Convict Conditioning - Paul Wade

20B
CONVICT COBDITIOBIlfG
Performance
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This step begins when you are standing totally clear of the wall, with your back to it. From here,
assume the start position you learned for walking down; bend backwards with your hands over
your shoulders making contact with the wall (fig. 95). Then walk down the wall as described in
Step 7, until you are in a full bridge hold next to the base of the wall (fig. 97). Now it's time to go
back up. This is done by reversing the movement. Place one palm back on the wall, pushing
through it. Next, place your other palm above it (fig. 98). This transition whereby your palms go
from the floor back onto the wall is the hardest part of the technique. Now simply place one palm
above the other repeatedly as you go back up the wall. As your bod y straightens, you will probably
have to take mini-steps back towards the wall to keep a healthy pressure going through your
palms. Continue walking upwards until you are nearly straight (fig. 99). From here, push gently
away from the wall until you are standing totally clear from it again (fig. 100). This cycle-standing,
walking all the way down, walking back up, and standing free again-eonstitutes one single
repetition of this exercise.
xerci se X-Ray
Once you have the flexibility and strength to walk down a wall, it's time to master this step and
walk upwards. This doesn't require any extra flexibility, but it does require extra strength because
you are moving against gravity.
Traini ng Goals
• Beginner standard:
• Intermediate standard:
• Progression standard:
1 set of 2
2 sets of 4
2 sets of 8
Perfecting Your Technique
As with Step 7, the key to perfecting this exercise lies in progressively increasing range of
motion. When you first try it, only go down the wall to a point where you are sure you can hand
walk back up. Mark this level with a piece of chalk if it helps. Simply increase the depth over time.