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OLYMPIC WEIGHTLIFTING

Annual OLY Training Subscription

OLY Lifting

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Daily Weightlifting Workouts

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$49.00 / Monthly

System Information
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A tailored 3-4 day split, designed for Olympic weightlifting and delivered via app-based demonstration videos alongside a digital training log. This program centers on novice technique instruction, progressive training load accumulation,and strategic conjugate competition peaking, laying a strong foundation for a dedicated weightlifting regimen.

Aesthetic 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.

  • Stage 1: Power Initations
  • Stage 2: Hang Initations
  • Stage 3: Block Initiations
  • Stage 4: Full Movement Install
  • Phase 1: Technical Development
  • Phase 2: Loading Accumulation
  • Phase 3: Intensity Focus
  • Hybrid Phase 1:
  • Hybrid Phase 2:
  • Hybrid Phase 3:
  • Conjugate: Eccentric Wave
  • Conjugate: Isometric Wave
  • Conjugate: Concentric Wave

Designed to cater to both novice and seasoned Olympic weightlifters, our program meticulously establishes foundational techniques while incorporating strategic progressive overload. It solidifies essential movements, refines lifting techniques, and optimizes training for maximum intensity, ensuring a seamless progression to advanced levels of lifting prowess with skill and confidence.

Video Guidance for All Exercises
Video Guidance for All Exercises
Digital Training Log to Track your Progress
Video Guidance for All Exercises
Digital Training Log to Track your Progress
In-App Messenger for any Questions
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Sample Week

  • Snatch / Jerk (Stage 2.2)
  • APillar Prep 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)
  • BPillar Activation 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.)
  • C1Half-Kneeling KBBU Single Arm OH Press 2 x 5
  • C2Half-Kneeling KB Bent Press 2 x 3
  • C3BTN Power Jerks 2 x 3
  • D1Snatch Pull to Hold (from Floor) 3 x 4 @ 55, 60, 65 %
  • D2Hang Snatch High Pull 3 x 3
  • E1Power Snatch 4, 4, 3, 3 @ 82, 82, 84, 84 %
  • E2Shin-Box Alternating Get-Ups to KB Halo 3 x 4
  • F1Power Jerk 4 x 4 @ 73, 73, 75, 75 %
  • F2Supine KB Pullover 3 x 10
  • G1Back Squat 5, 5, 3, 3 @ 60, 60, 65, 65 %
  • G2Pull-Up (Hip Flexion + Abduction) 3 x 6
  • H1GHD Hip Extension 3 x 10
  • H2GHD Russian Twists 3 x 6
  • H3L-Sit Plate Overhead Raise 3 x 10
  • IHR Zone 3 Repeats 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
  • Clean / Snatch (Stage 2.2)
  • APillar Prep 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)
  • BPillar Activation 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.)
  • C1KB Snatch 2 x 10
  • C2KB Windmill 2 x 5
  • C3Snatch Grip RDL + Banded RNT 2 x 3
  • D1Clean Pull to HOLD (from Floor) 3 x 4 @ 55, 60, 65 %
  • D2Hang Clean High Pull 3 x 3
  • E1Power Clean 4 x 4 @ 82, 82, 84, 84 %
  • E2FRC: Deep Squat PAILS / RAILS 3 x 2 @ 10
  • F1Power Snatch 4 x 4 @ 73, 73, 75, 75 %
  • F2FRC: Standing Shoulder External Rotation PAILS / RAILS 3 x 2 @ 10
  • G1Box Squat 5, 5, 3, 3 @ 64, 64, 68, 68 %
  • G2Seated Good Morning (Plate Load) 3 x 8
  • H1Back Extension 3 x 10
  • H2Strict Lower Hanging Leg Lifts 3 x 10
  • H3KBBU Single Arm Z-Press 3 x 10
  • IZone 2 Recovery Conditioning 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
  • Clean & Jerk (Stage 2.2)
  • APillar Prep 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)
  • BPillar Activation 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
  • C1KB 1/2 TGU 2 x 3
  • C21-Arm KB Clean & Press (Alternating) 2 x 6
  • C3Clean & Jerk Complex #6 2 x 3
  • D1Clean Pulls 3 x 4 @ 55, 60, 65 %
  • D2KB Front Rack Lateral Lunge + T-Spine Rotation 3 x 5
  • E1Power Clean 4, 4, 3, 3 @ 82, 82, 84, 84 %
  • E2Kneeling T-Spine Extension Stretch 4 x 30
  • F1Power Jerk 4 x 4 @ 73, 73, 75, 75 %
  • F2Eccentric Chin-Ups 4 x 10
  • G1Snatch Balance 3 x 3 @ 65 %
  • G2Back Squat 3 x 8
  • H1Slider Pike-Up 3 x 10
  • H2Adductor Side Plank + PSOAS March 3 x 8
  • H3TRX Standing Rollout 3 x 10
  • IHR Zone 4 Spikes 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

“I started weightlifting in football like everyone else, and found an enjoyment in consistently sucking so bad at just 2 moves for over the course of 10 years of lifting.”

John Fasulo
Snatch: 97kg / C&J: 125 kg (81kg class)

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