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Thread: Injuries Healed with Convict Conditioning

  1. #1
    Jethu is offline Member
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    Default Injuries Healed with Convict Conditioning

    So I'm curious to hear some stories from people who use or have used the principles in Convict Conditioning. What injuries or areas prone to injuries have been fixed by following Coaches methods?

    Mine are:
    -Fixed a lifelong weakness when pushing or lifting with my hand straight out in front of me. Used to strain my anterior delt even lifting a glass of water the wrong way. Not any more.
    -Rehabbed a severe MCL sprain due to overstretching by going back to step 1 and 2 of the Squat series. Retained full knee stability.
    -Chronic lower back pain in the spine is nearly completely gone. Only occasionally get some stiffness/minor aches.
    -Cured inner elbow pain in my right arm during pulling work completely.
    -Nearly cured a tight hip flexor issue that causes hip pain when I pull my knee up to my chest.


    I'm interested to hear other's experiences with the healing effects of calisthenics.
    jhelton2 likes this.

  2. #2
    ad5ly is offline Senior Member
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    Step one wall pushups healed my left wrist, which for many years I could not do regular pushups without pain. Also helped with healing my shoulders. The early steps of CC can provide healing in many instances as long as they are done with rehab as the priority, and not as a workout where making rep PRs is has top priority. Slow and sensible with adequate time to heal is what works....Dennis

  3. #3
    amar654 is offline Member
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    Lower back definitely, I still lift weights regularly and cycle in most of the calisthenic movements every now and then, but bridges and leg raises wil always be consistent in my workout

  4. #4
    Jethu is offline Member
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    It should be noted that when I started my journey to better health and fitness 15 months ago, I was in terrible shape for the most part. I was skinny and weak my entire life until I hit my mid 20's, had kids, and settled into adult life. In just a few short years I gained 50+ pounds and my body was starting to break down on me. So I decided that things had to change.

    I started with General Fitness type stuff- jumping jacks, running in place, etc. As I got deeper into it, I started doing things I remembered from football training and Phys Ed. I managed to do my first pushup and squat in over 15 years, but it wasn't enough. I googled ways to build strength with bodyweight and came across CC, it was exactly what I needed so I bought it and have followed it religiously. I felt like a fat weakling 2 years ago. When I achieved the progression standard for regular pushups 2 months ago, I felt like superman. 2 months later, I am one rep short of achieving progression standard for close pushups.

    I was broken when I bought the book. 1 year later, I'm stronger than I've ever been, even in my football days- I was a wide receiver, so the coaches never really focused on strength with me anyway.

    Sorry for the long posts guys, I tend to be longwinded.
    Last edited by Jethu; 03-20-2015 at 05:58 PM.

  5. #5
    md corral is offline Senior Member
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    I had a shoulder surgery on my right shoulder to repair a torn labrum and some AC joint arthritis in ~2011. I used CC as a huge part of my rehab. Today my right shoulder is stronger than my left. I started right at the beginning when I could after my doc's mandated PT and did CC by the book. I credit it as a HUGE part of getting my shoulder health back.

  6. #6
    Eoin Kenny is offline Senior Member
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    That's awesome! Judging by your sig you got that last close grip push ups yeah? I wish I had started with CC when I started fitness 16 months ago. I've been using it for around 4 months now.

    In regards to your initial question. My biggest win so far is getting rid of an annoying clicking sound in my left elbow everytime I did a push up. I'm hoping to do the same for pull ups now when I get to step 5 there. Doing 15 five second half pull ups is pretty hard lol.

    How are basketball squats for you?

  7. #7
    Jethu is offline Member
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    Quote Originally Posted by Eoin Kenny View Post
    That's awesome! Judging by your sig you got that last close grip push ups yeah?

    How are basketball squats for you?
    My next pushup session will be in 2 days, I'll nail that last rep for sure. I'm working with heavy/light programming where I'll do a couple sets of a heavy exercise (currently 2x9 unveven pushups) followed by a couple sets of a lighter version (close pushups, 1x15 + 1x14 last session).

    I use a wooden box about 6 inches tall for my uneven squats (I don't own a basketball and don't want one), and man it's brutal. I'm still carrying some chub on my belly that refuses to go away and it pushes against my leg at the bottom, making balance a huge factor and I can't quite go all the way down without falling on my ass yet. I'll do a couple sets as far as I can go, then I'll hold onto my counter to help with balance and do a few sets ass to grass. I had trouble with close squats for the same reason, but Coach allows a counterweight to be used, so I took advantage of that with a 10 lb. dumbell.

  8. #8
    Eoin Kenny is offline Senior Member
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    Quote Originally Posted by Jethu View Post
    I use a wooden box about 6 inches tall for my uneven squats (I don't own a basketball and don't want one), and man it's brutal.
    Have you seen my Vlog posts when I talk about that exercise lol? I have a basketball and don't see any hope for the exercise. Even when I use a door frame for support it's still so god damn hard. You can just about do it if you don't do a full range of motion, but when you press your hamstring against your calf your non working leg is pointing so far up that you naturally fall back. I think it could be possible if you had great hamstring flexibility and strength enough to do normal pistols. I'd rather do 2x20 assisted pistols personally, I think it'd be a better step 7. I'm doing that now and it's working. Although I am thinking of trying to GTG with my legs for a few weeks to see if I can break through to step 8 that way.

  9. #9
    ComradeCat is offline Senior Member
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    I was one of those that gets that clicking sounds in the knees whenever I squat. I didn't realise that it has practically gone away now. I didn't have other injuries or problems before I started CC otherwise.

  10. #10
    hoxton is offline Member
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    I am busy re-habbing a left wrist injury and tendinitis in my elbows. Im due to start cc from the beginning in two weeks time ill post back in six months and let you know how its going.

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