Posts Tagged ‘convict conditioning’

Great Article by Geoff Neupert, MRKC about increasing gains in 60 minutes per week
Terrific article by Goeff in the new Hardstyle Magazine (Page 5-PDF download)

One thing I absolutely love about Dragon Door is they give you a full preview of what they have. Nothing I want more when I am making a purchase is to get a full understanding of what I am buying. You can check out Geoff’s “Kettlebell Muscle” book that just came out and see a full table of contents, same with other works like “Convict Conditioning” by Paul Wade and even a breakdown of every DVD in the CK-FMS series.

Keep up the great work Dragon Door. I probably would not have purchased as many products if you would not have given me such a terrific preview.
Mark Snow, MA, RKC, ATC, FMS-C, PES


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

Hello everyone out there, hope all of you are doing very well.

Today I wanted to give my review of a book that has been very popular among us in the RKC community.  Paul Wade is an ex con who spent a significant period of time behind bars.  His only means of keeping in shape and IMPROVING his strength was by learning from other veterans in prison and by using body weight exercises.  Not only was this a way for him to improve his strength but it was a way of training for survival.

The first part of the book gives a vivid picture about how “Convict Conditioning” came to be and how Paul survived behind bars in one of the toughest prisons.  He speaks in detail about the lost art of training (especially bodyweight training) in a world that resolves around making training easier by using machines, improper technique and shake weights :).

We are in a time an age where our generation on one end is trying to kick its ass into submission with no thought towards technique and the consequences the body will take, to the other end where we try to find the simple, least taxing method of training where there is no need for stabilization of the kinetic chain while training (machine weights).  Both of these systems disconnect the body, the one pushes the body too hard to where it is going into survival mode and technique is terrible, to the other where the load is not near enough and the set up only allows you to work one body part at a time.

The next part of the book he speaks on the “Big Six” movements: Pushups, Squats, Pullups, Leg Raises, Bridges and Handstand pushups. Not only does he paint a vivid picture about how the end goal should be but he also provides his “Ten Steps” approach to getting to the ultimate goal of strength.   This is an ideal approach for individuals, personal trainers/strength coaches, and rehabilitation specialists because he provides the proper progression to achieve proper strength.  In our classes we have used different steps of knee tucks, push ups, pull ups to correspond with the members skill level.  This allows our members to get the most out of their training without under/over training where load is not enough/or too much that technique may fail.

The nice thing about Convict Conditioning is that it takes a simplest approach to training the body as a whole.  Anyone can begin this approach to training from kids to senior citizens.  No extra load is applied and the body in a step by step approach is trained on how best to use its own body weight.  Isn’t that the way it should be?  The book also follows the same type of approach as the RKC system as where proper movement comes first instead of applying more load.

So I highly recommend that everyone/anyone purchase Convict Conditioning.  Very good read with good progressions.  It can be used like a workbook when you are working on progressions of your own and your clients.

If you need more recommendations try reading the ones by Pavel Tsatsouline, Brett Jones, and Gray Cook.