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 . . . .

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Leo