Convict Conditioning - Paul Wade

166 COBVICT COImITIOBDG
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Performance
Jump up and grab an overhead bar. Your hands should be about shoulder width apart. The bar
needs to be high enough that your feet hang clear from the ground, even if only by an inch. Your
body should be in a straight line, and you must keep your shoulders "tight" (see page 117). This
is the start position (fig. 72). Bring your knees up smoothly until they are level with your pelvis
and your knees are at a right angle. Your thighs will be parallel with the floor. Exhale during this
motion, keeping your stomach pulled in. This is the finish position (fig. 73). Pause for a moment,
then reverse the motion until your body is fully extended, inhaling as you go. Repeat.
Exercise X-Hay
With this step, the athlete begins the harder hanging movements of the midsection series. While
on the floor, the athlete was only partially fighting the forces of gravity; now he has to overcome
gravity fully. The increased intensity amplifies hip and midsection strength radically, in a short
space of time. In addition the bar hang element increases the activity of the important ribcage
muscles (the serratus and intercostals) which function as intermediaries between the arms and
abdomen. For this reason hanging ab work is vastly superior to ab work on parallel bars or similar
devices.
Traini ng Goals
• Beginner standard:
• Intermediate standard:
• Progression standard:
1 set of 5
2 sets of 10
2 sets of 15
Perf ect i
Your Tecbni Q.ue
If you can't handle at least five good, strict reps of this exercise, reduce your range of motion.
Focus on the top portion where the knees are in the finish position, and gradually add depth over
time. Whatever you do, resist the urge to use momentum. Using smooth, controlled motions early
on in the series will build a base of muscle and tendon strength which will prove invaluable if you
wish to master later steps. Momentum won't help.