Convict Conditioning - Paul Wade

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Performance
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Place a basketball by the base of a wall. Kick up into a wall handstand next to the basketball
using whichever technique you find easiest, then reach out and place one of your palms on the basketball.
This motion sounds simple but is in fact very difficult; it will require supporting your bodyweight
on one locked arm for a fraction of a second, or as long as it takes to find the ball. Once
your palm is secured on the basketball, position it so that your hands are about shoulder width
apart. The arm of the hand which is on the floor should be straight, but your other arm will be
bent. Apply your weight as evenly as you can through both hands, breathing smoothly. Your triceps,
biceps and shoulders need to work very hard at this point, or you may lose control of the ball
and crash down. This is the start position (fig. 119). Now bend at the elbows and shoulders until
the head gently touches the floor. This is the finish position (fig. 120). Pause, and press back up.
Exercise X-Ray
In order to press yourself up, the basketball must be stabilized-it will tend to shoot outwards
if not isometrically controlled. This will require huge arm and shoulder power, as well as
Olympian rotator cuff muscles. The master of this exercise will earn shoulders like a gorilla and
super-tough joints.
Training Goals
• Beginner standard:
• Intermediate standard:
• Progression standard:
1 set of 5
2 sets of 8
2 sets of 10
(both sides)
(both sides)
(both sides)
Perfecting
Your
Technique
Using the ball requires a high degree of strength and balance, combined with quick reflexes. I
would advise all athletes to begin this exercise using stable objects rather than a ball. Perhaps start
with a flat brick and over build up to using three stacked flat, or a cinder block. In the pen a lot of
guys use slim books in a pile, adding a book whenever they can. When the pile is as high as a basketball,
then experiment with a basketball. Always play it safe!