Convict Conditioning

[blink2000 Senior Member Find all posts View Profile Close blink2000]

http://www.dragondoor.com/b41.html

"How Do YOU Stack up Against the 6 Ultimate Measures of a TRUE Man?
According to the tenets of Convict Conditioning a TRUE man can achieve:
AT LEAST one set of 5 one-arm pushups each side—with the ELITE goal of 100 sets each side
AT LEAST one set of 5 one-leg squats each side—with the ELITE goal of 2 sets of 50 each side
AT LEAST one set of 1 one-arm pullups each side—with the ELITE goal of 2 sets of 6 each side
AT LEAST one set of 5 hanging straight leg raises—with the ELITE goal of 2 sets of 30
AT LEAST one set of 1 stand-to-stand bridges—with the ELITE goal of 2 sets of 30
AT LEAST one set of 1 one-arm handstand pushups—with the ELITE goal of 1 set of 5"

What do you guys think of this book?

[kingpole Retired ModeratorPEGym Hero Find all posts View Profile Close kingpole]

I could never do pull ups.

[Dedalous Junior Member Find all posts View Profile Close Dedalous]

I love CC

I have the book and i think it´s awesome. I rate it as 10 out of 10. It is a system of strenght training using only bodyweight exercises. You only need a Pullup bar to do it, and can workout at home. That´s what i do. My training consists of doing Convict Conditioning and Enter the Kettlebell (another book of Dragon Door, but that uses Kettlebells, of course), and I workout at home. My progress is constant, and I am very happy with both, and recomend both programs to anyone.
If you like bodyweight exercises, you´re gonna love the book, if you don´t like, maybe the book will change your thoughts. You can check Dragoon Door forum, to see what other people think about the book, but the overall responses are very good.
Dragond Door Forums- http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/
Some good threads about CC - http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/142449-cc-progression-status-thread-anyone.html
http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/145055-convict-conditioning-program-progress.html
http://kbforum.dragondoor.com/kettlebells-strength-conditioning-forum/144890-convict-conditioning-survey.html
Like I said, I love the book and would recommend it to anyone that asks my thoughts on it, so I think you should by this book. But do a research about it and see if you´ll like it. If you have any questions, please ask.

[blink2000 Senior Member Find all posts View Profile Close blink2000]

Awesome, thanks for the information Dedalous.

I am impressed with the book (convict conditioning) because it shows you how to progress from easier to more difficult exercises. When I was younger I could do 1 arm pull-ups but it was a beast, and I honestly couldn't ever teach it to anyone. I am tempted to get this book so I can work up to 1 arm pull-ups again, and perhaps even be able to do them while I'm slightly overweight

A lot of bodybuilders or good athletes probably can't do some of the bodyweight exercises. Perhaps this is why I think the book does fill a gap (that is worth filling).

I have been looking into kettlebells lately as well. I think if I combined some of these oddball excercises (convict conditioning, and kettlebells) with a normal weightlifting routine, and with stuff like P90x I could become pretty well-rounded. Currently I use P90x for cardio, and I'm happy with it. My diet isn't perfect, but the pounds are slowly melting away...

[bobberick Senior Member Find all posts View Profile Close bobberick]

Hmmm... Very interesting. I'd love to maybe look at this book. Growing older, I've enjoyed body weight exercises more (along with having three kids making gym time difficult). This might be the proper motivation and guidance to help me exercise at home.

[Pegasus AdministratorPE Gym EditorPEGym Hero ☺ Admin of the Month Mar 2015 Find all posts View Profile Close Pegasus]

One arm chins from a dead hang are rare, especially if you are not a lightweight. Repeat from a dead hang. Again most 2 arm hanstand pushups I have seen are in the end range, don't think I have seen a 1 hand live.

[blink2000 Senior Member Find all posts View Profile Close blink2000]

I could do 1-arm pullups while I weighed 190lbs or 200lbs. I'm just a little under 5'10", but I usually round up (on the height). I don't have the advantage of short arms either; my arm-span is 6' 1"+ (a little beyond that).

I'm working on getting there again (back in shape).

If I can do it at 200lbs, I'm sure a guy could do it at 250lbs. It is quite hard on the ligaments and connective tissues--only someone in really good shape should even attempt one-arm pull-ups. I suppose at 250lbs a 1-arm pullup might be the equivalent of a 480lb pull-down with both arms.

While hand-stand pushups are difficult, I think very few exercises are as difficult or intense as a 1-arm pullup.

[GTO Retired ModeratorPEGym EditorPEGym Hero Find all posts View Profile Close GTO]

I could never do pull ups.

Yup - takes me outta the running as well ... the other stuff is possible (in time ...)

[blink2000 Senior Member Find all posts View Profile Close blink2000]

Yup - takes me outta the running as well ... the other stuff is possible (in time ...)

Shoulder injuries? I've had friends with shoulder injuries that don't seem to heal, even after 10 years... (with repeated rehab attempts).

[Pegasus AdministratorPE Gym EditorPEGym Hero ☺ Admin of the Month Mar 2015 Find all posts View Profile Close Pegasus]

If you can do a 1 arm chin and again I must say from a dead hang, at 200lb then you are strong, at least in that movement.

However the full range /dead hang thing is a big issue, if your range is shorter, far less strength is required.
This seems a big issue in the gym in general and with many exercises.

[blink2000 Senior Member Find all posts View Profile Close blink2000]

I was doing a 1-arm pullup with either arm from a deadhang (I could possibly have done 2x in a row, but the strain on my ligaments and joints was so harsh that I usually didn't want to do it more than once). Also, even though I 'easily' had the strength to do it, my ligaments or connective tissues would hurt for a day or two after sometimes. I think it would be awesome to get to that point again--it has been several years since I have been able to do this (I let work and things like that take over my life; I didn't maintain it).

I would say anyone who can do all these things must be in pretty good shape:

"How Do YOU Stack up Against the 6 Ultimate Measures of a TRUE Man?
According to the tenets of Convict Conditioning a TRUE man can achieve:
AT LEAST one set of 5 one-arm pushups each side—with the ELITE goal of 100 sets each side
AT LEAST one set of 5 one-leg squats each side—with the ELITE goal of 2 sets of 50 each side
AT LEAST one set of 1 one-arm pullups each side—with the ELITE goal of 2 sets of 6 each side
AT LEAST one set of 5 hanging straight leg raises—with the ELITE goal of 2 sets of 30
AT LEAST one set of 1 stand-to-stand bridges—with the ELITE goal of 2 sets of 30
AT LEAST one set of 1 one-arm handstand pushups—with the ELITE goal of 1 set of 5"

I think this type of workout is awesome for someone who has a job that requires a lot of travel. That has also been why things like P90x / Insanity appeal to me--some of the workouts don't require any equipment whatsoever (other than a DVD player or a TV that can accept an HDMI cable).

Most of my life I have been dependent on a gym for working out. At times I have gotten really out of shape when I haven't had access to a gym. I have been trying to learn new ways to work out so that never happens again. I am guessing other people have had similar experiences, which is probably what creates appeal for books like this (convict conditioning).

[Batwoman Moderator ReservePEGym Hero Find all posts View Profile Close Batwoman]

Can somebody tell me about kettlebells? They look interesting. I have some really basic questions about them.... like do you have to have two or just one to do the workouts?

I run 3-6 times a week and am looking for things to do on my off days from running, especially now that winter is coming.

[GTO Retired ModeratorPEGym EditorPEGym Hero Find all posts View Profile Close GTO]

Shoulder injuries? I've had friends with shoulder injuries that don't seem to heal, even after 10 years... (with repeated rehab attempts).

Yeh - wasn't a significant injury though. Limits me in the weightroom/gym at times too

[aidan784 Senior Member Find all posts View Profile Close aidan784]

For those interested, I actually found the book on scribd. I can't access it because I'm on my phone. Just search for it on scribd.com or google 'scribd convict conditioning'.
From reviews I read, the interesting thing for me seems to be the progression, starting at zero if necessary, like me, and progressing. Building a solid foundation, almost like we look for here at the PEgym .

[Pegasus AdministratorPE Gym EditorPEGym Hero ☺ Admin of the Month Mar 2015 Find all posts View Profile Close Pegasus]

Bw you can do many exercises with 1 but 2 is better. They are very good for functional/dynamic; strength/power.