Topic: Convict Conditioning Body-weight Strength Training (Read 5806 times)

kazeboom · « **on:** October 05, 2011, 10:02:37 PM »

Over the past few month I have become very interested on body-weight strength training. I stopped lifting weights about 2 years ago, but recently I decided I wanted to get my strength back up but I did not want to go back to lifting weights. I've always been interested in body-weight exercise's and how developed the bodies of gymnast's are with out ever lifting a weight. I have been doing push-ups and pull-ups and wall squats. I have made some gains from doing my own made up thing. In two months I went from 6 pullups to 13 and my pushup count went from 27 to 42. I had no real routine and I wanted some type of structure, but didn't really know where to look. One day I stumbled upon the book Convict Conditioning.

I decided to purchase the book Convict Conditioning by Paul Coach Wade. I want to give credit where credit is due. So I will tell you that I first heard about this book while reading a post on bboy.org by the member Sprintos. He described the book briefly and it peaked my interest. I ordered it the same day. It hasn't arrived yet but I will write and update when it gets here.

Here is a brief description of Convict Conditioning and the 6 exercises it focuses on:

1. Pushups
2. Pullups
3. Handstand pushups
4. Squats
5. Leg raises
6. Bridges

The book has exactly the kind of routine/structure I was looking for. It is laid out with a 6 set of 10 progressions. The book will take you to a point of where you can perform the following:

1. 5 one arm pushups
2. 5 one leg squats
3. 1 one arm pullup
4. 5 hanging straight leg raises
5. 1 one arm handstand pushups
6. 1 stand-to-stand bridge

The book should be here in a couple days. When it gets here I will look through it and write an update. In the meantime if anybody has already got there hands on one please share you're experience.

Until then here is link to read more about the book Convict Conditioning

Please visit and Like the Convict Conditioning facebook Page

I also bought the book Relax into Stretch by Pavel Tsatsouline. In my younger days I was flexible. It seems now though that no matter how much I stretch I'm just not getting anymore flexible. So I decide to go the scientific route to reach my goals. I will report on that too.

kazeboom · « **Reply #1 on:** October 07, 2011, 01:29:55 PM »

My copy of Convict Conditioning arrived today. I skimmed thru it briefly but I have a full plate for the rest of the day so I will have to wait until late tonight or tomorrow to look at it. Stay tuned.

kazeboom · « **Reply #2 on:** October 11, 2011, 01:51:18 AM »

I added some pics from the book to the facebook page. http://www.facebook.com/convictconditioning

kazeboom · « **Reply #3 on:** October 13, 2011, 12:15:09 AM »

Convict Conditioning is made up of 6 exercises. The book calls them 'The "Big Six" Movements. there are ten steps for each exercise. Step one being the beginner step and step 10 being the Master Step. For example, handstand pushups the tenth step (master step) is the one handed headstand pushup. Each step has 3 standards, Beginner standard, Intermediate standard and the Progression standard. Each of them is as the name implies. You need to go thru each standard before you move on to the next Step in that exercise's progression. Here is an example of the standards for Step 3 in the pushup series

Step 3: Kneeling Pushups
*Beginner standard: 1 set of 10
*Intermediate standard: 2 sets of 15
*Progression standard: 3 sets of 30

Once you can cleanly complete the 3 sets of 30 in the Progression standard then you are ready to move on to the Beginner standard of Step 4.

Before I started the program I wanted to go thru each of the Big Six exercises and see where I was at. I figured that I would fare OK in the upper body strength exercises. However, most of you don't know that I was in a terrible motorcycle accident years back that paralyzed for a while and also the amputation of my left foot. I can walk today, however, not all the muscles in my legs are firing. And of course I have a below knee prosthesis on my left. Here is my results.

- Pushups - completed the Progression Standard (2 sets of 20) for Step 6; Close Pushups (hands together in a diamond). Close pushups are sometimes called diamond pushups or heart pushups
- Squats - completed the Progression Standard (3 sets of 30) for Step 3; Supported Squats (hands on a waist high counter. These are full squats; hamstrings touching the back of the calves, feel flat on the floor for the entire movement. My balance and legs are really week so I had to support myself from falling backwards by holding on the the counter vs just placing my palms on the counter as the book instructs. Even though I completed the reps in the Progression standard for Step 3 I am in no way ready to move on to Step 4. I will be here at Step 3 for a while until I can do it with just my palms on the counter.
- Pullups - completed the Progression Standard (2 sets of 10) for Step 5; Full Pullups. (overhand)
- Leg Raises - completed the Progression Standard 2 sets of 15 for Step 6; Hanging Leg Raises.
- Bridges - completed the Intermediate Standard (2 sets of 25) for Step 1; Short Bridges. As you can see my core, back, abs and hip-flexors are very, very weak.
- Handstand Pushups - completed the Intermediate Standard (30 seconds) Step 2; Crow Stands. I actually held it for 36 seconds. I think I could have done a full 60 seconds which is the progression standard, but mind you I did this exercise last and my arms were already wasted from the diamond pushups, pullups and then hanging for the leg raises. I will try the crow stands again one day when my arms are fresh and see how long I can hold it. UPDATE: FOUR DAYS LATER WHEN MY ARMS WERE FRESH I HELD THE CROW STAND FOR 1 FULL MINUTE (62 seconds to be exact). This means that I am actually at the Progression Standard for Step 2.

So there you have it. That's where I am strength wise when it comes to the Convict Conditioning program. As you can see, for the legs and core

exercises I am at the lowest steps. However, even with my problems thought I think I can bring my strength up in these areas significantly. My jiu-jitsu really suffers due to how weak my core and legs are. They were a lot weaker a year and a half ago. Jiu-jitsu has made them stronger but the gains have been very slow. As good as jiu-jitsu is its not strength training. I should have started some core training years ago, all I did was left weights. So I got some half way decent strong arms and chest from that but nothing for my core.

Lastly, the author Paul Wade strongly suggests that everyone starts at Step 1 for the exercises. Even people at advanced levels. He says "I always advise people new to calisthenics - no matter how strong they are - to begin with the first exercise." ..."It will strengthen joints, teach coordination, balance, timing and cadence... good core strength..." I have a lingering rotator cuff issue on my right side. Which has even hampered my pushup progress. But now that I see there are some beginner exercises to the regular full pushup I realize that this would fix my shoulder issue. These beginning steps will be easy to do but I need to strengthen and fix this rotator cuff issue now if I want to make it to the Convict Conditioning Master Steps (Step 10) for the pushups and handstand pushups.

kazeboom · « **Reply #4 on:** October 18, 2011, 01:27:45 PM »

The book also has different training routines. I have already chosen the routine I'm going to follow. I started it last week on Wednesday. Two days after I did my initial evaluation of myself to see where I stood with each of the exercises.

I will write an update soon on all the routines and the routine I chose to follow.

kazeboom · « **Reply #5 on:** November 11, 2011, 05:33:44 PM »

There are five different training programs in Convict Conditioning. I have listed them here are from beginning to advanced:

1. New Blood
2. Good Behavior
3. Veterano
4. Solitary Confinement
5. Supermax

I am not going to get two in depth of the programs because I dont want to give away the whole book. But I can tell you that I choose the Good Behavior routine.

1. New Blood - This is for beginners that have just started a strength excersice program. Only two workout days per week and only 4 of the Big 6 exercise being performed.

2. Good Behavior - This is the routine I choose. It consist of a Monday/Wednesday/Friday split routine. Performing 2 of the Big 6 exercises performed each session. For example on Monday you may do pushups and leg raises, on Wednesday you do 2 different exercises and then on Friday the remaining 2 exercises.

3. Veterano - Monday thru Saturday, 1 exercise per session. Sunday off.

4. Solitary Confinment - "...the Big Six performed over a three-day cycle, repeated twice over seven days." However, there is also some extra work added to the Big Six to strengthen the neck, hand grip and calves.

5. Supermax - Monday thru Saturday. 2 exercises per day; 10 - 50 sets per exercise. Yes you read that correctly. Basicaly you would up to as many as 100 sets per day. You can spread this through out the whole day if you wish.

kazeboom · « **Reply #6 on:** January 05, 2012, 02:32:05 PM »

Here is a short update on my pushup and rotator cuff progress. I will write more about my progress on the other exercises soon.

Pushups: I've had chronic rotator cuff pain in my right shoulder for the last 10 years or more. It was painfull when doing regular pushups and even the much easier kneeling push ups (pushups from the knees). Though I could do 42 consecutive regular pushups and 2 sets of 20 Diamond pushups I decided to stay at the lower level of Step 2 (incline pushups - hands on a kitchen counter top or desk and feet on the floor) in an effort to heal, repair and strengthen my rotator cuff. As this is one of the recommendations by the author of the book; that, even if you have the strength to start with the more advanced levels its better to start at the lower levels to strengthen your joints. Incline push-ups are very easy to perform so it was quite difficult to stay the course and continue to do this exercise for 2 1/2 months without wanting to jump right back to regular pushups. But it feels good to report that my shoulder is close to being fully healed. Last night I performed kneeling pushups for 3 sets of 15 without any shoulder pain. I could have done more but why push it. I will continue to do a mix of incline and kneeling pushups until to further strengthen my shoulder before I move on to regular pushups. This seems to be getting into a long process but without my shoulder being fully healed I will never be able to make the strength gains. As they say, we are only as strong as our weakest link.

Alan · « **Reply #7 on:** February 25, 2012, 10:02:51 PM »

I am looking at the book on Amazon right now.

kazeboom · « **Reply #8 on:** February 26, 2012, 03:28:12 PM »

Cool! Let me know if you have any questions.

kazeboom · « **Reply #9 on:** March 11, 2012, 05:01:45 PM »

Have you started reading the book yet? And I'll be bringing a hat up to you this week.

kazeboom · « **Reply #10 on:** March 17, 2012, 01:46:10 AM »

My rotator cuff is still doing good. I was sick the last two weeks but started today back to my routine. Although I'm strong enough for level 7 of the push up series I don't want to take a chance with my shoulder. I'm going to continue with the knee pushups for awhile. I did add a twist though. I'm doing them from my fingertips. figured why not go ahead and make my fingers and hands stronger.

Alan · « **Reply #11 on:** April 13, 2012, 08:01:18 PM »

I have had the book for a while now and I am just now about to crack it open. Dang i procrastenate to much.

kazeboom · « **Reply #12 on:** April 15, 2012, 09:06:30 PM »

Procrastinate is my middle name lol. Let me know how you like it.

CWH · « **Reply #13 on:** April 26, 2012, 02:47:21 AM »

I ordered this book about 6 months ago on suggestion from a friend.

I can do the one arm push ups (25 per arm) and one legged squats (10 per leg).

I still do the handstand pushups as well. But I failed to continue the program because I still prefer weights.

I've been doing alot of Coach Dos's Cardio Strength Training (Complex, Density, and some Tabata) to get conditioned for BJJ.

Alan · « **Reply #14 on:** April 26, 2012, 05:13:39 PM »

Sweet, I am being very sissy when it comes to this workout. However I have nothing but time in the world now and I am going to ramp it up. It is nice to have another person we can converse with. Welcome to Florida Fighter CWH

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