By Paul Wade
Note: This variation may be first released in January, 2012.
writer: Dragon Door Publications
structure: Paperback , 340pp
"Coach Paul Wade has outdone himself. His first booklet Convict Conditioning is to my brain the simplest publication ever written on body weight conditioning. arms down. Now, with the sequel Convict Conditioning 2, trainer Wade takes us even deeper into the delicate nuances of educating with the final word resistance device: our bodies.
In simple English, yet with an awesome figuring out of anatomy, body structure, kinesiology and, cross determine, psychology, trainer Wade explains very easily tips to paintings the smaller yet simply as very important parts of the physique equivalent to the arms and forearms, neck and calves and obliques in severe useful ways.
His minimalist method of workout belies the complexity of his method and the deep perception into precisely how the physique works and easy methods to get from A to Z within the shortest time possible.
I bought the simplest suggestion on how one can boost the hard-to-reach extensors of the hand without delay from this workout grasp i've got ever noticeable. It's so uncomplicated yet so thoroughly functional
I can't think not anyone else has considered it but. simply joyful he figured it out for me.
Paul teaches us tips to advance bodies with the best of pursuits whereas even as balancing our buildings within the related means: basic workouts that paintings the total body.
And simply as easily as he did together with his first ebook. His novel method of stretching and mobility education is fabulous and clean in addition to his tackle restoration and therapeutic from harm. Sprinkled in the course of the whole e-book are too-many-to-count insights and recommendation from a guy who has come to his wisdom the difficult method and understands precisely of what he speaks.
This e-book is, as was once his first, an awesome trip into the background of actual tradition disguised as a e-book on calisthenics. however the factor that trainer Wade does greater than any sooner than him is his incredible progressions on each workout and stretch! He breaks issues down and tells us precisely the right way to continue to get to no matter what point of power and improvement we need. and provides us the precise metrics we have to recognize whilst to visit the subsequent level.
including in thoroughly sensible and instantly worthwhile insights into nutrients and the frame of mind essential to deal not just with education yet with lifestyles, makes this ebook a vintage that might stand the attempt of time.
Bravo trainer Wade, Bravo."
—Mark Reifkind, grasp RKC, writer of studying the HardStyle Kettlebell Swing
Table of Contents:
The Many Roads to power by way of Brooks Kubik
Opening Salvo: Chewing Bubblegum and Kicking Ass
1. advent: Put your self in the back of Bars
PART I: SHOTGUN MUSCLE
Hands and Forearms
2: Iron palms and Forearms: Ultimate energy 1—with simply Techniques
3: The dangle Progressions: A Vice-Like body weight Grip Course
4: complicated Grip Torture: Explosive strength + Titanium Fingers
5: Fingertip Pushups: Keeping Hand power Balanced
6: Forearms into Firearms: Hand Strength
A precis and a Challenge
7: Lateral Chain education: Capturing the Flag
8: The snatch Flag: In 8 effortless Steps
9: the click Flag: In 8 Not-So-Easy Steps
Neck and Calves
10. Bulldog Neck: Bulletproof Your Weakest Link
11. Calf education: Ultimate decrease Legs—No Machines Necessary
PART II: BULLETPROOF JOINTS
12. Tension-Flexibility: The misplaced artwork of Joint Training
13: Stretching—the legal Take: Flexibility, Mobility, Control
14. The Trifecta: Your "Secret Weapon" for Mobilizing Stiff, Battle-Scarred Physiques—for Life
15: The Bridge carry Progressions: The final Prehab/Rehab Technique
16: The L-Hold Progressions: Cure undesirable Hips and coffee Back—Inside-Out
17: Twist Progressions: Unleash Your useful Triad
PART III: knowledge FROM CELLBLOCK G
18. Doing Time correct: Living the immediately Edge
19. The felony vitamin: Nutrition and fats Loss in the back of Bars
20. Mendin’ Up: The eight legislation of Healing
21. The brain: Escaping the genuine Prison
Pumpin’ Iron in legal: Myths, Muscle and Misconceptions
Read Online or Download Convict Conditioning 2: Advanced Prison Training Tactics for Muscle Gain, Fat Loss and Bulletproof Joints PDF
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Extra resources for Convict Conditioning 2: Advanced Prison Training Tactics for Muscle Gain, Fat Loss and Bulletproof Joints
Even if you’ve trained yourself to hang by your hands from an overhead bar, you’ll find this exercise a challenge. I’ve met some incredibly strong powerlifters who have had trouble with this variation; even guys who can pull more than six wheels on an Olympic bar have been known to falter, badly. There are several reasons why even advanced strength athletes can struggle with this simple variation. For one thing, most gym-built lifters are used to picking up bars; barbells, dumbbells, machine handles, and so on.
For one thing, most gym-built lifters are used to picking up bars; barbells, dumbbells, machine handles, and so on. These devices are manufactured with relatively slim, cylindrical bars for one reason only—it makes them easy to hold on to. Unfortunately, “easy to hold” is the opposite of what you need if you desire a truly monstrous grip. A doubled-over towel, on the other hand, is much, much harder to hold onto than a cylindrical bar. Because the towel hangs vertically CONVICT CONDITIONING 2 (rather than lying horizontally), it won’t just “rest” in the cup of your palm—you gotta really squeeze it just to maintain a grip.
Soft elbows: By a similar token, keep your elbows “soft” when you hang. This means keeping a slight kink in your arms—never allow them to be stretched out straight. This bend can be almost imperceptible to onlookers, but it will protect your elbow joints and the surrounding tendons from strain or hyperextension. • Rest between sets: When working with multiple sets of hangs, don’t feel the need to rush from set to set. Take some time to shake the acids and waste products from your hands and fingers.