Id be interesting to hear thoughts on Convict Conditioning as well
This Program looks interesting
3 Days / Week:
A: Pull-Up / Squat
B: Push-up / Leg Raise
C: Hand Stand Push Up / Bridge
It depends a bit on how you look at CC imho. Most people seem to think just of CC Volume 1, disregarding the other two books and CC Mass.
As for the first book, the progressions are mostly solid, although there are some aspects that are a bit more wonky – sometimes, you have clear jumps in between two progressions, and in some cases I even think the reversing the order of two progressions is easier (step 6 and 7 of HSPU; step 7 and 8 of pistols; step 8 and 9 of one-arm push-ups). You could also argue that the difficulty is not the same across the board, not even for the master steps (sorry, 30 hanging leg raises to 90° is not identical in difficulty to a set of 6 one-arm pull-ups in my book, you’d need one-arm hanging leg raises for that), and some exercises might have benefitted from more progressions, or at least a guide how to make your own “extra steps” (e.g. running the beginning progression steps again with one arm). The one-arm push-up version is interesting, although somewhat vaguely explained (especially when it comes to bending at the waist – the version in the book with the elbow tucked and the body straight is A LOT harder than the version shown in the video curse), but I think it does a good job in illustrating how much room for improvement there is in the exercise. The one-arm HSPU in the way shown is made up, I think they admitted that nobody has ever done it in the way shown in the book, it was included for marketing purposes mostly. In my opinion, that diminishes the value of the book somewhat, I’d rather have a tried and tested progression to, say, elevated HSPU, ring HSPU or tiger bends in there. The 2-1-2 tempo is a bit unusual, but I don’t think it’s necessarily a bad idea.
The programming however is a nightmare if you consider it a stand-alone program. In many programs, you’ll end up doing a mere 4 work sets per training session, maybe 6 or 8 sets total counting warm-ups, and that just isn’t going to give you the ideal stimulus for improvement. The training frequency is also quite low for the single exercises for “New Blood”, “Good Behavior” and “Veterano”, only in “Solitary Confinement” and “Supermax” you’ll be working on each exercise twice per week. If you are past the beginner stage, those are the only two progams in the book I'd consider. If you decided to just stick to the strength work, I’d recommend training each movement at least twice, or better yet three times per week. I usually just go through all 6 of the exercises in one session, with 2-3 work sets apiece. Your mileage may vary, but with things like one-arm pull-up work or the advanced HSPU versions, I'd rather train more often than increase the number of sets per session, to give my joints less of a beating.
Personally, I think the only way the mini programs remotely makes sense is when including the other books as well. That way, you’ll add stretching and grip work, plus work on more explosive and skill-intensive exercises, maybe even add one or two "finisher" sets of exercises from CC Mass.
PS: The one thing CC doesn't really cover is (an-)aerobic conditioning, which is strange when comparing it to reports of typical prison training programs, which usually tend to feature running (whenever possible) and tons of burpees.