Alwyn Cosgrove – what does he know about fitness programming and fat loss training?
Filed Under: Fat Loss · Technique Info · Technique Video
Filed Under: Fat Loss · Technique Info · Technique Video
Alwyn Cosgrove, so called worlds leading fat loss expert and program design coach absolutely blew my mind when I heard him speak at the
FitcomXpo the worlds largest online fitness xpo for professional trainers.
Coach Cosgrove just tells it so straight. His presentation on 21st Century Program Design was fantastic to listen to.
Here’s one of the key things he said:
“Research has shown that the intensity required by a sedentary person who is trying to improve their cardiovascular fitness, might create an excessive muscular overload (jogging?)
Jones et al, noted that in the initial 6 weeks of training there was a 50-90% injury rate. This occurred in training programs specifically designed to minimize risk of injury
BOTTOM LINE : the musculoskeletal system is very easily OVERTRAINED when it is de-conditioned”
I also had the pleasure of being asked to be one of the expert presenters and did a presentation on utilizing biomechanics for maximum fitness results which I teach to my staff members and those professionals who come and serve an internship with me, but there were all sorts of online lectures from fat loss results to gaining muscle.
I have compiled 55 of my top exercises and turned them into video clips you can download to your PC or as iPod videos.
I talk you through every aspect of performing the correct technique.
** Click Here to buy them now**
Here’s a list of every exercise you get:
1 Step up Knee up
2 Step up with weight
3 Step up with knee up and weight
4 Hamstring Theory
5 Swiss Ball Hamstring Curl
6 Swiss Ball Single Leg Hamstring Curl
7 Single Leg Bridge – Floor
8 Single Leg Bridge – Bench
9 Romanian Deadlift Principles
10 Romanian Deadlift (RDL)
11 Single leg RDL
12 Single leg RDL – bench support
13 Single leg RDL – no support
14 Stiff Leg Deadlift
15 Dead Lift
16 Single Leg Hack Squat – smith mach
17 Swiss Ball Single leg hack squat
18 Bent over Row
19 Single Arm Row
20 Lat Pulldown
21 Seated Mid row
22 Single arm Single leg cable Row
23 Single arm Single leg low cable Row
24 Full bodyweight chins
25 Modified chin
26 Modified chin – adv
27 Assisted chins
28 Assisted dips
29 Bench Press
30 Press ups
31 Shoulder Press
32 Biceps Curl
33 Triceps press down
34 Calf Wall Stretch
35 Glute Figure 4 stretch
36 Hip Flexor Quad Stretch
37 Backward Lunge
38 Forward Lunge
39 Stationary Lateral Lunge
40 Dynamic Lateral Lunge
41 Bulgarian Split squat
42 Bulgarian Split squat – extended
43 Squat
44 Over head Squat
45 Leg Press on 45 deg
46 Straight Leg Calf Raise
47 Bent leg calf raise
48 Plank
49 Single Leg Plank Pose
50 Side Plank
51 Swiss Ball Half Jack Knife
52 Swiss Ball Single Leg Half Jack Knife
53 Single Arm Press up Bridge – beginners
54 Single Arm Press up Bridge – intermediate
55 Single Arm Press up Bridge – adv
** Click Here to buy them now**
This all started for me when I was working with a client 18 months ago. I was coaching Kevin through some squats and deadlifts and wanted him to see what I was seeing. So I filmed him using the video on my phone. He loved the feedback and could really see the difference between reps that he got right (and felt the most when doing them) and the ones he did incorrectly.
Later I was playing with my phone (trying to avoid writing some programmes probably) and found I could put them on my iPod. One thing lead to another and Kevin ended up with them on his video iPod. The improvements he made whilst using the video clips were massive, he even got his friends to video him at alter date so he could compare and see if he was doing right.
I actually first had a basic idea for a website that could teach people remotely about 8 years ago (I only now remember this as I type it) when I was only a couple of years into the industry. It’s not until technology has become available that this happened to stumbled into my life again.
When the optimal and correct weight training technique is used the most amount of work has to be done and therefore the big target muscles have to contribute more.
If you want to gain strength, bulk up or shed fat then you need to maximally adapt the nervous system and muscles. That happens by putting the muscle fibres and the nerves, which make them work, under specific strain. If you are using an incorrect technique you will probably be doing less work than is possible and optimal in order to get results.
Remember, the quality of the technique will determine the results you get regardless of the program.
Comments RSS 
Hi Alex,
I need to ask you something about the Turbulence Training workouts you recommended to me to improve my conditioning for competitive Tae Kwon-Do following a knee arthroscopy.
I am working out with the TT DB-BW 8 week programme and I am unclear on a couple of points and could really do with your advice:
1) Craig talks about ‘2-0-1′ or ‘2-1-1′ etc, can you explain this furhter please?
2) I have a real struggle with the ‘DB Rear Delt Raise’ exercise, I find it extremely hard to push my arms up and out to the side, in the manner that Craig describes, with any weight in my hands – what can you suggest I do and will it improve?
3) Craig insists on a 1 minute rest between the supersets. As performance increases, and to increase the intensity of the workout, can these rest times be reduced to, say, 45 or 30 seconds?
Thanks for all your help on this.
James.
http://www.oneoutdoors.co.uk
Me Again,
I just read an article on Alwyn Cosgrove’s site and wondered if you can shed some light on certain points:
(his article is “Top Ten and-a-half Training Tips for martial arts conditioning”
1) He says this:
—
Train functionally – train movements not muscle
groups. Again, isolated muscle group training, outside of rehabilitation has no place in athletic training. An athlete should focus on strengthening specific movements. True muscle isolation is impossible anyway, so let’s focus on using that body to work in an integrated fashion.
—
but then he says:
—
Avoid mimicking skills
The role of conditioning training is NOT skill training. Loading a technique tends to affect the mechanics of the technique negatively.
—
What’s he getting at?
2) He says this:
—
The speed of a kick or punch is determined largely by the ability of the antagonist to eccentrically decelerate the joint action efficiently and prevent joint injury. If your body cannot safely and effectively – brake – the motion, then it will not allow you to achieve full acceleration.
If you are not training the antagonists eccentrically – you are not training deceleration. And if you are not training deceleration you cannot be training acceleration.
Think about it – how fast would you drive your car if you knew your brakes were not working at their best?
—
What does ‘training the antagonists eccentrically’ mean?
Cheers for this.
James.
[...] go along with my ** weight training technique videos** (or see my recent post) I am launching a weight training coaching group to help make you more accountable and more likely [...]
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