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

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