1 - Convict Conditioning New Blood - Push-Ups/Fingertips/Grip/Leg Raises - 04/13/2026

 1 - Convict Conditioning New Blood - Push-Ups/Fingertips/Grip/Leg Raises - 04/13/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Push-Ups
• Wall Pushups
• 1(10)
• Next Session
• 1(20)
• Fingertip Push-Ups
• Wall Fingertip Push-Ups
• 2(5)
• Next Session
• No Change
• Grip
• Bar Hang
• 1(10 sec)
• Next Session
• 1(20 sec)
• Leg Raises
• Flat Knee Raise
• 1(10)
• Next Session
• 1(15)

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

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 :

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 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 Convict Conditioning. It involves using the basic four movements of Convict Conditioning : push-ups, squats, leg raises and chin ups. 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 and active stretching.

When I reach step 7 in the basic four, I will move into a different Convict Conditioning program : adding in handstand push-ups and bridges.

New Blood

• Day 1

• Push Ups

• Fingertip Push ups

• Grip Work

• Leg Raises

• Day 2

• Trifecta

• 5 Minute Squat Hold

• Crawling/Rolling

• Passive Bar Hang

• Day 3

• Trifecta

• 5 Minute Squat Hold

• Crawling/Rolling

• Passive Bar Hang

• Day 4

• Trifecta

• 5 Minute Squat Hold

• Crawling/Rolling

• Passive Bar Hang

• Day 5

• Pull Ups

• Fingertip Push-ups

• Grip

• Squats

• Day 6
• Trifecta
• 5 Minute Squat Hold
• Crawling/Rolling
• Passive Bar Hang

• Day 7

• Trifecta

• 5 Minute Squat Hold

• Crawling/Rolling

• 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
• Wall Pushups (Step 1)
• Leg Raises
• Flat Bent Leg Raises (Step 2)
• Chin Ups
• Vertical Pulls (Step 1)
• Squats
• Jackknife Squats (Step 2)

• 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

Coming Back to Center : Program Progression : Nutrition : Grip Training : Steps : Conclusion

 

Coming Back to Center

Program Progression : Nutrition : Grip Training : Steps : Conclusion

By Adam Mundorf

Coming Back to Center

I've spent the last few months following a stringent weight lifting program using kettlebells, eating more protein and being exhausted.  I realize that this is now a mistake.  I work a far too active job to be working out in the way described and I'm not even a huge believer in the approach I was using.  I will say that it is the longest I've stuck to a routine in quite a while.  It's time to come back to center and focus on a much more holistic approach based on health.

Program Progression

When it comes to programs, I take inspiration from many sources but always abide by progressive overload, joint health, active flexibility and controlled cadence movements.  Having essentially grown up within the kettlebell universe, explosive exercise is worshipped as a God.  I'm really not a huge believer in explosive exercise.  It's not that it doesn't work, it's just that one wrong misstep and you're severely injured.  It's incredibly easy to throw out your back, yank a joint and/or over extend your body when throwing around weight.....yes even when using proper form.  In my line of thinking, the human body was never supposed to jump or throw or explode all that much.  Plus, I've seen so many beat up people who decry their younger focus on swings, snatches and Olympic weightlifting......they wish they focused on smoother and controlled movements.  Anywho, here's my program approach with warm-up guidelines and active flexibility guidelines :

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Active Flexibility (Done on Dedicated Off Days)
• Trifecta (20 Second Holds)(Various Regressions/Progressions)
• Bridge
• L-Sit
• Twist
• 5 Minute Squat Hold
• Crawling and Rolling
• Passive Bar Hang
• Program Progression
• Convict Conditioning
• Standards in blog after this one.
• Kettlebell Slow Strength - Simple (Rejuvenation)
• Reach 5(1) 32kg Turkish Get Up
• Reach 2(20) 32kg Deadlifts
• Passage to Strength rotated with Passage to Muscle (Rejuvenation and Hypertrophy)
• Reach a Comfortable 48kg Press
• Reach 2(20) 48kg Deadlift
• Passage to Power (Hypertrophy)
• Reach a bodyweight press with double bells
• Reach 2(20) Bodyweight Deadlift with Double Bells
• Kettlebell Slow Strength - Sinister (Hypertrophy)
• Reach 5(1) 48kg Turkish Get Up
• Reach 2(20) 48kg Deadlift
• Barbell Training (Rejuvenation and Hypertrophy)
• I'd like to reach some decent numbers in the deadlift, zercher squat and bench press.

Nutrition

To many people nutrition is like a religion.  If there's one aspect of physical culture I would want people to think for themselves, it'd be nutrition.  Much of my nutritional philosophy is based on the Warrior Diet by Ori Hofmekler.  It involves eating light or nothing during the day and eating a large comprehensive meal at night.  There is some nuance here but the whole point of this philosophy is based on history and the nervous systems of the human body.  Think of yourself as an ancient soldier or somebody with a very physical job : eating a large and heavy meal would slow you down or you're simply so busy there is no time to sit down and eat.  You would rather eat lightly or just work until sundown until you can finally be at rest.  The day's battles are won and you get to enjoy a large meal in a leisurely environment without having to shovel it in or have that digestion energy being redirected from your daily tasks.  On the nervous system aspect : Your sympathetic nervous system is your fight or flight nervous system.  It is activated through light and lack of food.  Your parasympathetic nervous system is your rest and recovery nervous system.  It is activated through lack of light and large amounts of food.  We've all eaten a big meal at noon and felt exhausted/unwilling to go back to the day's affairs.  I think that is a point in this eating style's corner.  Now for MY exact protocol (yours can and will be different.)

• Muscle Rejuvenation
• Day-Time
• Water
• Zero Calorie Energy Drinks/Caffeine
• Before Dinner or Post Workout
• Whey Protein with Fruit, 5g of Creatine, Multivitamin, Fish Oil and Vitamin D+K
• Fruit
• Nighttime
• Salad
• Steamed Vegetables
• Protein Source
• Eggs with Rice/Pistachios (5 Days a Week)
• Rice and Pistachios are alternated.
• Eating Out (Days Before Days Off)
• Muscle Hypertrophy
• Day-Time
• Water
• Zero Calorie Energy Drinks
• Before Dinner or Post Workout
• Whey Protein with Fruit, 5g of Creatine, Multivitamin, Fish Oil and Vitamin D+K
• Fruit
• Nighttime
• Salad
• Steamed Vegetables
• Protein Source
• Eating Out (5 Days a Week/Working Days)
• Eggs(Days Off)

Grip Training

While we all get grip benefit from just simply lifting weights, I like to keep some captains of crush grippers near my desk with expand your hand bands.  While I'm playing Xbox or watching YouTube I squeeze the grippers and use the bands to work my grip in a non-fatiguing way.

Steps

I believe it's wise for everybody to focus on getting 10,000 steps per day.  There is nothing magic about 10,000 but I find it to be a nice round number and pretty easily achievable, especially if you have an active occupation.  It helps break up all the sitting on days off or if you sit at a desk all day.  I also view walking as a form of active mobility and is great for your health.

Conclusion

I hope you enjoyed this blog and the ones after this one. Any questions just message me on social media.  I use my real name everywhere and am always available to talk about training and philosophy.

Off Day - Rite of Passage Classic 20kg - 10/16/2025

  Off Day - Rite of Passage Classic 20kg - 10/16/2025

Variety Day - Rite of Passage Classic 20kg - 10/15/2025

 Variety Day - Rite of Passage Classic 20kg - 10/15/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Loaded Carry Cook Drill
• 28kg
• Post Workout Stretching
• 90/90 Stretch
• QL Cross Legged Stretch
• Passive Bar Hang

Light Day - Rite of Passage Classic 20kg - 10/14/2025

 Light Day - Rite of Passage Classic 20kg - 10/14/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Press
• 4(1) 20kg Military Press
• Superset
• 4(1) Chin Up
• Pull
• 9 Minute 20kg Snatch
• 50-60% Effort
• Post Workout Stretching
• 90/90 Stretch
• QL Cross Legged Stretch
• Passive Bar Hang

Off Day - Rite of Passage Classic 20kg - 10/13/2025

 Off Day - Rite of Passage Classic 20kg - 10/13/2025

Recap Week 2 - Rite of Passage Classic 20kg - 10/12/2025

Recap Week 2 - Rite of Passage Classic 20kg - 10/12/2025

Everything felt great this week.  I had to take a few days off this week because frankly, my schedule and energy demands required me too.  I have made a couple changes to my nutrition : I'm no longer having protein bars or shakes.  I think having that on this plan was barking up the wrong tree and I'd much rather keep my plan as simple as possible.  I'm also going to be weighing myself every morning once my scale arrives.  When I do hit a muscle gain program (probably Return of the Kettlebell) I'll incorporate some whole foods but not shakes/bars.

My press is feeling super strong.  The 20kg is already feeling fairly light and easy to press.  The pressing groove feels healthy and smooth.  I've been doing some chin ups but they're still a bit of a struggle.  They are optional, so I'm okay with that.

Onto week 3.

Heavy Day - Rite of Passage Classic 20kg - 10/12/2025

 Heavy Day - Rite of Passage Classic 20kg - 10/12/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Press
• 4(1,2,3) 20kg Clean and Press
• Pull
• 10 Minute 20kg Swing
• 100% Effort
• Post Workout Stretching
• 90/90 Stretch
• QL Cross Legged Stretch
• Passive Bar Hang

Medium Day - Rite of Passage Classic 20kg - 10/11/2025

Medium Day - Rite of Passage Classic 20kg - 10/11/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Press
• 3(1,2) 20kg Clean and Press
• Superset
• 1(1,1) Chin Up
• Pull
• 3 Minute 20kg Swing
• 70-80% Effort
• Post Workout Stretching
• 90/90 Stretch
• QL Cross Legged Stretch
• Passive Bar Hang

- - Rite of Passage 20kg - 10/10/2025

  - - Rite of Passage 20kg - 10/10/2025