Convict Conditioning - Paul Wade

PART III: Sm.F-COA.ClWlG 261
SI~'f NO:
RI~I)S
JEllSE'f:
1.
2.
3.
4.
.Warm up 1:
Inclinepushups
Twenty reps
Warmup 2:
Kneelingpushups
Fifteen reps
Work set 1:
Close pushups
Fourteen reps
Work set 2:
Close pushups
Twelve reps
Obviously, if you are working on the earlier steps, you won't be able to warm up precisely using
this rule. You'll just do a couple of sets of the exercise you are working on as a warm up. Use your
discretion. If-due to age, climate, etc.-you require more warm ups, just repeat the second warm
up exercise for twelve reps for another two sets at the most.
Some trainers also recommend a warm down/cool down. Historically, the idea of a cool down
comes from Victorian exercise ideologists. They believed that if the heartbeat slowed too rapidly it
would cause the body internal damage. We now know that this isn't true at all. Some people also
believe that a cool down prevents or alleviates soreness the next day, although I've never found this
and I don't believe it. All a cool down involves is more work for the muscles-how can morework
possibly reduce damage? For this reason, I don't do systematic cool downs. Following a hard training
session, I used to pace my cell, or sit on my bunk and do some deep breathing exercises. I found
this helped me relax and regain equilibrium quickly. If you do like doing physical cool downs for
psychological reasons though, you can. Just repeat your warm up procedure in reverse.
Starting Slow
A lot of guys are eager to start training as hard as possible. Hard training is important, but
patience is important too. I always advise people new to calisthenics-no matter how strong they
are-to begin with the first exercise. That's right. Start your training with Step 1 ofevery single
movement ofThe BigSix. Resist the urge to jump in at Step 3,4,5 or even 6. Start with the easiest
possible exercise, and gradually pick up the intensity. Give yourself at least four weeks until
you are working hard, and perhaps two months until you are going nearly full bore.
Many people will think this is too slow. They will be sure that the earlier exercises are just too
easy. But starting at the very beginning will bring greater benefits in the long run. It will strengthen
the joints, teach coordination, balance, timing and cadence. It will develop good core strength and
kick-start the motivation for harder exercises.
Getting really strong through calisthenics is not a fad for teenagers. It should be something you
benefit from for your whole life. Devoting a few short weeks to mastering the basic, easy exercises
doesn't seem like much time in that context, does it?