I have known Alwyn Cosgrove for approximately 8 years, first and foremost as a friend and then later as my strength trainer. His professionalism and scientific approach was paramount in my 
success at the 1999 World Taekwon-Do Championships in Argentina. He supplied me with two 6 week programs that incorporated all areas of muscle accumulation, speed and strength workouts, he also sent me a detailed nutrition program and advice on supplements to maximize my performances in the gym and on the mat. Living in the UK, sometimes I had questions and even sometimes needed advice, so he kept constant support via email and instant messaging. It was as if he was with me in each training session, pushing me to my limits.
In 5 weeks I trimmed down from 84Kgs (185lbs) to 79Kgs (174lbs) replacing fat with muscle and achieving a total body fat content of 7%. My gym sessions were based on muscle strength rather than bulk, therefore using high intensity, low volume workouts resulting in my strength immediately increasing.
I won the team gold medal at the World Taekwon-Do Championships for power test (breaking boards). This was never a good event for me before, but after my programs I felt I could eat the boards! And I did, smashing through four 1-inch thick wooden boards with my hand to help the team to win the gold medal.
Alwyn Cosgrove has put a new edge to my training and his support across the Atlantic via email has created an incredible dimension to personal training, sharing the talent he seems to have in creating World Champions.
Philip Lear
4th Degree Black Belt ITF Taekwon-Do
1999 World Champion
