And yes, 97% of those who pick up convict conditioning, frankly, wont have the guts and the fortitude to make it. Pdf download convict conditioning free unquote books. Advanced prison training tactics for muscle gain, fat loss and bulletproof joints by paul wade. I loved the book, the whole story around the exercises. So convict conditioning says bridges are basically jesus. One arm pulls are extremely hard and will take years of training. Convict conditioning gives honor and respect to bodyweight training. He got a reputation for being incredibly strong, but also for being able to teach others to do the same, hencecoach wade. Ten progressive steps guide you to inevitable mastery of this ultimate exercise for an unbreakable back. Also check out the convict conditioning exercises image. Convict conditioning is probably the best compilation of callisthenic exercises and training progressions i have seen. Fitness workouts at home workoutsfree fitnessle calisthenicsconvict conditioningstrength and.
The tenth and final step in the progressions is 1 set of 100 onehand pushups. Convict conditioning series by paul wade all 5 books. Namely, the system is meant to be applied as is, with complete or as close to complete adherence to its laidout structure. But if you make it even halfway through pauls progressions, youll be stronger than almost anyone you encounter. The author of several books, including the amazon bestsellers get strong and street workout, kavadlo is also known for his appearance in the popular convict conditioning book series. Namely, the system is meant to be applied as is, with complete or as close to. As you read in last weeks book excerpt, paul wade learned his trade over the course of twentythree years in the penal system hence the name of his series, convict conditioning. For those of you who dont know, convict conditioning is a book and bodyweight program by paul wade that takes you through big 6 exercise progressions, each of which contain 10 basic progressions that lead up to the master steps onearmed pushup, onearmed pullup, onearmed handstand pushup, hanging straight leg raises, standing to bridge. The first step of the convict conditioning squat sequence is the shoulder stand squat. For example, if our work sets consist of knocking out reps of full bridges, we would warm up for them with a few meaningful sets of short bridges or straight bridges the first and second steps of the progression in convict conditioning.
The bridging exercises are especially awesome i should have done this years ago and i am still at stage 2. Pushups, pull ups, squats, leg raises, bridges, squats and handstand pushups. Full text of convict conditioning series by paul wade all 5 books. Handstand pushups healthy and powerful shoulders october 20, 2014. How to bust free of all weaknessusing the lost secrets of supreme survival strength. While incarcerated, he developed a strength and conditioning program that he states literally kept me alive.
The convict conditioning ultimate bodyweight training log is the firstever training log designed specifically for bodyweight athletes. Could someone maybe take an example with a 2 set progression and a 3 set progression and. The hidden powers of short bridges and shoulder stand squats. The prison books i do have are written by 3 prisoners, legit prisoners that you can look up yourself and not one has anything like it in ant of their books. You can see the importance of the neck bridge in training to survive this move. I used the progression laid out in convict conditioning to get to 1arm straddle pushups in a reasonable amount of time. Bridges progression body weight training, calisthenics workout. The book also delivers more advanced exercises and variations of the final step in the big 6 progression. I read the book recently and whilst the way it was presented was a bit outlandish i thought there was some sensible advice and arguments presented on bodyweight training and the programme set out at the end of the book seems well though through. Little did i know, that book and its squeal, would radically shift my entire approach to training. A charles bronson is the most famous prisoner in the u. Convict conditioning, leg raises and how to get a six pack from hell. Gymnastic bridge progressions sign in to follow this. Perhaps the most important difference between pcc and convict conditioning is the fact that pcc is about principles, not techniques.
Paul wade is the bestselling author of convict conditioning which has sold over 750,000 copies worldwide and is regarded as one of the premier experts in bodyweight exercise and calisthenics. However, the meat of the book is the 10step progressions provided for 6 different groups of bodyweight exercises, showing the reader the reps, sets and. If youre a 3percenter, in particular, then this book is. By mitchell rabushka, december 25, 2011 in mobility. A lot of people will be better off moving to one leg bridginghip thrusts. Thoughts on convict conditioning strongfirst forum. Convict conditioning s progressions, or rather the sometimes strange way in which the big six are segmented into said progressions, are likely to make you grumble at some point. The back bridge build a bulletproof posterior chain with. Angled bridges step 3 of the convict conditioning bridge. Gymnastic bridge progressions mobility gymnasticbodies. Convict conditioning the bridge bulletproof your spine october 1, 2014. As a start, convict conditioning is good, but its not the best, it sensationalises things a lot, the author is very narrowminded on the use of weights, and some of the progressions are a bit unrealistic im just looking at the one arm pushups and handstand pushups series. The stronger you get at bridges the stronger you get at everything.
Convict conditioning summary cheat sheet all things gym. If the progression isnt working for you, you do not have to go their. Each move in the convict conditioning workout has ten progressions, starting with the beginner moves at level one and progressing all the way to mastery level at level ten. The images above are a pretty good testament to how much my body has changed. Ive been really impressed with both books in the convict conditioning series. Convict conditioning presents six primary body weight exercises push ups, squats, leg raises, bridges, pull ups and handstand push ups, each of which is divided into ten step progressions, with step 1 being easy enough for an absolute beginner, and step 10 being the master level. Your experiences with trifecta convict conditioning 2. If youre a 3percenter, in particular, then this book is for you. The basic bridge variations are often used as a form of rehab for those recovering from back and shoulder injuries, however in this post were going to be discussing and working our way up to the full bridge an exercise which paul wade stresses as one of the key foundational bodyweight exercises in his book convict conditioning. Convict conditioning ultimate bodyweight training log e. Paul wades convict conditioning volume 4, advanced bridging. Together they offer you the complete body weight routine for developing huge functional strength and bullet proofing your body through the trifecta supplestrength routine.
It seems like just a few months ago when i came across a book called convict conditioning and thought it might offer a few tidbits of push up wisdom. Forging an iron spine explodes out of the cellblock to teach you in absolute detail how to progress from the relative ease of a short bridge to the stunning, 1in1,000 achievement of the standtostand bridge. Convict conditioning, chapter 9 in convict conditioning, i teach the progressions leading to the ultimate form of the bridge for strengthmobility. Convict conditioning is a workout program based around six very difficult body weight exercises. If anything convict condition is a good reference book but it is definitely not written by any prisoner. In section two wade goes on to talk about bulletproofing your joints, mobility, flexibility. This is day 5 of our convict conditioning series where we will continue to progress through the 6 core movements of convict conditioning. Understanding crow stands, bridge progress and more. I also started the handstand pushup and bridge progressions earlier than. Paul breaks down various bridging techniques in an easy to follow progression that can. Al kavadlo is one of the worlds leading experts in bodyweight strength training and calisthenics. Paul wade has laid out a brilliant 6set system of 10 progressions which. Per the recommendation in the book i will hold off on bridges and handstand pushups until i am.
This book is an old step in a new direction and i welcome it. If you want one exercise to give you a strong, flexible, injuryproof back, master bridges instead. Convict conditioning was the book i chose based on all the feedback i collected. Coach wade goes to the heart of true training with correct biomechanics, kinesiology and training progressions that so many in the word of physical training just seem to miss these days. For example, the book convict conditioning which i dont view as the bible and a gymnast i ran into one time mention this as a preliminary step to master. Paul coach wade spent 19 years in some very nasty prisons. Hey guys, the trifecta is a special joint training and functional mobility concept, promoted by paul wade in his book convict conditioning 2. In this weeks book excerpt paul talks about the merits of bodyweight training and how it. The trifecta the first steps of the cc flexibility programm.
Wade has authored four major titles on calistehnics and five videos shot originally on alcatraz. The trifecta contains 3 holding exercises which help you to build the flexibility you need for everydaymovements, to improve your joints and also to help you preventing injuries or even heal occured weaknessespains. The exercise is intended to condition the knees and tendons for the deep squat position taught by convict conditioning, squatting down until the back of the calves and thighs touch. Here are the big 6 moves that are the basis of the convict conditioning workout. Pdf convict conditioning 2 download full pdf book download. It resembles the squat and the start of the back bridge that the author lauds.
Bridges progressions are some of the best exercises to strengthen your whole body. Other logs are structured to contain sections where you detail the amount of weight you used, the type of equipment or machine you worked out on, even what your heartrate was and what vitamins you took today. The really interesting part of the book for me is an exercise routine. Some of the progressions seem a bit strange but there is lots of useful bw training stuff in there. I feel convict conditioning provides the progression, precision and clarity that is necessary to combat our cultural decline in simple body knowledge. The good news is thatin convict conditioningpaul wade has laid out a brilliant 6set system of 10 progressions which allows you to master these elite levels. Im sure there will be huge benefits for me if i stick with the bridge progressions. So now you know the system the book outlines and youre thinking, thats great, but what does it get me. The basic stack of books progression is the easiest way to do it though. How to bust free of all weaknessusing the lost secrets of supreme survival strength by paul wade. Hell of a lot it turns out, id picked a plan of attack, started from scratch, twice, and discovered those six simple looking disciplines were deceptively complicated and. People who love convict conditioning will love pcc, because convict conditioning forms just a part of pcc. Lets start off with an overview of the book itself. Ive been hoping that someone who has been following convict conditioning cc for longer would answer, but in the meantime, ill take a stab.
How to do bridges for beginners and basic progressions. Convict conditioning is the brainchild of respected calisthenics coach paul wade. Get the book, convict conditioning paperback by paul wade, which lays out the 6set. The movements are taught in a ten step progression. Not many months ago i read convict conditioning 2 and explosive calisthenics cc3 and added that knowledge to my workouts, everything has been amazing, except for the neck training on cc2, specifically the wrestlers bridge and the front bridge progressions. For my training i used convict conditioning as a tenweek bridge between powerlifting cycles. Paul wade is the bestselling author of convict conditioning which has sold over 750,000 copies wordwide and is regarded as one of the premier experts in bodyweight exercise and calisthenics. Whats your experience following convict conditioning for. He says they work those 2 long muscles along the spine, and that it stops a lot of spinal injuries from happening, and. They have pointed out some important big holes in my training history. How to train as if your very life depended on your degree of real strength, power and toughnessmost physical training systems are designed for the domesticated human animal. Follow our easy bridge progression and master it step by step.
Why the bridge is the most important strengthbuilding exercise in the world. Paul wade, author of convict conditioning and calisthenics master, says this of bridges. In convict conditioning, you progress by increasing the difficulty of the exercise instead of increasing the number of reps of a traditional movement. Hi everyone i was wondering if anyone has read paul wades convict conditioning and followed the programme outlined in the book. Here are the big 6 moves that are the core of the convict conditioning workout. Yes, it will be the hardest work youll ever have to do.