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Convict Conditioning 2: Advanced Prison Training Tactics for Muscle Gain, Fat Loss and Bulletproof Joints, by Paul Wade
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Foreword The Many Roads to Strength by Brooks Kubik III Opening Salvo: Chewing Bubblegum and Kicking Ass V 1. Introduction: Put Yourself Behind Bars VII 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 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 PART II: BULLETPROOF JOINTS 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 PART III: WISDOM FROM CELLBLOCK G 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 !BONUS CHAPTER! Pumpin' Iron in Prison: Myths, Muscle and Misconceptions 285
- Sales Rank: #84252 in eBooks
- Published on: 2012-08-15
- Released on: 2012-08-15
- Format: Kindle eBook
Most helpful customer reviews
61 of 61 people found the following review helpful.
A great sequel
By JVib
I have read the original Convict Conditioning by Paul Wade and was very impressed. I implemented the routines and have had great success so far.
Personally I found Convict Conditioning 2 just as good as the first. I have already incorporated the grip progression, the human flag progression, the calf progression and the trifecta into my routine. I am holding off on the neck progression until I am more advanced in my bridge progression.
The information from part 3 and the bonus chapter is interesting but will have little to no impact on my current diet/lifestyle.
Bottom Line: In my humble opinion section 1 & 2 of the book make it worth the price for anyone who is a fan of the original Convict Conditioning.
P.S. Yes I would buy a 3rd book on Survival athletics & dynamics (as mentioned in the book).
3/5/13 update: Soon after writing this review I discontinued the exercises from CC2. As advised in the book, I am waiting until I've mastered pushups, pull ups, squats, and leg raises from CC1 before I start. You have to be very strong to handle many of the exercises in this book and I am certain I will reach that level of strength from the routines provide in CC1.
3/25/2015 update: I really got serious with the human flag training over the past 3 months and have reached the point where I can do the tucked version (but I’m not perfectly horizontal, just a bit lower) and hold it for 8-10 seconds. My grip strength is fantastic. I am currently doing 1 arm bar hangs for 10-20 second holds along with plenty of finger tip push-ups.
11/30/2015 Quick Update: Human flags are coming along nicely. I am very close to a full human flag, I just need to raise my body up by about 6 more inches.
6/10/2016 update: Due to a shoulder injury (not related to working out) I had to take a break from human flag training. I should be back to working towards a full flag soon. I am installing a fence poll in my basement just to have better access year round to train.
63 of 70 people found the following review helpful.
It works.
By Caranthir Telemnar
I've bought both, Convict Conditioning and Convict Conditioning 2.
First I was a little concerned about the price.
But now I own the books since beginning of March.
I do my regular workout on the basis of three sources:
- Be Your Own Gym (Mark Lauren)
- Core Performance and Core Performance Essentials (Mark Verstegen)
- Convict Conditioning 1 + 2
I take the basis program out of Core Performance.
Replace all device dependend exercises with ones out of 'Be Your Own Gym' and take the major ideas of periodization out of it.
To generate brute strength Convict was the missing link. So I replaced the strength circuit of Core Performance in an intelligent manner with the exercises of Convict.
My intention was to change over to body weight training completely to fixe my back and shoulder pain this way.
I was and I am successfull - I think due to the more natural movement in some cases.
I do my workout in our garden every day.
So every device I pull out of the garage I have to put back afterwards.
Avoiding this, my kind of training now requires a minimum of equipment.
Also I wanted to have a training program for years without boring every-day-stuff.
My training now has lots of variety, it's interesting every day.
The book describes "only" six major exercises.
This six exercises are enough to transform your whole body,
The book tells why the "big six" are enough.
Each exercise has 10 steps of progression.
Each progression step has at least three levels - this means: number of reps.
The first progression step of each exercise can really be done by any human beeing no matter if you're 8 or 80.
The author tells you how to work through the exercises step by step, level by level.
He is quite clear in giving criterions to proceed to the next level.
He gives some kind of rudimental plans - this is why I fall back to other sources for means of periodization.
The 10th progession state - phuu.... well, I don't know anyone in person who is able to press out even one single rep in good shape. But I'm heading for it - the eighth or so is also not really bad.
But the most important advice in Convict is to be patient.
I fully agree.
Followed by: Just start. Stop excusing.
Do your workout regularily. Increase intensity gently.
You will get strong rather fast, if your slow and patient enough.
Otherwise you may suffer from any pain.
Be reasonable.
Last but not least the book is written in a kind of sloppy way - assume you won't put it aside as long as you haven't read the whole thing.
It's really motivating !!
So thanks to the author, whoever Paul (the Coach) Wade really is.
This stuff works. At least for me.
Hence it's worth every EURO and Cent I paid for it.
Remark:
I really hope I was able to make myself clear.
I'm not a native speaker.
So please come back if you have questions or remarks.
Thank you.
25 of 26 people found the following review helpful.
Great book!
By Michael
Convict Conditioning 2 is a great book. This book pick up where CC1 left off. In this book you'll learn how to strengthen the weak spots in your body (forearms, grip, calves and neck). You will also receive instructions on flexibility exercises and the vision of Paul Wade about nutrition.
To apply the CC's and CC2's routine in your life, you'll need patience to see the results, but you can sleep damn sure that, if you put the time and effort needed, you will have results that will last for your entire life.
If you can, please search for the Convict Conditioning FAQ and Convict Conditioning CHARTS (I found on Scribd). This 2 PDF files answered a loot of questions that I had about the implementation of the routine.
Also, I highly recommend that you buy the Convict Conditioning (the first book) BEFORE you buy this book.
Last advice, DO NOT "workout" to get fit. Workout with a specific goal in mind. Perform 1x5 One-Arm Handstand Push-up, is an excelent goal. ;)
Ps: Sorry for my english, I'm not a native speaker.
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