Convict Conditioning - Do or Don't for CFA prep

Discussion in 'Military Academy - USMA' started by freydnbaked, Aug 6, 2011.

  1. freydnbaked

    freydnbaked Member

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    Hey, recently my Dad received a book called Convict Conditioning. I read the entire book and was interested to know if the contents would be worth using to prep for my CFA. Has anyone heard of the book? and if so is it worth while? Its all about body weight training which I assume would be immensely helpful in the long run. The exercises are Push ups, Body weight squats, Leg Raises, Pull ups, Hand stand push ups and Bridges. The author goes into detail saying how much each exercise benefits the body, but I am looking for some confirmation.

    Thanks!

    A. Frey
     
  2. BillSL

    BillSL USMA Class of 2016

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    What I think this book is talking about ("body weight") is calisthenics.

    I was told that, basically, if you are preparing for event X, do event X. If you are preparing for exercise Y, do exercise Y.

    In order words... you are practicing for the CFA, right? So do push-ups, do sit-ups, do pull-ups, do mile-runs, DO BASKETBALL THROWS, do shuttle-runs.

    If you need links for tips, let me know.

    Calisthenics are really good for body-conditioning in general.
     
  3. freydnbaked

    freydnbaked Member

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    Ok, the author covers push ups and pull ups in the workout, but instead of sit ups for abs he does leg raises. Since I'm not doing leg raises on the CFA, would it be better to substitute sit ups into his workout? even though leg raises work the same muscles in the abs + your quads?


    Thanks

    A. Frey


    P.S. Would it be beneficial to do squats (body weight not ones with weights) to increase leg strength on top of running and doing the shuttle run? or would it be better to just let running develop the muscles?
     
  4. BillSL

    BillSL USMA Class of 2016

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    This opinion comes from someone who is not an expert in the field:

    MY suggestion would be (this is pretty hardcore): do sit-ups until you can't anymore (mucle-failure) and, instead of resting, do those leg raises. When you can't do any more of those leg raises/flutter kicks, do sit-ups. Repeat 2x. Rest a couple of minutes. Repeat process 3 more times. If you can.

    This might be WAAAYY too hard, though - I've never tried this thing. And expect to be soared as Hell in the morning. You'll have all your ab tissues teared-apart (hence "No Pain, No Gain") and they will rebuild in a stronger fashion. That's what you want!

    As for the squats, I can't really tell you anything. I suppose it would be good on those days you won't be running, but that's an absoulte guess.

    As I said, I am not an expert on this field, so take my suggestions with a grain of salt.
     
  5. freydnbaked

    freydnbaked Member

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    Ill give it a try and see how it works. :smile:

    Thanks for the help


    A. Frey
     
  6. BillSL

    BillSL USMA Class of 2016

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    Yep, let me know how it goes!
     
  7. NateClass2016

    NateClass2016 Member

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    Hey, I'm a pretty intense wrestler so I do tons of body weight conditioning so this might help you out some.

    To train for push-ups and sit-ups I suggest doing the exercises and trying to develop a pace. Figure out a method that works for you as well. For push-ups I did 50 in the first minute and some change and then did 10 10 5 with rests in between each 'set' (resting in the up position). For sit-ups, I probably used a pace that was too fast, but it did not matter for me. I would suggest trying to do around 45-50 a minute at an even pace for practice. That method could be applied for push-ups except try doing about 30-40 a minute for practice. Pull-ups get people, but I know how to train up for those (can do 30 complete dead hangs and 50 'sloppy' ones). IF you can do pullups, the trick to improve your number is to do pyramids. For example, do 1 break 2 break 3 break 4 break go all the way to your max and then back down. IF you cannot do pullups work on doing lat pull downs, curls, and reverse curls. Have someone help you out by pushing you up and then you provide resistance to slow your descent as well for practice. Basketball throw is all technique, shuttle is all in the transitions, and the mile is just plain practice doing some quaters, miles, and the occasional 2-4 mile run. I trained for it by running 7 min 3 milers and some quartes at about 1:10. Hope that helps out.
     

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