Convict Conditioning Charts
http://www.scribd.com/doc/31798365/Convict-Conditioning-Charts
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Flow chart as to how many sets/reps should you try
Start here next workout
Next workout your first set will be the beginner standard. The second set do as many as you can.
Starting a new exercise (Level) for the first time
Can you complete the beginner standard?
No
Complete two sets of the previous levels progression standard rep amount and try again next workout
No
Yes
Did you do at least the beginner standard?
No
Can you complete the intermediate standard reps?
Yes
Does the progression standard consist of 2 or 3 sets?
Next workout your first sets rep total will be the average of the sets you just completed. The second set do as many as you can up to the intermediate standard
Yes
Next workout your first sets rep total will be the average of the sets you just completed. The second set do as many as you can up to the intermediate standard
No
Did you do at least the intermediate standard?
No
Can you complete the progression standard reps?
Did you complete the intermediate standard?
Yes
Yes
Everyone needs to start somewhere. For the best results start with level two*, no matter how strong you think you are.
Yes
Next workout your first two sets rep total will be the average of the three sets you just completed. The third set do as many as you can up to the progression standard
Next workout your first sets rep total will be the average of the sets you just completed. The second set do as many as you can up to the progression standard
Once you can answer yes to any of the question blocks use it as a starting point for the flow chart until you can do the progression standard
When your average is 90% of the standard you are working on try to complete that standard. E.g. the intermediate standard is 2 sets of 25 if your previous average was 23 try to do the 2 sets of 25
Do a maximum of two sets for warm ups. When starting up use level 2 for the exercises and one each of the level one intermediate and progression standards for the warm up. Once you reach level three at your discretion use two preceding levels intermediate standard sets sizes for your warm up.
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Convict Conditioning Charts
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The Big Four Exercises Summary Sheet
Push ups
Muscles worked: Pectorals (major and minor), anterior (front) deltoid, triceps
Leg Raises
Muscles worked: Abdominals, obliques, rectus femoris, sartorius, the entire frontal hip complex
Squats
Muscles worked: Quads, butt, hamstrings, inner thighs, hips, calves, feet
Pull ups
Muscles worked: Latissimus dorsi teres, rhomboid and trapezius, biceps, forearms and hands
Step One: Wall Pushups
Beginner 1 set of 10 Intermediate 2 sets of 25 Progression 3 sets of 50
Step One: Knee Tucks
Beginner 1 set of 10 Intermediate 2 sets of 25 Progression 3 sets of 40
Step One: Shoulderstand Squats
Beginner 1 set of 10 Intermediate 2 sets of 25 Progression 3 sets of 50
Step One: Vertical Pulls
Beginner 1 set of 10 Intermediate 2 sets of 20 Progression 3 sets of 40
Step Two: Incline Pushups
Beginner 1 set of 10 Intermediate 2 sets of 20 Progression 3 sets of 40
Step Two: Flat Knee Raises
Beginner 1 set of 10 Intermediate 2 sets of 20 Progression 3 sets of 35
Step Two: Jackknife Squats
Beginner 1 set of 10 Intermediate 2 sets of 20 Progression 3 sets of 40
Step One & 1/2: Bent Leg Horz Pulls
Beginner 1 set of 10 Intermediate 2 sets of 20 Progression 3 sets of 30
Step Three: Kneeling Pushups
Beginner 1 set of 10 Intermediate 2 sets of 15 Progression 3 sets of 30
Step Three: Flat Bent Leg Raises
Beginner 1 set of 10 Intermediate 2 sets of 15 Progression 3 sets of 30
Step Three: Supported Squats
Beginner 1 set of 10 Intermediate 2 sets of 15 Progression 3 sets of 30
Step Two: Horizontal Pulls
Beginner 1 set of 10 Intermediate 2 sets of 20 Progression 3 sets of 30
Step Four: Half Pushups
Beginner 1 set of 8 Intermediate 2 sets of 12 Progression 2 sets of 25
Step Four: Flat Frog Raises
Beginner 1 set of 8 Intermediate 2 sets of 15 Progression 3 sets of 25
Step Four: Half Squats
Beginner 1 set of 8 Intermediate 2 sets of 35 Progression 2 sets of 50
Step Three: Jackknife Pulls
Beginner 1 set of 10 Intermediate 2 sets of 15 Progression 3 sets of 20
Step Five: Full Pushups
Beginner 1 set of 5 Intermediate 2 sets of 10 Progression 2 sets of 20
Step Five:
Flat Straight Leg Raises Beginner 1 set of 5 Intermediate 2 sets of 10 Progression 2 sets of 20
Step Five: Full Squats
Beginner 1 set of 5 Intermediate 2 sets of 10 Progression 2 sets of 30
Step Four: Half Pullups
Beginner 1 set of 8 Intermediate 2 sets of 11 Progression 2 sets of 15
Step Six: Close Pushups
Beginner 1 set of 5 Intermediate 2 sets of 10 Progression 2 sets of 20
Step Six: Hanging Knee Raises
Beginner 1 set of 5 Intermediate 2 sets of 10 Progression 2 sets of 15
Step Six: Close Squats
Beginner 1 set of 5 Intermediate 2 sets of 10 Progression 2 sets of 20
Step Five: Full Pullups
Beginner 1 set of 5 Intermediate 2 sets of 8 Progression 2 sets of 10
Step Seven: Uneven Pushups
Beginner 1 set of 5 Intermediate 2 sets of 10 Progression 2 sets of 20
Step Seven:
Hanging Bent Leg Raises Beginner 1 set of 5 Intermediate 2 sets of 10 Progression 2 sets of 15
Step Seven: Uneven Squats
Beginner 1 set of 5 Intermediate 2 sets of 10 Progression 2 sets of 20
Step Six: Close Pullups
Beginner 1 set of 5 Intermediate 2 sets of 8 Progression 2 sets of 10
Step Eight: Half One-Arm Pushups
Beginner 1 set of 5 Intermediate 2 sets of 10 Progression 2 sets of 20
Step Eight: Hanging Frog Raises
Beginner 1 set of 5 Intermediate 2 sets of 10 Progression 2 sets of 15
Step Eight: Half One Leg Squats
Beginner 1 set of 5 Intermediate 2 sets of 10 Progression 2 sets of 20
Step Seven: Uneven Pullups
Beginner 1 set of 5 Intermediate 2 sets of 7 Progression 2 sets of 9
Step Nine: Lever Pushups
Beginner 1 set of 5 Intermediate 2 sets of 10 Progression 2 sets of 20
Step Nine:
Partial Straight Leg Raises Beginner 1 set of 5 Intermediate 2 sets of 10 Progression 2 sets of 15
Step Nine:
Assisted One Leg Squats Beginner 1 set of 5 Intermediate 2 sets of 10 Progression 2 sets of 20
Step Eight: One Arm Pullups
Beginner 1 set of 4 Intermediate 2 sets of 6 Progression 2 sets of 8
Master Step: One Arm Pushups
Beginner 1 set of 5 Intermediate 2 sets of 10 Elite Stand. 1 set of 100
Master Step: Hanging Straight Leg Raises Beginner 1 set of 5 Search Intermediate 2 sets of 10 Search History: Searching... Elite Stand. 200sets of 30 Result of 00
00 results for result for p.
Master Step: Name
Beginner 1 set of 5 Intermediate 2 sets of 10 Elite Stand. 2 sets of 50
Step Nine:
Assisted One Arm Pullups Beginner 1 set of 3 Intermediate 2 sets of 5 Progression 2 sets of 7
Chest and Abs are worked on the same workout, the back
Master Step:
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Convict Conditioning Charts
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Two Extras For Good Behavior
Handstand Pushups
Muscles worked: Triceps, the entire shoulder girdle, trapezius muscles, hands, fingers, forearms
Bridges
Muscles worked: All the spinal muscles, lower back, rear hips, biceps femoris (leg biceps)
Step One: Wall Headstands
Beginner 30 seconds Intermediate 1 minute Progression 2 minutes
Step One: Short Bridges
Beginner 1 set of 10 Intermediate 2 sets of 25 Progression 3 sets of 50
Step Two: Crow Stands
Beginner 10 seconds Intermediate 30 seconds Progression 1 minute
Always follow this exercise with wall headstands to combine the full effect of both strength training and inverse balancing.
Step Two: Straight Bridges
Beginner 1 set of 10 Intermediate 2 sets of 20 Progression 3 sets of 40
Step Three: Wall handstands
Beginner 30 seconds Intermediate 1 minute Progression 2 minutes
Step Three: Angled Bridges
Beginner 1 set of 8 Intermediate 2 sets of 15 Progression 3 sets of 30
Step Four:
Half Handstand Pushups Beginner 1 set of 5 Intermediate 2 sets of 10 Progression 2 sets of 20
Step Four: Head Bridges
Beginner 1 set of 8 Intermediate 2 sets of 15 Progression 2 sets of 25
Step Five: Handstand Pushups
Beginner 1 set of 5 Intermediate 2 sets of 10 Progression 2 sets of 15
Step Five: Half Bridges
Beginner 1 set of 8 Intermediate 2 sets of 15 Progression 2 sets of 20
Step Six: Close Handstand Pushups
Beginner 1 set of 5 Intermediate 2 sets of 9 Progression 2 sets of 12
Step Six: Full Bridges
Beginner 1 set of 6 Intermediate 2 sets of 10 Progression 2 sets of 15
Step Seven: Uneven Handstand Pushups
Beginner 1 set of 5 Intermediate 2 sets of 8 Progression 2 sets of 10
Step Seven: Wall Walking Bridges (Down)
Beginner 1 set of 3 Intermediate 2 sets of 6 Progression 2 sets of 10
Step Eight: One Arm Handstand Pushups
Beginner 1 set of 4 Intermediate 2 sets of 6 Progression 2 sets of 8
Step Seven: Wall Walking Bridges (Up)
Beginner 1 set of 2 Intermediate 2 sets of 4 Progression 2 sets of 8
Step Nine: Lever Handstand Pushups
Beginner 1 set of 3 Intermediate 2 sets of 4 Progression 2 sets of 6
Searching... Master Step: Result 00 of 00 00 One Arm Handstand Pushups results for result for Search Search History:
Step Nine: Closing Bridges
Beginner 1 set of 1 Intermediate 2 sets of 3 Progression 2 sets of 6
Master Step: Stand to Stand Bridges
Beginner 1 set of 1 Intermediate 2 sets of 3
Beginner 1 set of 1 Intermediate 2 sets of 2
p.
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Convict Conditioning Charts
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David Gabelko The workout is awsome but I wish this workout could have a different name. If there is a workout that makes our Navy Seals and Athletes more awesome It should have a better name. I work out regularly on the TFX exercise system at the local Y and it really makes a difference in my overall health, strength and endurance. I do not think that these results come from being in Jail. reply07 / 05 / 2012 You must be logged in to leave a comment. Submit Characters: ... About About Scribd Blog Join our team! Contact Us Advertise with us Get started AdChoices Support Help FAQ Press Partners Publishers Developers / API Legal Terms Privacy Copyright Copyright 2012 Scribd Inc. Language: Search Search History: Searching... Result 00 of 00 00 results for result for p.
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Convict Conditioning Charts
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Search Search History: Searching... Result 00 of 00 00 results for result for p.
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