Cowtown’s Strongest

**Cowtown’s Strongest** is a comprehensive 12-week program designed to push your limits and build serious strength. With a demanding 7-day training schedule, you'll engage in a mix of high-intensity cardio and focused strength workouts, including barbell lifts, core exercises, and accessory movements tailored for all major muscle groups. Each session emphasizes strict form and progressive overload, ensuring you maximize your gains while honing your technique. Get ready to transform your physique and unleash your inner strength!

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

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

>85% TM for Main & Supplemental lifts
>Make sure you read and use instructions for every exercise!

Treadmill

Cable Crunch

Long Cardio - Accumulation

Barbell Row

Pull-Up (Weighted)

Bench Press (Barbell)

Overhead Press (Barbell)

Alternating Close Grip Viking Press

Face Pull

Incline Supinated DB Curls

Lu Raises

Single Arm DB Triceps Extension

Yoke Walk

Upper - Accumulation

Squat (Barbell)

Zercher Squat (Barbell)

Romanian Deadlift (Barbell)

Bulgarian Split Squat (Dumbbell)

Leg Curl

Single Leg Hip Thrust

Standing Calf Raise

Lower - Accumulation

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Bag Over Bar Throws

Fireman’s Carry

Prowler Push

Hard Cardio - Accumulation

Clean and Jerk

Incline Bench Press (Dumbbell)

Bicep Curl (Barbell)

Single Arm Iso Row

Dip (Weighted)

Pullover (Dumbbell)

Glute-Ham Raise

Tire Flips

Full Body - Accumulation

Elliptical

Recovery - Accumulation

Rack Pull (Barbell)

Duck Walk

Frame Carry

Viking Press

Strongman - Acccumulation

>90% TM for Main & Supplemental lifts
>Make sure you read and use instructions for every exercise!

Long Cardio - Intensification

Rotational Landmine Push Press

French Press

Upper - Intensification

Front Squat (Barbell)

Hip Thrust (Barbell)

Lower - Intensification

Hard Cardio - Intensification

Incline Bench Press (Barbell)

Bent Over Row (Dumbbell)

Linebacker Squat

Full Body - Intensification

Recovery - Intensification

Strongman - Intensification

>95% TM for Main & Supplemental lifts
>Make sure you read and use instructions for every exercise!

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