Gary Calcagno – Cowboy Strong – Building Functional Power

Movement Prep: Knee Hug and Twist. Quad Stretch. Ankle Tuck. Spiderman Lunge. Scoops. Low Crossover kicks. High Crossover kicks. Side Lunge. Inch Worms. Format File: MP4. File Size:3,251 Gb

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 is the 4-A week-long workout that incorporates Olympic style lifting and plymoetric exercises. It also includes variations on classic lifts, such as the bench or squat, to build a real wrestling force.
Coach Gary Calcagno John Smith has used it as his trusty advisor for more than 20 years. Cowboy’s strength and mobility coach and has helped build NCAA Champions, Team Champions, and Olympians
This mobility exercise will help you warm up and get your body ready for work.
Part 1
Introduction
Hip Mobility – Giant Walks, Backwards Steptap
Lateral Over-Both Singles and Unders
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: The Four-Day Weight Loss 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 2) – 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 3) – 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 3) – Exercise 8 Hanging Knee Tucks
Day 4 (Strength Day – Exercise 1 Front Squat
Day 4 (Strength Day), Exercise 2 Single Leg Sweat
Day 4 (Strength Day), Exercise 3 RDL
Day 4 (Strength Day), – Exercise 9 Push up the T’s (Exercises 4)-8 are the same as Day 2
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