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  1. #1
    DTris is offline Senior Member
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    Default Convict Conditioning workout schedule

    Hey I just got CC, great book, and I am going to start the progressions. I want to still do the PM at the same time and I was just curious how other people are working the CC into their routine. Did you begin with the basic schedule in the book or something different? Do you do them on PM off days or on the same days?

    I was thinking of using the beginner breakdown of two exercises per workout but doing it on PM days. That would give me 3 full days off per week.

  2. #2
    Shumba is offline Member
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    Men with a gymnastics background, women and girls and seem to be more natural with handstands and bridges, and I would not stop them from starting with the six-exercise Good Behaviour program. For the rest of us, the four-exercise New Blood is a good start. The approach in the book is that you need to advance with pushups before doing the handstands in the Good Behaviour program.

    Beyond that, people are creating all kinds of hybrid programs including VWC, PTP, ETK, etc. My suggestion is that you schedule these exercises for different times of the day or different days. The CC exercises require a certain degree of focus and you might just end up running mechanically through them if you combine them with other stuff. After two or three months you might find that even the Good Behaviour program in isolation is not helping you give each exercise the focus that you are looking for, and you can then skip to the Veterano program.
    Last edited by Shumba; 05-03-2010 at 09:52 AM.

  3. #3
    eltorrente is offline Senior Member
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    I workout 3 times a week, and alternate between CC and another program I made up with Weights and KB training.

    In my CC workout, I do all the exercises, one after the other. I just start with the most difficult ones (for me) first, rest 2-3 minutes between sets, and rest 3 minutes between exercises. I finish with grip and forearm work, and finally 5 minutes of TGU's. It's a great workout.

    Just figure out something that your body can handle and recover from.

  4. #4
    noremorse is offline Senior Member
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    When I first devoured CC I decided that the New Blood program worked just fine as long as I upped the volume. CC makes for a good early morning workout so I opted for a 5-6 day a week split

    Pushups/Leg Raise series
    Pull ups/Squat series

    Two types of movements a day, done back to back (think more EDT). About 1-2 warm up sets a piece; 2 work sets a piece. Choose a rest day or two.

    I'm adding ETK tonight so I'll be going remedial on the bell and getting more stretches in during the day. Think of it as two opportunities a day to get more supple and limber.
    Ramon Acosta, FMS: Level 1

    Train like you're taking over the world...

    Then practice in a small corner of it.

  5. #5
    DTris is offline Senior Member
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    Well I did the Wall Pushups and the Knee Tucks today and then when I went to do my Manmakers about an hour later my lower back got too tired so I could only do 8 minutes instead of 12. I can't believe how challenging the beginning progressions are at the cadence he says to use. I may have to switch that around and maybe do the leg raise progression on the TGU days instead and the pulls and squats on the swing days.

  6. #6
    ShuriteKempo is offline Senior Member
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    DTris search for the CC progression thread it has some interesting posts. I have not posted in it lately because I am still on the same levels.
    [CENTER][B][SIZE=3]The Do of Kempo[/SIZE][/B][/CENTER]
    [CENTER][SIZE=5][SIZE=2]Think of yourself as a bladed weapon that requires sharpening daily. Remember the finest edge will dull the quickest, so don’t rest on past accomplishments, keep training. As your technique becomes sharper your skills will be more difficult to improve, then you must increase the realism and intensity of your training. To live the martial way one must train their entire lives.[/SIZE][/SIZE][/CENTER]

    [CENTER][SIZE=5][SIZE=3]Sensei Gary Music Chief Instructor SKTA & OKC[/SIZE][/SIZE][SIZE=5][/SIZE][/CENTER]
    [SIZE=5][CENTER]RKC cert II[/CENTER]
    [CENTER][/CENTER]
    [/SIZE][CENTER][URL="http://www.ohiokettlebellclub.com"]www.ohiokettlebellclub.com[/URL] HKC Ohio[/CENTER]

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