My progress through Convict Conditioning

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

I take this approach sort of, I mix bodyweight with weightlifting exercises. My weakest point is cardio, so I'm slowly, but surely getting stronger in that area. I can almost run for 15 mins straight My ultimate goal is 45 minutes.

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

I went for time when I was in cross country. I wanted to do an 8k race in 31 minutes. My last clock out was 37 or 38.

Now I'm going for intense bursts. I lightly job, then I race a cyclist, or sprint up the 20 stories of my building. When I master all of the steps in convict conditioning, I'm going to add in weights. For now I'll keep it simple.

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Squats and Bridges

Squats
Warm up set 1 : 20 close squats
Warm up set 2 : 20 close squats
Work set 1 : 4 uneven squats with stabilizer
Work set 2 : 4 uneven squats with stabilizer
Work set 3 : 5 uneven squats with stabilizer
Work set 4 : 7 uneven squats with stabilizer
Work set 5 : 5 uneven squats with stabilizer (really milked this one)


Bridges
Warm up set 1 : 50 short bridges
Warm up set 2 : 40 short bridges
Work set 1 : 10 table tops
Work set 2 : 10 table tops
Work set 3 : 12 table tops
Work set 4 : 12 table tops
Work set 5 : 12 table tops

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

Pull ups

Pull up
14 quick pull ups
12 quick pull ups
10 second holds (with an uneven pull up grip) each side
10 close pull ups
2 uneven pull ups
6 second holds
2 uneven pull ups + 9 close pull ups

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

Yesterday, I did pull ups and squats

Squats
5 sets of 30 rep full&close squats, milking each one as much as I could. I noticed that my balance and strength weren't up to par in the uneven squat, so I took a step back and tried to get my ass-to-grass on the close squat by slowly bringing in each foot after a few squats until I could squeeze my body close together and balance myself in the proper position.
I'm not totally there yet, but I'm much close than I previously was.

Pull ups
Warm up set 1 : 8 Close pull ups
Warm up set 2 : 7 close pull ups
Work sets 1-6 : 1 uneven pull up

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

Push ups and Handstands

Push ups
Warm up set 1 : 20 close push ups
Warm up set 2 : 20 close push ups
Work set 1 : 9 uneven push ups
Work set 2 : 9 uneven push ups
Work set 3 : 9 uneven push ups
Work set 4 : 9 uneven push ups

Handstands
Warm up set 1 : wall headstand 2 minutes
Warm up set 2 : wall headstand 2 minutes
Work set 1 : crow stand 30 seconds
Work set 2 : crow stand 33 seconds
Work set 3 : crow stand 35 seconds
Work set 4 : crow stand 39 seconds (with knees resting on elbows. I'm getting very tired)

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

How often do you cardio ?

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

When I feel like it. I do more cardio when the weather is nice. It's snowing now and very cold. I could go and do stairs, but I'd rather not.

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Squats and Abs & Leg Raises

Squats
Warm up set 1 : 30 full squats (with decreased space between my feet until the last 5 were close squats)
Warm up set 2 : 20 PERFECTLY DONE close squats
Work set 1: 6 uneven squats
Work set 2 : 6 uneven squats

Abs & Leg Raises
Warm up set 1 : 10 russian ballet leg raises + 20 janda sit ups + 30 flat knee raises
Warm up set 2 : 10 russian ballet leg raises + 20 janda sit ups + 30 flat knee raises
Work set 1 : 30 flat bent leg raises
Work set 2 : 23 flat bent leg raises

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Push ups and Bridges

Push ups
warm up set 1 : 20 close push ups
warm up set 2 : 20 close push ups
Work set 1 : 10 uneven push ups
Work set 2 : 10 uneven push ups
Work set 3 : 10 uneven push ups
Work set 4 : 11 uneven push ups (I was going for 10, but i zoned out)


Bridges
warm up set 1 : 50 short bridges
warm up set 2 : 40 short bridges
work set 1 : 15 table tops
work set 2 : 15 table tops
work set 3 : 20 table tops
work set 4 : 20 table tops

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

Pulls ups and Leg raises+ab work

pull ups
Warm up set 1 : 10 close grip pull ups
Warm up set 2 : 10 close grip pull ups
Work set 1 : 2 uneven pull ups
Work set 2 : 2 uneven pull ups
Work set 3 : 2 uneven pull ups (these are getting easier)
Work set 4 : 2 uneven pull ups
Work set 5 : 2 uneven pull ups
Work set 6 : 2 uneven pull ups


Leg Raises
Warm up set 1 : 8 russian ballet leg raises + 20 janda sit ups + 30 flat knee raises
Warm up set 2 : 8 russian ballet leg raises + 20 janda sit ups + 25 flat knee raises
Work set 1 : 30 Flat bent leg raises
Work set 2 : 30 Flat bent leg raises
Work set 3 : 30 Flat bent leg raises (Still unmastered. I had to pause and rest for a couple of seconds at rep 26)
Work set 4 : 30 Flat bent leg raises

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Squats and Handstands

Squats
Warm up set 1 : 20 close squats
Warm up set 2 : 20 close squats
Work set 1 : 5 uneven squats (about 1/2 - 3/4 of the way there)
Work set 2 : 5 uneven squats
Work set 3 : 5 uneven squats (started holding weight ball to stabilize self)
Work set 4 : 6 uneven squats

Handstands
Warm up set 1 : 2 mins wall headstand
Warm up set 2 : 2 mins wall headstand
Work set 1 : 32 seconds crow stand
Work set 2 : 33 seconds crow stand
Work set 3 : 1 minute crow stand (I let my knees rest on my elbows just to see how long i could last. My balance sucks though)

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Push ups, Pull ups and Bridges

Push ups:
Warm up set 1 : 20 close grip pushups
Warm up set 2 : 20 close grip pushups
Work set 1 : 11 uneven push ups
Work set 2 : 11 uneven push ups
Work set 3 : 11 uneven push ups
Work set 4 : 11 uneven push ups
Work set 5 : 11 uneven push ups


Pull ups
Warm up set 1 : 10 close grip pull ups
Warm up set 2 : 10 close grip pull ups
Work set 1 : 2 uneven pull ups
Work set 2 : 2 uneven pull ups
Work set 3 : 3 uneven pull ups
Work set 4 : 3 uneven pull ups


Bridges
Warm up set 1 : 50 short bridges
Warm up set 2 : 40 short bridges
Work set 1 : 20 table tops
Work set 2 : 20 table tops
Work set 3 : 20 table tops
Work set 4 : 20 table tops

[eow. Member of the Month April 2013 Find all posts View Profile Close eow.]

I always chuckle at the phrase "convict conditioning." Are you going to be the strongest rapist who ever lived?

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

I always chuckle at the phrase "convict conditioning." Are you going to be the strongest rapist who ever lived?

Convict Conditioning isn't about being a convict or glorifying it. As it is described in his book, Paul Wade views these movements to build functional strength as a means of survival. A person needs to look big and be physically powerful if he is to survive there.
There's a lot of debate whether or not Paul Wade is even a real person (A lot of people think he is in fact Pavel Tsatsouline) but the concept stays the same.