TROJAN POWER

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TROJAN POWER

• The Wayzata Trojan Pillars of Strength

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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

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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

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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

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8 WEEK PERIODIZATION

• WEEK AUX CORE OLYMPIC
• 1 3 X 12 3 X 12 4
  X 5
• 2 3 X 12 3 X 10 4 X 5
• 3 3 X 10 3 X 8 4 X 4
• 4 3 X 10 4 X 6 4 X 4
• 5 3 X 8 4 X 5 4 X 3
• 6 3 X 8 4 X 4 4 X 3
• 7 4 X 6 4 X 3 4 X 2
• 8 4 X 6 4 X 2 4 X 2
• Plyometrics

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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

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TROJAN POWER

• CORE OF FOUR
• 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

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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

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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

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OVER HEAD SQUAT

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

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ROMAINIAN DEAD LIFT (RDL)

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

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HIGH JUMP SHRUG

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

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LIFTING PROGRESSIONS

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

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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

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SNATCH PROGRESSION

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

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JERK PROGRESSION

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

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SQUAT PROGRESSION

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

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LINKS

• www.xlathlete.com
• Trojan Power Website
• ryan.johnson_at_wayzata.k12.mn.us
• 763-745-6840
• ALL CORE OF FOUR INFO PROPERTY OF LARRY MEADORS
  SCOT SAHLI.