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Author Topic: What would happen if I stopped my routine and started Convict Conditioning?  (Read 253 times)
MikeRunningWild
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« on: February 05, 2012, 06:38:06 PM »

I have had the book Convict Conditioning for a while now, but I've never done any of the routines because I felt they didn't have enough volume. Now if I stopped the the workout I'm currently doing, which Wolf's advanced bodyweight routine and began Convict Conditioning from scratch, would I achieve the one-arm pullup, one-arm pushup, full pistol squat, and one-arm handstand pushup much quicker than doing my current routine since that's what CC is designed for?
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-Perform one handstand pushup
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-complete 3 sets of 20 pushups
-complete 3 sets of 10 chin ups

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concuncon
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    « Reply #1 on: February 05, 2012, 06:50:14 PM »

    I haven't read Convict Conditioning 1. But to my guesses, most of the Calisthenics type routine focus on mastering the skill and strength aspect of the exercises - so it's heavily on high frequency, greasing the groove. With this type of work out you will learn the skills and get the strength quite fast, but the mass gain will be lacking compare to the more volume routine.

    From my experience, I priority mass so I only focus on the basic exercises (pushup, dips, pullup...) with bodybuilding type routine - and the result is obvious: I'm still no where near advanced Calisthenics skills, but my mass development is much better compare to other buddies who favor learning skills.
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    MikeRunningWild
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    « Reply #2 on: February 05, 2012, 07:16:55 PM »

    I was just curious because for example, the beginner workout called "new blood" looks like this:

    Monday: pushups, leg raises 2-3 work sets each
    Tuesday: off
    Wednesday: off
    Thursday: off
    Friday: pullups, squats 2-3 work sets each

    IMO That is definitely a decrease in volume compared to wolf's adv. bw routine. I like wolf's routine, but I want to better my skills at the one-armed versions of pullup, pushup, hspu etc. So what should I do? I'm currently practicing 3 sets of headstand holds at the end of my current routine.
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    Weight: 160 lbs. Height: 6'2 3/4 Age:22

    Goals for 2012:

    -Perform one handstand pushup
    -improve cardiovascular health
    -complete 3 sets of 20 pushups
    -complete 3 sets of 10 chin ups

    "If you do not try, then you have already failed."
    concuncon
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    « Reply #3 on: February 05, 2012, 07:24:17 PM »

    I was just curious because for example, the beginner workout called "new blood" looks like this:

    Monday: pushups, leg raises 2-3 work sets each
    Tuesday: off
    Wednesday: off
    Thursday: off
    Friday: pullups, squats 2-3 work sets each

    IMO That is definitely a decrease in volume compared to wolf's adv. bw routine. I like wolf's routine, but I want to better my skills at the one-armed versions of pullup, pushup, hspu etc. So what should I do? I'm currently practicing 3 sets of headstand holds at the end of my current routine.
    IMO, that routine is for complete beginner, or more accurate just for the first 1 or 2 week for beginner to ease into working out. Both the volume and frequency are just too low. I think you already have some experience so better stick to Wolf's routine or look for a more advanced routine in the Convict Conditioning.
    If I am to do that routine - I would take the Monday as workout A and Friday as B, then train everyday alternating A and B.
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    MikeRunningWild
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    « Reply #4 on: February 05, 2012, 07:25:43 PM »

    My ultimate goal is to be a master at Calisthenics like George "Hit" Richards from Calisthenics Kingz. I realized about a week ago that I don't care for how much I can squat or bench, I love being able to move my body through space at will. I'd love to one day, be able to go to a park and just free style on the bars! How can I reach this goal?
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    Weight: 160 lbs. Height: 6'2 3/4 Age:22

    Goals for 2012:

    -Perform one handstand pushup
    -improve cardiovascular health
    -complete 3 sets of 20 pushups
    -complete 3 sets of 10 chin ups

    "If you do not try, then you have already failed."
    Tarrom
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    « Reply #5 on: February 05, 2012, 07:42:14 PM »

    if you want to do it then do it, you dont need permission from anyone here
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    concuncon
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    « Reply #6 on: February 05, 2012, 07:52:29 PM »

    Learn more about greasing the groove type of training.
    Basically try to train as frequently as possible without reaching fatique. It is not as simple as it sound because you will need to feel your body's work capacity and response to training then make adjustment. Make record whether you are getting fresh and stronger each week.

    One rough example of greasing the groove would be prioritize total volume done in a day: you can do 30 push up in a row, but instead you only do sets of 5, and spread it out through out the day with a lot of rest. There are many good style and application of GTG in a book called Naked Warrior by Pavel Tsatsouline.
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    MikeRunningWild
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    « Reply #7 on: February 05, 2012, 08:30:02 PM »

    Instead of doing grease the groove since I can't do it all day and night because I have a job, what if I kept doing Wolf's advanced bw routine but did the CC progressions so that each set would be 6-10 reps? That way I should get stronger and progress to harder variations. Would this work?
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    Weight: 160 lbs. Height: 6'2 3/4 Age:22

    Goals for 2012:

    -Perform one handstand pushup
    -improve cardiovascular health
    -complete 3 sets of 20 pushups
    -complete 3 sets of 10 chin ups

    "If you do not try, then you have already failed."
    concuncon
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    « Reply #8 on: February 05, 2012, 08:45:23 PM »

    Instead of doing grease the groove since I can't do it all day and night because I have a job, what if I kept doing Wolf's advanced bw routine but did the CC progressions so that each set would be 6-10 reps? That way I should get stronger and progress to harder variations. Would this work?
    It would work but you will have to experiment a little with your recovery capacity. The CC progression then need to be strictly "practice" meaning only to learn the exercises, not working your muscle to fatigue.
    And also for GTG I'm just taking the example, working through out the day is not the only option. You can do GTG in about 1 hour everyday too while keeping the core principle: upping the volume (total amount of reps done) while staying as far as possible from fatigue.
    For one training style example: you can only do 12 pull up in a row, you do first set 1 rep, reasonable rest, second set 2 reps, third 3, then 4, 5, then a long rest, then the sixth set do 1 rep again, then 2 reps.... Basically it's 1,2,3,4,5 then 1,2,3,4,5 - at the end of the work out you've done a lot of reps compare to do straight set of 3x8 or similar.
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    crinal123
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    « Reply #9 on: February 05, 2012, 09:54:07 PM »

    Instead of doing grease the groove since I can't do it all day and night because I have a job, what if I kept doing Wolf's advanced bw routine but did the CC progressions so that each set would be 6-10 reps? That way I should get stronger and progress to harder variations. Would this work?


    Exactly what I did/am doing. It will take quite long to progress though, especially with the extra non-CC movements (or that's just me).

    Read this first, just to fill in the blanks on the book: http://www.dragondoor.com/pdf/Convict_Conditioning_SUPER_FAQ.pdf
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    MikeRunningWild
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    « Reply #10 on: February 05, 2012, 10:08:49 PM »

    @crinal123 Thank you so much for that link!! That will definitely clear up things for me! Many of those questions were the same ones I had myself. I didn't know when to progress, where to start in his book etc. So that FAQ will answer ALL my questions! Thank you again! +rep
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    Weight: 160 lbs. Height: 6'2 3/4 Age:22

    Goals for 2012:

    -Perform one handstand pushup
    -improve cardiovascular health
    -complete 3 sets of 20 pushups
    -complete 3 sets of 10 chin ups

    "If you do not try, then you have already failed."
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