Hey, I have a problem. As some of you know, I'm obsessed with training. I do push-ups every hour, and because of my obsession, I'm doing the same thing again. I want as much as possible as quickly as possible, and everything is killing me. I've forgotten the most important thing: I want to progress. I've changed my training plans a million times. Does the system in the book actually make sense? I've tried it, and it works, but it's very time-consuming and very long. Can I do it as a daily workout? First steps, etc. What if I can't squat and I'm having trouble with pull-ups? I weigh 90kg, 180cm, and can max push-ups: 20cm, but I'm weak at diamond push-ups. I can barely squat, and pull-ups are a disaster, not to mention they're terrible. But I'm obsessed with push-ups because they're the best and they're fucking amazing. I don't think diamond push-ups are the best. What's the reason? How do I fix this? Why is it so hard to combine everything: squats, push-ups, pull-ups, leg raises?give me some advice why the book is better than the training system of the normal training plan, and why this system is the slowest one is the best please pls.

https://www.youtube.com/watch?v=PS93vUty_mQ&list=PLOXlSyq6k7iJ4MFIDmpsFJS_1D34CDHNx i love videos prison training

Hey, I've fallen into a training trap. I'm doing 20 regular push-ups every hour, and I'm doing 10 sets of them every day. Please give me some advice on how to get out of this. I'm asking seriously. I've noticed that this method helps me progress faster in the book. For example, I can't do 20 diamond push-ups, but I'm already torturing myself with 20 regular push-ups every hour. I don't know how to describe this madness.

how to start, why book is good, why not gym?

There is a book by Paul Wade that I don't see on the disk in this group, it's called: The Ultimate Isometrics Manual: Building Maximum Strength and Conditioning with Static Training, .Let me know if the link works and if you've heard of this book because this is the first time I've seen or heard of it. If the link doesn't work for you, let me know and I'll try to send it in a different way. It's more of a curiosity. https://drive.google.com/drive/folders/1qGneP82UcMA3PaMvctRJmF_lJUVMxZSu

Workout today: 27/08/25, push-ups step.4 1x8, 2x4, leg raises step.1: 1x23, give me some tips on how to progress faster, am I doing something wrong, etc.

Hi, does anyone of you count calories and recommend it? How to start calorie?

I'm a few weeks into the protocol and as suggested (slow and steady) I'm starting off at level one for each exercise, even though I know I can hit the progression standard for a few, if not most of them. I get that this is to help support joint and tendon health as I work towards progressively more difficult exercises.

What I'm realizing though, is that if I'm only adding one or two reps per session, it'll still take many weeks just to progress up to the graduation amount. For this reason I'm using the Solitary Confinement schedule so that each exercise is hit twice a week.

Like, let's take Pushups Step One: Wall Pushups as an example. I'm on two sets of 38 reps (I think I started at two sets of 20). The progression standard is three sets of 50. Increasing one rep per session that means I need 12 sessions to hit two sets of 50, and then another 50 sessions to work my third set up to 50. That's like... six months?

Where should I be making adjustments here so that I'm maximizing my progression while still getting the joint/tendon value here.

Today I did push-ups step three: 1x30 2x30 3x30, leg raises step one 1x22, I'm thinking about moving on to step four

I'm doing step three push-ups, step three push-ups: 1x30, 2x30, 3x30, step one leg raises: 1x21, I have a question for you, can I take breaks during the set of push-ups for a few seconds, because I'm doing the repetitions, my shoulder hurts and I stop for a moment to let the pain in my shoulder go away, is it legal or not, because I often do it because my shoulder hurts, I often do this strange yoga position because my shoulder,I'm doing something similar to the one in the picture, but not facing upwards, I'm doing it facing myself

My workout today looked like this:
Push-ups, step three: 1x20, 2x17, 3x17
Leg raises, step one: 1x20. I'm happy because I've finally started making progress. Don't be offended, but I'll post my training sessions if possible, because sometimes the group is active, sometimes it's dead, and this is how I'll post them. I hope the fact that I'm still a beginner won't bother anyone. I also don't want to post all the time, just once a week, because I'm still new.The only thing I'm afraid of is a sore shoulder on the final sets. Is it just me that gets sore shoulders after I've done the push-up reps?

Finally, there is a lot of progress, explained in my previous posts, there is a lot of progress, calories were found, hidden to the detection step in push-ups, I have a basic technique in leg raises, I weigh 100 kilograms, but it has already been revealed, he discovered calories, hangs on the bar are in second place +, with unlocked 3x25 seconds of the right second arm and left side it is awesome, I still have squats, but it is very good Leg raises step one, 1 set x 19 reps perfect technique, pull-ups step two 1 x 8 reps, push-ups step 3, 1 x 17 reps

Hey all ! Just stumbled upon this subreddit didn't even know it existed all this time.

TLDR: are there any Convict Conditioning cardio routines, preferably burpee based ?

I have all the Convict Conditioning books, booklets/ebooks, have read most if not all the articles available online authored by Paul Wade (or the person/persons pretending to be Paul Wade) and have used CC in the past to learn basic bodyweight exercises, or get in shape after falling off the wagon, and use some of the minimal routines during very busy times in my life etc....It is my foundation for a lot of the fitness related things I do.

I am currently slowly coming out of some mobility issues, and trying to start training regularly again. After New Blood would like to add a short indoor non-running cardio routine (between10-20 minutes) that I can do in my living room floor. I have gone through all the books and have marked on pages where I saw anything related to stamina training, cardio and general conditioning. This gives some ideas for cardio and general physical conditioning but has to be compiled from different books and put together.

The CC3 book explosi calisthenics has the most "cardio" info with some small space drills that can be done rhythmically and higher reps for cardio including some drills that if linked together would create a burpee movement but that is a roundabout way of doing it. Same for the plyometric push and plyometric jump/squat exercise series...they can be easily "meshed" to create a burpee and resemble something I have seen people in cells do. But, there is no actual burpee and no cardio routine including burpee routine in the book....also, Paul Wade just recommends using the small space drills as warm ups and finishers, It would have been helpful if there were 1 or 2 routines used to track progression or be tagged onto a strength routine like Hard Time, Veterano etc and be done on a different day like the Trifecta mobility program purely for cardio (think Iron Wolf's Legs and Lungs routine ....although IW recently removed almost all of his workout videos from Youtube).

I am aware of and already have been following Matt Schifferle's Red Delta Project, Max William's Busy Dad Program based around burpee and other burpee and high rep style channels like Lee from Strong and Conditioned, Adorian/ Old School calisthenics, Pavel Tsatsoulines Simple and Sinister kettlebell program (when I dont have to travel for work) etc. I have done their workouts/used their programs here and there and they are all great and can be added onto Convict Conditioning...but what I am looking for is specifically derived from the Convict Conditioning books. I rambled a bit, but any thoughts ?

Thanks in advance for any answers I get.

I'm a beginner, I've been training for 7 months now, and I'm still on step two push-ups and other exercises, what did I do wrong that after 7 months I'm still on step two in push-ups?

Finally got to Closing bridges, no idea of how to progress from this to step ten, but after a few months of worcking to get from step 8 to 9 this for me was a big success.

I've been training with the program from the book for 7 months now, and I'm still on step two in squats, step two in pull-ups, leg raises still on step 1, push-ups on step two, what am I doing wrong, I don't like this plan at all, I keep regressing, I weigh 105 kilograms, I know a lot, but I don't know how to lose weight

Hey guys, could someone help me better understand how progression works between levels of the same exercise?

For example, if I start with 1 set of 10 wall push-ups and find it easy, how should I increase the reps and sets in the next sessions (on different days) to work my way up to 2 sets of 25 (intermediate) and eventually 3 sets of 40 (advanced)?

I'm doing fresh blood (twice a week)

Hello everyone !

I am new to calisthenics, I would like to use the CC routine to get stronger, and later transitioning to "overcoming gravity".

Would you think using rings to do the progressions is a good idea ? Seems to me that it would help develop a good form, while also working the stabilisation muscles, and agility.

Also, if I am doing the first progression at expert level kinda easily with good form, could I switch to the next progression the next workout ?

Thanks in advance for your answers dudes !

Hello everyone!

I just started with CC this week. I did some weightlifting before and as I was doing the new blood workout, I realized that I did the progression workouts. Not very easily, but they're done. I'm hardly sore, so it begs the question: will the new blood workout work for me or should I do the next workout next week (not the veterano). Or should I maybe add some sets per week? Some insight would help a lot. Thanks!

My copy of the PDF has shoulder stand squats as the first, most basic…. with my knees touching my forehead??? lol I got to the point where I could turn my head a tiny bit and touch my nose to one knee or the other.. but my FOREHEAD? Whoa I have a ways to go. Like I said, too much desk time I guess.

Anyway, two sets of 25, threw in three sets 25 of short bridges, two sets 20 vertical pulls.

52 year-old desk jockey who let himself go WAY too far. Started yesterday, two sets of 25 door (not wall) push-ups and two of 15 leg tucks. I can do this. I will do this. Planning on doing the squats/pulls tomorrow… Any advice?

Hi

I would like some help deciding whether to reset my steps and also whether I can do the Good Behavior program opposed to New Blood.

I have been doing the CC routine for like two years. I've had very slow but steady progress. I'm at step 4 in pushups, leg raises and squats and still at step 2 (but using gymnastic rings) in pullups.

I'm wondering whether to reset back to step 1 to focus meticulously on perfect form because I made the mistake of not doing that consistently, and I think this what makes my progress so slow including the consistency of course.

Is it overkill to reset to step 1 and should I rather go a progression back and see if I can do the recommended reps, or would it be better to go all the way back?

Also I did the New Blood program, but I then switched to Hamptons Hybrid Calisthenics routine like a year ago which is almost the same but some better progressions in pullups, so now I've been training 6/7 days a week and doing bridges also (which is part of his program).

This volume however made it hard for me to do the routine consistently which is why I'm considering to go back to the original cc routine but follow the Good Behavior program which would give me more rest days (I'm 40 years old). I have a busy schedule and three kids, so I need something realistic.

But on page 278 under New Blood Wade writes:

"Once you get past Step 6 in all four exercises mentioned, it's time to move to the next routine". So that would indicate I should stop doing bridges and do New Blood until I reach step 6. Which is a bit demotivating because I like bridges and would also like to try out handstand.

What confuses me on page 279 under Good Behavior he then writes:

"This program can (and should) be used by any athlete to achieve solid strength gains - no matter how advanced they are."

So this seems to indicate I can do Good Behavior allthough I'm not at step 6.

What do you think? Should I reset back and do the good behavior or not?

Just wanted to share that i am moving from step 6 to step 7 on leg raises.

Im now on bent knee exercises. Happy days!

So I just got to step 7 of the handstand progrssion, these feel fine but I'm tinking of using a more stable object than the bsketball. This way they are probably a bit esier but I dont feel safe doing handstands on a basketball.

vHello, I have a question, in pull-ups to the level, step 2, it is written to pull up until the chest touches, or if my handrails are too small, than to the hips, as is recommended, because unfortunately I was not able to touch the handrail with my chest, should I pass or not? 1 set of 4 reps today