Today I’m starting a new workout ‘program’. It is based off of the book Convict Conditioning by Paul Wade.
So far I have read through the book and it seems, as most people will say, that the progressions are good…although I could have done without all the ‘story’ myself… still… I’m taking the authors suggestion and starting at the very beginning of the progressions even though I may be beyond some of them as of now.
I have already done a couple days of the Pushup Progressions Level One: Wall Push ups (3×50) and even though they are laughably easy to preform the author stresses how one should ‘put in their time’ with the easy levels to ensure success mastering the final step (the one arm push up in this progression)
Those days were completed while I was finishing the book, so now that I’m finished I’m going to call today my official start.
Todays Progressions will be level 1 from the push up progression and level 1 from the leg raise progression. so todays exercise will look like this
Wall Push Ups 3×50
Knee Tucks 3×40
I haven’t completed the knee tucks before, but I feel pretty confident that I will be able to complete the ‘Progression Set’, which is essentially the standard required to move to the next stage. Still… as of right now my plan is to complete this set a couple of times this week and see how I feel before I judge if I should continue here for another few weeks, or move on to the next stages. I feel as if I will be ready to move on but, once again, the author stresses taking your time to condition your joins even if you can handle the exercises that are higher up (as far as strength is concerned).
Have you tried CC (Convict Conditioning)? How do you feel about bodyweight exercises?
I’ll post updates on how I feel about CC as I progress…until then
EDIT: Just finished my sets… as expected the wall push ups were and easy 3×50 although I did notice a ‘weakness’ in the tendons around the elbow. The knee tucks on the other hand I did not do as well as expected… instead of getting the 3×40 I ended up with 2×40, 2×20. I feel as if that one will get up to speed pretty quickly though. The weakness in that chain was not where I would have expected it to be; it ended up being my quads, a muscle I generally consider to be strong for me, for some reason they just didn’t like the volume I guess…
Also for the record, for anyone who might be thinking about trying this at home… the Tempo is 2-1-2. 2 seconds down, hold 1 second, two seconds back, rinse, repeat… also…if your form slips that is the end of that set…Quality over quantity.