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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
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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 WEEKAUXCOREOLYMPIC* 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
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 * • 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.