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Convict Conditioning: How to Bust Free of All Weakness-Using the Lost Secrets of Supreme Survival Strength Format Kindle
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flamber sur la plage, pas de musculature en dysharmonie.
Uniquement de la force fonctionnelle, point à la ligne.
Pour ce faire Coach Wade nous propose de réaliser les 6 mouvements maîtres qui sont :
- Pompes à une main jambes serrées
- Squat profond sur une jambe
- Relevé de jambes en étant suspendu
- Pompes sur un bras les pieds au mur
- De la position debout on descend en pont puis retour à la position debout
- Traction à une main
Ces mouvements étant particulièrement difficiles, Coach Wade propose une progression
en 10 étapes pour chaque mouvement par ordre croissant de difficulté.
A chaque étape un seuil est fixé, validant ou non le passage à l'étape suivante.
Ce que je trouve intéressant dans ces 2 livres, c'est que Coach Wade prône la patience et la persévérance
et encourage à commencer au bas de la progression, surtout pas de précipitation.
Il insiste sur le besoin de consolider la force acquise sur un mouvement avant de passer au suivant en conseillant
de rester 1 à 2 mois sur un mouvement dès qu'on a atteint le seuil fixé.
Dans le tome 2, il fait un focus très instructif sur l'importance du renforcement des tendons et des ligaments
et propose des étirements sous tension.
J'ai opté pour la routine Veterano à laquelle j'ai ajouté des exercices pour les avant-bras,la nuque
et les mollets qui sont décrits dans le volume 2.Lire la suite ›
The progression is intelligent and "Coach Wade" insists on the step to step protocol and the patience that is necessary to achieve your goals. I didn't give five stars because of the part of the book about the life in prison.
I think you need to train for your health and not in case you end in prison.
Personnellement cela fait 10 ans que je pratiques la musculation avec poids
Mon physique a évoluer considérablement durant cette longue période, mais en terme de force, même si je suis certe plus fort que l'individu lambda, je ne suis pas en mesure de me servir de mon corps et je n'ai pas la force, que j'aurais pu avoir si j'avais eu ce manuel d'entraînement plus tôt.
J'ai 30 ans, et mon objectif et d'arriver a la 10eme étape de chaque exo d'ici 3 ans grand Max
Je ferais mon feed-back mais déjà je peux souligner que cela fais 1 semaine que j'ai arrêter les poids en salle, je met toute les chances de mon côté en évitant de me surentraîner de façon à acquérir le plus de puissance le plus vite et le plus durablement possible en évitant de me blesser comme la plupart des individus qui pratique le sport avec haltères.
Je sous entend par là, Tendons, ligament, articulations et muscles souvent douloureux...
Bonne continuation a ceux qui sont motivés et tanpis pour ceux qui on lâché l'affaire
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The workout is structured so that each exercise of the Big Six is divided into ten steps, the final step being the exercises listed earlier. As a general rule, the first steps are the easiest and you move gradually to more challenging variations. For example, you start the pushups series with standing pushups against the wall, and progress from there into incline pushups against a table, then kneeling pushpus, and so on until you reach the one-arm pushup.
Each of the steps are further divided into three stages: Beginner standard, Intermediate standard, and Progression standard. The standards differ from each other by the number of repetitions and sets you are supposed to perform each exercise. When you reach the Progression standard of an exercise, you can move on to the next step, where you'll start from the Beginner standard.
The author emphasizes clean performance of exercises, and slow progression through the steps. You are supposed to start from step one with each exercise even if you could jump directly to step six, for example. And you are supposed to progess slowly through each step, taking a minimum of one month on each step no matter how easy the exercise is for you.
The name of the book is derived from the inception of the training system - or so the story goes. The author "Paul Wade" (not his real name) has supposedly spent a major portion of his adult life in prison, and there he has gained reputation of being able to coach himself and his fellow inmates into excellent shape. And because there are no free weigts allowed in prisons, the workouts had to consist of bodyweight exercises only. The credibility of the story has been questioned, but no doubt it gives a marketing edge; something where the book stands alone from countless other bodyweight only training manuals. In my opinion, it's a shame because the training system is very good if not excellent, and the shadow of doubt over the backround strory can put the whole book into questionable light.
The system - as already stated - in very good. It offers very good progression of bodyweight exercises, with which creating a progression is much harder than with free weights. Also, in addition to the progression system, there is a cycling of intensity built into the system. As the Beginner standard of each step is easier than the Progression standard on the previous step, you'll get an automatic cycling down of intensity each time you progress to a higher step.
The price tag is a bit high, as is the case with many Dragondroor publications. This time however, I feel the price is not exsessive but the book is worth the price. Another complaint is that I would have the author clarify some points in the self-coaching chapter as there is some things that are not explained fully. These things drop the star count from five to four. Otherwise an excellent book!
According to the author, an ex-convict, "The average gym junkie today is all about appearance, not ability. Flash, not function. These men may have big, artificially pumped up limbs, but all that the size is in the muscle tissue; their tendons and joints are weak. Ask the average muscleman to do a deep one-leg squat-ass-to-floorstyle-and his knee ligaments would probably snap in two. What strength most bodybuilders do have, they cannot use in a coordinated way; if you asked them to walk on their hands they'd fall flat on their faces."
This is an extraordinary book about functional bodyweight training. By functional I mean you are taught to be strong for everyday life -- not muscular for the sake of appearance.
Like the author, I've seen beefy guys and gals at the gym walking ahead of me looking like they could hardly move because they had so much muscles on their legs. They walked like a fat person whose thighs rub against each other. Not a pretty sight.
The author continues, "To become hugely powerful, you don't need weights, cables, fancy machines, or any other crap that the industry or the infomercials are brainwashing you into thinking you can't do without. You can gain Herculean strength-genuine brawn and vitality-with no special equipment at all. But to unlock this power-the power of your own body-you need to know how. You need the right method, the art.
Such a method does in fact exist. It's based on traditional, ancient forms of training, techniques which are as old as training itself. This method has evolved by trial-and-error over the centuries, and has proved its superior ability to transform flimsy men into steel-forged warriors time and time again. This method is progressive calisthenics-the art of using the human body to maximize its own development. Calisthenics today is seen as a method of aerobics, circuit training or muscle endurance. It isn't taken seriously. But in the past-before the second half of the twentieth century-all of the world's strongest athletes earned the bulk of their power through performing calisthenics progressively-to become stronger and stronger, day by day, week by week, year after year."
He then teaches you, step by step, how to go from zero to elite with nothing but bodyweight. He says that the fitness industry promotes weights and other gadgets to make money.
If you read the history of bodybuilding, you'll read how the Weider brothers and many before them made a good deal of wealth selling supplements and various types of muscle building equipment.
On the other hand, people like Charles Atlas sold a simple bodyweight program that taught people to look and feel great using their own bodies. Of course, in all fairness, Atlas became rich too.
Here are the contents:
1. Introduction: A Journey of Strength
2. Old School Calisthenics: The Lost Art of Power
The Convict Manifesto: Bodyweight Training vs Modern Methods
4. Convict Conditioning: About This Book
PART II: THE BIG SIX:
5. The Pushup: Armor-Plated Pecs and Steel Triceps
6. The Squat: Elevator Cable Thighs
7. The Pullup: Barn Door Back and Major Guns
8. The Leg Raise: A Six-Pack From Hell
9. The Bridge: Combat Ready Your Spine
10. The Handstand Pushup: Healthy Powerful Shoulders
PART III: SELF-COACHING
11. Body Wisdom: Cast Iron Principles
12. Routines: Workout Programs
As you can see, the book is packed. One of the many things I like about it is that it starts the reader out at a very easy to perform exercise. One that's easy to do yet very effective. It takes you to very serious exercises in a way that really works --- by using progression.
The book has lots of pictures in it with easy-to-understand instructions. It's not only fun to read but it's also very interesting. Not only for the knowledge of the exercises, but for the history it shares and the unique perspective of the author.
Unfortunately, the author directs the book to men and makes no mention of training women. Perhaps that's understandable. But the training applies to women as well.
A number of comments have been made in other reviews questioning whether or not the author is really an ex-convict. Well, it could be a marketing ploy. But there are many reasons an ex-con would not want to use his own name in writing this, or any, book.
As to the British English that is used in some parts --- the editors are from Australia and perhaps some in the U.K. It's poor editing, of course, to put an American writer in British English. But it's done only in a few parts. It sounds like it's been edited by numerous people. If so, they didn't catch many misspellings that they should have.
But to me, those are small issues. True -- a book as expensive as this one should be error-free. But we live in a world of poor editing. The value of this book is in the information.
If you're interested in bodybuilding, fitness or bodyweight training, you need to add this book to your library. My guess is it's one you'll put to work right away and use often.
You can continue with your weights if you want. The book doesn't say you should choose one over the other. But it's likely you'll develop a new respect for getting functional strength by using nothing but your own body, in your own time and totally on your own. And that's convict conditioning. It works for them. It will work for you.
-- Susanna K. Hutcheson
I purchased the book about two weeks ago and read it in five days. When researching Convict Conditioning the main negative I found was folks complaining about the "prison" aspect of the book. I saw some reviews which commented about how the prison related stories were false and that Coach Wade was most likely a fictitious character. Personally, I dismissed the prison aspects of the book as marketing hype and focused on the training material (these days you need some kind of marketing angle to get your product noticed by the right crowd). The information is excellent. The exercise progression is worth the price of the book (I purchased the Kindle edition for under $20). It starts off with exercises which are very easy on the body (My elderly, overweight, diabetic, triple bypass, high blood pressure, father could follow this program without risk of injury). This was key for me. I am looking to workout with little to no risk of injury...and, hopefully, to strengthen previously injured joints to prevent future injury.
I have been following the plan for almost 2 weeks. I am on level 3 of pushups and squats, level 2 of pull-ups, and still on level 1 of leg lifts (my abs are obviously weaker than I realized). Per the recommendation in the book I will hold off on bridges and handstand pushups until I am further along with the other 4 movements.
So far I love this workout! I can work out right in my living room, during commercial breaks, for most exercises (except for pull ups). The workouts are short and simple. I am building "functional" strength... as well as "demonstrate-able" strength (In the future I can easily demonstrate my strength by dropping and doing one arm pushups, or pistol squats...I'm certainly not above doing a little showing off.) I no longer have the fear of injury while doing these exercises.
I'm looking forward to buying Convict Conditioning 2 (when a Kindle edition is available - Which I hope will be VERY soon.) so, someday, I can start working on doing "Flags" (talk about demonstrate-able strength!!).
3/5/13 Update: I've been following the program for over a year and I still love it. I reached the master phase for leg raises about a month ago. As of today I can do 1 hand pushups on the floor, but my feet are not together yet...I am still working on that. I figure I'm still 6 months to a year away from reaching the master phase of squats (due to lack of ankle flexibility) and pull ups (still need to develop more strength). I am probably at least 2 years away from the master phase for bridges and hand stand pushups.
I have had no injuries since starting the program. I feel strong and my wife has commented that I have gained muscle mass. The pain I had in my knee, back and shoulder have faded away over the last year (that alone was worth 50 times the price of the book).
I love the ongoing challenge of slowly (and safely) working my way through the progression. I purchased Convict Conditioning 2 and read it, but I won't start working on those exercises until I have mastered pushups, pull ups, squats, and leg lifts from the first book.
I don't miss weight training. I wish I had a book like this when I was a teenager.
9/22/2014 Update: I've been following the program for over 2 years now. I have also begun to incorporate other gymnastics movements into the my routine.
Pushups: I have been doing great with 1 arm pushups, but as many others have found, doing them with the feet together seems nearly impossible. Instead I am doing 1 arm/1 leg pushups.
Pull Ups: I still haven't mastered 1 arm pull ups. I am still working with one hand on a low towel and archer pull ups.
Leg Raises: I mastered the straight leg raises and have moved on to Dragon Flags (not mentioned in the book).
Pistol Squats: Due to lack of ankle tendon flexibility I have struggled with pistols. However, I am very close to doing my first pistol squat with my heal on a 1 inch block. I can squat down very slowly, and then give myself a slight push off the floor and stand back up. I expect I will get my first pistol very soon.
Bridges: I have stuck with doing bridges for sets of 10 reps (stage 5). I am in no hurry to get to the master phase of this exercise. I will focus on it when I've mastered the core 4 exercises.
Hand Stand Push Ups: I am doing handstand pushups regularly. It will be quite a while before I can do a 1 arm hand stand push up.
I am still injury free and my joints still feel great (I am 45 years old). The combination of the Paleo/Primal lifestyle and the calisthenic has added a bit more muscle mass in the chest/back/arm/shoulder areas (haven't noticed much gain in the legs).
I recently purchased "Complete Calisthenics: The Ultimate Guide to Bodyweight Exercise" by Ashley Kalym. This book has similar progressions to Convict Conditioning but includes several gymnastics exercises (Levers, Planche, Human Flag, etc). I am incorporating some of the routines in this book into my weekly schedule.
I still don't miss weight training. For me Calisthenics have given me much better results without the injuries/aches and pains.
11/5/2015 Brief Update: I am doing freestanding pistol squats (with my heal on a 1/2 block) regularly. I'm still a long way off from doing 1 arm pull ups & 1 arm handstand push ups. I am doing bridges for reps (bridge push ups) with my feet raised 6 inches off the floor (on a bar on the on my power rack) which work the back of the shoulders very well and give me a great back stretch. I can do very high leg raises (touch toes to the bar) at this point, plus I'm doing dragon flags. I am still injury free and feeling great. I am doing a mix of other body weight exercise along with the CC workouts. I am now doing 1 arm push ups with my feet on a 10" block as well as 1 arm/1 leg push ups.
I came across Convict Conditioning while browsing on Amazon one day, thought it looked interesting and downloaded it. I read the whole thing in an evening and thought the program sounded solid. There is enough here to be effective, but not so much that you lose focus and go off on tangents.
I took the author's advice and started at the beginning with Step One of the "New Blood" routine (though, for now at least, on a five day cycle rather than the recommended seven days). If there was one lesson I learned in my years of lifting, it was that slow and easy progess pays off, especially at the start. Don't overdo it. Allow time for recuperation. Once you start dealing with sore joints and tendons, it really takes a lot of the fun away. I don't really have a set goal, I am just going to see where it leads, and I have no intention of killing myself to show off. I would like to settle in at a level that gives me a level of fitness I am happy with, without being so rigorous that I dread it. I already feel better after not even two weeks of workouts. By the time I reach Step Five (hoping for around New Years) I should feel like a new man.
I already got my wife and a buddy following the program. Even though the more advanced steps will kick just about anybody's ass, the initial steps are easy enough for middle aged, sedentary couch potatoes like us, so there is truly something here for everyone. When I describe it to people my age, they immediately grasp that here is something that is attainable and profitable. By the new year (four months away), I hope to be leading a genuinely changed life. I am very glad I found this book.
I mentioned some New Years goals in my initial review, so I thought I would do and update. It has been just over four months now that I have been following the Convict Conditioning program. I have kept a log of my workouts, starting back on Aug 23 of last year.
All I can say is, "What a difference!" I am significantly stronger and have added muscle mass even though I have also been dieting also. I still look forward to my workout every day and have to restrain myself on off days. I am on a 7-day cycle as recommended in the book. My current workout consists of:
Day 1 - Pushups, 3 sets of 20 (step 5)
Day 2 - Squats, 3 sets of 30 (step 5), Calf Raises, 3 sets of 60
Day 3 - Off
Day 4 - Jackknife Pullups, 3 sets of 10 (step 3)
Day 5 - Leg Raises, 3 sets of 20 (step 5)
Day 6 & 7 - Off
I also take every 8th week off.
That is really the bulk of what I do as far as working out. It only takes minutes per day. I can do the exercises virtually anywhere and at any time, so even if I am busy, I can squeeze them in. The improvement in strength, energy, flexibility and endurance has been phenomenal. All my nagging aches and pains are pretty much a thing of the past.
For the coming year, I will add the other two exercises of the book, which work on handstands and spinal flexibility. Most importantly, as I mentioned in the initial review, I want to keep the program as a whole at a level that I can maintain, both physically and mentally. I still have just as much enthusiasm as when I started and I would like to keep that up. Avoiding boredom and injury is crucial in the long term, and I would like to continue this into old age, God willing.
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