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

2. 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

3. 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

4. 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

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

6. LIFTING PROTOCOL WHEN REPITIONS OF AN EXERCISE
DECREASE THE AMOUNT OF WEIGHT PER LIFT OR THE HEIGHT PER JUMP* SHOULD INCREASE ( LBS AND INCHES)
PLYOMETRIC EXERCISES* OLYMPIC 1 - 8
ENDURANCE ATHLETES CORE 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

7. 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

8. 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

9. 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

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

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

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

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

14. 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

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

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

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

18. LINKS www.xlathlete.com Trojan Power Website
*ALL CORE OF FOUR INFO PROPERTY OF LARRY MEADORS & SCOT SAHLI.