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  1. #1
    Maro is offline Junior Member
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    Apr 2011
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    Default What to add to CC? Endurance and speed question.

    Hey guys,

    I've been training Convict Conditioning routine since januar and I want to add something t gain speed and endurance, typical martial arts exercises (I'm not doing any MA, just want to be faster). What would You recommend?

  2. #2
    Wild Pegasus is offline Senior Member
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    What kind of speed? Do you mean running speed or explosive hip action or something else?

    What kind of endurance? Are we talking strength endurance (kettlebell sport, for instance) or long distance running or biking? Swimming?

    There are different kinds of speed and endurance, and the kind you want determines the sort of training you need.

  3. #3
    Maro is offline Junior Member
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    Explosive hip action

    strenght endurance (but without weight)

  4. #4
    gtrgy888 is offline Senior Member
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    I personally use 24 or 32 kg kettlebell snatches 2-3 times per week on CC off days. If you work up to 100 snatches with 24 kg twice per week, you won't need to worry about any power or endurance deficits.

    If you have an aversion to lifting weights, 50 burpee box jumps onto a 24 inch box or sturdy chair in as little time as possible is a great power endurance builder I've used during vacations. Add 2-3 max speed hill sprint intervals afterwards, and you'll have a complete power endurance workout.

    I'm not just pulling these suggestions out of thin air. I've used these two workouts to finish Tough Mudder and hold my own during free sparring.

    If you have any interest in martial arts, I suggest finding a reputable school in your area. Merely possessing power is not sufficient. It's important to learn how to express it.

    I hope this helps you out.
    Last edited by gtrgy888; 10-13-2012 at 06:55 PM.
    CC Progress
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  5. #5
    md corral is offline Senior Member
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    I add swings to my CC. I'd say, based on wanting explosive hip action and strength endurance, swings are spot on.

    I like to do intervals of 30 seconds work, 30 seconds rest alternating 2 hand, left hand, 2 hand, right hand, 2 hand.... swings. I feel pretty good if I do 20 or 25 minutes of that with a 24kg bell.

    I also add in TGU's pretty much weekly because I've got shoulder problems and they help with that. Then have recently added in some of Geoff Neupert's double KB C&P ladders that he emailed about for a quick and big time sweat inducing workout. Ladders of 2 reps, 3 reps, 5 reps with the same number of horizontal pulls or regular or jack knife pullups for sets.

  6. #6
    kodo kb is offline Senior Member
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    HS swing. Do it.
    "I can't imagine how it WON'T work...save you not doing it." — Dan John

    "I never went to the gym to "work out". Rather I went to LEARN. The workout was incidental." — Dr. Ed Thomas

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