Cosgrove Metabolic Workout

[hara_12]

The program that I am going start is borrowed from a post at T-nation from Alwyn Cosgrove. The workout is titled for fat burning, but basically it is a high intensity interval program designed for ramping up metabolism by creating an Excess Post-exercise Oxygen Deficit (EPOC). A trend that is very popular lately, especially with Cosgrove and Ballantine (turbulace training).

Many of the exercises that are used and exercises that I have been using in my workouts anyway, and it has one of my favorite sets (clean/front squat/push press) included. Cosgrove has a history as being a martial artist, so that apeals to me as well.

This program will hopefully prepare me for my MA testing in 6 weeks. I will also be doing many kicking, forms, and techniques that I will probably not be including in my posts, as there isn't a very good way to post what I do with that.

The workouts are done everyother day, as they are total body workouts (3 workouts for 2 weeks and 4 work outs for the other 2 weeks.. 3-6 exercises per complex. One weight per complex and completed with progressive sets and/or reps each week for 4 weeks. My only complaint about the program is there are no pullups (which I will probably add atleast 1 day per week)

For more information about the workout: http://www.t-nation.com/readTopic.do;jsessionid=8B3A45DEDAD409106E3E6892CF FAA8F6.hydra?id=1624757

First workout starts tomorrow.

[cheesedog]

That's some good stuff right there. Heavy circuits and complexes like that is some of the best conditioning for martial arts around.

[juggledex]

Hey, I read about this one yesterday. Way to adopt it fast! ;)

It should work great, let us know how it goes!

[koltz]

You know , EPOC is overestimated.


for once you can't use it to keep fat off a bulking phase to better partitioning of calories.

[hara_12]

Koltz,

There are people a lot smarter than you and I that have been training people to create an EPOC type training program that have been very successful at it.

I am not sure what you mean about your second statement. Are you saying that EPOC doesn't work for bulking up muscle? If that is what you are saying, I completely agree. But metabolic conditioning isn't about bulking up, it is about losing weight and training your body to use the energy systems (phosphagen, anaerobic/aerobic gycolysis) more efficiently. That is why intervals work so well, and when combined with weight training, it boosts metabolism by building muscle (albiet a small amount as compared to a pure weight gain strength training program as Moonduck and Cheesedog are posting.)

Juggledex,

I have been following Alwyn Cosgrove a long time and I have his book (the new rules of lifting) and I have been waiting for a good program from him for a while. As long as I can survive it anyway. :)

[hara_12]

Tuesday: Week 1, Day 1.

Bent Over Row
Clean
Front Squat/Push Press
Jump Squats
Good Mornings

Done as a circuit 4 times with 5 reps for each exercise. 90 seconds of rest between sets.

I used 55# barbell for all exercises. The bar didn't touch the ground during each set, but I rested between sets.

Forms review 20 minutes afterward.

I wasn't too wore out after this initial circuit. I will probably add 5-10lbs for the next cycle on Thursday.

[cheesedog]

The first time I did a barbell complex (I used Javorek's first complex) I found my grip going before anything else. It builds up fast though.

[Moonduck]

My favourite is the Bear from Coach Davies. It's more a hybrid sequence than a true complex.

Power clean
Front squat
Push press, bringing the bar down behind the neck
Back Squat
Behind-the-neck push press

And that is one rep.

[hara_12]

That is a great circuit. I might have to try that some day. The circuit for today was similar to that.

Week 1: day 2:

RDL
Hang clean/front squat/push press
Lunge

3 exercises...shouldn't be too hard...right...that sucked. :shock:

75# barbell, 4 rounds, 5 reps each exercise, 90 second rest b/n rounds.

It was about a 1:1 work:rest ratio today. I don't think I could have completed one more round with good form. It was hard.

I think if I don't get in shape soon, I will need a pukie emoticon. Admin, can we get one of those?

[Moonduck]

75# barbell lunges in a set like that would asplode my knees. I really need to figure out what is wrong with my lunge mechanics.

[cheesedog]

To Moonduck: Are you stepping too far forward? I know if I step too far I feel some knee strain.

To Hara 12, 75# is pretty impressive for this, especially the first time.

[Moonduck]

*shrug* No clue. No idea how far forward to step.

[Fatman]

I'm also against doing lunges, as many people perform them incorrectly and therefore run a high risk of injury. For others it's the lunge mechanics that elude them. I'd think that not stepping forward enough would place a bigger strain on the knees.

Be as it may, I prefer split squats (one foot on bench) to lunges. Also dumbbells instead of a barbell. That's what works better for me, at least.

[hara_12]

Lunges are another one of those natural movements, like squatting and deadlifting, that we are born doing. There is a lot more stabilization needed to perform lunges, so if you are having pain, it might be due to lack of stability? Tough call on that.

Saturdays workout I think I will try 80lbs...but that is a different circuit. I want a weight that I am completely spent at by the time I get to the end...I am getting close with the 75#

[hara_12]

Monday

Week 2: Day 1

This workout sucked. No other way to put it. I actually thought I was going to puke about 1/2 way through. But like the conservationist that I am, I kept my food where it belongs.

5 sets, 5 reps,
sets 1-2: 75lbs
sets 3-5: 55lbs

Jump Squat
Front Squats
Back squat with 10 second hold at bottom
OH press
Push Press
Squat Press

Doing the 3 leg exercises followed by the 3 arm exercises was a killer. If I ever meet Cosgrove in the street....I'll leave it at that. :) I also found out today that my MA testing is pushed back about 3 weeks, so I have a little longer to prepare. That will be very nice.

[koltz]

I don't know whether to ignore you now or try to answer to you... after that ad homenian attack on me. or to take it as a compliment.

1. EPOCs first weakness is that it can stress recovery much harder then normal cardio session.
2.The calories you burn spread throughout the day , it doesn't fit in many clean bulk diets which use cardio to keep some fat off while keeping the muscle (if you don't understand that , weight loss isn't determined by calorie banking and a negative balance , but by many hormonal and metabolic factors all the time) so some people who got it and are into bodybuilding figured out they can avoid cutting phases that way for 90% of the time. and probably be able to gain more muscle with what thier genetics allow by partitioning because they improve it.
3.you can't use a metabolic system more efficiently. you can train your body to be able to use it for longer and or have greater capacity (regeneration of ATP per second) and sure it's a good idea to use complexes and shit for that I'm not talking about that (talking about the people who read too much tnation and misunderstand the authors there , creating thier fads)


anyway I'm talking about people who have this mindset:
steady state cardio is obsolete and for pussies , EPOC is the first thing you get to when you want to get lean or maintain leanness.

this mindset will f**** up your recovery:gains ratio , and since it makes you burn calories 24\7 it's just a metabolic burden which is neither healthy(glycolisiss is one of the processes known to make you age faster) when overused (to all g-flux fans out there who do it 356 days a year)
and prevent muscle gain ,
instead of gaining X muscle for 20 hours during rest and Y fat
working out for one hour and a few min and later that day doing cardio which does not deplete your glycogen stores (low intensity) for an hour and loosing close to Y fat , so now you can sort of add 2X muscle and only gain Y fat.
it's oversimplified , but it works well for some "genotypes"(for a lack of a better term) like endomorphs , works less for other people who loose muscle fast but don't pack on a lot of fat (ectomorphs)


anyway I don't think your into bodybuilding\changing body composition at all so Ill leave it to that...

[hara_12]

Wednesday

Week 2: Day 2

Good workout. It didn't kill me, but I was spent at the end.

5 sets, 5 reps each, 75lb barbell

Bent over row
Power Clean
Squat press (thruster)
Jump Squat
Good Morning

I also have a climbing rope up now too, so I have been climbing up that 2-3x/day, about 15 feet high.

Trail riding for 1 1/2 hours. I don't have the carnage that Moonduck posted a couple days ago, but I had a good time anyway. A great way to break in a new bike.

[Moonduck]

5 sets, 5 reps,
sets 1-2: 75lbs
sets 3-5: 55lbs

Jump Squat
Front Squats
Back squat with 10 second hold at bottom
OH press
Push Press
Squat Press

Brutal. Aside from the Jump Squats, I like it! (Jump Squats make my knees go kaboom). Seriously, that looks like good stuff.

And, yeah, my bicycle induced carnage has left me utterly wrecked. I'll write mor eabout it in my thread.

[hara_12]

The jump squats are hard. I really don't like them at the end of the workout as my legs are tired and it is hard to do them with good form when the legs are spent like that. But like I said at the start, I am following this program without modifying it for 4 weeks then I will make changes that I feel it needs for my needs.

[hara_12]

I have been off a couple of days. I was out of town and helped a friend move, on a 100 degree day, carrying ~50 boxes of books.

Tuesday workout

Week3, day 1

I only got 3 rounds in today. My kids were messing around and I needed to take care of them. Lost focus and couldn't continue.

55# for 2 rounds, 45# for 1 round
1 minute rest between rounds

Jump Squat
Front Squat
Front Squat with 10 second hold
OH press
Push Press
Squat Press (thruster)

Being that I couldn't continue, I climbed my rope 2x (~15 feet each time), did horizontal rows on the rope, threw my tire around for a while (great stress reliever).

[Moonduck]

I may have to introduce these sorts of cycles to my crew for a bit. They're just too busted up to move heavy loads right now, and we're losing momentum as a result. Maybe some lower intensity metabolic work will motivate them, get em better, something.

[hara_12]

I really like them. There are hole in the workour, specifically not much pulling which I try to add in every once in a while, but for a pure metabolic conditioning workout, they are great. You will sweat, even with fairly light weight. Anywhere from 45-75# is enough to burn me out.

I did have to take this week off, mostly, as I was getting burned out and too fatigued. I think I will move on to differernt workouts starting next week. I didn't finish the cycle completely, but I don't have the energy to do the workouts and suppliment the exercises that I am missing at the same time.

So I will try to get back to KB, BW, and Weighttraining again soon.