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  1. #1
    Vlad the Impaler is offline Senior Member
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    Default Fat Loss with Alwyn Cosgrove

    I want to add a killer fat loss program to go with the ETK Program Minimum. I've already added hill sprints, but I want to add a little more science. I've seen several people mention Cosgrove's stuff, and I've also noticed Craig Ballantyne's Turbulence Training. Does anyone on the board use Cosgrove's stuff? I'm thinking of AfterBurn and Fat Loss University.

    Cheers,
    Vlad

  2. #2
    Pavel Tsatsouline Guest

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    Com. Vlad, mixing programs is a dead end. Do well with one, then try another.

  3. #3
    mrwhy is offline Senior Member
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    After Burn I and II are comprehensive programs that may be somewhat hard to mix in with the ETK program minimum (it could be done, but you would probably want to either drop the swings or drastically cut back.)

    Four 4 week blocks in AB 1 (16 weeks total) and each block as the intensity/duration of the cardio and weight training increasing while in theory calories are decreasing. Tough stuff, works as promised.

    I am not sure about Fat Loss University. I was under the impression that it was not a program but rather an explanation of fat loss. I could very well be wrong however.

    If you are looking to cut weight by adding something, then there are several of Cosgrove's articles that talk about his use of complexes for fighters, training, and of course fat loss. You may be served just adding some barbell complexes two to three times a week. (If you are looking to go the Cosgrove route. There are many ways to skin this particular cat.)

    Oh, with Afteburn, you either need a fairly well equipped home gym or plan on being at the gym itself 4 to 5 times a week just for the weight training. (Or you need to really understand the exercises/purpose enough to make good substitutions.)

    Hope that helps.

  4. #4
    Vlad the Impaler is offline Senior Member
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    Understood. What I am getting at is -- if I were an MMA fighter I would be doing activity in addition to ETK PM. I'm looking to substitute a type of activity that would work in conjunction with ETK PM and increase my fat loss. So far sprints seem to integrate well by placing them on variety days. I would like to add something else though, because I'm sure that I will plateau on sprints.

    Does this make sense?

  5. #5
    Vlad the Impaler is offline Senior Member
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    mrwhy,

    Thank you for that. Yes, perusing Cosgrove's site, it seems to require a full slate of equipment. I'm thinking that Ballantyne's Turbulence Training may make a better supplement to ETK PM.

  6. #6
    Vlad the Impaler is offline Senior Member
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    Pavel,

    I should also add that I have yet to duplicate the fat burning effect of hill sprints by doing the ETK PM alone. That may be my fault -- I have some movement pattern instability that limits the amount of weight that I'm doing in the ETK PM. So, for now, I'm using Hill Sprints on variety days, but would like a more rigorous program to use for interval training to accelerate weight loss.

    No disrespect intended to ETK. Perhaps if I were one hand swinging a 24 kg KB instead of a 12 kg KB for my swing days, the discussion would be moot.

  7. #7
    Vlad the Impaler is offline Senior Member
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    Default

    Also, I am adding 2 KB Front Squats and 2 KB Floor Press from your More RKC's DVD on the variety days to round out my training.

  8. #8
    David Whitley, RKC Guest

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    Quote Originally Posted by Vlad the Impaler View Post
    Pavel,

    I should also add that I have yet to duplicate the fat burning effect of hill sprints by doing the ETK PM alone. That may be my fault -- I have some movement pattern instability that limits the amount of weight that I'm doing in the ETK PM. So, for now, I'm using Hill Sprints on variety days, but would like a more rigorous program to use for interval training to accelerate weight loss.

    No disrespect intended to ETK. Perhaps if I were one hand swinging a 24 kg KB instead of a 12 kg KB for my swing days, the discussion would be moot.
    12kg swings? you answered your own question.

  9. #9
    Vlad the Impaler is offline Senior Member
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    Dave Whitley,

    Those are 12kg ONE arm swings. 30 seconds Left, 30 seconds Right, 30 seconds Rest, repeat for 12 minutes. Sorry, I should have mentioned that I had a discussion in a separate thread. I was doing 20 kg 2 handed swings and my rotational instability seems to be responding a little better to doing 1 hand swings exclusively. Otherwise, I'd be moving up to 24 kg 2 hand swings.

    It was really quite silly for me to be wondering why practicing 16 kg snatches was causing me trouble until I realized that I wasn't doing 1 handed swings at all, so I was struggling with the weight and the form.

    I hope that makes things a little clearer.

  10. #10
    Mike Johnson, RKC is offline Senior Member
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    Instead of jumping around why don't you increase what you're doing on the program minimum. 12 minutes of get-ups instead of 10 and 15-20 minutes of swings alternated with jump rope or easy jogging in between. You can't skip the principle of progressive overload and expect to continue gaining. How long have you been on the program minimum? Perhaps it's time to move onto the ROP. The volume of the ROP and variety days is plenty to decrease your body fat so long as your diet is in check. I think this would be a better idea than trying to mix and match programs.

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