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Convict Conditioning 2: Advanced Prison Training Tactics for Muscle Gain, Fat Loss, and Bulletproof Joints
In his sequel, Convict Conditioning 2, Coach Wade takes us even deeper into the subtle nuances of training with the ultimate resistance 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 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.
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 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.
354 pages, Paperback
First published January 1, 2011
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Displaying 1 - 30 of 40 reviews
May 16, 2021
This book goes further into the Convict Conditioning method. If you have not read the first book, I would recommend do that before undertaking the exercises in this book.
This book builds on the strength foundation and targets smaller/neglected areas. The target areas of this book are the grip strength and fingertip push-ups, the obliques, the "weakest link, the neck", and calf strength.
Joint health & rehabilitation, flexibility, mobility, and control are the next big exercises in the book. The last section deals with being healthy, both physically and mentally, and the Eight Laws of Healing.
I think both Convict Conditioning books are great would be a value to anyone. Highly recommended! Thanks!
This book builds on the strength foundation and targets smaller/neglected areas. The target areas of this book are the grip strength and fingertip push-ups, the obliques, the "weakest link, the neck", and calf strength.
Joint health & rehabilitation, flexibility, mobility, and control are the next big exercises in the book. The last section deals with being healthy, both physically and mentally, and the Eight Laws of Healing.
I think both Convict Conditioning books are great would be a value to anyone. Highly recommended! Thanks!
August 18, 2014
by the eponymous Paul Wade, whether he exists or not.
Wade's first book, Convict Conditioning, was an awe-inspiring classic. Because of his teachings, I can do things now at 32 than I could at 18 when I was bench pressing almost 300 lbs (not a lot, I know, but I'm a little guy). This book is awesome, too, but not in the same way.
In the first CC Wade taught you how to work the big muscle groups using body weight training. This book focuses on the unseen, yet in some ways more important aspects like tendon strength, vertebrates, joints, and smaller and harder to train muscle groups.
And he succeeds.
Yet a few warnings:
1) In the first CC if you were already reasonably strong at the beginning (say, you could easily do ten chin ups or even a one arm push up), you could skip the intermediate steps. With these exercises you can't do it. I have strong arms and a strong back, yet I tried some of the advanced forearm exercises without building the tendons up first and I tore some fibers in my forearms. When he says you need to build up your tendons he means it.
Should one get this book or C-Mass? This book gives you more specific advice on some exercises, and C-Mass assumes you have read this book. C-Mass will help you build towards mass, but CC2 has some invaluable advice as well. I would probably say get this book.
Wade ends the book with some mental coaching. This was the neatest part of the book because he describes what it takes to mentally survive prison and how to apply that to training.
Wade's first book, Convict Conditioning, was an awe-inspiring classic. Because of his teachings, I can do things now at 32 than I could at 18 when I was bench pressing almost 300 lbs (not a lot, I know, but I'm a little guy). This book is awesome, too, but not in the same way.
In the first CC Wade taught you how to work the big muscle groups using body weight training. This book focuses on the unseen, yet in some ways more important aspects like tendon strength, vertebrates, joints, and smaller and harder to train muscle groups.
And he succeeds.
Yet a few warnings:
1) In the first CC if you were already reasonably strong at the beginning (say, you could easily do ten chin ups or even a one arm push up), you could skip the intermediate steps. With these exercises you can't do it. I have strong arms and a strong back, yet I tried some of the advanced forearm exercises without building the tendons up first and I tore some fibers in my forearms. When he says you need to build up your tendons he means it.
Should one get this book or C-Mass? This book gives you more specific advice on some exercises, and C-Mass assumes you have read this book. C-Mass will help you build towards mass, but CC2 has some invaluable advice as well. I would probably say get this book.
Wade ends the book with some mental coaching. This was the neatest part of the book because he describes what it takes to mentally survive prison and how to apply that to training.
July 27, 2014
I enjoyed “Convict Conditioning 2: Advanced Prison Training Tactics For Muscle Gain, Fat Loss And Bulletproof Joints” by Paul “Coach” Wade. Like the first book, I could have done without a lot of the “prison” aspects and talk, but I did like the information presented on training. I've been incorporating some things from this book and the first one into my own training.
This book is a continuation of the first, and it will help readers if they have read the first book and understand the training philosophy and techniques that Wade teaches. Once the big six of the first book have been mastered, or at least are part of training, this second book addresses some additional exercises to help build additional hand and forearm strength (something very important to anyone in the martial arts). If you work all the way through the progressions outlined here, you will undoubtedly have some serious grip strength. Next comes work for your midsection, or core, including obliques. The progressions teach how to do “flags” which strengthen the entire body, especially the core. If you get where you can do these, you will be strong. The next section of the book focuses on helping build a stronger neck through different bridging exercises. Next comes work for the calves. Do these exercises if you want the diamond look for your lower legs.
Part II Bulletproof Joints focuses on keeping your joints strong and mobile. This includes Wades take on flexibility and mobility training, which while different from many conventional schools of though, make sense to add to a complete training program. The exercises presented in the section include movements to help your hips and low back.
Part III Wisdom From Cellblock G includes information on doing time and discipline, rest and sleep, stress, sex, smoking, drinking, drugs, steroids, nutrition and fat loss, fluid intake, protein, healing after injuries, and the mind, what Wade calls the true prison. I really enjoyed reading his thoughts on all of these topics and think there is some great advice found here. There is also a bonus chapter titled “Pumpin' Iron In Prison: Myths, Muscle and Misconceptions.” This was an interesting read that made sense and put to rest some of the myths I've heard and sometimes believed.
Overall, I think both of the “Convict Conditioning” books provide some good information in regards to body weight training. I'm not big on the “prison hype” or marketing, but I understand it. Following the body weight progressions outlined by Wade, while controlling one's nutritional intake, will undoubtedly help a person get in awesome shape. If you put in the work, this program will provide results.
This book is a continuation of the first, and it will help readers if they have read the first book and understand the training philosophy and techniques that Wade teaches. Once the big six of the first book have been mastered, or at least are part of training, this second book addresses some additional exercises to help build additional hand and forearm strength (something very important to anyone in the martial arts). If you work all the way through the progressions outlined here, you will undoubtedly have some serious grip strength. Next comes work for your midsection, or core, including obliques. The progressions teach how to do “flags” which strengthen the entire body, especially the core. If you get where you can do these, you will be strong. The next section of the book focuses on helping build a stronger neck through different bridging exercises. Next comes work for the calves. Do these exercises if you want the diamond look for your lower legs.
Part II Bulletproof Joints focuses on keeping your joints strong and mobile. This includes Wades take on flexibility and mobility training, which while different from many conventional schools of though, make sense to add to a complete training program. The exercises presented in the section include movements to help your hips and low back.
Part III Wisdom From Cellblock G includes information on doing time and discipline, rest and sleep, stress, sex, smoking, drinking, drugs, steroids, nutrition and fat loss, fluid intake, protein, healing after injuries, and the mind, what Wade calls the true prison. I really enjoyed reading his thoughts on all of these topics and think there is some great advice found here. There is also a bonus chapter titled “Pumpin' Iron In Prison: Myths, Muscle and Misconceptions.” This was an interesting read that made sense and put to rest some of the myths I've heard and sometimes believed.
Overall, I think both of the “Convict Conditioning” books provide some good information in regards to body weight training. I'm not big on the “prison hype” or marketing, but I understand it. Following the body weight progressions outlined by Wade, while controlling one's nutritional intake, will undoubtedly help a person get in awesome shape. If you put in the work, this program will provide results.
July 27, 2019
Първата част на "Тренировките на затворника" за мен е по-добрата. В продължението, Пол Уейд се опитва да надгради системата от "Големите шест" и да сподели от личния си опит по теми като разтягането, лечението на травми и психологическата нагласа към тренировките. Споделянето на натрупания по затворите на САЩ опит се оказва както предимство, така и недостатък на книгата. Безспорно, указанията за укрепване на косите коремни мускули, врата и прасците, както и разсъжденията за активното разстягане, увеличаващо функционалната амплитуда на движението, разкриват нови хоризонти за новаците в калистениката. От друга страна, обаче, в книгата има твърде много констатации и поучения, за които авторът има претенции да се доближават до крайната истина, но които са извлечени или от неговата интуиция, или от престоя му "зад решетките". Понякога това интимничене с читателя, лишено от достатъчно аргументи и емпирични доказателства, те кара да затвориш кориците. Но това е само за кратко - книгата си заслужава четенето.
August 13, 2012
This is a great supplement to the superb advanced calisthenics course outlined in the first Convict Conditioning book. You should absolutely, positively read the first book before reading this one. Not only does the previous book outline the principals involved, but it has the indispensable Big Six exercises. The exercises in Convict Conditioning 2 are compliments, not substitutes for those Big Six. In context as a follow-up, it is very good. It covers the muscles of the neck, calves, forearms, and lateral chain (serratus, oblique) with exercises that give these more attention than the relatively smaller work they receive from the six basic moves. He also talks about active flexibility versus passive stretching, making very convincing arguments against conventional wisdom. His ideas on a diet are not as well cited as other sections, but his opinion is logical and well worth considering, again defying traditional thought. The musings on prison life drag the book down slightly, but this is only in a very few places. Provided you have read the first book, this is still a very excellent book to continue finding gems of excellent fitness advice.
May 9, 2015
An improvement on CC1.
Coach Paul Wade advances and improves upon the basics lay down in convict conditioning one, but without neglecting the fundamentals that he preached in the original. I like his emphasis on these fundamental, basic exercises for strength and health. His philosophy is extremely consistent and his training methods are guaranteed to work, if you have the patience and humility and consistency to make them work over a long period of time. I appreciate his insight that real strength pain is measured in years not months or weeks. His observation that the real strength gaining years are between 30 and 40 years of age also ties in with my observations. His final chapter on the mental aspects of calisthenics training is good, but I think he could've done a lot more with it.
Coach Paul Wade advances and improves upon the basics lay down in convict conditioning one, but without neglecting the fundamentals that he preached in the original. I like his emphasis on these fundamental, basic exercises for strength and health. His philosophy is extremely consistent and his training methods are guaranteed to work, if you have the patience and humility and consistency to make them work over a long period of time. I appreciate his insight that real strength pain is measured in years not months or weeks. His observation that the real strength gaining years are between 30 and 40 years of age also ties in with my observations. His final chapter on the mental aspects of calisthenics training is good, but I think he could've done a lot more with it.
October 24, 2013
Una continuación del anterior, que se centra en aspectos complementarios del entrenamiento, que no por ello son menos importantes. El libro añade, a los 6 grandes ejercicios anteriores, varios ejercicios para trabajar el agarre y la fuerza en las manos y antebrazos, la cadena de músculos de los lados del cuerpo, y multitud de métodos para fortalecer el cuello y las articulaciones. La parte final del libro es una serie de reflexiones sobre tratamiento de lesiones, dieta, y otras cuestiones donde el autor se pone en modo Abuelo Cebolleta total, pero no por ello dejan de tener interés.
Es un buen complemento a la obra anterior, que en mi opinión deja bien perfilado un excelente método de hacer ejercicio y calistenia. Muy recomendable.
Es un buen complemento a la obra anterior, que en mi opinión deja bien perfilado un excelente método de hacer ejercicio y calistenia. Muy recomendable.
June 13, 2012
A good book also fills in some gaps the CC had that the Naked Warrior by Pavel didn't pick up. Mostly about training muscles that need special attention to develop strength like grip, calves, obliques, and neck as well as including some recovery information that seems helpful. There is good progression with everything but can be broken down more and ramped up with Naked Warrior principles.
July 26, 2017
Shotgun Muscle
Neck work, calf work, fingertip push-ups and grip work. This what everyone needs in their calisthenic workout. Definitely more challenging and proves why calisthenics are king.
Neck work, calf work, fingertip push-ups and grip work. This what everyone needs in their calisthenic workout. Definitely more challenging and proves why calisthenics are king.
June 4, 2021
Sequel to the first book, more info on:
joint health
neck strength
arms/forearms
trifecta for flexibility
joint health
neck strength
arms/forearms
trifecta for flexibility
February 27, 2021
Първо, искам да изкажа благодарност на издателство "Аратрон", че са поели финансовия риск с отпечатването на двете книги на Пол Уейд - "Тренировките на затворника" и "Тренировките на затворника 2".
Второ, препоръчвам книгата на всички, които търсят или искат да променят пътя си към здравословен начин на живот, подобряване на физическата форма и разгръщане на потенциала си - уверено, устойчиво и с перспектива. Някои от съветите може да изглеждат радикални или в пълна конфронтация със сегашните разбирания на читателя за изграждане на мускулна маса и сила, но всъщност тръгвайки по неутъпкани пътеки (или мислейки си така) имаме възможност да се опитаме да достигнем лимита на възможностите си. Иска ни се или не, упражненията от калистениката са част от физическата подготовка на всички атлети.
Трето, използвайки съветите, концепциите и философията на Пол Уейд можем само да спечелим. Може би не всичко и на всяка цена, но достатъчно, за да продължим да изследваме възможностите на тялото и духа.
Гасете осветлението!
Второ, препоръчвам книгата на всички, които търсят или искат да променят пътя си към здравословен начин на живот, подобряване на физическата форма и разгръщане на потенциала си - уверено, устойчиво и с перспектива. Някои от съветите може да изглеждат радикални или в пълна конфронтация със сегашните разбирания на читателя за изграждане на мускулна маса и сила, но всъщност тръгвайки по неутъпкани пътеки (или мислейки си така) имаме възможност да се опитаме да достигнем лимита на възможностите си. Иска ни се или не, упражненията от калистениката са част от физическата подготовка на всички атлети.
Трето, използвайки съветите, концепциите и философията на Пол Уейд можем само да спечелим. Може би не всичко и на всяка цена, но достатъчно, за да продължим да изследваме възможностите на тялото и духа.
Гасете осветлението!
September 7, 2024
This book is a continuation of CC1 and is pretty good. I only gave it three stars mainly cos the book focussed on topics I’m not that Interested in. However the mobility content near the end was great.
October 28, 2017
A great addition to the first book
March 15, 2018
Meant for more experienced lifters.
October 7, 2018
Wow yet again
February 16, 2019
I was injured when I read this book, and thanks to the content I'm could heal and restart training in the shortest amount of time.
May 6, 2020
Great book. The chapter on supple strength is the reason I bought it, the rest is just icing on the cake.
September 7, 2021
Interesting but a bit too advanced for me.
September 7, 2023
Ciekawa książka, sporo informacji mi sie przyda w treningach
November 27, 2023
very advanced technique, but want to do flag one day...
October 13, 2023
Оценявам я повече от първия том, защото не съм убеден напълно в полезността на информацията там. Значително повече неща смятам, че тук са практически приложими и значими.
December 29, 2024
I liked "Convict Conditioning" by the same author very much. I decided to read this second volume, "Convict Conditioning 2." Part 2 explains other topics that the author did not include in the first book; how to train hands and forearms, neck and calves, Joint training, etc. I particularly like the Trifecta for joints. If you read Convict Conditioning and like it, give it a try.
May 16, 2013
I own Convict Conditioning and love it! The brutal simplicity of the book and the insights into “old time” training philosphy make it enjoyable to read. I really enjoyed how your whole body can basically be trained to any level you aspire to with 6 basic bodyweight movements. I always enjoy reading about Paul Wade!
With CC 2 You will be able to find training information for forearms and grip, calves, lateral muscle chain, neck, joints, mobility/flexibility, stretching, tendons and ligaments strength, fat loss, recovery, mental aspects of training and more.
I just started my routine based on CC I and II.
I went with Veterano (six-day per week protocol, you work one of the big 6 in each day) with some modifications based on coach Wade opinion on bridge and handstand pushups work. He says for bridge work it’s important to master close squats (progression number 6) and hanging knee raises (progression number 6).
And for handstand pushups you need to be able to get to step 6/7 for the pushup series to start training vertically.
So I’m doing grip and calf work instead (CC II).
You can follow my work on http://weeklybodyweightfitness.blogsp...
With CC 2 You will be able to find training information for forearms and grip, calves, lateral muscle chain, neck, joints, mobility/flexibility, stretching, tendons and ligaments strength, fat loss, recovery, mental aspects of training and more.
I just started my routine based on CC I and II.
I went with Veterano (six-day per week protocol, you work one of the big 6 in each day) with some modifications based on coach Wade opinion on bridge and handstand pushups work. He says for bridge work it’s important to master close squats (progression number 6) and hanging knee raises (progression number 6).
And for handstand pushups you need to be able to get to step 6/7 for the pushup series to start training vertically.
So I’m doing grip and calf work instead (CC II).
You can follow my work on http://weeklybodyweightfitness.blogsp...
August 11, 2015
The book is quite incomplete. There are a lot of exercises aligned altogether but there is no actual program/routine.
There are 10 exercises for every muscle group along with multiple variations for the same group but there is no daily program routine or combo of exercises that can or can not be done on the same training session.
After reading both Convict Conditioning 1 and Convict Conditioning 2 i can say that the book has altogether, around 20 useful pages of information and like 75..100 pages of pictures.
If you are looking to alternate your routine, like i do, between weight training and bodyweight nervous system training, i would strongly suggest looking for a book that is more detailed than this one.
There are 10 exercises for every muscle group along with multiple variations for the same group but there is no daily program routine or combo of exercises that can or can not be done on the same training session.
After reading both Convict Conditioning 1 and Convict Conditioning 2 i can say that the book has altogether, around 20 useful pages of information and like 75..100 pages of pictures.
If you are looking to alternate your routine, like i do, between weight training and bodyweight nervous system training, i would strongly suggest looking for a book that is more detailed than this one.
February 6, 2016
A fascinating book, although in a much different way than the original Convict Conditioning was. This is advanced material, do not kid yourself that you'll be able to do any of the described exercises unless you already are well on your way towards mastering the contents of the first book. Also worth keeping in mind is that while Convict Conditioning focused on just a handful of exercises involving major body parts, CC2 introduces a relatively large number of new ones, this time for the peripheral muscle groups, and as such is unlikely to appeal to the minimalist trainers.
Nevertheless, the book is an interesting read and, just as its predecessor, very motivational - definitely recommended to all bodyweight athletes.
Nevertheless, the book is an interesting read and, just as its predecessor, very motivational - definitely recommended to all bodyweight athletes.
July 26, 2016
★ - Most books with this rating I never finish and so don't make this list. This one I probably started speed-reading to get it over with.
★★ - Average. Wasn't terrible, but not a lot to recommend it. Probably skimmed parts of it.
★★★ - Decent. A few good ideas, well-written passages, interesting characters, or the like.
★★★★ - Good. This one had parts that inspired me, impressed me, made me laugh out loud, made me think - it got positive reactions and most of the rest of it was pretty decent too.
★★★★★ - Amazing. This is the best I've read of its genre, the ones I hold on to so I can re-read them and/or loan them out to people looking for a great book. The best of these change the way I look at the world and operate within it.
★★ - Average. Wasn't terrible, but not a lot to recommend it. Probably skimmed parts of it.
★★★ - Decent. A few good ideas, well-written passages, interesting characters, or the like.
★★★★ - Good. This one had parts that inspired me, impressed me, made me laugh out loud, made me think - it got positive reactions and most of the rest of it was pretty decent too.
★★★★★ - Amazing. This is the best I've read of its genre, the ones I hold on to so I can re-read them and/or loan them out to people looking for a great book. The best of these change the way I look at the world and operate within it.
September 12, 2016
definitely must have.
I've started calisthenics with the old man, an x football player with more injuries than my fingers and toes. He's done with weights. Just reaching our sixties, the aches and pains can be annoying even w/o the injuries. Trust me on this one Convict Conditioning 1 and 2 will make you strong and it will reduce much of the old persons aches. For me the big thing is the amazing balance I now have.
Coach Wade is the way to go. What's cool to his approach is he has "helpers" to help you get to the harder stuff. Basically that means anyone between 8 and 80 can do this workout. That's amazing, really.
I've started calisthenics with the old man, an x football player with more injuries than my fingers and toes. He's done with weights. Just reaching our sixties, the aches and pains can be annoying even w/o the injuries. Trust me on this one Convict Conditioning 1 and 2 will make you strong and it will reduce much of the old persons aches. For me the big thing is the amazing balance I now have.
Coach Wade is the way to go. What's cool to his approach is he has "helpers" to help you get to the harder stuff. Basically that means anyone between 8 and 80 can do this workout. That's amazing, really.
October 20, 2015
Valuable information if this kind of stuff is what you are seeking. Very much in the same vein as Pavel's and Brook's books. Serious workout stuff for those who just want to be monstrously strong and don't need to impress the gym crowd. Admittedly, I can't fully say I have finished this book. I'll be using what I have learned so far and moving through the progressions, but I see this book as needing tobe something of a reference. And if I am still working through the material (the rest of my life? LOL) then when would I be done...?
December 18, 2013
Part 2 of a much needed expansion to the CC way of building your best Framework, I particularly enjoyed the simple and straightforward 'Trifecta' of active stretches listed as an addendum to the regular strength circuits. The exercises are few in number, but infinitely expanded into progressive variations that will have you gym free and jacked, for Life. A motivational read to a system that you can maintain and enjoy well past your retirement. Can't wait for CC3!
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