Sunday, February 3, 2013

The Plan

Hey guys,

last time I promised to post my workout plan and this time I'll show it to you.
In his books Paul Wade recommends some plans but they are all with a very low frequency (mostly every exercise just once in a week). He pointed out that rest is super important and constant progress should be the first-choice goal. I agree with him on that, but (as I know myself a bit) I disagree with him on the frequency for my case. My body recovers pretty fast so I researched the internet for an alternative training plan and I found one on the CC Super FAQ site (http://www.dragondoor.com/pdf/Convict_Conditioning_SUPER_FAQ.pdf). I took Good Behavior  V 2.0  (S. 18) and modified it a bit to fit my needs. So here's the plan that I follow now:

Cycle 1-4:

Day 1 - Wall Push Ups, Knee Tucks, Horizontal Hang & Trifecta
Day 2 - Vertical Pulls, Shoulderstand Squats, Double Leg Calf Raise from the floor with bent knees & Trifecta
Day 3 - Short Bridges, Wall Headstand & Trifecta
Day 4 - Rest
Day 5 - Wall Push Ups, Knee Tucks, Horizontal Hang & Trifecta
Day 6 - Vertical Pulls, Shoulderstand Squats, Double Leg Calf Raise from the floor with bent knees & Trifecta
Day 7 - Short Bridges, Wall Headstand & Trifecta
Day 8 - Rest

To explain this one a bit...I started with the first cycle 2 weeks ago and I want to complete 4 cycles of exact those exercises and then I'm gonna restructure it if it has to be. All the exercises represent the first steps of the big six (like recommended in the book) plus 2 exercises from CC2 and the Trifecta (a flexibility program from CC2). Kettlebell workout isn't integrated yet, because I'm not sure yet where to put it...I think I will start with the Kettlebells after the first 4 cycles.

Targets for each exercise:

Wall Push Ups: 3 sets of 50 reps
Knee Tucks: 3 sets of 40 reps
Vertical Pulls: 3 sets of 40 reps
Shoulderstand Squats: 3 sets of 50 reps
Short Bridges: 3 sets of 40 reps
Wall Headstand: 3 sets of 2 minutes
Horizontal Hang: 3 sets of 30 seconds
Double Leg Calf Raise from the floor with bent knees: 3 sets of 100 reps

After I meet the progression standard (the targets) 3 times in a row I plan to move on to the next step of the routine.

To be clear about it, when I read the books I first thought that the first steps are pretty easy and that I'm going to progress really fast but after the first sessions I had to admit that they are much harder then I imagined...I couldn't meet any target except of the Vertical Pulls...mainly because of the cadence which you should take care of...

Cadence:
2-1-2, which means 2 seconds up, hold for a second, 2 seconds down, no rest between 2 reps (e.g. for pushups)

It's pretty tough to exercise at this slow movement speed but it definitely makes sense (at least in the beginning). Paul points out that, with this smooth cadence, you can better protect your joints and build soft tissue integrity. It also helps to put momentum out of the routine (which is important because your muscles should perform the work amount). So I think it's a good idea to follow this recommendation, even if it makes the meeting of the required reps much harder.

Next time I'm gonna show you my progress from the last two weeks so you can see where I am right now.

P.S.: I'm gonna post some videos of the exercises in later posts so you can see how they should look like.

Cheers,
Andi