New Stuff on Convict Conditioning: 3 Updates

Hi everybody!

Exciting news!  The Coach is putting out new aids to help us get thru the program.  New books which include a DVD demonstrating the progressions!

To get the Push-up Progression book and DVD, CLICK HERE!! PUSH-UPS!

To get the Squat Progression book and DVD, CLICK HERE > > > SQUATS ! ! 

 So that's two updates, the 3rd is, I'm not dead, I'm still here, just went thru big changes in my life, like moving halfway across the country.  I ended up with about a month off the program and saw some (expected) drops in my numbers, but I've been back at it and climbing again.  I have more posts planned, but little time, but keep watching!

Leo

Sets, Reps, & Rest

Before I get down to detailing my personal progress with Convict Conditioning, I thought I ought to explain how the sets and reps work with this system. After all, these are really the “brass tacks”, as they say – what is the exercise we are doing and how many sets and repetitions per set are we going to do to make progress? For bodyweight exercise and progress in strength and fitness, even more so than with lifting weights, this is where the magic lies, since your weight doesn't change (much) from workout to workout.

Although the book is really well written, thorough, and detailed (kudos, Coach!) the specifics of sets and reps got a little hidden (it seems to me) towards the back of the book. FYI, its on page 266, and says:

“This raises another issue; of how to make progress from step to step, along the ten steps. Generally speaking, this is simple - start by meeting the beginner standard and simply aim to add another repetition to the exercise you are working on every week or two (or three or four perhaps, for harder exercises). If you continue doing this consistently, you will very quickly be able to do one set of ten reps in any given exercise. When you can do this, begin doing two work sets. Keep adding reps to both your work sets over time, and you will quickly reach the intermediate standard (also given on the pages opposite the exercise photos). When you reach that level, add a third work set-but only if the exercise's progression standard demands it (most exercises don't). Continue adding to your reps-using perfect form-over time until you meet the progression standard, and then move to the next step in the series.”

Or, in a nutshell:

1. Do one set of at least the beginner standard number of reps.
2. When you can do 10 reps, start doing 2 sets.
3. When you meet the intermediate standard, add a third set, if the step requires it.
4. When you meet the progression standard, move up to the next step.

OK, one question I have which I didn't find an answer to, is: once your first set reaches the progression standard number of reps, should you keep adding reps to that set, or stop there and just work on adding reps to the later sets? I've chosen to do the latter – stop the first set at the progression standard number of reps and work hard on adding reps to the other work sets. If anybody is doing it differently, let me know.

The other question, also a bit hidden IMHO in the book is – how much rest between sets? That answer lies on page 269 and leaves the decision up to you, just recommending you not go over 5 minutes. I started with 2 minutes rest, but felt that was a bit short for strength training and upped it to 2:30. I might up it to 3 minutes soon, as I have stalled on a couple of exercises and wonder if added rest between sets might get me over the hump.

Also, I should note here that KEEPING A TRAINING LOG IS ESSENTIAL! You really can't make progress if you aren't keeping track of each and every workout. Since I can't remember the rep count from exercise to exercise, let alone from workout to workout, I keep a sheet of paper handy and record each set and rep for each workout. This is well described in the book, and is vital to making everything work. Keep a record and add reps every workout, if possible.

This is a great system! If you're working it, leave a comment on how it's going. And if you haven't started on it yet CLICK HERE!

Begin at the BEGINNING

The Master Steps of Convict Conditioning are awesome examples of bodyweight fitness and strength – one arm push-ups, one arm pull-ups, etc. I only dream of getting there!

How big is your dream?

How long will it take me to develop muscle like that ?!? Well, I suppose that depends on many things, but one of the most fundamental is . . . . where will I start?

Take a look at the ten steps on each progression. The final steps are certainly beyond reach – but the first steps look too easy! I've been doing bodyweight exercises for a couple of years now! I'm not a beginner, or recovering from an injury. Surely I don't need to start with exercises I've already mastered?

Well, according to the Coach, you should begin all the progressions from Step 1 (page 261).

Patience, everyone, patience! To quote the Super FAQ, page 1, “starting with the first steps is never, ever a waste of time.” Here's the reason: those beginning steps ”gradually condition the joints and soft tissues, build coordination and skill, and kick-start the slow process of building permanent energy supplies into the muscle cells.” Sounds like good reasons to me!

From reading the book, I got the impression the Coach was suggesting you should spend a month or more on each step, even if you can do it easily. But after considering what's written there and in the Super FAQ, what I decided on this route:

Each exercise has a clear beginner, intermediate, and progression standard. Once you meet the progression standard, you can move on to the next exercise. So . . . .

I did each exercise starting at Step 1. I did the reps exactly as described, with perfect form, and as many as I could do, until I reached the progression standard number of reps. For many exercises, this was the very first set! If so, I did the next set the same way, and if I made the progression standard, I

did a third set, and if I made the progression standard on that one then I graduated to the next step for the next work out. Simple, huh?

In this way, I don't over-extend myself. I'm actually just following the program. And much to my surprise, when you do the exercises as instructed (slowly), they're harder than they look. On some, I cruised through on up to steps 3, 4, 5, even 6 – on others, my progress was much slower.

And by the way, the Coach recommends waiting on the bridges and handstand push-ups until you've attained to step 6 on all 4 of the other Big 6 moves (page 278). I'm not there yet . . . .

Don't have Convict Conditioning yet? CLICK HERE to get it!

Leo