Convict Conditioning - Paul Wade

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The first part, Preliminaries, will give you a great background to the system of Convict
Conditioning. It contains an introduction, a chapter on old school calisthenics, a chapter on the
benefits of bodyweight training relative to modern in-gym training, and the current chapter. These
four chapters will teach you everything you need to know about the theory of the system, its
nature, rewards and advantages. You'll also learn something about the long tradition of prison
training, and the origin and history of Convict Conditioning. These chapters are all useful for
learning about the system and clearing up any misconceptions you might have picked up about
prison training or calisthenics from inauthentic sources.
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The second part of the book is called The Big Six: Power Moves. This part contains the real
meat of the system. As the title of Part Two implies, Convict Conditioning is based around six
types of movements-the "Big Six."
As any competent weight-training coach will tell you, there are thousands of exercises you can
do to train your muscles; but actually, a really good routine only requires a handful of big, basic
exercises. This is because although the body contains well over five hundred muscles, these muscles
have evolved to work in harmony; both with other muscles and with the body as a whole.
Trying to work muscles individually neglects this fact, and de-trains the natural instincts of the
body to function as a coordinated, unified whole. Therefore to work your muscles properly, the
best approach is to select the fewest exercises you can to completely work the body, and continue
to get stronger and stronger in those core exercises.
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In our system there are six basic movements we use to work the entire body-everything from
the muscles of the scalp down to the toes! The choice of six exercises is the result of centuries of
tradition, and trial and error, as well as a basic knowledge of anatomy and kinesiology. The Big
Six movements and the primary muscle groups they work are listed on table one. A quick glance
at table one will confirm that the Big Six work all the major muscle groups as primary movers.
They meld together perfectly; just as bridges work almost all of the back of the body, leg raises
work the front; pushups work the pushing muscles of the upper body, pullups work the pulling
muscles, and so on. Everything gets its ideal share of work. But there is also some overlap between
these movements. For example, in addition to thoroughly working the main groups listed,
pushups also work the abs, bridges also work the triceps, and so on. The Big Six chart is merely