Would love to hear some critique of my proposed program. I’ve been following convict conditioning for 6 months with excellent results. However, after finding Al Kavadlo’s site excited to take my training to the next level. I’d like to add in Dips, Levers, Australian pull-ups, planks etc.
Sample 7 day schedule
– Day 1 Heavy Movement
( i.e Single Joint movement, 1 arm pull-ups, pistols or weighted Pull-ups/Dips)
Target 4-7 reps
Target 4-5 sets
– Day 2 Push/Pull Strength training, Uneven or Single arm Push-ups, Inverted/single arm Horizontal Rows. Normal + Side Planks.
Target 8-10 reps, planks for time
Target 5-7 sets
Day 3 Skill Training, Handstands, Front or Back Levers
Day 4 – REST Day
Day 5 – Vertical Push Pull Conditioning Training – Pull-ups, Dips, Squats
Target 12-15 reps
Target 6-7 sets
Day 6 – Heavy Movement – Full HSPU,Wall Bridges, Weighted movements.
Day 7 – REST
The Idea is that I work out 5 days per week focusing on different movements. Each week the schedule slides 1 day. For example on week 1, 1st heavy day is vertical push pull (pull-ups etc.), second week 1st heavy day is horizontal push pull; (push-ups/rows.)
7 Day Sliding Schedule
– 2 Heavy workout days
– 1 Day Strength Training
– 1 Day Conditioning
– 1 Day Skill Training
– 2 Rest days
Thoughts???