Convict Conditioning

New Blood

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.

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....

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 New Blood

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 New Blood program from the original Convict Conditioning book. It involves using the basic four movements : push-ups, squats, leg raises and chin ups. It is recommended that you hammer these four movements hard until step 6, then you can introduce dynamic handstands and bridging. Along with these four 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, isometrics and calf work. Until I reach a basic proficiency in these movements I am omitting : explosive work, animal movements and neck bridging (until later). I'll also be doing trifecta stretching sporadically throughout the day, before bed and when I have time or feel the need.

New Blood with Mobility, Form and Warm-up Guidelines

Day 1

Push ups
Fingertip Push ups
Grip Work
Leg Raises
Calves

Day 2

Isometrics

Day 3

Day 4

Isometrics

Day 5

Pull-Ups
Fingertip Push-Ups
Grip
Squats
Calves

Day 6

Isometrics

Day 7

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'. If I'm not at work, I'm a recluse.

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

Calves

4(50) Single Leg Calf Raises Off a Step (Straight Leg)

Power Push-Ups

The Superman Push-Up

Isometrics - 6(3 sec)

Elbow Lever
L-Sit
Back Lever
Front Lever
Handstand
Human Flag (Not Doing this One)

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.

Here is where I'll be beginning :

Pushups

Incline Pushups (Step 2)

Leg Raises

Flat Bent Leg Raises (Step 2)

Chin Ups

Horiztontal Pull (Step 2)

Squats

Shoulderstand Squats (Step 1)

Fingertip Pushups

Wall Fingertip Pushups (Step 1)

Grip

Bar Hang (Step 2)

Calves

Bent Leg Calf Raises (Step 1)

Isometrics

Step 1

Pre-Bed Mobility and Flexibility

Joint Circles
Toe Touch/Reach Overhead
Stick Dislocates
Trifecta Stretching (20 seconds)

Bridge
L-Sit
Twist

5 Minute Squat Hold
Passive Bar Hang

Convict Conditioning Warm-Up and Cool Down Guidelines

Big Six (Push-ups, Squats, Leg Raises. Pull-Ups, Bridges, Handstand Push-Ups)

Two Warm-Up Sets of Lower Steps in the Series at 50% Effort.

Obviously if you're on step 1 or even two you can't do this method exactly.

You'll just have to do 50% of max reps that you've done in that exercise.

For Example :

You're on Step 1 of Push-Ups : Wall Push-Ups

Your workout for that day will be 2 sets of 10.

Your warm-up sets would be 2 sets of 5.

Then next week you hit 2 sets of 16.

Your warm-up sets would be 2 sets of 8.

You're on Step 5 of Push-Ups : Full Push-Ups

You choose step 1 : Wall Push-Ups and Step 2 : Incline Push-Ups

as your warm-up sets.

You've hit sets of 50 for wall push-ups before so what's 50%

of 50? You've got it 25 reps will be your first warm-up set.

You've hit sets of 40 for incline push-ups before so what's 50%

of 40? You've got it 20 reps will be your second warm-up set.

Grip Work

Fingertip Pushups

1 Minute Joint Circling (Wrist, Elbows, Shoulders)
Eagle Claws 2 x 10
1 Set of 5-10 Reps of an easier step.

If you're on step one, just get right into it.

“Forearms”

Bust out some easy hangs.
Stretch out your fingers until you feel ready.

Calves

Perform after lower body work

Isometrics

Joint Circling
Two Warm-Up Sets of Steps further down the chain you're working on.

If you''re on step 1 obviously you can't do this. Only perform regressions of your current movement.

Explosive Work

Joint Circles

Cool Down

3 Minute Slow Nasal Breathing while Sitting in Seiza

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

We will never forget you. While most of us have never met you or seen your face, your guidance and knowledge will echo through eternity. Every rep we do and strength we use, it is because of you.

Thank you.

Kettlebell Slow Strength

My Plan

By Adam Mundorf

Kettlebell Slow Strength

I have an aversion to ballistic exercise. I can do swings and Snatches any day of the week but there's one problem, I don't like them! Dan John said once if he doesn't like an exercise, he just doesn't do them. This really resonated with me. Life is too short and I'm not winning medals here. I'm working out because I enjoy the process and I like the way it makes me feel. I've spun my wheels with strength training for years because I didn't trust my intuition and let someone who doesn't even know me, dictate what I should do. This ends today, enter 'Kettlebell Slow Strength'. If I'm being honest, this is just Simple and Sinister minus the swings, the only reason I didn't do Simple and Sinister in the first place.

My Plan

Warm-Up

3(5) Prying Goblet Squat

5 Curls on Last Rep of Each Set

3(5) StrongFirst Hip Bridge
3(10) Halo

Turkish Get Up

5(1) Turkish Get Up

Use one arm press to get the bell into starting position and use active negative for the reverse.

3 Minute Rest

Kettlebell Deadlift (2 Minute Rest Between Sets)

2 x 20

Pre-Bed Stretching and Mobility

Trifecta Stretching (20 Second Holds)

Bridge
L-Sit
Twist

Crawl to pull up bar in the other room

Passive Bar Hang

Other Notes

Use Chalk
Use Expand Your Hand Bands Between Sets

Progression

Every 12 sessions move up in weight by 4 kg in one set. Starting at set 2 work to 5 and then finish up with the set one. You stay at each new heavier weight set scheme for 12 weeks then leap again. When you eventually move up to that heavier weight in all your get up sets, your warm-up and deadlift sets will increase to the heavier weight.
Overtime I hope to reach 32kg Get Ups and hopefully one day 48kg but as with all things, it looks good on paper. We'll see how it works out.

When to Skip

You are sick and/or are recovering from being sick. Just do some mobility/flexibility like it's an off day. This doesn't happen often to me but when it does, just focus on recovering.
You don't have a lot of time due to work or societal obligations.
You're really tired/exhausted after work. Listen to your body.

Thank you for reading and following.

Adam Mundorf -- Exercising for Longevity

Thursday, October 10, 2024

Off - Kettlebell Slow Strength 2.0 - 10/10/2024

Wednesday, October 9, 2024

Off - Kettlebell Slow Strength 2.0 - 10/09/2024

Tuesday, October 8, 2024

Off - Kettlebell Slow Strength 2.0 - 10/08/2024

Monday, October 7, 2024

2 - Kettlebell Slow Strength 2.0 - 10/07/2024

Sunday, October 6, 2024

1 - Kettlebell Slow Strength 2.0 - 10/06/2024

Saturday, October 5, 2024

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