Gary Calcagno – Cowboy Strong Building Functional Power

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Unlock The Master Strength Coach’s Strength & Mobility Workout Secrets That John Smith Has Trusted For 20 Years

Master Strength Coach Gary Calcagno of Oklahoma State demonstrates his customized wrestling exercise for dynamic power and strength.
This four-day-a-week routine employs Olympic-style lifting, plymoetric movements, and variations on classic lifts such as the bench and squat to generate actual wrestling force.
Coach Gary Calcagno has been John Smith’s strength and mobility coach for 20 years and has helped produce NCAA Champions, Team Champions, and Olympians.
Start your warmups with these mobility exercises to get your body ready for work Part 1:

Introduction
Giant Walks, Backwards Step Tap Lateral Over-Unders, and Low Singles for Hip Mobility
Knee Hug and Twist, Quad Stretch, Ankle Tuck, Spiderman Lunge, Sumo Squat, Scoops, Low and High Crossover Kicks, Side Lunge, Inch Worms

Part 2: A Four-Day Diet

A Summary of the 4-Day Strength Program
Part 1 of the Barbell Warmup
Day 1 Barbell Warmup – Part 2 (Explosive Day) – Day 1 & 3 Power Clean Exercise (Explosive Day) – Snatch Day 1 & 3 Exercise 2 (Explosive Day) – Day 1 & 3 Power Jerk Exercise (Explosive Day) – Perform 4 Neutral Grip Bar Pull-Ups.
Day 1 & 3 (Explosive Day) (Explosive Day) – Day 1 and 3: 5 Bar Shrugs (Explosive Day) – Day 1 & 3: Exercise 6 Straight Bar Pause Curl (Explosive Day) – Day 1 Exercise 7 Four Way Neck (Explosive Day) – Day 2 Exercise 8 25x50x10 (Strength Day) – Day 2 Exercise 1: Back Squat (Strength Day) – Day 2 Exercise 2 Dumbell Walking Lunge (Strength Day) – Glute/Hamstring Exercise 3 Day 2 & 4 (Strength Day) – Day 2 and 4 Bench Press Exercises (Strength Day) – Day 2 & 4: Exercise 5 Incline Bench Press (Strength Day) – Dumbell Bench Day 2 & 4 Exercise 6 (Strength Day) – Day 2 & 4 Exercise 7 Two Way Raise (Strength Day) – Day 2 Exercise 8 10/15’s (Strength Day) – Day 2 Exercise 9 Prone (Strength Day) – Chris Abs Day 3 Exercise 10 (Explosive Day) – Workout 1 Rack Clean Day 3 & 1 (Explosive Day) – Day 3 & 1 Snatch Exercise 2 (Explosive Day) – Power Jerk Day 3 (Explosive Day) – Burpee Box Jumps Day 3 & 1 (Explosive Day) – Exercise 5: Neutral Grip Bar Pull-Ups
Day 3 & 1 (Explosive Day) (Explosive Day) – Day 3 Exercise 7 Straight Bar Pause Curl (Explosive Day) – Day 4 Exercise 8: Hanging Knee Tucks (Strength Day) – Day 4 Exercise 1: Front Squat (Strength Day) – Day 4 Exercise 2 Single Leg Squat (Strength Day) – RDL Day 4 Exercise 3 (Strength Day) – Push-up T’s (Exercises 4-8 Are Same as Day 2)
Last Words

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