The Plan - Part III

Hey guys,

At my latest result post "Cycle 8" I told you that I'll stick to the last plan for 4 more weeks. Yesterday, during the straight bridge exercise, I recognized that it might be more helpful to reconsider the plan and that it could be a mistake to stick to it without any adjustments. I have no problem with most of the exercises but there are still my mentioned problem areas...

To boost my performance and to overcome the plateaus in some areas I changed my mind and designed a new routine design.
For the next 4 weeks I will do the convict conditioning exercises in one part of the cycles (3 days) as usual and at the other part I'll do some variations, which mean I'll substitute exercises from CC by other exercises for the same muscle groups (e.g. instead of horizontal pulls in a 2-1-2 cadence I could perform a few full regular pull ups with a faster movement speed). After every cycle I'm gonna show you what I've done in that cycle to improve.

So let's see how it works...


P.S.: How often do you change your routine? And do you always make big adjustments or just small ones? Feel free to share your thoughts in the comment area below!


  1. Hi Andi!

    I think the occasional mixing of your programme is a good idea.

    Typically I change a workout around every 8 weeks or when I stop making progress.

    1. Hey Steve!

      I guess every 8 weeks is a good choice to prevent plateaus.


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