Convict Conditioning: Anyone used it with success?

[babygetoboy]

Hi guys,

I am looking to get lean and in good functional strength. I found this book that I must have purchased a long time ago. It seems good, but I was curious if anyone has actually used the routines and progression in the book with any sort of success or any other input you had about it.

Thanks so much.

 

[Mad Ruthless]

lol @ babygetoboy

 

[lts5025]

 

[RJK]

I have.

Short story is I was injured at work a few years ago, and struggled walking more than 5 minutes and do basic things like shopping. I tried to rehab with weights, but this kept making things worse. Muscles atrophy fast when you're home bound.

The physio gave me the idea to go for some kind of functional exercises instead of weights as I was used to. The book had just what I needed: a series of body-weight exercises with progressions from easy to hard. All the rest of the prison hyperbole I ignored. I did have to do rows with exercise bands to get my back and shoulders working properly again before I could do any of the horizontal pull-ups, as the door pulls in the first progression are fairly useless.

Results:

I'm in significantly less pain, and I'm quite good shape despite some lingering issues. I put on about 10kg of muscle and lost some fat over the first ten months, and have stayed at that point since. I get stronger in leaps and bounds, rather than slow progressions.

My physique is different than when I used to do weights when I was younger: less bloated and boxy, more V shaped and trimmed, and definitely better core and shoulders. My knee is still messed up, so my quads and calves are lagging. It's hard to get fat while doing CC.

I feel stronger at general tasks than when I did weights. I've tried the old weights I used to do, and they are beyond me now - but I still feel stronger in general than I used to be. Bodyweight work feels more taxing to the CNS than weights, although I preferred compound movements when I did weights too.

The core of my exercise program are those from the book, plus add some other bodyweight and elastic band exercises. Success is meeting your own goals.

 

[Midnighter]

Never read the book, but you could do a beginner strength program, do cardio and get the results you're looking for.

 

[48mpg]

I dont think many here know what the heck Convict Conditioning is. If you could share what it is you are planning on doing, you might get more responses.

The short of it, though, is: read the FAQ, do a beginner program. keep reading the FAQ.

and I believe you lost most people when you muttered the words lean & functional.

 

[Ice 9 Cobra]

I think building the gymnastics body is a better book for bodyweight greatness

 

[JauntyAngle]

Hi guys,

I am looking to get lean and in good functional strength. I found this book that I must have purchased a long time ago. It seems good, but I was curious if anyone has actually used the routines and progression in the book with any sort of success or any other input you had about it.

Thanks so much.

I don't recall any of the regular posters here having followed it, so you probably won't get too many replies about actual experience. But it's worth mentioning: you say you want to get "lean", presumably this means losing fat? Convict conditioning is basically a strength programme using bodyweight exercises- it won't really help you to lose weight/fat. That is done 80% through diet and 20% through real conditioning.

 

[Oblivian]

It will make you as strong as doing barbell lifts. After a few years, you'll be up against Dan Green, Brandon Lilly, Lilliebridge, etc.

 

[igorvswanderlei]

I'm doing Convict Conditioning & it's great. I don't know what you are looking to hear since the definition of success will be different for everyone based on their goals. It will make you stronger, but the routines are so minimal and progress is slow, it can be difficult psychologically to have such a short workout. You'll want to do more.

 

[plugchop]

The physio gave me the idea to go for some kind of functional exercises instead of weights

Your physio is a fucking retard.

 

[NurseKnuckles]

I agree with both Oblivion and Plugchop.

 

[Modern Warrior1]

Your physio is a fucking retard.

Depends on the situation. Every healthy individual should be able do the basic compound movements, but sometimes you have to take some time and fix your issues. That's not always the case of course, but physical therapy cannot be simplified to " Squat More"

 

[RJK]

Your physio is a fucking retard.

So might you be for judging a physio you don't know based on one ambiguous line.

 

[pine snake]

yes it's helped me. but it could've been any other body weight progression. it was just the first one i found at the right time.

it has been a great compliment to weight training. the most helpful progressions have been pullups and squats. really practicing freehand squats (form and balance) has prepped me to wean off leg presses and start to go to squats. least helpful has been lower back.

 

[weaselGRM]

I have.

Short story is I was injured at work a few years ago, and struggled walking more than 5 minutes and do basic things like shopping. I tried to rehab with weights, but this kept making things worse. Muscles atrophy fast when you're home bound.

The physio gave me the idea to go for some kind of functional exercises instead of weights as I was used to. The book had just what I needed: a series of body-weight exercises with progressions from easy to hard. All the rest of the prison hyperbole I ignored. I did have to do rows with exercise bands to get my back and shoulders working properly again before I could do any of the horizontal pull-ups, as the door pulls in the first progression are fairly useless.

Results:

I'm in significantly less pain, and I'm quite good shape despite some lingering issues. I put on about 10kg of muscle and lost some fat over the first ten months, and have stayed at that point since. I get stronger in leaps and bounds, rather than slow progressions.

My physique is different than when I used to do weights when I was younger: less bloated and boxy, more V shaped and trimmed, and definitely better core and shoulders. My knee is still messed up, so my quads and calves are lagging. It's hard to get fat while doing CC.

I feel stronger at general tasks than when I did weights. I've tried the old weights I used to do, and they are beyond me now - but I still feel stronger in general than I used to be. Bodyweight work feels more taxing to the CNS than weights, although I preferred compound movements when I did weights too.

The core of my exercise program are those from the book, plus add some other bodyweight and elastic band exercises. Success is meeting your own goals.

Gz on the results and getting healthy but that's just not true.

 

[Mcmoon]

I do know what convict conditioning is but havent run it but in the past I have ran a bodyweight exercercise program. I got ok results I guess but after I stopped being a little girl and started lifting weights it just doesnt compare. I am stronger and more explosive than ever was with bodyweight exercises only. I still have dips and pull/chin ups in my programming but thats about it other than throwing in some pushups occassionally.

I can do a lot of bodyweight exercises without practicing just because I have the strength to do them through lifting weights. I can do muscle ups and am close to being able to hold a planche and that is only attempting one maybe every few months without dedicating hardly any time to it.

Also what strength is not functional?

 

[plugchop]

Also what strength is not functional?

According to the OP's physio and the white-knight *********s in here, I guess that would be strength used to move your body when under an external load.

 

[RJK]

Gz on the results and getting healthy but that's just not true.

Thanks; how would you know? It's hardly controversial to regain lost muscle, and I'm still smaller than I was when I used to weightlift.

When I started back into exercise, I was extremely deconditioned. When I reached the 10kg point (with noticeable fat loss) it was a big milestone for me at the time considering all the shit I'd been through - including one practitioner telling me I'd never be able to do much exercise.

According to the OP's physio and the white-knight *********s in here, I guess that would be strength used to move your body when under an external load.

I could care less about promoting one idea over the other, as I'm not particularly emotionally invested in the topic. I saw the thread in the 'latest threads' bit and replied for the benefit of the OP.

Unlike you I don't need to be passive aggressive to make my points. Pick your goals, choose the exercises you're going to stick at and stop worrying about what exercises other people enjoy doing.

The book is full of hyperbole - but for anyone who wants a mostly sensible book of progressions for bodyweight exercises then it's exactly what they need. For me, it has worked well in parallel with my physio treatment, and I find functional tasks such as yard work easier than I have before.