Gary Calcagno – Cowboy Strong – Building Functional Power

Description

Gary Calcagno – 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
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