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Convict Conditioning summary
Brief summary
Convict Conditioning by Paul Wade is a comprehensive guide to bodyweight strength training. It offers a progressive approach to building functional strength using minimal equipment, making it perfect for anyone looking to get fit without a gym.
Table of Contents
Convict Conditioning
Summary of key ideas
Unveiling the Prison Training Secrets
In Convict Conditioning, Paul Wade, an ex-convict, takes us on a journey through the prison yards, where he learned the art of bodyweight training. He introduces us to the 'Big Six' exercises, which are the push-up, squat, pull-up, leg raise, bridge, and handstand push-up. These exercises formed the basis of his training and helped him build remarkable strength during his time in prison.
Wade emphasizes the importance of progressive calisthenics, a training method that involves gradually increasing the difficulty of exercises to build strength. He explains that this approach is not only effective but also safer for the body, as it minimizes the risk of injury. He shares his own experience of starting with the most basic variations of the 'Big Six' exercises and gradually progressing to the more challenging forms.
Progressing Through the Exercises
For each of the 'Big Six' exercises, Wade outlines ten levels of progression, starting from absolute beginners to elite practitioners. He provides detailed instructions on how to perform each variation with proper form and technique. Additionally, he offers valuable insights into the muscle groups targeted by each exercise and explains how to leverage them effectively.
Wade also delves into the mental aspect of training, stressing the importance of discipline and patience. He discusses the concept of 'greasing the groove,' a practice where you perform sub-maximal sets of an exercise throughout the day to reinforce the neural pathways and improve strength gains.
Shattering the Myths Around Strength Training
Throughout Convict Conditioning, Wade challenges several prevalent myths about strength training. He debunks the notion that weightlifting is the only way to build significant strength and muscles, arguing that bodyweight exercises can be equally effective. He also addresses the misconception that strength training is only for the young, highlighting his own transformation from a scrawny teenager to a powerful convict in his forties.
Wade further emphasizes the importance of functional strength, which he defines as the ability to move and control your body effectively. He argues that traditional weightlifting often leads to imbalanced muscle development and fails to develop functional strength, while bodyweight exercises promote a more holistic and balanced approach to strength training.
Adopting the Convict Mentality
As we progress through Convict Conditioning, it becomes clear that the book is not just about physical training but also about adopting a resilient mindset. Wade encourages readers to embrace the 'convict mentality,' characterized by unwavering determination, self-discipline, and the ability to endure hardship. He believes that this mindset is crucial not only for surviving prison but also for overcoming life's challenges outside the prison walls.
In conclusion, Convict Conditioning offers a unique perspective on strength training, drawing from the harsh environment of prison life. It provides a comprehensive guide to bodyweight exercises, emphasizing the importance of progressive calisthenics and mental resilience. By following the principles outlined in the book, readers can develop exceptional strength, both physically and mentally, just as Paul Wade did during his time as a convict.
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What is Convict Conditioning about?
Convict Conditioning by Paul Wade is a comprehensive guide to bodyweight strength training. Drawing on his own experience in prison, the author presents a series of progressive exercises designed to build incredible strength and muscle using minimal equipment. Whether you're a beginner or an advanced athlete, this book offers a unique approach to fitness that can help you achieve remarkable results.
Convict Conditioning Review
Convict Conditioning (2009) is a compelling read for anyone interested in bodyweight training and fitness. Here's why this book stands out:
- It introduces a progressive approach to strength training, starting from basic exercises and gradually advancing to more challenging ones, ensuring steady progress.
- The book emphasizes practicality and simplicity in workouts, making it accessible for beginners while still offering valuable insights for advanced practitioners.
- With its engaging narrative and focus on building strength with minimal equipment, it keeps readers motivated and committed to their fitness journey.
Who should read Convict Conditioning?
Individuals who are looking to improve their strength and conditioning
People who prefer bodyweight exercises over traditional gym workouts
Those who are interested in learning about the training methods used by prison inmates
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Convict Conditioning FAQs
What is the main message of Convict Conditioning?
The main message of Convict Conditioning is achieving strength through bodyweight exercises and discipline.
How long does it take to read Convict Conditioning?
Reading Convict Conditioning takes a few hours. The Blinkist summary can be read in 15 minutes.
Is Convict Conditioning a good book? Is it worth reading?
Convict Conditioning is worth reading for its focused approach to building strength and its emphasis on discipline.
Who is the author of Convict Conditioning?
Paul Wade is the author of Convict Conditioning.
What to read after Convict Conditioning?
If you're wondering what to read next after Convict Conditioning, here are some recommendations we suggest:
- Eating Animals by Jonathan Safran Foer
- Fast Food Nation by Eric Schlosser
- Why We Get Fat by Gary Taubes
- The Omnivore's Dilemma by Michael Pollan
- Savor by Thich Nhat Hanh and Lilian Cheung
- Eat to Live by Joel Fuhrman
- Nutrition and Physical Degeneration by Weston A. Price
- Salt Sugar Fat by Michael Moss
- Mindless Eating by Brian Wansink
- The Twenty-four Hour Mind by Rosalind D. Cartwright