Upright Row

3 x 10

Circuit

H

Perform the exercises as a circuit without any rest in-between exercises for your OLY energy systems development. Rest for a max of 60-seconds in between rounds and perform 2-5 rounds for conditioning. Barbell Rollout x10 KB Swings x20 OH Lunge Walk x30 yards

I

Primal Squat Hold

1 x 2:00

Coach
coach-avatar John Fasulo

CSCS, EXOS, USAW, USATF, CES, PES 10 years of coaching experience plus 20 years of training experience. Sports background in Football, Wrestling, Hockey, Track, & Ju-Jitsu. Former Marine, Strength & Conditioning Coach, and currently working towards my Masters in Physiology @ SDSU.

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Olympic Weightlifting for Explosive Strength

Olympic Weightlifting is one of the most widely used sports performance modalities for building explosive strength. Build your foundation with this program and experience the benefits from olympic weightlifting on your strength, speed, and power.

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