Convict Conditioning - Paul Wade

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TABLE OF OO~ I Foreword III PART I: PRELl INARIES 1. Introduction: A Journey of Strength. 1 2. Old School Calisthenics: P1:le Lost Art of Power 9 ,. The Convict Manifesto: Bodyweig1lt !!!raining vs Modern Meth.ods 19 4. Convict Conditioning: About P1:lis Book 29 PART II: THE BIG SIX: POWER MOVES 5. The Pushup: Armor-Plated Pecs and Steel !!!riceps 6. The Squat: Elevator Oable P1:liglls 7. The Pullup: Barn Door Back and Major Guns 8. The Leg Raise: A Siz-Pack From Hell 9. The Bridge: OoJllbat Read1" Your Spine 10. The Handstand Pushup: Heal thy, Powerful Sh.oulders 41 75 11, 149 185 221 PART III: SELF-COACHING 11. Bod1 Wisdom.: Oast Iron Principles 12. Routines: Workout Progr8.lllS Acknowledgem.ents Index 259 275 288 289
FOBEWOlm III ~()Ill~" r()lll) S ome time in 1969. A brash Cambridge undergraduate sat hunched in the reverent silence, as two saffron-clad Tibetan Buddhist monks lectured on the mysteries of meditation and enlightenment. The monks radiated gentle peace and ease. Their eyes crinkled with humor, as if sharing a perpetual inside joke. "Everything is beautiful, nothing matters," they seemed to hint. Their words washed over the young man's head-mostly wasted-as his mind darted from restless thought to restless thought. One monk began to speak of the inner freedom that arises from the practice of deep meditation. The monk used an analogy: "You can be locked in a prison cell-apparently in bondage-and yet you remain free inside. Nobody can take that inner freedom from you." The undergrad exploded out of his seat with an angry rebuttal. "How can you say that? Prison is prison. Bondage is bondage. There can be no real freedom when you are being held against your will!" A deep button had been pushed, the knee-jerk response out of all proportion to the monk's analogy. The fellow monk smiled beatifically at the angry young man. "It is good to question your teachers," he said with absolute sincerity and no hint of irony. And the monks continued with their talk, flowing like a river round the jagged boulder in their midst. Forty years later. Some time in 2009. The volatile young Cambridge undergrad is now a somewhat wiser and a whole lot more mellow fellow. He's running a dynamic and rapidly expanding venture called Dragon Door Publications-a vehicle for those with a passion for the cultivation of physical excellence. . And I'm about to introduce the world to one of the most exciting books I have ever read. It's a book about prison. It's a book about freedom. It's a book about survival. It's a book about humanity. It's a book about strength and power. It's a book that belongs in the hands of our military, our police, our firefighters, and all who protect our country from harm. It's a book to circulate in our high schools and colleges. It's a book for the professional athlete and for the out-ofshape desk jockey. It's a book for stay-at-home moms. It's a book for boomers seeking to reverse the sands of time. It's a book for anyone seeking the secrets of supreme survival strength.
Page 2 and 3: How to Bust Free fAil Woaknosssing
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84 COlfVl:C'J! COBDI!l!IOBIllG Perf
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86 COliV:IOO! COllDI!l!IOJIDIG JII4
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88 COBVICT COBDITIOBIll'G Performan
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96 COliVIC!I! COBDI!l!IOlfiB'G Perf
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98 COBVJ:CT CORDITIOBDlG ~I~C. Perf
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100 COlfVIOT COBDITIOND!l'G Perform
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102 COllVIC'l! COBDI'l!IOliIllG ~-I
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106 OOIlVIeT OOBDITIOBDiG Going Bey
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108 COBv:IO'l! COBDITIOlllliG Varia
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110 COBVIC~ COJIDITIOliIllG platfor
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112 COllVIC'J! COBDITIOBIBG Fireman
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114 COBVIC!1! COBDI!1!IOBIllG Benef
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116 CONVICT COllDITIOBIllG When per
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U6 COliVIC'J! COBD:t'J!:tOliIBG Han
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120 OONVICT OORDITIOliIliG Serve Yo
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122 CoxV:I:C'l! COBDI'1!IOl!lIJfG T
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124 COlfVI~ COl!lDITIOBiliG Perform
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126 COliVJ:CT COJIDITIOl!iIIlG Perf
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128 OOliVl:CT OOllDITIOllIJlG Perfo
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130 COBVIC!I! CO!IDI!I!IOllIB'G I~I
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132 COBVJ:~ COBDI1!IOBIBG (~ JlI )S
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134 CONVICT COBDITIOllIBG IJNI~'T)~
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1:56 CONVICT COBDIUOBIBG 1/ 2 ()NI~
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f>JlDIOIiIiI
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144 OOBVIC'J! OOBDI'J!IOll1llG Goin
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148 COllVIOO! COBDIIfIOllDfG Crucif
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150 OOBVICT OOBDITIOBIlfG A six-pac
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152 CONVICT COlmITIOBIllG The idea
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154 COBVIC'l! COlmI'l!IOllING Waist
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112 OOBVICT OOBDI!l!IOJlIBG Perform
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{)!IIJii(OIiJilmI00 iJiOI.AJl00 9Lt
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180 COliVIC'l! COBD:I!I!:tOBIBG Var
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P.mT III: 8m.F-COACHIlIG 259 II: Il
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PART III: Sm.F-COA.ClWlG 261 SI~'f
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p~ III: SELF-OOACHmG 263 Put Streng
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PART III: SELF-OOACHING 265 The mon
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p~ III: 8m.F-CO.A.ClmfG 267 Ifyou f
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p~ III: 8:BLF-COACBlJIG 269 method.
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276 COllVIC'l! COBDI~IOtmfG day, or
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278 CONVICT COBD:IUOIr.IBG NI~ ,T I
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280 OOllV:IC'J! OOBDJ:!I!J:OJmlG 'T
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282 COllVIC'I! COBDI'J!IOBDIG S IJI
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284 COllVIC~ COBDJ:~J:OlfIBG IIYIJl
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286 COBVIC'l! COliDI'1!IOllING Find
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288 COllVICT COKDITIOliIBG 11(~Iii~
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290 COBVIC'! COBDI!l!IO:BIRG (~ Cal
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292 COllVl:C'! COBDI~IOBnlG Medicin
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294 COBVI~ COBDn:I:OBDiG ,r v raise
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Convict Conditioning - Paul Wade

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