Convict Conditioning 2: Advanced Prison Training Tactics for Muscle Gain, Fat Loss and Bulletproof Joints
Paul Wade
Language: English
Pages: 355
ISBN: B006PU2700
Format: PDF / Kindle (mobi) / ePub
Note: This edition will be first published in January, 2012.
Publisher: Dragon Door Publications
Format: Paperback , 340pp
ISBN-13: 9780938045342
"Coach Paul Wade has outdone himself. His first book Convict Conditioning is to my mind THE BEST book ever written on bodyweight conditioning. Hands down. Now, with the sequel Convict Conditioning 2, Coach Wade takes us even deeper into the subtle nuances of training with the ultimate resistance tool: our bodies.
In plain English, but with an amazing understanding of anatomy, physiology, kinesiology and, go figure, psychology, Coach Wade explains very simply how to work the smaller but just as important areas of the body such as the hands and forearms, neck and calves and obliques in serious functional ways.
His minimalist approach to exercise belies the complexity of his system and the deep insight into exactly how the body works and the best way to get from A to Z in the shortest time possible.
I got the best advice on how to strengthen the hard-to-reach extensors of the hand right away from this exercise Master I have ever seen. It's so simple but so completely functional
I can't believe no one else has thought of it yet. Just glad he figured it out for me.
Paul teaches us how to strengthen our bodies with the simplest of movements while at the same time balancing our structures in the same way: simple exercises that work the whole body.
And just as simply as he did with his first book. His novel approach to stretching and mobility training is brilliant and fresh as well as his take on recovery and healing from injury. Sprinkled throughout the entire book are too-many-to-count insights and advice from a man who has come to his knowledge the hard way and knows exactly of what he speaks.
This book is, as was his first, an amazing journey into the history of physical culture disguised as a book on calisthenics. But the thing that Coach Wade does better than any before him is his unbelievable progressions on EVERY EXERCISE and stretch! He breaks things down and tells us EXACTLY how to proceed to get to whatever level of strength and development we want. AND gives us the exact metrics we need to know when to go to the next level.
Adding in completely practical and immediately useful insights into nutrition and the mindset necessary to deal not only with training but with life, makes this book a classic that will stand the test of time.
Bravo Coach Wade, Bravo."
—Mark Reifkind, Master RKC, author of Mastering the HardStyle Kettlebell Swing
Table of Contents:
Foreword
The Many Roads to Strength by Brooks Kubik
Opening Salvo: Chewing Bubblegum and Kicking Ass
1. Introduction: Put Yourself Behind Bars
PART I: SHOTGUN MUSCLE
Hands and Forearms
2: Iron Hands and Forearms: Ultimate Strength 1—with Just Two Techniques
3: The Hang Progressions: A Vice-Like Bodyweight Grip Course
4: Advanced Grip Torture: Explosive Power + Titanium Fingers
5: Fingertip Pushups: Keeping Hand Strength Balanced
6: Forearms into Firearms: Hand Strength
A Summary and a Challenge
Lateral Chain
7: Lateral Chain Training: Capturing the Flag
8: The Clutch Flag: In Eight Easy Steps
9: The Press Flag: In Eight Not-So-Easy Steps
Neck and Calves
10. Bulldog Neck: Bulletproof Your Weakest Link
11. Calf Training: Ultimate Lower Legs—No Machines Necessary
PART II: BULLETPROOF JOINTS
12. Tension-Flexibility: The Lost Art of Joint Training
13: Stretching—the Prison Take: Flexibility, Mobility, Control
14. The Trifecta: Your "Secret Weapon" for Mobilizing Stiff, Battle-Scarred Physiques—for Life
15: The Bridge Hold Progressions: The Ultimate Prehab/Rehab Technique
16: The L-Hold Progressions: Cure Bad Hips and Low Back—Inside-Out
17: Twist Progressions: Unleash Your Functional Triad
PART III: WISDOM FROM CELLBLOCK G
18. Doing Time Right: Living the Straight Edge
19. The Prison Diet: Nutrition and Fat Loss Behind Bars
20. Mendin’ Up: The 8 Laws of Healing
21. The Mind: Escaping the True Prison
!BONUS CHAPTER!
Pumpin’ Iron in Prison: Myths, Muscle and Misconceptions
More info: http://www.dragondoor.com/convict-conditioning-2-ebook
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here, straighten your legs until they are locked out straight. This may mean your feet dip down so that your legs are diagonal. STEP THREE: N-HOLD PERFORMANCE There are various names for this technique, but in jail I usually heard it called an N-hold. (In the L-hold your body forms an “L” shape; in this hold it makes like a backwards “N”). Get down on the floor, with your hands by your hips. Your legs should be together, and well bent. Straighten your arms, brace your whole body and push
to attain. I got to the point where I could grasp my wrist instead of my hand, but it took a solid year of work. BULLETPROOF JOINTS: THE EFFECTS! Bodyweight twists are an excellent candidate for the “ultimate” in active stretching exercises—particularly for strength athletes. Reasons why include: • Many athletes train to move their bodies up-and-down, and front-and-back: but how many train to rotate? Twists take care of this “missing link” in most training programs, increasing flexibility
possible, dissipating tightness in the deepest layers of upper back muscle and fascia. • Deep twisting massages the internal organs, keeps them healthy, and even aids digestion. • When done right, twists reverse stiffness and damage done to the hips and back caused by misuse or underuse, helping to prevent hip cramps and backache. Because hip twisting is key to so many sports (think punching, kicking, batting, throwing, etc.), even a short course of twists will improve athleticism and sports
nutrition—like the idea that an athlete needs to eat six-to-eight small meals a day, or megadose on protein. All these modern tactics do is overload the digestion and lead to weight gain in the form of fat. Nutritional science has become so advanced that the sporting world has gotten confused and started overemphasizing minor aspects of diet such as macronutrient ratios, enzyme content and the glycemic index. A great many fitness fanatics are genuinely obsessed with their vitamin and mineral
one. MYTH #1 All prisons have gyms. This is a basic myth. According to federal law, all prisons have to offer recreation areas for health and fitness—but in some cases this can mean no more than a yard to walk around. Prison gymnasiums with weights began cropping up in the fifties, and probably reached their peak in the eighties. These days there are fewer every year. It makes me laugh when people think that all prisons have huge, well-equipped gyms. Read the papers—watch news reports