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Thread: 2-1-2 cadence

  1. #1
    dkennedy1001 is offline Member
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    Default 2-1-2 cadence

    Hi all,

    Newbie warning! I am just beginning to start Convict Conditioning training after reading through the book which is a great read. The one thing I read whilst reading throughout the posts on here is that it seems that the right cadence (nice word) is important doing these exercises and keeping to the 2-1-2 beat. I really want to do these techniques to the best of my ability and I really want to nail the 2-1-2 so I downloaded a free app for my Android phone called Mobile Metronome. This I have set to 60bpm with time signature of 3/4 and Beat Subdivision as 'a quarter note'.

    I may be tone deaf or doing these exercises wrong or something but this seems very slow for the exercises or else maybe Im just struggling at the correct speed! Would any Android users and CC experts be so kind to look at the app settings and tell me if this is roughly the correct speed I should be doing these exercises at please to help a newbie?

    On another note, I did the 3x25 knee tucks last night. My abs feel ok this morning but my hips on both sides feels a bit tighter than usual. Is this a desired outcome or was I doing them wrong? Felt like I was doing them right but maybe at the wrong tempo.

    Thanks a lot


    David
    Last edited by dkennedy1001; 06-29-2012 at 01:12 AM. Reason: Changed groin to hips. Think it is more them that is sore

  2. #2
    andrewpmeyers is offline Junior Member
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    Default Hips hurt

    Read the chapter on the Leg Raise. Coach states both the sit up and leg raise work the abs but there are two advantages to the leg raise. One, it does not require any equipment (pull up bar is later), and two, it works the hip flexors which makes it a more athletic movement.

  3. #3
    dkennedy1001 is offline Member
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    Default

    Thanks Andrew, havent access to the book at work at the moment but thanks for letting me know it is nothing to worry about.

    Anyone help me with the cadence please?

    Cheers

  4. #4
    jason10mm is offline Member
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    Default

    It is slow. It robs you of almost all momentum and makes every move very deliberate and precise. The biggest thing is to keep the pace through to the end of the set, I find I have a desire to speed things up, either to just get the pain over with or because I'm "cheating" by trying to sneak in some momentum due to fatigue. I tried a metronome but I found it to be distracting. After a few weeks the cadence comes pretty easily (and when in doubt, go slower :P

    EDIT- there was some discussion a few days back about whether or not there is a 1 second pause between reps, or just at the hardest part of the movement. I.e., is it really 1-2-1-2, or 2-1-2 with no pause between reps. I find it easier to keep a 1-2-1-2 pace with a pause between reps, otherwise I tend to start accelerating, but not pausing between reps can make some of the exercises a lot harder (like push-ups).
    Last edited by jason10mm; 06-29-2012 at 04:49 AM.

  5. #5
    green is offline Member
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    Default

    With 3/4 it's easier to do 1-2-1-2 cadence. Try 5/4 for 2-1-2. But then you must start after the first two tones. 2 clicks up - 1 click pause - 2 clicks down - and immediately back up.
    But as suggested above 1-2-1-2 might be better for some exercises.

    Sent from my HTC One X using Tapatalk 2

  6. #6
    DLS
    DLS is offline Senior Member
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    Default

    Remember that 2-1-2 is a ratio not a speed or a cadence. You can do a 2-1-2 very quickly or very slowly (as CC recommends) or somewhere in between.

    The concept surrounding the "1" is a pause between the concentric and eccentric movement that eliminates momentum forcing one to, as Pavel states, "use your strength".

    Regarding hip soreness, I'm like you. If I feel something after Abs exercises, it's almost always my psoas muscles, not my abdominals.
    Be well ... Lee.

  7. #7
    dkennedy1001 is offline Member
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    Default

    Thanks very much green, I will give 5/4 a go. Good info too DLS.
    Last edited by dkennedy1001; 06-29-2012 at 07:30 AM.

  8. #8
    ithink2020 is offline Member
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    Default

    I have Mobile Metronome installed for getting my barefoot running cadence correct. I'll have to try it with CC. I normally just say the rep count followed by Mississippi ("12 Mississippi"), but I have to say it five times (no pause between reps) or I loose track of what rep I'm on..LOL.

  9. #9
    green is offline Member
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    Quote Originally Posted by DLS View Post
    Remember that 2-1-2 is a ratio not a speed or a cadence. You can do a 2-1-2 very quickly or very slowly (as CC recommends) or somewhere in between.

    The concept surrounding the "1" is a pause between the concentric and eccentric movement that eliminates momentum forcing one to, as Pavel states, "use your strength".

    Regarding hip soreness, I'm like you. If I feel something after Abs exercises, it's almost always my psoas muscles, not my abdominals.
    Could you please clarify what you mean by 2-1-2 being a ratio? Since Wade clearly writes 2 seconds up - 1 second pause - 2 seconds down? And he often writes not to do the movements too fast?

    What am I missing?

  10. #10
    ad5ly is offline Senior Member
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    Default

    On page 43 of CC top of page, under section SPEED 3rd paragraph down - The tempo is in seconds. But I think that exactness down to the 10th of a second is not the intent. Being close is good enough. The idea is that any momentum is elimanated and movement is performed by muscles only. With a little practice you can get the timing down in your head while doing the moves. When the reps begin to get a little tough slow it down. Make a concerted effort to ensure that you are not rushing it when fatigued. Keep strength in the bank and you should never feel compelled to speed up..Dennis

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