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Old 05-10-2014, 10:41 AM   #11
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i have convict conditioning if you want it
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Old 05-10-2014, 12:04 PM   #12
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i have convict conditioning if you want it
Is it just a PDF? I'd love to read it if you don't mind!
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Old 05-10-2014, 01:29 PM   #13
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I have a really hard time with back squats but I keep at it, but I have found that Jump squats, Goblet squats for reps and overhead squats with a 20 lb bar are a great way too keep the legs in good shape. Pistol squats you need to do hundreds of them, but a goblet squat with a 60 lb item or sandbag will hit your quads with 20 reps.

I just got back to lifting real weights but when I was on the road back in the day I did a calisthenic routine every day and never had an issue. my routine was

1 min of each pause rest if ya need to like on pullups and chinups
Pushups
Pullups
Dips
Chinups
burpies
overhead squats with a chair from the hotel room
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Old 05-12-2014, 09:23 AM   #14
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I've done daily bodyweight work in the past and would encourage you to go at it hard but pay attention to your joints.
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Old 05-12-2014, 10:40 PM   #15
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Is it just a PDF? I'd love to read it if you don't mind!
yeah... PM me an email address


a good BW conditioning method is ladders...pick whatever moves you want, then for round one do one rep of each, then round two do two reps and so on...once you get a bench mark, try and beat it....exponential training!

you can also pyramid the ladders.... 1-2-3-4-5-4-3-2-1, etc..
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Old 05-13-2014, 03:03 AM   #16
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I really dont know much about Freeletics apart from what ive seen on their site and on YouTube, but it seems to be working great for people who try it. Enough so that it piqued my interest.. i might attempt it one day.

The whole concept is you have a set of exercises... like pushups, burpees, pull ups and you do the prescribed number of reps as fast as possible, and then attempt to beat your previous best the next time you do it. It seems to produce the athletic build, after a few months.

https://www.youtube.com/watch?v=CMhLmONLcvo

https://www.youtube.com/watch?v=stv-6l63h8c

https://www.freeletics.com/

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Old 05-13-2014, 07:13 AM   #17
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It works. Only drawback is that it gets a tad bit boring. I served at Parris Island for 3 years and trained 8 cycles of recruits. The biggest transformations I have ever seen were from this type of training. There were many instances where the recruits parents didnt recognize them at graduation. If you need any ideas then hit me up. I posted my favorite pull up routine at the bottom. Whenever I fell below 20, this is what I would do to bump it back up.

Day 1

Five maximum effort sets. Rest 90 seconds between each set. Do not concern yourself with counting out reps, focus on performing quality reps instead. Make sure that each set is a maximum effort set. This means that even if you don't think you will be able to get the next rep, make sure that you fight to get that last rep. Pull as far as you can rather than just dropping off of the bar. Doing this will maximize the results that you will see over time.

Day 2

Pyramid day. Start by doing one repetition, then two, and then three on the next set. Continue in this fashion until you miss a set (ex: if your last set was 6, your next set should be 7. If you can only do 4 repetitions, then you missed the set.) After you miss your set, do one more set at maximum effort. Between each set, rest 10 seconds for each repetition prescribed in the previous set.

Day 3

Do three training sets (defined below) with an overhand grip, pulling up so that the bar is behind your head at the top. Rest 60 seconds between each set. Next, complete 3 more training sets with palms facing you, resting 60 seconds between each set. Finally, do 3 training sets with a wide overhand grip, resting 60 seconds between each set.

Day 4

Do the maximum number of training sets that you can accomplish. Rest 60 seconds between each set. You do training sets until you fail to do a perfect training set. This day can wind up being the longest training day as you continue with the program because you will find it easy to do lots of training sets. If you can do more than nine training sets, increase each set by one repetition next week.

Day 5

Repeat the day that you found to be the hardest in the previous four days. This may change from week to week. As an alternative, you can also try to doing some variation this day, such as weighted pullups or some other pullup workout.

Training Sets

Training sets are easy to define, but require some experimentation to determine the right number of reps for the individual participating in the program. If your max set is 12 or less pullups, start with training sets of 2 or 3. If you do 13-15, try starting with sets of 4, etc. The key to determining the proper number of repetitions in a training set comes on day 3. You must perform 9 training sets that day. It is much better for you to complete all nine sets than to do an extra rep on each set and only complete 6 or 7 sets. Adjust your training set so that you can complete day 3's routine properly.

If you successfully complete day 3's workout, try increasing the number of repetitions in your training set by one when you do day 4. If you complete at least 9 training sets on day 4, then you know your training set should be that higher number. If you do less than nine sets, stick with the number you used for day 3.

It is important that you do not change the number of repetitions in a training set mid-workout. When you schedule yourself to do the day's routine using 4 repetitions in your training set, do not change it to 3 when the exercises get hard. If you miss, you miss. There is always tomorrow.
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Old 05-13-2014, 11:43 AM   #18
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Great post.
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Old 05-13-2014, 12:33 PM   #19
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What are your goals?

A good body weight leg exercise would be jump squats.

Squat right down to the floor, explode up and jump as high as you can, then as you come down sink back into squat position. Repeat.

They're pretty brutal.
I'd rather be doing heavy squats for 5, than a ton of jump squats put it that way.
jump squats are brutal I got to 40 reps once and my legs went to jelly and I seen stars, very effective .
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Old 05-13-2014, 01:31 PM   #20
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Mikey D. Awesome post Brother!!

A great leg movement is to get outside and do sprints. We included these in our morning PT sessions in the Army.
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