Body Weight Strength Training For Superhuman Strength

convict conditioning bodyweight strength trainingI have just finished reading a book called convict conditioning. It's a body weight strength training program for teaching you how to become insanely strong.

This book has blown me away...seriously!

Not because of the story behind it ("Coach" Paul Wade learned this in prison)

It wasn't because of the supposed origin of these exercises (Ancient Greece)

What really tickled my fancy about this book was the clear and simple progressions.

Let me explain...

Coach starts off by describing the elite goals...

  • 100 one-arm pushups on each side
  • 2 sets of 50 one-leg squats on each side
  • 2 sets of 6 one-arm pullups on each side
  • 2 sets of 30 hanging leg raises
  • 2 sets of 30 1 stand-to-stand bridges
  • 1 set of 5 one-arm handstand pushups on each side

He then goes on to show you exactly how you can build up from a complete beginner level all the way to being able to complete these superhuman feats.

And the thing is, it all seems so achievable.

Just to let you know what I mean...

The first exercise in the pushup progression series is just doing pushups against a wall. Simple. Anyone can do this

Once you've achieved 3 sets of 50 you can move on to the next exercise which is a pushup on an incline. Also simple.

When you can achieve 3 sets of 40 you can move onto the next hardest exercise. And so on...

The exercises get progressively harder until you reach what paul calls the Elite level exercise.

At every step of the way, the next step is not too much of a stretch for the mind or body to reach. You always know what to aim for which is the most motivating type of training you could possibly ask for.

It ticks all of my motivation boxes!

Once you can complete all of the elite goals, I would estimate that you'd be pretty freakin strong.

In the words of Coach - "Only a handful of athletes in the world are able to correctly perform the Master Step techniques for all of the big 6 movements. You must resolve to become one of these few"


Body Weight Strength Training For Big Muscles

A lot of the body weight exercises you find these days are hundreds of reps of light exercises. This is not true body weight strength training. Rather this is endurance training.

Convict conditioning is all about strength. Period.

The exercises, at least the advanced ones, use low reps which means that you are building strength and muscle at every stage.


Negatives About Convict Conditioning

The book has got quite a few rants about how strength training is the cause of so many injuries and sore joints in people. Coach is really quite opposed to training with weights.

I'm not 100% convinced he's right. But it's an interesting viewpoint anyway.

There were also quite a lot of prison stories in there. They were entertaining but not really necesary.

All in all though I have really enjoyed reading and putting these exercises into practice. I've got a long way to go, but am excited about where this could lead.

If you'd like to read more about this body weight strength program, click here



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