Informal Experiments: 8 Weeks With Cosgrove & JB

We’re looking for 60 men and women to participate in a really cool research project we’ve got going on.  If you’re healthy, can follow the training program we’ll recommend for a total of 8 weeks, and are willing to share with us the results of some basic testing you can do locally at your gym, you’re in.

The Goal

The project we refer to above is designed to look at the effects of three different strength and conditioning programs on fat loss and overall fitness.  In particular, we’ve designed three similar, but distinct programs that we’re sure will help you boost your performance and your fat loss.  However, we’re not yet sure which one will work best.

Honestly, we think all three will work very well.  But we just don’t know which one will lead to the greatest performance gains and body fat losses.  And that’s where you come in. By participating in this study you’ll be assigned to one of the three groups.  Once  you’re assigned, you’ll follow along with the recommended training program.  Then you’ll be asked to report in with what happens.

So, ultimately, it’s YOU that’ll help us determine which program works best.

The Surprise

There are a couple of interesting surprises and twists here.  The first surprise is that the programs were designed by world renowned coaches Alwyn Cosgrove – of Results Fitness – and Fraser Quelch – of Fitness Anywhere.   I even helped out with the program design.  So rest assured that the 4 day a week programs are designed for success.

The Interesting Twist

Now for the twist.  The three different programs are pretty similar in that each week you’ll be performing 2 strength workouts and 2 conditioning workouts.  However, in one of the groups, the participants will be using suspension training as part of their conditioning work.

Don’t know what suspension training is?  Well, here’s an example, courtesy of Fitness Anywhere.

So, 20 of you will be doing weight training + suspension workouts.  And the other 40 will be following the same exact strength workouts but will be doing one of two different conditioning workouts.

Now, don’t worry, all 3 programs have been designed for awesome results.  Just like we stated above.  We just wanted to give you the heads up that one group will be doing something a little different.

The Protocol

As indicated above we’re looking for 60 people, 30 men and 30 women, to participate in this particular study.

To be included, you’ve gotta be healthy, you’ve got to be able to train 4x per week (no less, no more),  you’ve got to be able to record your body weight every week, and you’ve got to be able to perform the following tests – both before the project starts and again after the project ends.

Maximal Push-Up Test
After a 5 minute warm-up start this first test.  This test is quite simple.  Using a 2″ sponge or yoga block as a depth marker, do as many consecutive push ups as you can.  Start with the arms in full extension, descend to the depth marker, and extend back up.  This counts as one repetition.  Do as many as you can without resting.  Once you’re finished, record your number.

Inverted Row Test
With your feet elevated on a swiss ball, box, or bench and your arms gripping a barbell or smith machine bar, do as many inverted rows as you can.  Start with your arms fully extended, pull up until your chest touches the bar, and extend back down.  This counts as one repetition.  Do as many as you can without resting.  Once you’re finished, record your number.

Standing Broad Jump Test
Choose an open area and using a countermovement knee bend, jump as far forward as you can, going for maximum distance.  Start with two practice jumps, aiming for about 80% of your maximum distance.  Then, on your third jump, give it your all.  Have someone mark where you landed and measure the distance from where your toes started to where they landed.

Treadmill V-max Test
Perform this one on a treadmill.  Begin by running at 7-9mph (choose 7 if you’re not a very good runner and 9 if you’re a good runner) and 0% elevation.  Every minute, increase the elevation by 1%.  Continue this until you simply can’t continue running.  Go to complete exhaustion. Once you’re finished, record the speed and elevation at which you stopped.  These numbers represent your V-max.

Treadmill T-max Test
Come back to the gym rested and ready to run.  After a 5 minute warm-up run, set the treadmill to your Vmax (speed and elevation recorded above).  Run as long as you can.  Go to complete exhaustion.  Once you’re finished, record the total time you lasted.  This represents your T-max.

If you can do all the tests above and can commit to following the training program we send you for the next 8 weeks, we’ll get you started ASAP and send over the workouts.

Now, keep in mind, these programs are no joke.  They’ve been designed by world-renowned coaches and are designed to help you drop fat while boosting performance.  If you don’t have a minimum level of fitness, you won’t be able to complete them.  So make sure you have 1-2 years exercise experience before enrolling.

Further, and this is important, make sure you’re certain that you’ll stick with us for the full 8 weeks before signing up.  There will be hundreds of people clamoring for one of the 60 spots.  So, if you enroll, we select you, and then you drop out on us, we’ll be pissed.  Why?  Well, you’ll have taken the spot of someone who really wanted in and would have stuck with the full plan.  So only email us if you’re willing to do the whole thing, exactly as we spell it out.

Next, after we select you to participate, and after receiving your program, we’ll expect you to follow the programs exactly as specified.  Further, we’ll expect you to record your body weight weekly as well as recording your results from the tests above before and after the 8 weeks.  Finally, we’ll expect you to send us your results at the end of the program.

So, in summary, here’s your reporting schedule.

Start of Week 1
Record Test Results (from above)
Record Starting Body Weight

Weeks 1 – 8
Follow Program Exactly
Record Weekly Body Weight Changes
Record Workout Attendance

End of Week 8
Record Final Body Weight
Record New Test Results
Send Your Records Back To Us

You Can Participate If

• You’re healthy
• You’ve been exercising (strength and conditioning work) for at least 1 yr
• You can commit to following our program for 8 weeks
• You can perform all of the pre- and post testing measures
• You are willing to send us your information at the end of the study

Timeline

We need all 60 men and women signed up by January 28th at the latest.  It’s easy to sign up (see below). After the 28th we’ll assign groups and send you your new workout program.

Risks

There are minimal risks associated with participating in this project.  Essentially we’ll be asking you to do what you’re already doing…exercise.  That’s it.  And that’s why we’ll be pissed if you drop out.  You were going to exercise anyway, right?  Well all we’re asking you to do is exercise according to the plan we send you.

Benefits

There are a few benefits associated with your participation.

• First, you get 2 months worth of exercise programs from some of the best coaches in the world.
• Second, you get to test your fitness levels and work toward improved body comp, fitness, and performance.
• Finally, you get to contribute to the body of knowledge out there with respect to improving performance and losing fat.

We’ll Even Throw in 1 Year’s Access To The Results Tracker

To sweeten the pot a little, we’ll also give every person who enrolls and finishes the 8 week study a 1 year subscription to our Precision Nutrition Results Tracker, worth about $70.00.  So, not only do you get a top notch program from Cosgrove, Quelch, and me, you also get the Results Tracker.  But remember, you’ve gotta actually finish the program to get this!

How To Get Involved

If you meet the criterion above and you’re interested in participating, here’s what I need you to do.  Email us at research@precisionnutrition.com. This is how you can let us know you’re in.  In your email, please state the following:

In the subject heading of your email, please write the following:

• Exercise Experiment Application – I Want In

And in the body of the email, please include:

• Your full name
• Your age and gender
• Your current body weight
• Your training experience (choose beginner, intermediate, or advanced)
• Your training age (years you’ve been weight training consistently)
• Your current mailing address
• Confirmation that you’ve read the criteria above and are 100% eligible

Please note: we’ll be contacting all applicants around the 29th of January, when all responses are received. So if you don’t hear from us before then, don’t get antsy. I promise we’ll be in touch around the 29th.

Questions

In the meantime, i you have any questions, please email us at research@precisionnutrition.com.

Special Thanks

Special thanks go out to Alwyn Cosgrove and Fraser Quelch for helping get this project going. Also, thanks to all of you who participate in this project. Getting good people to volunteer to participate in research like this isn’t always easy. But it’s important. So thanks to all of you who raise your hand to get involved.