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Convict Conditioning 2: Advanced Prison Training Tactics for Muscle Gain, Fat Loss and Bulletproof Joints Kindle Edition
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About the Author
Paul Wade is the bestselling author of Convict Conditioning which has sold over 750,000 copies worldwide and is regarded as one of the premier experts in bodyweight exercise and calisthenics. Wade has authored four major titles on calistehnics and five videos shot originally on Alcatraz. Wade spent over twenty years in maximum security prisons, where he originally developed his acclaimed Convict Conditioning programs.
- ASIN : B0097AMVXS
- Publisher : Dragon Door Publications; 1st edition (August 15, 2012)
- Publication date : August 15, 2012
- Language : English
- File size : 35842 KB
- Text-to-Speech : Enabled
- Enhanced typesetting : Enabled
- X-Ray : Enabled
- Word Wise : Enabled
- Print length : 543 pages
- Lending : Enabled
- Best Sellers Rank: #200,125 in Kindle Store (See Top 100 in Kindle Store)
- Customer Reviews:
Top reviews from the United States
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Coach Wade is the way to go. What's cool to his approach is he has "helpers" to help you get to the harder stuff. Basically that means anyone between 8 and 80 can do this workout. That's amazing, really.
A follow up to CC1, the book consists of three sections:
1. Ancillary exercises outside of the Big Six from CC1. These exercises train grip strength, lateral chain, neck and calves. Wade admits that these exercises are not "must do" if you are already doing the Big Six. But they are an important supplement if you are an athlete in a particular field (e.g. martial artist or grappler), have a certain weakness to correct or simply want to mix things up a bit from the usual bodyweigth exercises. As with CC1, the focus is on a single key exercise for each area combined with progressions.
2. Joint strength, "tension flexibility" and stretching and mobility. This was the most enlightening and useful section for me. Wade makes a convincing case that the common wisdom on stretching and mobility is misguided and can be detrimental to joint health and make one susceptable to injury.
The common approach to stretching is to "loosen up" muscles while _not_ engaging them. Thus, one "stretches" a muscle while trying not to use it. This results in stretches that frequently go far beyond what one would be able to do under one's own strength. For example a hamstring or leg stretch that involves hoisting one's leg over a bar and then leaning down to hold the toes close to one's head. This stretches the hamstring but does so in a position that one would be unable to maintain _just applying one's own strength_ (hip and core strength, hamstring and back flexibility, etc). This means that one is setting oneself up to stretch for positions over which one has no ability to control. That approach is a prelude to injuries. More important, it does not train the joints to stretch "under load", what Wade calls "active stretching" or "tensile strength".
Wade's "stretches" are all essentially strength holds that do not allow one to stretch further than one's own muscular strength is able to achieve. For instance, instead of the "passive" hamstring stretch described above, and which relies on leverage and outside objects (the bar) to hold one's leg in the stretched position, Wade advocates L-holds that engage the core and hip muscles, and both engage _and stretch_ the lower back and hamstring chain. Thus the very muscles one is stretching -- the posterior chain -- are also under tension: this ensures that you can stretch no further than your strength allows, and it also builds what Wade calls tensile strength, which is extremely important for joint health and strength. Wade makes a very strong case for tensile strength being a huge benefit of bodyweight conditioning whereas bodybuilders will tend to have joint problems. This may also explain why bodyweight athletes can be immensely strong without being huge: their joint strength and tensile strength is pulling the load, whereas bodybuilders are relying entirely on skeletal muscle, not joints and ligaments.
The explanation of tensile strength and active stretching also clarifies why progressions are so important in bodyweight training and why it may not pay off to "get ahead of oneself" even if a given progression stage seems easy: the progressions are key to building up joint and tensile strength, which can only be done slowly.
This section on joint health was worth the entire price of the book for me. I will incorporate much of section 2 into my bodyweight training.
3. A mixed bag of chapters on diet, rest, motivation and mindset. These chapters, understandably, were very much influenced by Wade's time in prison. Thus, his diet advice is to have "three squares" and not worry about macronutrients too much. Good info in this section but nothing earthshattering.
Overall, I consider this an essential companion to CC1.
Calisthenics which was part of traditional martial arts training for centuries has been lost by most teachers in modern times. In old Jackie Chan movies you can see him doing handstand pushups & back bridges.
My favorite part is the section on stretching, especially "The Trifecta"; a set of 3 stretches that work all your joints & major muscles. It feels great after hard training or on off days.
Wade explains why his style of stretching is the best for preventing injuries, and why some common methods leave you vulnerable to injury.
Every book by Wade is a must-have for calisthenics athletes. The stuff really works, I've increased my muscle size & strength in just a couple months of training following Wade's books.
To apply the CC's and CC2's routine in your life, you'll need patience to see the results, but you can sleep damn sure that, if you put the time and effort needed, you will have results that will last for your entire life.
If you can, please search for the Convict Conditioning FAQ and Convict Conditioning CHARTS (I found on Scribd). This 2 PDF files answered a loot of questions that I had about the implementation of the routine.
Also, I highly recommend that you buy the Convict Conditioning (the first book) BEFORE you buy this book.
Last advice, DO NOT "workout" to get fit. Workout with a specific goal in mind. Perform 1x5 One-Arm Handstand Push-up, is an excelent goal. ;)
Ps: Sorry for my english, I'm not a native speaker.
Top reviews from other countries
If you lead a busy life style or even if you don't this book will teach you how to fit in short work outs that do work.
I highly recommend this book to any one novice or professional.