Convict Training Pdf
PDF download. Download 1 file. My 'Convict Conditioning' Progress - Horizontal Split Clutch. Jul 8, 2012 07/12.
Read the page! Read our official before posting! Try the (RR) See our for more Rules Summary.
- 4 Ways to Improve Convict Conditioning System. You haven’t experienced that feeling of exploration and touching the history of physical training.
- No Weights, No Limits: An Interview With Paul Wade. In Convict Conditioning. He crafts an intricate narrative of bodyweight training through history.
Use the search, and read and before posting. No medical, injury, or pain related posts.
Post must be discussion/topic oriented, and follow the. Don't be a fucknugget. No advertising. Moderators have the final word. Click to read the full ruleset. Bodyweightfitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight movements like the planche, one arm chin-ups, or single leg squats. We do not frown on weights or barbells as another tool for training.
Convict Conditioning
Bodyweight Training Info. Bodyweight Fitness Tools.
Social Media. Recommended Subreddits. Hi bodyweightfitness. I've been doing Convict Conditioning for 2 1/2 years now and I've had gains and progress but it is mediocre for someone lifting for that long.
Here are my stats: Before: 5'6' 105 pounds (around) around 10% BF Now: 5'6' 126 pounds (My heaviest was 135 pounds but I was close to 20% BF back then) around 14% BF Routine: Mondays Warm-up sets: Kneeling Pushups 1x15 reps and Half Pushups 1x10 reps Working set: Full Pushups 3x15 reps on a 2 second up, 1 second hold and 2 second down motion Warm up set: Wall Fingertip Pushups 1x15 10 reps Working set: Incline Fingertip Pushups 2x10 reps Working set: Bar Hangs 3x1 min. Holds Warm up set: Hanging Bent Leg Raises 1x15 reps Working set: Hanging Frog Raises 1x12 reps Wednesdays Working set: Full Pullups Set 1: 11 reps; Set 2: 10; reps Set 3: 10 reps; Set 4: 9 reps; Set 5: 8; reps Total: 48 reps (Doing 5 sets instead of 2 because it is easier to progress this way kind of like a GTG technique) Warm up set: Short bridges 1x25 reps Warm up set: Straight bridges 1x40 reps Working set: Angled bridges 2x20 reps Warm up set: Straight bridges (hold) 2x10 secs.
Leg Raises
Working set: Angled bridges (hold) 2x10 secs. Fridays or Saturdays Warm up set: Crow Stands 1x30 secs. Working set: Wall Handstands 3x45 secs. Warm up set: Close Squat 1x15 reps Warm up set: 1/2 one leg Squats 1x10 reps Working set: Assisted one leg Squats 2x15 reps Working set: Double leg calf raises off the floor 4x55 reps These exercises lasts for an hour. I do push myself hard to beat my previous record but there are many times when I stall just like in Pushups.
I'm stuck in Full Pushups for I guess more than a year now. I have a small skeletal frame and I'm pretty short.
My goal weight is around 140 pounds at 12%BF. What do you think should I work on to achieve my goal weight, muscle mass and be able to do that coveted one-arm pushup, one-arm pullup etc.? Should I do another routine? I'm currently looking at the routine at startbodyweight.com Anyhow, do you also think I should eat more? I tried to bulk up back in late last year where my weight went up to 135 but I got a little bit fat. For the record the supplements I'm taking are Vitamin D, Zinc, Vitamin C and sometimes Melatonin to help me get better sleep. For bodyweight exercises you don't need to ease into the progression by doing lower intensities like you would if you were pulling heavy weight.
The most you'd need to do is grease the groove a little for pull-ups (shoulder dislocates), warming up your arms for straight arm work, do all of the body line holds, and do a good 5 minutes of wrist warm-ups. I personally suggest that people start from the most basic progression (at 3x5) and work your way up as opposed to picking a random progression and hoping that you can do the progression. If you find that it's super easy on that day, then feel free to go up a few reps or skip to the next progression entirely. But you won't if you have to do that until you actually start.
BWF is a lot more than just strength, it's also requires a lot of skill to make sure you do all of the exercises properly (completely bottoming out on pull ups for example). Remember that working out itself is not what gives you gains, the actual progressive overload is what makes you stronger, every workout should be you giving yourself 110%, just working out is not enough, you have to have the mindset of, what was I able to do last session, and how can I do that better this session.
It's easy after 2.5 years to just be nonchalant about it, but take it seriously, and you'll see progress, but only if you put in the hard work and sweat that is required. Congratulations for sticking with it for 2.5 years. No one can knock you for a lack of persistence. 2.5 years ago means you started CC roughly the same time I did, but then I went to Boot Camp which got me off the routine heavily. When I came back I just went back to general 'play' exercising, until I decided to give Strong Lifts a try, until 2 injuries in 5 months sent me back to calisthenics. I'm glad I've found this sub though, it's exactly what I've been looking for.
The routine in the side bar was mentioned by, but it might be easier going to see what has become the established opinion of BWF on Convict Conditioning. Best of luck! I'm currently trying the recommended routine and the strength work looks like this: First Pair If you can't do diamond pushups and horizontal rows yet (you haven't met the criteria listed on the exercise page), simply skip these for now.
3x5-8 Pullup progression paired with 3x5-8 Dipping progression Second Pair We recommend doing barbell work for legs. If you have access to barbells (and a squat rack), see below on how to incorporate this in the routine. 3x5-8 Squat Progression paired with 3x10-30s L-sit Progression Third Pair 3x5-8 Pushup progression paired with 3x5-8 Row Progression Does this mean I should do all those exercises every time I work out or only pick one pair?
Like on Mondays I will pick the first pair, then on Wednesday I will pick the second pair, and on Fridays the third pair (push-up and row progression)? How many reps are you doing per set and how much time do you rest in between sets?
You may need to reduce reps and increase rest time, or, probably a better option, go down one exercise in the progression that is to hard to finish. Real, lasting stregth and fittness is not a race. You're not helping anything if you're doing too much too soon. Better to start lighter and let your body get used to progressivily increasing difficulty over time.
Try scaling it back and working back up more slowly.
No Can you complete the intermediate standard reps? Yes Yes Next workout your first set’s rep total will be the average of the sets you just completed. The second set do as many as you can up to the intermediate standard 2 Can you complete the progression standard reps? 3 Next workout your first two set’s rep total will be the average of the three sets you just completed. The third set do as many as you can up to the progression standard Next workout your first set will be the beginner standard. The second set do as many as you can. Did you do at least the beginner standard?
When your average is 90% of the standard you are working on try to complete that standard. The intermediate standard is 2 sets of 25 if your previous average was 23 try to do the 2 sets of 25 Do a maximum of two sets for w arm ups. When starting up use level 2 for the exercises and one each of the level one intermediate and progression standards for the warm up. Once you reach level three at your discretion use two preceding level’s intermediate standard sets sizes for your warm up. Everyone needs to start somewhere. For the best results start with level two., no matter how strong you think you are.