Cowtown’s Strongest
by Tony G
3 athletes joined
Program Description
Strength & Conditioning Strongman program leading up to Cowtown’s Strongest in Fort Worth, Texas.
3 blocks, 4 weeks each.
Accumulation > Intensification > Realization
>Main lifts we use 3/5/1 programming
>Supplemental lifts use Juggernaut Method
>Assistance lifts we use high rep superset methods
*There are 3 conditioning days
>Long distance (20-30 min consistent pace)
>Hard conditioning (sleds, hills, etc for speed)
>Active Recovery (light bike, etc)
**If you count active recovery day then you are active 7 days a week on this program. This is physically demanding but designed for building work capacity and everything is spaced out thoughtfully for recovery. Use the training maxes, don’t overshoot and be on top of your form you will be just fine.
MAKE SURE YOU READ ALL DIRECTIONS FOR DAYS AND EXERCISES!
Training Max, Percentages and RPE are all utilized in this program so get to know these progression methods before starting this.
>Training Maxes: 85% first block, 90% second block and 95% third block.
>Percentages are used for main lifts and Supplemental lifts.
>RPE is used for Assistance exercises.
>Main lifts we stay in the low rep range for strength.
>Supplemental lifts we use mid range reps to build muscle in weak areas of main lifts.
>Assistance is low impact, easy to recover from exercises used at very high rep ranges to build tendon strength and work capacity.
Warmup Protocol:
Foam Rolling: 5-10 minutes
Light Cardio Warmup
Always begin with 5-10 minutes of light cardio. Light cardio involves walking or utilizing an elliptical. It should be low impact.
Banded Warmups
-Eye level, Band wrapped around post. Face Pull, 2 count pause at eyes 2x15
-Chest level, Band wrapped around post. Chest Pull 2 count pause at chest pinching back 2x15
-Banded straight arm pulldowns, at the bottom feel like pulling bands apart 2x15
-Band Triceps Extension, 2x15
-Band around post Rows, 2x15
-Band RDL, good posture 2x15
-band Side Steps, band just above knees step wide side to side keeping tension on the bands, 2x20 (10 each leg), 2 steps each direction at a time
-Hip Circle Squats, down controlled and get your knees out, keep good squatting
posture 2x10
-Band behind Neck Shoulder Press 2x10
Lower Ignition
-long stride walking lunges slow and controlled 2x10 per leg, no knee hitting
-Single Leg glute bridges 2x15 each leg, squeeze glutes 2 count at top, keep back
straight
Explosion:
Box Jumps or Medicine Ball Slams
Program Overview
Level
Intermediate, Advanced
Goal
Athletics, Powerbuilding, Olympic Weightlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
May 20, 2024 05:30
Last Edited
May 25, 2024 06:23
Week 1
1 / 12 Weeks