Alwyn Cosgrove's 4-Week Program for Busy Times

TAGS: side plank, 2019 elitefts strong(er) sports training and success summit, #sstss2019, split squats, kettlebell swings, dumbbell bench press, Dumbbell Rows, Alwyn Cosgrove, programs that work, farmer's walk, plank, programming, box jump, program, bench, deadlift, bench press

There are times in all our lives when work demands, school demands, and life in general jump to the front of the list. Case in point: Alwyn Cosgrove, the creator of this program, will be taking the time out of his busy schedule to give a presentation for the 2019 elitefts Strong(er) Sports Training and Success Summit. While it’s easy to say that training should always come first and be a priority, it’s also not realistic.

At times like this, Alwyn likes to go to a “punch the clock” workout. It’s a term he learned from Dan John. Progress comes from just “clocking in” and doing the work. Not every training session will be worthy of a Rocky montage!

Alternate these workouts so you’re training three days per week. This is a good four-week block.

Workout A

  • Core: Plank Variation paired with a Farmers Walk. 60 seconds of each with 30 seconds of rest in-between. 9 minutes.
  • Strength: Work up to a heavy 5 reps in the Deadlift. Take 90% of that and do a 5+ set (that is, try to get as many reps as you can). This should be about 10-15 minutes.
  • Resistance Training Block: Perform as many sets of 4-6 reps with your 8RM of Dumbbell Bench Presses and Dumbbell Rows in 10 minutes.

Workout B

  • Core: Side Plank Variation with 30 seconds on each side paired with a Box Jump for 5 reps. Three rounds.
  • Strength: Work up to a heavy 5 reps in the Bench Press or another upper body lift. Take 90% of that and do a 5+ set (that is, try to get as many reps as you can). This should be about 10-15 minutes.
  • Resistance Training Block: Perform as many sets of 4-6 reps with your 8RM of Rear Foot Elevated Split Squats and 10 reps of Kettlebell Swings in 10 minutes.

Only goals are to increase the number of reps in the 90 percent set with good technique and do more total work in the Resistance Training Block.


Alwyn Cosgrove is an international Tae kwon-do champion who has utilized his personal experiences as an athlete and combined them with advanced theories of European Sports Science and the principles of modern strength and conditioning systems. He has worked with a wide variety of clients, including several Olympic- and national-level athletes, five World Champions, and professionals in a multitude of sports, including boxing, martial arts, soccer, ice skating, football, fencing, triathlon, rugby, bodybuilding, and dance and fitness competitions. He will be a speaker at the 2019 elitefts Strong(er) Sports Training and Success Summit.

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