Paul Wade’s “Convict Conditioning” is a comprehensive guide to bodyweight exercise that has been gaining in popularity since its initial release in 2009. It promises to help readers build muscle, strength and endurance through a series of six progressive calisthenics exercises. In this blog post, I will provide a thorough summary of the book and analyze how effective Wade’s approach is for achieving physical fitness goals.
Wade divides his book into three main sections. The first section focuses on the basics of bodyweight training and covers topics such as training frequency, rest intervals, nutrition, and goal setting. The second section delves into the details of each of the six exercises Wade recommends—pushups, squats, pullups, leg raises, bridges, and handstand pushups—and explains how to perform each exercise correctly. Finally, the last section provides advanced variations on these exercises that can be used to further challenge oneself as one progresses. With these exercises and techniques, Wade states that readers can achieve their desired physique and strength goals.
But what is ultimately more important is the ability to move freely, remain injury-free, and live an active lifestyle. This can be achieved through consistent practice of the suggested exercises and following the principles outlined in the book. By equipping readers with the tools they need to achieve their fitness goals, Convict Conditioning provides a comprehensive, step-by-step guide to bodyweight training that can be used by beginners and experts alike.
Wade also provides detailed illustrations for each exercise so that readers can accurately visualize how they should look when performing them. He emphasizes proper form throughout the book as well as safety precautions to ensure readers don’t injure themselves while exercising. He also encourages readers to take their time when progressing through the exercises and not rush into anything too quickly. He suggests starting with the easiest exercises and working your way up to more challenging exercises over time.
This is a common approach used by many trainers and athletes, and it is one that Wade advocates for in Convict Conditioning. By taking the time to gradually increase the difficulty of the exercises, readers will not only be able to achieve their fitness goals but also enjoy the process. Wade’s approach encourages readers to be patient and maintain good form while exercising, two important principles that are emphasized throughout the book.
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“Take your time and work your way up to tougher exercises over time,” Wade writes. “Do not become discouraged if you don’t see immediate results. Remember that you are training your body to become stronger, more muscular, and more endurance-oriented over time.” This approach to bodyweight training is one that is both challenging and rewarding, and it is the reason why Wade’s book has been so successful.
This is key, he says, because “failure is the mother of success.” By taking the time to perfect each exercise, readers can avoid injuries and maximize their results. Wade also emphasizes the importance of consistency in his book. He states that if readers strive to practice the exercises and principles outlined in Convict Conditioning on a regular basis, they will be successful in their fitness goals.
He states, “Move at your own pace and allow yourself plenty of time to develop the necessary strength, endurance and mobility to perform the exercises correctly.” This principle is important, as rushing into a new exercise routine can lead to injury and improper form. Wade also recommends sticking to a flexible training schedule so that readers can adapt their training to accommodate a variety of lifestyles and activities. By following these principles, readers can not only achieve their fitness goals but also have a great time while doing so.
What is an example of a training schedule that Wade recommends? Wade suggests the following schedule: three days per week for each discipline: one day for strength, one day for power, and one day for endurance.
The day for power should include anaerobic and aerobic training. For anaerobic training, he recommends using a combination of strength, speed, and resistance training. He also suggests interval training, which involves training at a high intensity for short periods of time. For aerobic training, Wade recommends using a combination of power, interval, and endurance training. He also suggests doing some type of stretching or mobility training to help reduce muscle soreness and increase flexibility.
An example of the exercises that Wade suggests for the strength, power, and endurance days include push-ups, pull-ups, lunges, sprints, and squats. Wade also suggests a variety of different exercises to help with mobility, which include side lunges, side planks, and lunges with a resistance band. He also suggests a variety of different exercises to help with stretching, which include yoga poses, gentle yoga poses, and active stretches.
Here is a weekly schedule recommended in the book which includes reps and types of exercises for each day of the week:
- Monday: Strength-push-ups, pull-ups, squats, bent-over rows
- Tuesday: Power-speed-resistance exercises, HIIT (high-intensity interval training), stationary biking
- Wednesday: Endurance-cardio exercises, running, swimming
- Thursday: REST DAY!
- Friday: Strength-push-ups, pull-ups, squats, bent-over rows
- Saturday: Power-speed-resistance exercises, HIIT (high-intensity interval training), stationary biking
- Sunday: Endurance-cardio exercises, running, swimming
Overall, Paul Wade’s “Convict Conditioning” is an excellent resource for anyone looking to learn about bodyweight training or improve their overall strength and fitness levels. It provides detailed instructions on each exercise as well as safety tips and advice on nutrition so that readers can make informed decisions about their health and fitness goals. If you are looking for an effective way to get fit without having access to expensive equipment or gym memberships then this book is definitely worth checking out.