Convict Conditioning.

Desire to Aspire · 20-02-2011 1:38am #1

Hey!

I was just wondering if anyone is using, or has done, the Convict Conditioning program?

meijin · 14-02-2012 4:45pm

Desire to Aspire wrote: »

Hey!

I was just wondering if anyone is using, or has done, the Convict Conditioning program?

Yes and I enjoy it a lot.

Irrespective of the fact if the author actually exist, as some people doubt it, the program makes sense to me

I like being able to workout at home and having clear progression steps in the program. I started bodyweight training before, but this book helped me to put some more structure into it.

mannequinhands · 14-02-2012 4:51pm

what is convict conditioning

meijin · 14-02-2012 4:57pm

mannequinhands wrote: »

what is convict conditioning

it's a book with bodyweight exercises program, it has 6 main exercises
- squats
- push-ups
- pull-ups
- bridges
- leg raises
- handstand push-ups (you shouldn't start this one too soon!)

each exercise has 10 progression steps, from very easy ones - e.g. wall push-up to very hard one, e.g. one arm push-up

see more details at http://www.dragondoor.com/b41/ or I'll try to answer any question

mannequinhands · 14-02-2012 5:01pm

hmmm i can see the logic in it from that basic summary i might look it up a bit more

would you use that with any other program or just on its own

meijin · 14-02-2012 5:15pm

mannequinhands wrote: »

would you use that with any other program or just on its own

I mostly use it on its own + CC2 book has extra exercises (calf raises, grip work and more). Occasionally I add some other BW exercise or a basic yoga routine. I also run a bit.

I don't do weights... The only "equipment" I got is pull-up bar and exercise mat.

Edwardius · 14-02-2012 5:42pm

Is it a lot like "The Naked Warrior"?

meijin · 14-02-2012 5:58pm

Dead Ed wrote: »

Is it a lot like "The Naked Warrior"?

I haven't read this one, but looks like it's similar idea of using bodyweight exercises. From the TOC it seems a bit more advanced? CC takes you from absolute beginner level.

DamienH · 14-02-2012 6:19pm

Naked Warrior goes into far more detail if I remember correctly, but only has the pistol and OAP.

CC is an ok book, but the info can be got on the internet pretty easily. In saying that it outlines progressions for more exercises. Some people take the outlined progressions as sacred, but there's more than one way to get to a OAP or HSPU etc.

If I was going to buy one, I think I'd get NW. I found the Dinosaur Bodyweight Training book to be better than CC. It goes into detail on grip strength etc.

arse..biscuits · 14-02-2012 7:59pm

But there are gyms in prisons so why not call it "currently between jobs conditioning"?

ferike1 · 14-02-2012 7:59pm

Have CC 1 + CC2, great books.

My new bible however is Overcoming Gravity by Steven Low. Must have for BW enthusiasts.

meijin · 14-02-2012 8:43pm

arse..biscuits wrote: »

But there are gyms in prisons so why not call it "currently between jobs conditioning"?

haha, maybe there are, I don't know

the title and the story about the author spending time in prison might be only a story and is not really important

I just like the independence aspect of being able to train anywhere/anytime and not needing a gym.

Please Kill Me · 14-02-2012 9:24pm

Can that book be purchased here? Looks interesting.

meijin · 14-02-2012 10:23pm

Please Kill Me wrote: »

Can that book be purchased here? Looks interesting.

available as ebook on http://www.easons.com/display.asp?K=565161
also on amazon or kindle, but not sure about country restrictions for kindle

Mellor · 15-02-2012 4:15am

arse..biscuits wrote: »

But there are gyms in prisons so why not call it "currently between jobs conditioning"?

Yeah, but prisoners can't just access it when ever they feel like. There isn't going to be a lot of resistance equipment, plus everyone will want to use it. To get stronger, you'll need to work much more, so the idea is to do stuff in your cell. Thats the USP of the program, but its not actually aimed at convicts of course.

Charles Bronson, was a fitness fanatic, despite spending msot of his time in solitary confinement. He wrote Solitary fitness, a similar idea.

ferike1 · 15-02-2012 11:23am

You could also check out www.alkavadlo.com he is the guy doing some of the moves in cc2.

I find his website very helpful

Edwardius · 15-02-2012 1:10pm

Mellor wrote: »

Charles Bronson, was a fitness fanatic, despite spending msot of his time in solitary confinement. He wrote Solitary fitness, a similar idea.

That cover picture is awesome, I'd be worried about him jumping out of the book and shanking me.

Mellor · 16-02-2012 5:38am

yeah, he a bonafide nut job alright.

I'd say it could of been a god book with a proper publisher/editor etc.

ferike1 · 16-02-2012 4:01pm

Great to see more and more people on a BW buzz these days.

Please Kill Me · 16-02-2012 9:01pm

Please Kill Me wrote: »

Yeah, it is a bit, and as I'm out of work, I don't have the luxury of spending the guts of €40 on a book. That'd feed my family for three days!!

Might have a look at a downloadable version, if there is one. Thanks chief.

Downloaded this, had a quick read. Very interesting concepts. I may just start this from Monday and see how I go. Sure it can't do any harm! :cool:

meijin · 17-02-2012 1:15am

Please Kill Me wrote: »

Downloaded this, had a quick read. Very interesting concepts. I may just start this from Monday and see how I go. Sure it can't do any harm! :cool:

Cool

I would recommend to read the whole book first, as some training ideas and programs are close to the end. And it can do harm if you start on too difficult step, especially if you didn't workout much before. Start from step 1

Please Kill Me · 18-02-2012 11:45pm

meijin wrote: »

Cool

I would recommend to read the whole book first, as some training ideas and programs are close to the end. And it can do harm if you start on too difficult step, especially if you didn't workout much before. Start from step 1

Thanks for the tip. He DID say, that even if you can do push ups, to NOT start from step 5 and work towards step 10, as it won't work. He suggested to do all ten steps in each of the 6 routines, from the start.

Cheers.

eire-kp · 20-02-2012 5:25pm

Thanks Please kill me for the link!

I spent yesterday reading this and I have to say I'm hooked.

It really suits where Im at now e.g. no spare cash for gym memberships!

Please Kill Me · 20-02-2012 10:28pm

eire-kp wrote: »

Thanks Please kill me for the link!

I spent yesterday reading this and I have to say I'm hooked.

It really suits where Im at now e.g. no spare cash for gym memberships!

No worries mate. It's a good read isn't it? And like you said, you need no equipment! Just your body weight. I thought it was really good reading.

meijin · 21-02-2012 9:00pm

also some useful information there:
http://www.fitocracy.com/forum/30/ - Bodyweight Exercises forum
http://www.fitocracy.com/forum/topic/6576/ - BW programs list

Please Kill Me · 21-02-2012 9:24pm

meijin wrote: »

also some useful information there:
http://www.fitocracy.com/forum/30/ - Bodyweight Exercises forum
http://www.fitocracy.com/forum/topic/6576/ - BW programs list

Won't let me sign in though?? Do I have to be on Face f**k to see? :mad:

meijin · 21-02-2012 9:31pm

Please Kill Me wrote: »

Won't let me sign in though?? Do I have to be on Face f**k to see? :mad:

Oops... I was logged in to fitocracy and didn't realize you can't see it if not logged in. If you don't have an account there, you can create one using the invite code through http://ftcy.co/veY1Xb

Please Kill Me · 21-02-2012 9:34pm

Good on ya, thanks man.

King of Kings · 21-02-2012 10:20pm

in convict conditioning - how long do you (people) spend on a stage?

I ask this in terms of earlier steps that you can do the progression level straight away.

Please Kill Me · 21-02-2012 11:20pm

I only just started today. I did all 6 routines, but started at the progression level on each. Did them all ok in fairness, but I might do a couple of weeks on each step, depending on how easy or hard I find it.

meijin · 22-02-2012 12:10am

I went back to step 1 on few routines where slightly different muscles are being used or to work on better form. Also tried 2-0-2-1 tempo recently which makes it a bit more difficult for me.
I think few weeks is good idea, as not only your muscles should be able to go do the workout, but also tendons and joints need to get used to them. And besides, it's not a race

Please Kill Me · 22-02-2012 11:05am

meijin wrote: »

I went back to step 1 on few routines where slightly different muscles are being used or to work on better form. Also tried 2-0-2-1 tempo recently which makes it a bit more difficult for me.
I think few weeks is good idea, as not only your muscles should be able to go do the workout, but also tendons and joints need to get used to them. And besides, it's not a race

Yep, that's it exactly. I'd rather get it done right, than quickly.

King of Kings · 25-02-2012 9:09am

level 1 done on all exercises to progression standard,
tougher than I expected.

being upside down for 2 mins was odd..but certainly got attention .

shoulderstand squats were difficult -don't mind spending time on them as I'll fly through the later leg steps as I've performed many of them for massive amount of reps.

knee tucks exposed a tightness in my hips which now I can work on.

i'm impressed with the program moreso than when I just read it

Please Kill Me · 25-02-2012 1:10pm

King of Kings wrote: »

level 1 done on all exercises to progression standard,
tougher than I expected.

being upside down for 2 mins was odd..but certainly got attention .

shoulderstand squats were difficult -don't mind spending time on them as I'll fly through the later leg steps as I've performed many of them for massive amount of reps.

knee tucks exposed a tightness in my hips which now I can work on.

i'm impressed with the program moreso than when I just read it

Likewise mate. I thought the vertical push-ups were going to be a bit easy, but three sets of 50 kinda take it out of you. Found it hard to balance for the shoulderstand squats, but I'm managing. Knee tucks hurt my back for some reason and the short bridges killing my thighs. And the headstand - couldn't do two minutes, it was torture on my neck, but did 2 x1 min sets. Tis a good program alright. I've done it three times this week so far.

DamienH · 25-02-2012 9:07pm

Be careful with headstands. I used them as a progression for handstands and they take some work. You need to get used to being upside down before you start doing them for time. Don't forget to breath!

Please Kill Me · 25-02-2012 10:26pm

DamienH wrote: »

Be careful with headstands. I used them as a progression for handstands and they take some work. You need to get used to being upside down before you start doing them for time. Don't forget to breath!

Thanks man.

DonegalBonz · 27-02-2012 2:37pm

I'm liking the sound of BW exercises and an entire body workout at home, can somebody PM me a link to this. Cheers.

Backstreet Moyes · 28-02-2012 2:36pm

Whats the story do ya have to sign upto 4 shared to be able to view it? Only getting a quick chance to look at it.

meijin · 28-02-2012 11:15pm

Looks like it's getting very popular

Other things you may find useful:

Official FAQ - http://www.dragondoor.com/pdf/Convict_Conditioning_SUPER_FAQ.pdf
Table which you can use to track your progress - http://img688.imageshack.us/img688/6559/cleargridccprogress.jpg
summary of all steps, with pictures - http://i.imgur.com/zw13Y.jpg
spreadsheet with all steps, including some from CC2 - http://www.filedropper.com/convictconditioningworkoutjournal2012-02-03_1
how to use the spreadsheet - http://myconvictconditioning.blogspot.com/2012/01/2012-01-15-how-to-use-cc-spreadsheet.html
CC group on fitocracy - http://www.fitocracy.com/group/60/ (you can join fitocracy using http://ftcy.co/veY1Xb - only 5 invites remaining here, or through boards.ie group invites - http://ftcy.co/xKKcPK)

Please Kill Me · 14-03-2012 9:54pm

Moved onto Step 2 of this yesterday. I guess it just gets harder now! :rolleyes: BUT, at the start I wasn't able to do ANY chin-ups, I can now do two sets of ten without a problem, so something is working.

How is everyone else getting on?

ceegee · 15-03-2012 2:23pm

Please Kill Me wrote: »

Moved onto Step 2 of this yesterday. I guess it just gets harder now! :rolleyes: BUT, at the start I wasn't able to do ANY chin-ups, I can now do two sets of ten without a problem, so something is working.

How is everyone else getting on?

How long did you spend on step 1? Trying to get started on it at the moment but its hard to motivate myself to do wall pushups etc as theres little challenge. Was thinking of just skipping on to step 3 for some exercises

meijin · 15-03-2012 6:17pm

ceegee wrote: »

How long did you spend on step 1? Trying to get started on it at the moment but its hard to motivate myself to do wall pushups etc as theres little challenge. Was thinking of just skipping on to step 3 for some exercises

So can you easily do 3*50 wall pushups in 2-1-2 tempo?

If you have no problem doing step 1 progression, just try it for week or two - no harm in that. Some of them work slightly different muscles, or you can use it to focus on better form. But for some of them the better approach may be to start at the beginner or intermediate standard and slowly increase sets/reps every week. You'll get used to slow increases in the future.

I went back to step 1 for some exercises and going to spend 4 weeks on each after reaching progression step. Also I'm thinking about taking a week off after every 4 weeks of training, as it's quite intense.

I was trying out various schedules and found this one to suit me best so far:

Mon/Thu - leg lifts, bridges
Tue/Fri - pushups, pullups, fingertip pushups, bar hangs
Wed/Sat - squats, calfs
Sun - rest

Please Kill Me · 15-03-2012 6:53pm

ceegee wrote: »

How long did you spend on step 1? Trying to get started on it at the moment but its hard to motivate myself to do wall pushups etc as theres little challenge. Was thinking of just skipping on to step 3 for some exercises

About 3 weeks I think? Likewise, I thought it was easy enough to do too, but I was taking Paul Wades advice where he said not to just jump ahead because you find it too easy. So feck it, that's what I'm doing.

meijin wrote: »

So can you easily do 3*50 wall pushups in 2-1-2 tempo?

If you have no problem doing step 1 progression, just try it for week or two - no harm in that. Some of them work slightly different muscles, or you can use it to focus on better form. But for some of them the better approach may be to start at the beginner or intermediate standard and slowly increase sets/reps every week. You'll get used to slow increases in the future.

I went back to step 1 for some exercises and going to spend 4 weeks on each after reaching progression step. Also I'm thinking about taking a week off after every 4 weeks of training, as it's quite intense.

Yeah, that's pretty much it man.

King of Kings · 15-03-2012 10:45pm

on stage two now.
mixing it with 5/3/1 - using convict conditioning as a lot of my assistence work

level 2 is tougher.

squats, incline push up , abs thing are not bad - hit progression standard straight away.

the back one - which is essentially an inverted row - can get 3 sets of 25 done. my elbows hurt just as I try to hit 30. But confident in a few sessions I will.

crow stands were done - but not able to fully repeated.

the bridge one - wtf - I got 1 set of 15 done my my arms gave way.
how the **** am I gonna get 3 sets of 30 done?
Thinking this exercise will take the full month.

Please Kill Me · 16-03-2012 10:50am

King of Kings wrote: »

crow stands were done - but not able to fully repeated.

the bridge one - wtf - I got 1 set of 15 done my my arms gave way.
how the **** am I gonna get 3 sets of 30 done?
Thinking this exercise will take the full month.

PMSL! Crow stands I find difficult enough ATM. I can do 2 x20 sec ea, but I presume it'll get better? The bridge one is tough enough alright, a killer on the back of the arms for me.

meijin · 16-03-2012 11:08am

Please Kill Me wrote: »

The bridge one is tough enough alright, a killer on the back of the arms for me.

so maybe there is a reason bridges (and handstands) are recommended after completing step 6 (AFAIR) of other exercises?

I actually can't keep my hands in the place he suggests for straight bridges, and need to move it further back to keep the balance...

Short bridges are easy enough and focus mostly on the back, but further up more muscles get involved. I think I'll stay on short bridges for a while. :cool:

Mellor · 17-03-2012 2:22am

Just a heads up, google is working fine. A lor easier

luckylucky · 17-03-2012 1:53pm

Is there any recommended nutrition program to go with this - besides eating 'sensibly'?

Hanley · 17-03-2012 2:54pm

luckylucky wrote: »

Is there any recommended nutrition program to go with this - besides eating 'sensibly'?

Depends on your goals... What are they?

luckylucky · 17-03-2012 3:07pm

Hanley wrote: »

Depends on your goals... What are they?

Lose body fat - I'm at almost 28% body fat.
Want to be strong, fast and flexible, or at least stronger, faster and more flexible than I am now.
All-round healthier.

luckylucky · 17-03-2012 8:13pm

I've pretty much read all that pdf today - I really like it and his whole philosophy. Pretty much the kind of thing I was looking for. Could do with some other stuff thrown in though to shift some body fat.

Convict Conditioning.

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