Convict Conditioning

Hard Time

Intrinsic Strength

by Adam Mundorf

Quote by Steve Maxwell

“People have lost sight of the true purpose of exercise. It’s not about the reps or weights; it’s about producing a deep level of fatigue without damaging the structure so that the body is compelled to adapt and increase its strength. It’s about discipline. With discipline comes integrity and virtue. This is the source of beauty in the well-trained human body, and why you can’t acquire it from the outside; it’s an internal, mental quality shining through.”

Quote by Martin "Farmer" Burns

"I am not favorable to heavy weights used in physical culture...I believe that abnormal development brought about by heavy weights is harmful. The muscles become large and hard, and lose their elasticity and suppleness. They do not respond like the elastic muscles built up naturally by light weights and common gymnastic exercises."

The Convict Conditioning System

Man, if there's one thing that I've looked into too much it's Convict Conditioning. There are four main mistakes I think people make when first approaching Convict Conditioning. The first mistake that many people make is ignoring that there are four books to the series plus a really good PDF that explains many of the misconceptions. It IS a complete system :

Convict Conditioning

Focuses on the big six calisthenic movements.

Convict Conditioning Super FAQ (PDF)

Explains the misconceptions and offers some additional higher frequency programming options.

Convict Conditioning 2

Incorporates finger training, grip training, calves, flag work, oblique training, neck bridging and joint mobility/active stretching.
Also has sections for diet, lifestyle and mindset.

Convict Conditioning 3 (Explosive Calisthenics)

Offers options to work up to superman pushups, suicide jumps, front flips, back flips, kip ups and the muscle up.
Animal Movements and Small Space drills.
I will not be utilizing this book because I'm not a big believer in explosive movements.

C-Mass

Offers hypertrophy work and diet advice for building mass.

Paul Wade's Isometric Manual

I was debating including this book because it's pretty much an advertising book for the IsoChain product by Dragondoor. The issue is that there is a section at the end that is a whole run through of bodyweight isometrics and explicitly mentions it's a Convict Conditioning approach to isometrics. So here it is....
I will not be including this book because I don't believe in tricks or calisthenic feats of strength.

The second mistake I think many people make is taking the rep ranges far too literally. Like, 3 x 50 horizontal pull ups done at waist height and a 2-1-2 cadence, forget it. From what I've gathered from speaking with the Kavadlo's and others, is that the rep ranges were there just as a rough guide but became gospel.

The third mistake is not realizing how difficult calisthenics can be. Every change in leverage amplifies any weakness you have whether that is extra weight or tendon strength. Weights are so much simpler to progress with which is why Convict Conditioning is such an impressive attempt at quantifying calisthenic progressions without getting into gymnastic style training.

The fourth mistake is not respecting the early progressions, steps 1-3 are pretty much rehab steps. When done at a proper tempo, these exercises oil and stimulate the muscles/joints/tendons without destroying them. These movements will set a broad base for the future movements. No one ever got worse by practicing the basics. Instead of asking yourself : "When can I progress?" instead ask yourself : "How much benefit can I get out of this movement?" Keep on wringing that sponge until all of the water is out.

Mastery of Bodyweight

Why would you move an external object for exercise when you aren't even able to move yourself? I find many people who look over calisthenics as an easy modality but aren't even proficient in the basics. Some people can't even do a basic push-up or flat foot bodyweight squat. Reaching a certain level in calisthenics proficiency will lead to better performance in weight lifting but it doesn't go the other way. More body awareness has never been a bad thing. It's not that I don't value weights, I certainly do but dude, why not 100% our body first before lifting externally. I just can't wrap my head around how that could be a bad thing.....

Enter Hard Time

In the Convict Conditioning Super FAQ, Paul Wade presents us with some higher frequency programs. If you work an active occupation and/or practice intermittent fasting and/or walk at least 10,000 steps per day, I strongly recommend avoiding higher frequency programs. If I sat at a desk, for sure, I would follow something higher because my energy expenditure would be so low. Enter the basic Hard Time program from the Convict Conditioning Super FAQ. It involves using the basic six movements of Convict Conditioning plus a horizontal pull : push-ups, squats, leg raises, chin ups, handstands, bridging and horizontal pulls. Along with these seven movements I am incorporating some movements from the other Convict Conditioning books. Remember this is a complete system. I am adding in : grip, fingertip work and calf work. I'll also be doing trifecta stretching sporadically throughout the day, before bed and when I have time or feel the need.

Now, I am only beginning with the hard time program because I am experienced in physical culture and calisthenics. If I was a beginner or new, I for sure would start with New Blood. Paul Wade encourages all of us to use common sense on where to start. When coming out with a program for mass production, not all contingencies can be addressed. Use your head!

Hard Time with Mobility, Form and Warm-up Guidelines

Day 1

Pull Ups
Fingertip Push ups
Grip Work
Handstand Push-Ups
Animal Movements/Crawling/Rolling

Day 2

Trifecta
5 Minute Squat Sit
Passive Bar Hang

Day 3

Bridges
Leg Raises
Squats
Animal Movements/Crawling/Rolling

Day 4

Trifecta
5 Minute Squat Sit
Passive Bar Hang

Day 5

Push-Ups
Horizontal Pulls
Fingertip Push-Ups
Grip
Animal Movements/Crawling/Rolling

Day 6

Trifecta
5 Minute Squat Sit
Passive Bar Hang

Day 7

Trifecta
5 Minute Squat Sit
Passive Bar Hang

Realistic Standards

In Convict Conditioning, Paul Wade laid out some pretty absurd master rep ranges for the master steps.

Luckily he edited these in the Convict Conditioning Log Book. Some moves are omitted because I want

exercises I can do from my upstairs apartment, I'm not big on 'going out'.

They are as follows :

One Arm Push-Up

2 x 10

Pistol Squat

2 x 10

One Arm Chin Up

2 x 3

Hanging Leg Raise

2 x 10

Stand to Stand Bridge

2 x 3

One Arm Handstand Push-Up (?) (LOL)

2 x 2

Finger Tip Push-Ups

2(5) One Arm Fingertip Push-Ups

Grip

1(1 min) One Arm Towel Hang

Where I am Beginning

The first three steps of each progression in my humble opinion should be respected but no need to set in stone with step 1. If you feel FULLY comfortable starting at step 2 or even 3, I say go for it. I wouldn't go past step 3 because I feel you get some major benefit both in tendon and joint strength. These early steps lubricate the joints. What's the rush? If it will help you to adhere to the program better, then don't be afraid to start at step 2 or even 3. This all comes with a caveat, you may not have the required set up to do some of the progressions from the book. This is okay. Start with the step you have the equipment and set up for. Also, if you're overweight that will matter a lot when it comes to calisthenics. Work on the steps you can do and drop the weight while doing it.

Here is where I'll be beginning :

Pushups

Incline Pushups (Step 2)

Leg Raises

Flat Bent Leg Raises (Step 2)

Chin Ups

Vertical Pulls (Step 1)

Squats

Shoulderstand Squats (Step 1)

Bridges

Short Bridge (Step 1)

Handstand Push-Ups

Wall Handstand (Step 3)

Horizontal Pull-Ups

Sternum Height

Fingertip Pushups

Wall Fingertip Pushups (Step 1)

Grip

Bar Hang (Step 2)

Convict Conditioning Warm-Up and Mobility

Warm-Ups

Warm-Ups are a very personal thing. Do whatever makes you feel ready to the work at hand but do not turn the warm-up into a workout. Keep it simple, repeatable and sustainable.
The following warm-up routines are my personal approach and are not exactly what Paul Wade prescribes but he states warm-ups are highly personal.

Before the Workout (Including Trifecta/Mobility Days)

Joint Circles
Toe Touch/Reach Overhead
Stick Dislocates

Chalk

Use chalk if available.

Convict Conditioning Video Summary

Push ups

Moving Plank
Feet Together
Grip with Hands
Soft Arms at Top
Smooth Descent and Complete Control
Keep Elbows Tight and Fire Lats
Keep Hands Close
Breath In/Down Breathe Out/Up
2 Seconds Down - Pause - 2 Seconds Up
During 1 Arm Work keep Reps identical for both sides. Begin with a weaker
arm.

Leg Raises

No Isolation Movements for the Abs.
Always use the Full Body
Hard Work, Not lots of Work
Biomechanical Breathing
Keep breathing smooth.
Keep Gut Tight
No Momentum
2 Seconds Down - 2 Seconds Up
1 Second Pause at Top
Never let feet touch the floor
Train your spine through bridging

Chin Ups

Natural Grip
Begin from the Top
Keep Shoulders Packed
Soft Elbows
Hollow Body
Get Chin over the Bar
No Kipping
Keep Elbows Free
Pause for 2 seconds at the top / 1 second at the bottom
Lose Weight

Squat

30 to 40 degrees turned out for feet. Comfortable and Natural.
Push knees out to track feet.
Keep a natural spine. Don’t round the spine forward. Keep your head up
and straight. Keep shoulders square and down.
Lead with the hips. Sit down and back.
Always use full range of motion.
Never bounce at the bottom. Pause for 1 second.
Press through the heels.
Biomechanical Match Breathing
Brace the core.
For one legged movements, keep reps the same on both sides.

Bridging

Move for Reps
Seize the Arch
Pause at the top for 2 seconds.
Breathe smoothly and naturally.
Keep feet at shoulder width.
Push through all the limbs. Use arms and legs.
Use your entire hands. Grip the floor.
Press your chin up. Look at the wall behind you.
Raise your hips.
Keep heels flat.
Bang out some Trifecta stretches post bridge work.

Intrinsic Strength

Intrinsic strength to me means doing exercise because it makes you a more capable and virtuous human being. Not lifting a certain weight to impress or building big gee-whiz muscles to impress on the beach. It's about treating your body as a temple of gratitude. It's about building a body that doesn't need joint replacements and that allows you to be available for society deep into old age. Keeping your form paramount and keeping quality at the forefront. Willingly harming your body is a selfish act and should be frowned upon. Imagine someone asking you for help and you can't because you blew out your knees with a ponderous poundage squat. Imagine not being able to pick up your grand-kids because you left your health in Gold's Gym. Imagine not being able to defend your animals and family because you messed up your shoulders showing off in the gym. Imagine needing others to care for you simply because you couldn't check your ego at the door. Keeping goals intrinsic and exercising simply because it is the virtuous thing to do.

Now of course a man can't live his life without challenging himself but you should always assess the risk to reward of an exercise. You also need to assess why you are doing it.

Final Note and When to 'Skip'

Don't let perfection be the enemy of progress. I understand that the above is a lot and there WILL be scheduling troubles or life will get in the way. That's okay. Just extend your training week to 8 days and keep the ball rolling. For example, if I get home late from work and need to be back at work in 11 hours, I am not training that day. If I had a completely ridiculous and exhausting day, I will take that day off. You know the day I mean : the kind where you drive home with the radio off in the car. The pull-up bar will still be there tomorrow when I'm well rested and have more time to really give that session my all.

Thank You to Paul Wade

Simplicity is King : Program Progression : Joint Mobility and Flexibility

Grip Strength : Step Loading : Nutrition : Conclusion

By Adam Mundorf

Simplicity is King

Simplicity King. The human mind, body and soul crave simplicity. I would wager to say that the majority of things in life are more effective when they are made simpler. This goes especially for strength training. I've done complex plans and simple plans but even with the simple plans, I wanted simpler. I don't want to have to worry about waving loads, minding stop signs, periodization and making lifting a priority. I workout to live, not live to workout.

In the next section you will see my approach to total body strength.

Program Progression

Convict Conditioning

Goals

In Blog Above this One

Reasoning

This will build total body strength using bodyweight exercises. There is no better foundation for your entry into physical culture than calisthenics. If you can't move your body fairly well, what business do you have moving weight? This program is also the perfect amount of complexity to establish a large base before moving onto my minimalistic weight lifting approach.

Kettlebell Slow Strength (Muscle Rejuvenation)

Goal

Reach 5(1) 32kg Turkish Get Ups
Reach 2(20) 32 kg Single Bell Deadlifts

Reasoning

This will build total body strength using the Turkish get up. The Turkish get up builds strength, mobility and flexibility all in one convenient movement. I mean, you're standing up with a heavy weight and lying back down, it will make you strong.

Passage to Strength(Muscle Rejuvenation)

Goal

Reach 1/2 Bodyweight Press
Reach 2(20) 1/2 Bodyweight Deadlifts

Reasoning

This will build strength in the military press and the chin-up. The press will build up on your stable Turkish get up base and will build overall strength in your shoulders. Your back and biceps will thank you for the chin up.

Passage to Power (Muscle Hypertrophy)

Goal

Reach Bodyweight Press with Double Bells
Reach 2(20) Bodyweight Deadlift with Double Bells

Reasoning

This will build muscle and strength using the military press and the double kettlebell front squat. These movements build up on your basic military press but you're now using doubles. You will also be employing the double kettlebell squat which will build strength and muscle in your legs.

Kettlebell Slow Strength (Muscle Hypertrophy)

Goal

Reach 5(1) 48kg Turkish Get Up
Reach 2(20) 48kg Single Bell Deadlifts

Reasoning

This will build total body strength and muscle using the Turkish get up. You are returning to your Slow Strength base and will become even stronger through the use of a heavier weight.

Barbell Training (Muscle Rejuvenation/Hypertrophy)

Goal

I would like to work up to some decent numbers in the big 3 : bench press, deadlift and squat.

Reasoning

The barbell is king for strength and muscle. Building upon your kettlebell base, the taller your barbell building will be.

Notes about the Programs

These programs are done near daily but you may take off whenever you want, we're not winning medals here. There are also two days off baked in (Days before Days off From Work) where we focus on active flexibility work and some different mobility work.
Feel free to skip sessions if enthusiasm is low, time available is low and/or you're exhausted. The bar and bells will still be there tomorrow.

Joint Mobility and Flexibility

Many people neglect their mobility and flexibility at their own peril especially because these two qualities are very simple to maintain. I prescribe for most people a simple pre-workout joint circling routine and a program specific flexibility routine. I've written more extensive mobility and flexibility routines in the past but Simplicity is King. Simplicity trumps complexity and every plan looks good on paper before life happens. Most of this is inspired by my friend, Steve Maxwell. Steve moves better than anyone I know and he's in his 70s! Each program will have its own custom flexibility work in their specific blog posts. The warm-up for me never changes.

Pre-Workout Warm-Up

Joint Circles
Toe Touch/Reach Overhead
Stick Dislocates

So there you have it. A simple, one and done routine for synovial fluid. I have other techniques if you're looking for more but they're more complex and turn into a whole program amongst themselves.

Grip Strength

While you do get great benefit to your grip from just simply lifting weights and calisthenics, I firmly believe that it can be enhanced through the use of grippers and expand your hand bands. All you want to do here is go to IronMind and purchase some grippers/bands. Choose a grippers and band that is easy for you but with a little bit of a struggle. Close them frequently as you are able and stop way before you're fatigued. The best way to do this is to have them by your place of rest while watching TV or playing games etc. Overtime you'll develop some powerful crushing strength and your extensors will stay healthy due to the band work.

Step Loading

I am enamored with step loading because Simplicity is King. So, in Simple and Sinister 2.0 Pavel introduced me to the concept of step loading. I also read about it from Christopher Sommer of Gymnastic Bodies. It is incredibly simple, repeatable and time proven. All you do with step loading is you stick with a certain weight for a certain number of sessions (my number is 10), you then increase the weight by 4kg in the second set and hold for another 10 sessions. Work your way down to the last set and then back up to the first. Repeat until Strong.

Nutrition

My approach to nutrition is rather simple and pretty unorthodox. To keep it simple and short, I eat nothing or extremely light during the day and a good heavy meal at night. This makes sense to me from the perspective of circadian rhythm and the cyclical nature of life. Stay light while fighting the day battles and eat to your hearts contents when the day is done. My only rule is to avoid processed sugar most of the time and eat plenty of vegetables with your main meal at night.

Muscle Rejuvenation

Day Time

Water
Zero Calorie Caffeine

Nighttime

Whey Protein Shake with Creatine and a multivitamin, vitamin d+k and fish oil
Salad
Steamed Vegetables
Protein Source

Eggs and Rice (Working Days)

3 Days a Week

Whole Wheat Sandwiches (Days Off from Work)

2 Days a Week

Eating Out (Days Before Days Off)

2 Days a Week

Casein Shake

Muscle Build-Up

Day Time

Water
Zero Calorie Caffeine

Nighttime

Whey Protein Shake with Creatine and a multivitamin, vitamin d+k and fish oil
Salad
Steamed Vegetables
Protein Source

Eating Out (Working Days)

5 Days a Week

Eggs (Days off from Work)

2 Days a Week

Casein Shake

Steps

I believe that if you have an active occupation where you're on your feet, no need to track your steps. If you sit at a desk or are otherwise inactive aim for 10,000 steps per day.

Conclusion

There are plenty of ways to progress with your body : Get great sleep, eat healthy food, optimize recovery, minimize stress, cultivate calmness and enjoy life! God dammit, we workout to live, not live to workout.

This is what I call intrinsic strength and it goes far behind adhering to a strict exercise schedule or diet. It is the kind of strength that radiates calmness, gratitude, virtue and serenity.

I reject fear based training and I implore you to do the same. Don't be afraid to play, spend time on the floor, climb that tree, crawl around, roll around and do something different everyday.

Thank you for reading!

Adam Mundorf - Training Log

Friday, October 24, 2025

The Convict Conditioning System - Mastery of Bodyweight - Hard Time - CC Video Summary - Intrinsic Strength - 10 Commandments - Final Note and When to 'Skip' - Thank You to Paul Wade