1 - Convict Conditioning Hard Time - Pull-Ups/Fingertips/Grip/Handstand Push-Ups - 05/23/2026

 1 - Convict Conditioning Hard Time - Pull-Ups/Fingertips/Grip/Handstand Push-Ups - 05/23/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Pull-Ups
• Vertical Pulls
• 1(10)
• Next Sessions
• 1(20)
• Fingertips
• Wall Fingertip Push-Ups
• 2(5)
• Next Session
• No Change
• Grip
• Bar Hang
• 1(10 sec)
• Next Session
• 1(20 sec)
• Handstand Push-Ups
• Wall Handstand
• 1(30 sec)
• Next Session
• 1(40 sec)

The Convict Conditioning System - Mastery of Bodyweight - Hard Time - CC Video Summary - Intrinsic Strength - Thank You to Paul Wade

 

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 :

1. Convict Conditioning

1. Focuses on the big six calisthenic movements.

2. Convict Conditioning Super FAQ (PDF)

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

3. Convict Conditioning 2

1. Incorporates finger training, grip training, calves, flag work, oblique training, neck bridging and joint mobility/active stretching.

2. Also has sections for diet, lifestyle and mindset.

4. Convict Conditioning 3 (Explosive Calisthenics)

1. Offers options to work up to superman pushups, suicide jumps, front flips, back flips, kip ups and the muscle up.

2. Animal Movements and Small Space drills.

3. I will not be utilizing this book because I'm not a big believer in explosive movements.

5. C-Mass

1. Offers hypertrophy work and diet advice for building mass.

6. Paul Wade's Isometric Manual
1. 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....
2. 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 30 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. Definitely try your best to reach the standards but if you feel like wheels are spinning, just move on.

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 active stretching.

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

• Day 1

• Pull Ups

• Fingertip Push ups

• Grip Work

• Handstand Push-Ups

• Day 2

• Trifecta

• 5 Minute Squat Hold

• Passive Bar Hang

• Day 3

• Bridges

• Leg Raises

• Squats

• Day 4

• Trifecta

• 5 Minute Squat Hold

• Passive Bar Hang

• Day 5

• Push-Ups

• Horizontal Pulls

• Fingertip Push-Ups

• Grip

• Day 6
• Off

• Day 7

• Off

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
• Jackknife Squats (Step 2)
• 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 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.

Thank You to Paul Wade

Longevity Training : Program Progression : Joint Mobility and Flexibility : Grip Strength : Step Loading : Steps : Nutrition : Letting Go of Expectations : Conclusion

Longevity Training : Program Progression : Joint Mobility and Flexibility

Grip Strength : Step Loading : Steps : Nutrition : Letting Go of Expectations : Conclusion

By Adam Mundorf

Longevity Training

I've spent a lot of money interviewing older lifters, healthy people and those who thrive in old age.  Longevity Training is a culmination of a decade of lifting, knowledge, study and experience.  It is the marriage of mobility, strength, flexibility and hypertrophy for longevity.

This system is not designed to make you the strongest, most muscular, most flexible or most athletic.  This system is designed to ensure you are not a voluntary net detriment on society and are able to be of service deep into old age through intelligent training meant to stimulate but not annihilate you.  This is an anti-cortisol system meant to minimize strength while optimizing recovery thus optimizing results.

Welcome to www.trainlongevity.com 

Program Progression

• Convict Conditioning (Muscle Rejuvenation)
• Goal
• Standards in Blog following this one.
• Reasoning
• Mastering your own bodyweight without delving into the gymnastics should be the basis of everybody's training program.  If you can't do a basic bodyweight squat, what business do you have holding a kettlebell or placing a bar on your back?  The lessons you learn with calisthenics will flow into all other weighted disciplines.  
• 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 and deadlift.  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.  The deadlift maintains your hinge pattern and builds a vital skill.
• 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
• 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.
• This only goes for programs after Convict Conditioning.  Convict Conditioning is a scheduled program and sessions should only be skipped when you have true/non-negotiable time constraints.  It's important to cultivate some sort of self discipline and tenacity before moving onto the seasoned approach of intuitive training.

On a side note, you might notice the lack of explosive exercises.  I am not a believer in explosive exercises unless you find them extremely enjoyable.  I've just seen too many people fucked up from olympic lifting, swings and/or snatches.  I am a fan of slow strength with a controlled cadence.  There are many schools of thought on this subject but I'm just sick of seeing all the joint replacements, limping lifters and injured people who said they used to throw weights around.  They'll say it isn't from the explosive lifting but I call it malarkey.  As I've said earlier about interviewing older lifters and people who still move well.  They all say to minimize/avoid explosive lifting.  The juice just simply isn't worth the squeeze.

Many scientists/influencers will post about older people losing their explosive muscle fibers when aging.  What they fail to understand is the reality of life.  Your health is precious and goes far past studies.  All it takes is one wrong kettlebell swing, snatch or Olympic lift and your joints are toast.  When you're young you can bounce back from injury, as you age that ability starts to unquestionably diminish.

You can't afford to be retarded with your training because you don't get many (if any) second chances with your joints/tendons. 

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'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!

Pre-Workout Warm-Up

• Joint Circles 
• Toe Touch/Reach Overhead 
• Stick Dislocates
• Toe Touch/Reach Overhead 

Dedicated Off Day Active Flexibility and Mobility Work 

• Same Warm-Up As Above
• Trifecta (20 Second Holds)(Various Regressions and Progressions)
• Bridge
• L-Sit
• Twist 
• 5 Minute Squat Hold
• Passive Bar Hang

In most programs (except Convict Conditioning) we have two dedicated days off per week to focus on mobility and active flexibility.  The above routine gives you some nice yoga holds and some nice calisthenic skills.

So there you have it.  A simple, one and done routine for synovial fluid.

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.

Steps

I think it's a great milestone to get at least 10,000 steps per day.  The number isn't scientifically backed but is just a decent round number.  Walking is an underrated activity for strength, mobility, losing weight and just simple health.  This goes doubly so if you work a desk job as it helps to break up all that sitting.

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.

There will be two main classifications of eating styles below.  Muscle Rejuvenation is based around maintaining a healthy weight, muscle density and relative strength.  Muscle Build-Up is based around putting on quality muscle, muscle size and absolute strength.  

• Muscle Rejuvenation 
• Day Time
• Water
• Zero Calorie Caffeine
• Nighttime
• Fruit
• Salad
• Steamed Vegetables
• Protein Source
• Eating Out(Working Days)
• Usually 5 Days a Week
• Eggs and Rice/Nuts Alternated (Days Off)
• Usually 2 Days a Week
• Muscle Build-Up
• Day Time
• Water
• Zero Calorie Caffeine
• 3 x Simple Protein Drink with Fruit
• Nighttime
• Fruit
• Salad
• Steamed Vegetables
• Protein Source
• Eating Out (Working Days)
• 5 Days a Week
• Eggs and Nuts/Rice Alternated (Days Off)
• 2 Days a Week

Letting Go of Expectations

I think a big reason why people fail programs and end up getting weak is lofty expectations.  We are not professional athletes and there is not a championship to be had.  Our sport is life and our championship is aging well.  We earn no medals for being the most explosive, most muscular or leaving our health in the gym.  This is why my system above is so darned effective.  We workout when we need to, not when we must.  If we don't feel like training one day......we just don't train.  We listen to our soul, body and mind.  

Have that slice of cake.  Go on that vacation.  Enjoy that family barbecue.

Let go of the words 'must' and 'goal.'  Embrace the words 'trust' and 'process.'

Conclusion

There are plenty of ways to progress with your body : Get great sleep, optimize recovery, minimize stress, cultivate calmness and enjoy life!

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!