Convict Conditioning - Paul Wade

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Performance
Stand straight, with one foot flat on the floor, and the other foot up in the air in front of you.
Your elevated foot should be at about the level of your opposite thigh, and the leg should be
straight, or nearly so. Place your hands out in front of your chest. This is the start position (fig.
35). Bend the hip and knee of the leg which is supporting your bodyweight, until the knee is bent
about ninety degrees. This will put your thigh approximately parallel with the floor. At this point,
your raised foot should still be some way off the ground. This is the finish position (fig. 36). Pause
for a moment under tension, before driving yourself up using the power of your single leg. Keep
the back flat and the heel of your supporting leg on the floor at all times.
Exercise X-Ray
This exercise is the first full unilateral (one-limbed) movement in the series. It's an important
stage to master, because it teaches the athlete the balance required before full one-leg squats can be
attempted. It's during this exercise that the athlete also begins to learn the skill of holding the nonworking
leg above the ground for extended periods . This is not easy, and requires very strong hip
flexors, muscles that are weak in most men. Because only one leg is moving the weight of the
body, increased leg strength is developed-but only in the top range. For this reason, when the
athlete is practicing this exercise, they should always follow it up with an exercise where a full
range of motion is required; preferably close squats or uneven squats.
Trai ning Goals
• Beginner standard:
• Intermediate standard:
• Progression standard:
1 set of 5
2 sets of 10
2 sets of 20
(both sides)
(both sides)
(both sides)
Perf ecting
Your
Technique
This exercise should prove no problem to an athlete who has met the progression standard of
unevensquats. If you still find it a challenge, just begin with a shorter range of motion, and gradually
add depth over time.