Convict Conditioning 2: Advanced Prison Training Tactics for Muscle Gain, Fat Loss and Bulletproof Joints

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.

This book is extremely useful for learning about joint health and "active stretching", which goes against much of the received wisdom on stretching and also explains why progressions are so important in calisthenics.A follow up to CC1, the book consists of three sections:1. Ancillary exercises outside of the Big Six from CC1. These exercises train grip strength, lateral chain, neck and calves. Wade admits that these exercises are not "must do" if you are already doing the Big Six. But they are an important supplement if you are an athlete in a particular field (e.g. martial artist or grappler), have a certain weakness to correct or simply want to mix things up a bit from the usual bodyweigth exercises. As with CC1, the focus is on a single key exercise for each area combined with progressions.2. Joint strength, "tension flexibility" and stretching and mobility. This was the most enlightening and useful section for me. Wade makes a convincing case that the common wisdom on stretching and mobility is misguided and can be detrimental to joint health and make one susceptable to injury.The common approach to stretching is to "loosen up" muscles while _not_ engaging them. Thus, one "stretches" a muscle while trying not to use it. This results in stretches that frequently go far beyond what one would be able to do under one's own strength. For example a hamstring or leg stretch that involves hoisting one's leg over a bar and then leaning down to hold the toes close to one's head. This stretches the hamstring but does so in a position that one would be unable to maintain _just applying one's own strength_ (hip and core strength, hamstring and back flexibility, etc). This means that one is setting oneself up to stretch for positions over which one has no ability to control. That approach is a prelude to injuries. More important, it does not train the joints to stretch "under load", what Wade calls "active stretching" or "tensile strength".Wade's "stretches" are all essentially strength holds that do not allow one to stretch further than one's own muscular strength is able to achieve. For instance, instead of the "passive" hamstring stretch described above, and which relies on leverage and outside objects (the bar) to hold one's leg in the stretched position, Wade advocates L-holds that engage the core and hip muscles, and both engage _and stretch_ the lower back and hamstring chain. Thus the very muscles one is stretching -- the posterior chain -- are also under tension: this ensures that you can stretch no further than your strength allows, and it also builds what Wade calls tensile strength, which is extremely important for joint health and strength. Wade makes a very strong case for tensile strength being a huge benefit of bodyweight conditioning whereas bodybuilders will tend to have joint problems. This may also explain why bodyweight athletes can be immensely strong without being huge: their joint strength and tensile strength is pulling the load, whereas bodybuilders are relying entirely on skeletal muscle, not joints and ligaments.The explanation of tensile strength and active stretching also clarifies why progressions are so important in bodyweight training and why it may not pay off to "get ahead of oneself" even if a given progression stage seems easy: the progressions are key to building up joint and tensile strength, which can only be done slowly.This section on joint health was worth the entire price of the book for me. I will incorporate much of section 2 into my bodyweight training.3. A mixed bag of chapters on diet, rest, motivation and mindset. These chapters, understandably, were very much influenced by Wade's time in prison. Thus, his diet advice is to have "three squares" and not worry about macronutrients too much. Good info in this section but nothing earthshattering.Overall, I consider this an essential companion to CC1.

It was a great book for old school ideas i am now using in my workouts. A few warm-up ideas which make total sense. The grip training is the key take-away of this book and the exercises for the lateral parts of the body. My grip strength has probably trippled. I pulled an old big bush's roots out of the ground last week with just my bare hands. I have been grip training for 2 months. The only reason i give it the book 4 stars is because it has zero workout routines, just extra exercises to make your training harder or better. So the first book is necessary before you read this book. However, i found the first book's video documentary on YouTube for free. So save your money and watch it for free, then buy this book!

I didn’t read this as an immediate follow up to Convict Conditioning rather I circled around to it. There is a lot of trial and error and learning with CC that I did and I think I lucked out by waiting to consume this. However after I did read it I was quickly able to use the new information and applied it to my routine. It has lots of valuable nuggets that can help you continue on your fitness path. Most important to me is the information and how you distill it. I look at it like a recipe. They give you the quantity’s and ingredients but it’s best when you own it and make it your own.

Martial Artists will benefit greatly from this book; grip strength, neck strength & flexibility are all vital to a trained fighter.Calisthenics which was part of traditional martial arts training for centuries has been lost by most teachers in modern times. In old Jackie Chan movies you can see him doing handstand pushups & back bridges.My favorite part is the section on stretching, especially "The Trifecta"; a set of 3 stretches that work all your joints & major muscles. It feels great after hard training or on off days.Wade explains why his style of stretching is the best for preventing injuries, and why some common methods leave you vulnerable to injury.Every book by Wade is a must-have for calisthenics athletes. The stuff really works, I've increased my muscle size & strength in just a couple months of training following Wade's books.

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.

Most of the exercises you can probably find else where, but there are a few unique ones. The really bonus for me was the ideas on how to train for strength using your body weight, added to the style of writing makes it a great read and super useful. I've been doing the Calf exercises for a month now and my clicky ankle has gone and my one leg balance is loads better. Also the neck exercise seem to have loosen my whole upper back right off, so win win so far.

Got both of these books, very good and interesting as well. I suspect all the anonymous, convict stuff is mostly clever marketing but I don't really care as the content is excellent.

I love these books, they make so much sense to me especially when it refers to whats the point of being able to lift heavy weights if you can't even shift your own body weight with ease.If you lead a busy life style or even if you don't this book will teach you how to fit in short work outs that do work.I highly recommend this book to any one novice or professional.

This is an adjunct to the original convict conditioning book, you wouldn't want it without the first one. The first is the full program, this one extras like working on your need and grip. So I regard the scope as less than the first, but for the items it covers, just as great.

Quality read