Convict Conditioning 2 Advanced Prison Training Tactics for Muscle Gain, Fat Loss and Bulletproof Joints
By Paul Wade
Published by Dragon Door Publications in 2011
PDF, 355 pages, English | 13 MB
"Coach Paul Wade has outdone himself. His first book Convict Conditioning is to my mind THE BEST book ever written on bodyweight conditioning. Hands down. Now, with the sequel Convict Conditioning 2, Coach Wade takes us even deeper into the subtle nuances of training with the ultimate resistance tool: our bodies.
In plain English, but with an amazing understanding of anatomy, physiology, kinesiology and, go figure, psychology, Coach Wade explains very simply how to work the smaller but just as important areas of the body such as the hands and forearms, neck and calves and obliques in serious functional ways.
His minimalist approach to exercise belies the complexity of his system and the deep insight into exactly how the body works and the best way to get from A to Z in the shortest time possible.
I got the best advice on how to strengthen the hard-to-reach extensors of the hand right away from this exercise Master I have ever seen. It's so simple but so completely functional
I can't believe no one else has thought of it yet. Just glad he figured it out for me.
Paul teaches us how to strengthen our bodies with the simplest of movements while at the same time balancing our structures in the same way: simple exercises that work the whole body.
And just as simply as he did with his first book. His novel approach to stretching and mobility training is brilliant and fresh as well as his take on recovery and healing from injury. Sprinkled throughout the entire book are too-many-to-count insights and advice from a man who has come to his knowledge the hard way and knows exactly of what he speaks.
This book is, as was his first, an amazing journey into the history of physical culture disguised as a book on calisthenics. But the thing that Coach Wade does better than any before him is his unbelievable progressions on EVERY EXERCISE and stretch! He breaks things down and tells us EXACTLY how to proceed to get to whatever level of strength and development we want. AND gives us the exact metrics we need to know when to go to the next level.
Adding in completely practical and immediately useful insights into nutrition and the mindset necessary to deal not only with training but with life, makes this book a classic that will stand the test of time.
Bravo Coach Wade, Bravo."
—Mark Reifkind, Master RKC, author of Mastering the HardStyle Kettlebell Swing
Table of Contents:
The Many Roads to Strength by Brooks Kubik
Opening Salvo: Chewing Bubblegum and Kicking Ass
1. Introduction: Put Yourself Behind Bars
PART I: SHOTGUN MUSCLE
Hands and Forearms
2: Iron Hands and Forearms: Ultimate Strength 1—with Just Two Techniques
3: The Hang Progressions: A Vice-Like Bodyweight Grip Course
4: Advanced Grip Torture: Explosive Power + Titanium Fingers
5: Fingertip Pushups: Keeping Hand Strength Balanced
6: Forearms into Firearms: Hand Strength
A Summary and a Challenge
7: Lateral Chain Training: Capturing the Flag
8: The Clutch Flag: In Eight Easy Steps
9: The Press Flag: In Eight Not-So-Easy Steps
Neck and Calves
10. Bulldog Neck: Bulletproof Your Weakest Link
11. Calf Training: Ultimate Lower Legs—No Machines Necessary
PART II: BULLETPROOF JOINTS
12. Tension-Flexibility: The Lost Art of Joint Training
13: Stretching—the Prison Take: Flexibility, Mobility, Control
14. The Trifecta: Your "Secret Weapon" for Mobilizing Stiff, Battle-Scarred Physiques—for Life
15: The Bridge Hold Progressions: The Ultimate Prehab/Rehab Technique
16: The L-Hold Progressions: Cure Bad Hips and Low Back—Inside-Out
17: Twist Progressions: Unleash Your Functional Triad
PART III: WISDOM FROM CELLBLOCK G
18. Doing Time Right: Living the Straight Edge
19. The Prison Diet: Nutrition and Fat Loss Behind Bars
20. Mendin’ Up: The 8 Laws of Healing
21. The Mind: Escaping the True Prison
Pumpin’ Iron in Prison: Myths, Muscle and Misconceptions
More info: http://www.dragondoor.com/convict-conditioning-2-ebook
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