Table of contents
Gary Calcagno – Cowboy Strong: Building Functional Power
Description of Cowboy Strong: Building Functional Power
Unlock The Strength & Mobility Workout Secrets From The Master Strength Coach That John Smith Has Trusted For 20 Years
- Learn Oklahoma State’s Master Strength Coach Gary Calcagno’s specialized wrestling workout for dynamic power and strength
- This 4-day a week workout uses Olympic style lifting, plymoetric exercises, and variations on classic lifts like the bench and squat to create real wrestling force
- Coach Gary Calcagno has been trusted by John Smith for 20 years as the Cowboy’s strength and mobility coach and has helped build NCAA Champions, Team Champions, and Olympians
- Open up your warmups with these mobility exercises that can help you get your body ready to work
What You’ll Learn In Cowboy Strong: Building Functional Power?
Part 1:
- Introduction
- Hip Mobility – Giant Walks, Backwards Step Tap
- Lateral Over-Unders and Low Singles
- Movement Prep – Knee Hug and Twist, Quad Stretch, Ankle Tuck, Spiderman Lunge, Sumo Squat, Scoops, Low Crossover Kicks, High Crossover Kicks, Side Lunge, Inch Worms
Part 2: Four Day Weight Plan
- Overview of the 4 Day Strength Program
- Barbell Warmup – Part 1
- Barbell Warmup – Part 2
- Day 1 (Explosive Day) – Exercise 1 Power Clean
- Day 1 & 3 (Explosive Day) – Exercise 2 Snatch
- Day 1 & 3 (Explosive Day) – Exercise 3 Power Jerk
- Day 1 & 3 (Explosive Day) – Exercise 4 Bar Pull-Ups Neutral Grip
- Day 1 & 3 (Explosive Day) – Exercise 5 Bar Shrugs
- Day 1 & 3 (Explosive Day) – Exercise 6 Straight Bar Pause Curl
- Day 1 & 3 (Explosive Day) – Exercise 7 Four Way Neck
- Day 1 (Explosive Day) – Exercise 8 25x50x10
- Day 2 (Strength Day) – Exercise 1 Back Squat
- Day 2 (Strength Day) – Exercise 2 Dumbell Walking Lunge
- Day 2 (Strength Day) – Exercise 3 Glute/Hamstring
- Day 2 & 4 (Strength Day) – Exercise 4 Bench Press
- Day 2 & 4 (Strength Day) – Exercise 5 Incline Bench Press
- Day 2 & 4 (Strength Day) – Exercise 6 Dumbell Bench
- Day 2 & 4 (Strength Day) – Exercise 7 Two Way Raise
- Day 2 & 4 (Strength Day) – Exercise 8 10/15’s
- Day 2 (Strength Day) – Exercise 9 Prone 4
- Day 2 (Strength Day) – Exercise 10 Chris Abs
- Day 3 (Explosive Day) – Exercise 1 Rack Clean
- Day 3 & 1 (Explosive Day) – Exercise 2 Snatch
- Day 3 & 1 (Explosive Day) – Exercise 3 Power Jerk
- Day 3 (Explosive Day) – Exercise 4 Burpee Box Jumps
- Day 3 & 1 (Explosive Day) – Exercise 5 Bar Pull-Ups Neutral Grip
- Day 3 & 1 (Explosive Day) – Exercise 7 Straight Bar Pause Curl
- Day 3 (Explosive Day) – Exercise 8 Hanging Knee Tucks
- Day 4 (Strength Day) – Exercise 1 Front Squat
- Day 4 (Strength Day) – Exercise 2 Single Leg Squat
- Day 4 (Strength Day) – Exercise 3 RDL
- Day 4 (Strength Day) – Exercise 9 Push up T’s (Exercises 4-8 Are Same as Day 2)
- Final Words
More courses from the same author: Gary Calcagno
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