Click here to Download Convict Conditioning PDF Book by Paul Wade having PDF Size 19 MB and No of Pages 303.
At the time I did not have access to a gym-I trained alone in my cell, with nothing. So I had to find ways of making my own body my gymnasium. Training became my therapy, my obsession. In six months I had gained a ton of size and power, and within a year I was one of the mos: phys ically capable guys in the hole.
Convict Conditioning PDF Book by Paul Wade
|Name of Book||Convict Conditioning|
|PDF Size||19 MB|
|No of Pages||303|
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About Book – Convict Conditioning PDF Book Download by Paul Wade
This was entirely thanks to old school, traditional calisthenics. These forms of exercise are all but dead on the outside, but in the prisons knowledge of them has been passed on in pockets, from generation to generation. This knowledge only survived in the prison environment because there are very few alternative training options to distract people most of the time.
No pilates classes, no aerobics. Everybody on the outside now talks about prison gyms, but trust me, these are a relatively new import and where they do exist they’re poorly equipped. In my time, I’ve read everything I can about training and exercise, and ways of developing the body with little or no equipment.
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I’ve had the privilege of seeing how hundreds of unbelievably strong and athletic prison-trained men work out, using only their bodyweight. Convict Conditioning PDF Book Download Many of these guys have had phenomenal ability and practically Olympian strength and fitness; but you’ll never sce them or get to read about their training in magazines due to their personal histories and lowly place on society’s ladder.
I’ve seen what these men can do, and spoken to them in depth about their methods. I’ve been honored to befriend and spend long periods with the previous generation of convicts, guys who were old enough to remember the strongmen who were actually trained by the strongmen of the second Golden Age of physical culture; guys who met the old strongmen, heard their theories and knew how they exercised.
Following their lead, I’ve trained myself day and night with merciless techniques until my body ached and my hands bled; I’ve coached hun drecs of other athletes, further honing my knowledge of bodyweight exercise. In nature, the human body doesn’t need to move barbells or dumbbells around. Before it can move anything external at all, it has to be able to move itself around!
The legs need the strength to be able to easily manage the weight of the torso in athletic motions, such as running or in combat; the back and arms require the power to be able to pull or push the body up or away. Convict Conditioning PDF Book Download It’s sad to see that so many modern bodybuilders don’t understand this fact. They train, first and foremost, to be able to move external objects.
They may become very good at it, but this approach neglects and eventually compromises the prime athletic directive of self-movement. I have met hulking trainees who could squat five hundred pounds, but who waddled up a flight of stairs, wheezing like old men. I know one powerlifer who can bench press four hundred pounds, but who can hardly comb his hair due to his uneven, unnatural physical development.
The practice of calisthenics will not cause any of these movement problems, because it is essen tially a form of training in movement. Convict Conditioning PDF Book Download Old school calisthenics will make you supremely strong but no matter how advanced you become in this area, you will only ever become more agile and limber in your movements, never less, because you are training the muscles to move the body rather than something external.
The only objects you’ll need are a basketball and a baseball. These can be picked up cheaply at almost any big store. The old-timers used to use heavy medicine balls rather than basketballs, but basket halls are cheaper and just as good. If you don’t wish to use basketballs or baseballs, you can substitute any other objects of an approximate size.
Bricks are a handy alternative; a flat stack of three bricks is about the same size as a basketball, and one flat brick is nearly as thick as a baseball. Whatever you use, make sure it’s something safe, that won’t break and potentially injure you. Anything brittle or with jagged edges is out of the question.
When you use an object to determine your pushup depth, it’s important not to collide with that object. Descend gently until you very lightly touch the basketball, baseball, or whatever your use. Convict Conditioning PDF Book To determine how much pressure you should touch with, we had a saying in prison; kiss the baby.
If your upper chest (for example) touches a baseball at the bottom of the pushup, it should only make contact with the amount of force you would use to kiss a baby on the forehead. No more, no less. Close pushups are as old as the hills. They’re a vitally important exercise in the pushup series, but are often overlooked in favor of flashier techniques like plyometric (clapping) pushups and decline pushups.
This is a tragedy, because the close pushup is an essential tool to help you in your journey to mastering the one-arm pushup. Convict Conditioning PDF Book Most athletes have trouble with the one-arm pushup because they find it difficult to press themselves up from the bottom position, when the armn is bent most acutely. This is because their clbows are weak when bent beyond a right angle.
Because of the placement of the hands during close pushups, the athlete naturally bends his elbows to a greater degree to reach the bottom position than is the case with full pushups. This increased elbow flexion trains the triceps and strengthens the tendons of the elbow and wrist.
As a result. athletes who have become comfortable with this movement will find one-arm pushups much more manageable when the time comes. Although the development of endurance is an interesting and satisfying sideline, I’m a big believer that bodyweight training should be first and foremost a strength discipline.
Increasing your reps will improve endurance, but after you hit double figures it won’t do very much for strength. Convict Conditioning PDF If you want to increase your muscle and might, you’ll have to find ways of making the one-arm pushup harder. At first you should do this by tightening up your technique to the max; slow down your movements to ensure that there is zero momentum taking the pressure from your muscles.
Once your movements are hypnotically slow and smooth, try adding isometric tension from the antagonistic muscles. This basically means that as you are moving you tense your arms, shoulders and back as much as possible so that you have to fight for every inch of motion. This kind of training is murder and will really take your workouts up a notch.
This is a classic high school exercise. Convict Conditioning PDF Take hold of parallel bars or two surfaces on either side of your body, lift your feet off the ground and bend at the elbows and shoulders to lower yourself cown. Keep bending the elbows until the upper arms are parallel with the ground then press back up. Try to keep your torso erect as you go.
This exercise can be made easier by raising the feet onto a surface level with the hips. In this version the hands can be placed behind the trainee, per haps on a bed, table, bench, etc. As a result, this easier version is sometimes called bench dips. Dips and bench dips are not true pushup movements, but they strongly work many of the same pressing muscles. They also powerfully effect the lats, the large muscles on the side of the back, in a dynamic way.