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Convict Conditioning 2

Advanced Prison Training Tactics for Muscle Gain, Fat Loss and Bulletproof Abs

By Paul "Coach" Wade

Paperback, 339 pages. 6.75 x 9.5. 261 photos, charts and illustrations.

Also available in ebook format

Read Convict Conditioning 2 foreword by Brooks Kubik

See also the original Convict Conditioning, How to Bust Free of All Weakness—Using the Lost Secrets of Supreme Survival Strength

In his sequel, Convict Conditioning 2, Coach Wade takes us even deeper into the subtle nuances of training with the ultimate resistance tool: our bodies. With an amazing understanding of anatomy, physiology, and kinesiology, 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. 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.

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. But what Coach Wade does better than any before him is his unbelievable progressions on every exercise and stretch. He breaks things down and tells you exactly how to proceed to get to whatever level of strength and development you want. and gives you the exact metrics you need to know when to go to the next level.

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Advance Praise for Paul Wade’s
Convict Conditioning 2


"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

"I’ve been lifting weights for over 50 years and have trained in the martial arts since 1965. I’ve read voraciously on both subjects, and written dozens of magazine articles and many books on the subjects. This book and Wade’s first, Convict Conditioning, are by far the most commonsense, information-packed, and result producing I’ve read. These books will truly change your life.

Paul Wade is a new and powerful voice in the strength and fitness arena, one that is commonsense, inspiring, and in your face. His approach to maximizing your body’s potential is not the same old hackneyed material you find in every book and magazine piece that pictures steroid-bloated models screaming as they curl weights. Wade’s stuff has been proven effective by hard men who don’t tolerate fluff. It will work for you, too—guaranteed.

As an ex-cop, I’ve gone mano-y-mano with ex-cons that had clearly trained as Paul Wade suggests in his two Convict Conditioning books. While these guys didn’t look like steroid-fueled bodybuilders (actually, there were a couple who did), all were incredibly lean, hard and powerful. Wade blows many commonly held beliefs about conditioning, strengthening, and eating out of the water and replaces them with result-producing information that won’t cost you a dime."
—Loren W. Christensen, author of Fighting the Pain Resistant Attacker, and many other titles 


 "Convict Conditioning is one of the most influential books I ever got my hands on. Convict Conditioning 2 took my training and outlook on the power of bodyweight training to the 10th degree—from strengthening the smallest muscles in a maximal manner, all the way to using bodyweight training as a means of healing injuries that pile up from over 22 years of aggressive lifting.

I've used both Convict Conditioning and Convict Conditioning 2 on myself and with my athletes. Without either of these books I can easily say that these boys would not be the BEASTS they are today. Without a doubt Convict Conditioning 2 will blow you away and inspire and educate you to take bodyweight training to a whole NEW level."
—Zach Even-Esh, Underground Strength Coach

"The overriding principle of Convict Conditioning 2 is ‘little equipment-big rewards’. For the athlete in the throwing and fighting arts, the section on Lateral Chain Training, Capturing the Flag, is a unique and perhaps singular approach to training the obliques and the whole family of side muscles. This section stood out to me as ground breaking and well worth the time and energy by anyone to review and attempt to complete. Literally, this is a new approach to lateral chain training that is well beyond sidebends and suitcase deadlifts.

The author’s review of passive stretching reflects the experience of many of us in the field. But, his solution might be the reason I am going to recommend this work for everyone: The Trifecta. This section covers what the author calls The Functional Triad and gives a series of simple progressions to three holds that promise to oil your joints. It's yoga for the strength athlete and supports the material one would find, for example, in Pavel's Loaded Stretching.

I didn't expect to like this book, but I come away from it practically insisting that everyone read it. It is a strongman book mixed with yoga mixed with street smarts. I wanted to hate it, but I love it."
—Dan John, author of Don’t Let Go and co-author of Easy Strength



The Many Roads to Strength by Brooks Kubik III

Opening Salvo: Chewing Bubblegum and Kicking Ass V
1. Introduction: Put Yourself Behind Bars VII


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 15
4: Advanced Grip Torture: Explosive Power + Titanium Fingers 39
5: Fingertip Pushups: Keeping Hand Strength Balanced 47
6: Forearms into Firearms: Hand Strength 57
A Summary and a Challenge

Lateral Chain

7: Lateral Chain Training: Capturing the Flag 63
8: The Clutch Flag: In Eight Easy Steps 71
9: The Press Flag: In Eight Not-So-Easy Steps 89

Neck and Calves

10. Bulldog Neck: Bulletproof Your Weakest Link 113
11. Calf Training: Ultimate Lower Legs—No Machines Necessary 131


12. Tension-Flexibility: The Lost Art of Joint Training 149
13: Stretching—the Prison Take: Flexibility, Mobility, Control 163
14. The Trifecta: Your "Secret Weapon" for Mobilizing Stiff, Battle-Scarred Physiques—for Life 173
15: The Bridge Hold Progressions: The Ultimate Prehab/Rehab Technique189
16: The L-Hold Progressions: Cure Bad Hips and Low Back—Inside-Out 211
17: Twist Progressions: Unleash Your Functional Triad 225


18. Doing Time Right: Living the Straight Edge 225
19. The Prison Diet: Nutrition and Fat Loss Behind Bars 237
20. Mendin’ Up: The 8 Laws of Healing 253
21. The Mind: Escaping the True Prison 271


Pumpin’ Iron in Prison: Myths, Muscle and Misconceptions 285

Read Reviews For: Convict Conditioning 2 (paperback)
9.63 out of 10 (71 reviews)
By Daniel Runkel / Rio de Janeiro, Brazil

Hands down the best addition to the material on Convict Conditioning it could possibly be put out. I already implemented the neck bridges, calf and hand training to my weekly schedule, and as soon as my handstand pushups and leg raises are fully loaded I'll start the flags. Thank you, Coach!

Rated 10/10 Strength training for life
By Claes Zimmer / Trollhättan, Sweden

Truly the best strength training books (including CC1) I have ever read - period! I like the format the subject is presented. No nonsense and straight forward in the approach mixed with reasonable amount of good "words of wisdom". Very easy to commit to and digest. Wish I had been shared these advise when I was younger before wearing down my body with all heavy weight powerlifting. I have always believed this was the "real thing", but a damaged disc between L5/S1 vertebrae and problem with the rotator cuff has forced me to search for different training methods. Entering the world of kettlebell and subscribing on Dragon Door products who offered me both volumes of Convict Conditioning as e-books at discount price has convinced me that calisthenics (bodyweight training) is the "honest" and true way of strength training for life.
The content of these volumes capturing generations of knowledge on the subject I consider to be unique and should be in every serious strength trainers book possesion. I salute the author Paul "Coach" Wade

Rated 10/10 This gets better and better.
By Paul Paradis / Tacoma, WA, USA

CC1 was my introduction to bodyweight training. CC2 has upped the ante, and provided the perfect complement to the first volume.

At this point in time, after almost ten weeks of training, I am one week away from finishing step one of the first 5 in CC1; I finally had the funds available to purchase CC2 roughly three weeks ago. The way this has perfected my bodyweight training is incredible.

Being the fanatic that I am, I have incorporated every exercise from CC2 that is appropriate for my level of fitness into my routine- fingertip pushups, hang progressions, preliminary front and wrestler's bridges, calf work, joint circles, and what is becoming the cornerstone of my training, the trifecta progressions. The addition of the trifecta progressions has given me all of the benefits of 45 minutes of yoga in under 3 minutes. That alone has been worth the price of the books.

I've noticed that some people have complained about the price point and the whole 'convict' aesthetic. Some people seem to feel that $39.95 plus shipping is expensive. I say that slipping into complete phyiscal breakdown and getting strung out on medication as old age encroaches is even more expensive. A one time investment in an exercise program you can utilize for the rest of your life? Priceless. Another way of looking at the price issue is to compare this to a gym membership plus trainer fees. Think about it.

Regarding the convict/prison theme, look at it as both an inspiration and a warning. The inspiration comes from Paul's story, and the warning comes from the fact that prison seems really scary. Work your body and mind, maximize your strength and flexibility, and build a lifestyle that inspires others.

So, to sum up, combining both volumes results in a complete course of body work that can be completed in an hour; I have developed two routines combining everything except handstand push ups; the first runs M,W,F and the second runs T,Th,S, and both routines are completed within an hour. Joint circling and the trifecta stretches happen first, and are done seven days a week. The first routine then includes pushups, squats and bridges, and then moves to fingertip push ups and the hang progressions. The second routine includes pullups and leg raises, and then moves to the flags. Neck and calf training happen twice weekly. Adding in the CC2 exercises increased my workouts by maybe 20 minutes, and has multiplied my results a millionfold. Thorough and efficient, starting my day with these routines has lead to increased energy and mental toughness, and at 36 I feel like I'm 22. My hat's off to you, Coach. Can't wait for CC3. Thanks.

Rated 10/10 Bodyweight Gospel
By Chris King / Manchester, United Kingdom

Together with CC1, this is the most thorough and complete book about total bodyweight conditioning there is. It's worth also reading Al Kavadlo and Pavel Tsatsouline but this book forms the bedrock of all training. The knowledge in it is crucial. If you don't like it, just ignore the discussion of convicts and bodyweight vs lifting weights but he's got a point about a lot of gym training.

Rated 10/10 If I could give this a 12, I would
By R.M. Taran / Boston, MA, United States

Not only is this a superb book on progressive calisthenics all by itself, I believe it takes the methods from convict conditioning one and pushes them through the roof. I started CC1 a while back, but was used to doing hundreds of pushups and pullups a day, so I quit CC after a month or two and went back on my pushup/pullup blitz.

Neck and shoulder weakness forced me to come back to CC (thankfully) and that's when I bought CC2. I knew Coach Wade was about strengthening the muscles ALONG WITH the joints and tendons and I knew that to get strong, all of these things must be increased together in a harmonious way. I've found high volume pushups great for a muscle pump, but not so good for joint strength or raw strength overall (as he's pointed out).

THe biggest obstacle to anyone picking up these books and benefitting is lack of patience. Once you adopt the mindset of increasing your reps slowly and progressively, that's when you see the results. Progress is seen after months of training, not days. And you won't see results unless you're willing to put in the time and effort.

Grip strength from CC2 literally caused my forearms (always weak looking spots for me) to explode. And I'm still only on bar hangs. Not only that, bigger, stronger forearms, in my humble opinion, helps your biceps look bigger. AND increasing grip strength carries over nicely to mastering the pullup series.

The trifecta is the PERFECT off day routine. The reason I quit CC the first time was because I missed training everyday. I need exercise and if I can't do it everyday, I feel it's a day wasted. So the component of doing these brilliant joint strengthening exercises on OFF-DAYS was perfection for me. Shoulder and neck pain are gone. The trifecta workout which only takes ten minutes tops, leaves me feeling almost high. The twists in particular feel so damn good, it's unbelievable.

I haven't even got to neck or flag training yet. And the coach's advice on nutrition and sleep and logging your training is spot on. I could write a whole other essay on these principles in CC2 as they relate to my experiences, but I'll just leave it at they're simple and they work.

If you have the first convict conditioning and really want to take your training to another level, get this book. I almost want to say it's necessary because the things in CC2 just make everything in the first CC more effective.

So, my rating for CC2 is a 12 out of 10.

Rated 10/10 Invaluable to High Mileage Athletes
By Mike Abril / Clovis, CA, USA

After reading and re-reading Convict Conditioning, I thought I had a solid enough program, a stand alone program that needed no other tweaking. After reading CC2 I gained a whole new respect for bodyweight training, especially in the Trifecta. Amazing. Old aches and pains have pretty much disappeared and my movements are far more controlled and powerful. Using the Trifecta as a daily warm-up gets the day going and makes for a great re-charge. Buy both books. If you have old injuries you’ll be greatly pleased. If you’re a former or aging athlete, you’ll realize that sometimes age is just a number. You won’t regret buying and using both books to the fullest.

Rated 10/10 Trample the weak, hurdle the dead
By Thomas Nee / Austin, TX, U.S.A.

As a fitness professional , I've worked in many gyms, worked with tons of clients ranging from 5yrs. to 88. Utilizing many of the cutting edge functional/sports specific protocols to help each client take a step closer to their goals. After receiving Convict Con. 1, my world did a complete 180 degree turn. I never quite fit within the gym environment. Always seem to clash with management. All awhile, deep within I knew we, as a community, never really needed to use a machine that was designed to fit everyone. It was Coach Wade that took the steps to put things in a simple, hard as nails way to get insanely strong.

I'm currently pounding through the steps of Convict Con. 1 and ironically, I no longer have the agonizing joint pain that I conditioned myself to endure. Medical history of two knee surgeries, ACL on my right and a torn meniscus of the left. Tendonitis in both elbows. Shoulder impingement and stiffness...Gone, gone...freak'n gone! And when I saw that Convict Con. 2 was out, without hesitation I jumped at it. Pain free, stronger everyday. What else matters? If you're not sure, then these books are not what you're looking for.

If your tired of the same stuff, grudging through what society has deemed the way. If you want to finally get the strength, power and twisted steal joints and ligaments, get off your ass and get these books.

Not tomorrow...Today! No excuses, today!

You can join the wolves or go back to your sheep herd.

Rated 10/10 The Bible Of Conditioning Has a New Testament!
By Paul Weiss / Las Vegas, Nevada, USA

I got Convict Conditioning and review it almost daily. It is the bible of how to train and build the physique of Hercules. I went through all sorts of gimmick workouts and fad exercise programs and failed. The first Convict Conditioning has taught me what I thought was the complete way to get in super human shape. I found out I was wrong when I got Convict Conditioning 2. This is the new testament to the original.

I now know that if I structure my workouts based on these two books I can work muscles I didn't even know I had, along with the major muscle groups, and go beyond what I am accomplishing with the original.

Thanks Coach Wade you are making it easy for me to excel at a very physical job and leave guys half my age (52) in the dust.

Rated 10/10 ONLY A 10!!!
By Jonathan Dinh / Montgomery, AL, USA

This book is truly necessary for anyone wanting to build strength period. As a martial artist and military member and hand to hand combat trainer, what can be more important the having a powerful grip. I gave the first convict conditioning a ten and I am disappointed that I can only give this one a 10 as well. Outstanding work and indepth view on strength. Progression steps are an amazing way of tracking improvments. Thank you Coach Wade.

Rated 10/10 Most results I have ever achieved
By Peter Murphy / Southeast, MI, USA

This book compliments the first book excellently. I have not ever had progress like this, of course no one ever laid out a program like this. Other programs are way too complicated and no one ever had dispensed information like this. Between Paul and Pavel, I have finally learned how my body functions and learned to move my body correctly. Even when I was in the Army no one ever explained working out like this. I just fumbled around had no compass to get where I was going, until now. I hope enough of us can convince Paul Wade to write the other books that he outlined in this book. I would gladly purchase them to compliment the 2 books that I currently own and thumb through at least several times a week, if nothing else just to hone my technique in any particular exercise that I am doing. I plan to use these exercises the rest of my life. Thank you Paul Wade, thank you Dragon Door.

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9.64 out of 10 (71 reviews)