The world’s premier network for those seeking to share and discuss high-impact,high results, super practical information for the developmentof superiorphysical performance.
Page 1 of 3 123 LastLast
Results 1 to 10 of 21
  1. #1
    hellcha is offline Junior Member
    Join Date
    Aug 2014
    Posts
    21

    Default Workout pace for higher steps in Convict conditioning

    For strength training, the Coach suggests that we should follow a low speed in order to eliminate momentum. The rythm 2-1-2 is a good rule, from what he proposes.
    This becomes very hard once I get on to higher levels. For instance, now I'm at step 5 of the pushup series but stuck at 2 sets of 15 reps. It seems impossible to add another rep with this speed and to reach the progression standard.

    However, in a lot of videos on youtube, and even in Al Kavadlo's, the movements are often executed at quite a fast pace. And their bodies show that they still make gain, in term of strenth and mass, with this speed.

    So now, should I increase the speed in workout to be similar to what others are doing or just stick with the 2-1-2 rhythm?

  2. #2
    Maelstrom's Avatar
    Maelstrom is offline Administrator
    Join Date
    Nov 2008
    Location
    Florida
    Posts
    347
    Blog Entries
    1

    Default

    Great questions!

    Personally, I experiment with speeds, especially when progressing to the next step -- and as much as I hate to admit this, at first the 2-1-2 may need to be more of a goal, at least in the very beginning.
    _____________________________________
    Adrienne Harvey, Senior PCC Instructor, RKC Level 2, CK-FMS, Fitness Strategist, Content Strategist
    Personal journey blog, recipes, workouts and fun:
    http://www.giryagirl.com

  3. #3
    Eoin Kenny is offline Senior Member
    Join Date
    Jan 2015
    Location
    Ireland
    Posts
    625

    Default

    I had a similar problem when I got to step 6 push ups. I was stuck at around 20, 17 for many many weeks. Sometimes I'd get 2x20, but only if I allowed bad form.

    I do think there comes a time, when at these reps the workouts are more endurance based. The best way to increased your endurance is to add frequency along with your volume. How often do you train the push ups?

  4. #4
    Chris Hansen is offline Senior Member
    Join Date
    Nov 2008
    Posts
    1,986

    Default

    I thought I read that the 2-1-2 cadence is more for the earlier steps?

  5. #5
    hellcha is offline Junior Member
    Join Date
    Aug 2014
    Posts
    21

    Default

    Quote Originally Posted by Eoin Kenny View Post
    I had a similar problem when I got to step 6 push ups. I was stuck at around 20, 17 for many many weeks. Sometimes I'd get 2x20, but only if I allowed bad form.

    I do think there comes a time, when at these reps the workouts are more endurance based. The best way to increased your endurance is to add frequency along with your volume. How often do you train the push ups?
    Well, I have been following the New Blood v2.0 for nearly a year now. So frequency would be 3 times per 2 weeks.

    @Chris Hansen: the book only mentions about this cadence for overall pushup exercises. However, in the DVD, the author does say that for advanced steps, you can add some little speed due to the sheer difficulty of the movements. This is kinda confusing.

  6. #6
    Eoin Kenny is offline Senior Member
    Join Date
    Jan 2015
    Location
    Ireland
    Posts
    625

    Default

    Quote Originally Posted by hellcha View Post
    Well, I have been following the New Blood v2.0 for nearly a year now. So frequency would be 3 times per 2 weeks.

    @Chris Hansen: the book only mentions about this cadence for overall pushup exercises. However, in the DVD, the author does say that for advanced steps, you can add some little speed due to the sheer difficulty of the movements. This is kinda confusing.
    !
    This is exactly what happened to me and what I thought after reading the books and seeing the DVD's. I was also doing New Blood Version 2.

    From what I can gather, the main point of 2-1-2 is to get into people's head "Don't use momentum". Once you get around step 5 then a little artist licence is encouraged I believe.

  7. #7
    Chris Hansen is offline Senior Member
    Join Date
    Nov 2008
    Posts
    1,986

    Default

    I think it was Chad Waterbury who wrote about how faster reps will engage more muscle fibers.

    I also was led to understand that the body will stop responding to a certain stimulus after a while so it's good to change something every month or two. It doesn't have to be drastic but can include things like rep speed, rep-range/intensity, frequency, or slight variations on an exercise.

  8. #8
    Bastian is offline Junior Member
    Join Date
    Jan 2016
    Location
    Germany
    Posts
    2

    Default

    Coach Wade writes about that in the CC Super FAQ. Keep the 2-1-2 for the first 5 steps but after that feel free to work at your pace as long as you are consistent with your pace.

    In addition to that: If you keep 2-1-2 for the later steps more difficult moves become sort of endurance training and no longer strength training.

    For me the close hand pushups would be a show stopper if I would do them in 2-1-2 because I do not have the endurance to reach 2x20.

    The problem with endurance training and measurement is that endurance progress depends strongly on things like sleep quality, overall stress level, how you actually feel on the training day and so on...

    So one day you may get 15 close hand pushups in 2-1-2 but that day you slept very well and you have eaten lots of carbs - it was an exraordinary training day

    The next trainings you cannot reach the 15 reps, because you did not sleep that well and so on.

    This ist not the case for strength moves that you can perform for just a few reps. The impact of your overal feeling is not so high than it is for endurance stuff.

    That would mean that if you can do 4 handstand pushups today, you will most likely get the 4 (or more) again in the next training.

    I hope you get what I mean - English is not my native language - so sorry if it may sound confusing to you

    Finally to keep the long story short: Try to stick to 2-1-2 for the first 5 steps and after that increase your speed a little bit and try to add reps. Once you hit the rep targets you may try to lower the cadence speed again, but in my opinion I would rather move on to heavier moves (as I would like to get stronger).

  9. #9
    New Comrade is offline Senior Member
    Join Date
    May 2010
    Location
    London, England
    Posts
    224

    Default

    In the book, Coach says to maintain 2-1-2 until at least step 5 (inclusive). After that, he says that you don't have to stick to it strictly and can use a little "body-english".

  10. #10
    IvanRadek is offline Member
    Join Date
    Oct 2012
    Posts
    44

    Default

    The pace is irrelevant as long as you are in control of the move and able to stop at any point of the move. For strength, faster positive part of the movement leads to better gains. For muscle mass, slower may be better. Anyway, I don't do CC anymore, so if your sport (CC) demands 2-1-2 then you should do it that way (both too much reps & too slow).

Page 1 of 3 123 LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Free Course
Close