The Wayzata Trojan Pillars of Strength TROJAN POWER The Wayzata Trojan Pillars of Strength

8 WEEK SCHEDULE WEEK 1: CORE OF FOUR / BASIC LIFTS WEEK 2: OYLMPIC PROGRESSIONS WEEK 3: S.A.Q. / PLYOMETRICS WEEK 4: DYNAMIC / EXPLOSIVE WEEK 5: METABOLIC SYSTEMS WEEK 6: CONTRAST TRAINING WEEK 7: SHOCK PLYOS WEEK 8: TESTING

WEEKLY SCHEDULE MONDAY – CARDIO, LEGS, BACK, ARMS TUESDAY – SAQ, OLYMPIC, CHEST, SHOULDERS, PLYOS, CORE WEDNESDAY – ATHLETIC ENHANCEMENT, ARMS THURSDAY – SAQ, LEGS, BACK, CORE FRIDAY - CARDIO, OLYMPIC, CHEST, SHOULDERS, PLYOS, ARMS

The Optimal Training Session 1. Choose a Dynamic Warm Up to complete 2. Perform SAQ or Plyometric Training First 3. Perform Strength Training Workout Next 4. Perform Core Training Third 5. Perform Conditioning Fourth 6. Finish your training with Post-Workout Recovery 7. Refuel your body using proper Nutrition

8 WEEK PERIODIZATION WEEK AUX CORE OLYMPIC* 1 3 X 12 3 X 12 4 X 5 *Plyometrics

LIFTING PROTOCOL WHEN REPITIONS OF AN EXERCISE DECREASE THE AMOUNT OF WEIGHT PER LIFT OR THE HEIGHT PER JUMP* SHOULD INCREASE (5 - 10 LBS AND 3 - 6 INCHES) PLYOMETRIC EXERCISES* OLYMPIC 1 - 8 ENDURANCE ATHLETES CORE 1 - 4 x 2 POWER ATHLETES OLYMPIC 1 – 8 INSEASON ATHLETES AUX 1-8 STRENGTH TO POWER OPTION: CORE 1 – 8, REPEAT WEEKS 5 - 8 * PURE POWER CORE 5 – 8 x 2

TROJAN POWER CORE OF FOUR * LIFTINING PROGRESSIONS FRONT SQUAT, OVERHEAD SQUAT, RDL, HIGH JUMP SHRUG LIFTINING PROGRESSIONS CLEAN JERK SNATCH SQUAT *Core of Four is the sole Property of Larry Meadors and Scot Sahli

CORE OF FOUR #1 TEACHING TOOL USE TRAINING BAR TO ENSURE TECHNIQUE BY MASTERING BASE COMPONENTS OF OLYMPIC LIFTS. ALL ROADS LEAD TO OLYMPIC LIFTS. HEAD FAKE APPROACH TO TEACHING THE POWER CLEAN. (R. PAUSH) MUSCLE MEMORY – MYELIN (D. COYLE) #2 EXCELLENT DYNAMIC WARM UP

FRONT SQUAT FRONT SQUAT FIRST BODY ALIGNMENT CATCH PHASE OF CLEAN FLEXIBILTY OF WRISTS, FOREARMS, ETC “BASE POSITION” REFERENCE TO MANY OTHER LIFTS / EXERCISES THAT WE WILL DO IN OUR FACILITY FRONT SQUAT

OVER HEAD SQUAT CORE DEVELOPMENT FLEXIBILITY ISSUES CATCH PHASE OF SNATCH SHOULDER GIRDLE STABILITY OVER HEAD SQUAT OVER HEAD RACK SQUAT

ROMAINIAN DEAD LIFT (RDL) PULL PHASE OF CLEAN EXCELLENT HAMSTRING DEVELOPMENT REINFORCES PUSHING HIPS BACKWARDS (SQUAT TECHNIQUE) RDL

HIGH JUMP SHRUG RDL WITH TRIPLE EXTENTION COME OFF OF PLATFORM SHOULDERS TO EARS EXCELLENT FINAL STEP BEFORE PERFORMING THE CLEAN GREAT DYNAMIC EXERCISE

LIFTING PROGRESSIONS PROGRESSIONS ALLOW FOR TECHNIQUE MASTERY MUSCLE MEMORY – MYELIN DIFFERENTIATION OF STUDENTS / ALTHLETES IN ONE ROOM PEER CHECKLISTS / ASSESMENTS DYNAMIC WARM UP

CLEAN PROGRESSION 1. FRONT SQUAT 2. MUSCLE CLEAN 3. MUSCLE CLEAN DROP TO FRONT SQT 4. HIGH JUMP SHRUGS 5. QUICK CLEAN 6. HANG CLEAN 7. CLEAN 8. CLEAN AND JERK

SNATCH PROGRESSION 1. MUSCLE SNATCH 2. OVERHEAD SQUAT(OHS) 3. MUSCLE SNATCH TO DROP SNATCH 4. QUICK SNATCH 5. HANG SNATCH 6. SNATCH

JERK PROGRESSION 1. PUSH PRESS 2. POWER PRESS 3. SPLIT JERK 4. CLEAN AND JERK

SQUAT PROGRESSION 1. PISTON SQUAT 2. FRONT SQUAT 3. OVER HEAD SQUAT 4. BACK SQUAT

LINKS www.xlathlete.com Trojan Power Website ryan.johnson@wayzata.k12.mn.us 763-745-6840 *ALL CORE OF FOUR INFO PROPERTY OF LARRY MEADORS & SCOT SAHLI.