1 - Push-Ups/Fingertips/Grip/Leg Raises - 09/03/2026

 1 - Push-Ups/Fingertips/Grip/Leg Raises - 09/03/2026

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Push-Ups
• Incline Push-Ups
• 1(10)
• Next Session
• 1(20)
• Fingertips
• Wall Fingertip Push-Ups
• 2(5)
• Next Session
• No Change
• Grip
• Bar Hang
• 1(10 sec)
• Next Session
• 1(30 sec)
• Leg Raises
• Flat Knee Raise
• 1(10)
• Next Session
• 1(20)

The Convict Conditioning System - Mastery of Bodyweight - New Blood - Self Coaching - 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.

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....

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 7, 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 and fingertip work. 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

• Day 2

• Isometrics

• Day 3

• Trifecta

• 5 Minute Squat Hold

• Passive Bar Hang

• Day 4

• Isometrics

• Day 5

• Pull-Ups

• Fingertip Push-Ups

• Grip

• Squats

• Calves

• Day 6
• Isometrics

• Day 7

• Trifecta

• 5 Minute Squat Hold

• 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'. You won't find me doing back

handsprings, flips or human flags in the local park lol.

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
• 18 Total Reps of the Superman Push-Up using the Rule of 3 and 6
• Kip Up
• Work up to a no hands kip up
• Isometrics
• Elbow Lever
• 6(5 sec)
• Front Lever
• 6(3 sec)
• Back Lever
• 6(5 sec)
• Free Handstand
• 6(5 sec)

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.

• Pushups
• Incline Pushups (Step 2)
• Leg Raises
• Flat Bent Leg Raises (Step 2)
• Chin Ups
• Vertical Pulls (Step 1)
• Squats
• Jackknife Squats (Step 2)
• Calves
• Bent Leg Calf Raise(Step 1)
• Elbow Lever
• Push-Up Plank (Step 1)

• Fingertip Pushups
• Wall Fingertip Pushups (Step 1)
• Grip
• Bar Hang (Step 2)

Convict Conditioning Warm-Up and Active Flexibility

• 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 (Even for Off Day Stretching and Mobility)
• Joint Circles
• Toe Touch/Reach overhead
• Stick Dislocates
• Off Day Stretching and Mobility
• Trifecta(20 Second Holds)(Various Regressions and Progressions)
• Bridge
• L-Sit
• Twist 
• 5 Minute Squat Hold
• Passive Bar Hang

• Chalk
• Use chalk if available.

Self Coaching

Paul Wade really makes it clear in all of his books that we have to be flexible in our approach and not take the books as a Bible but rather an approach/guide.

It is important when embarking on a journey of physical culture that you learn to cultivate the art of self

coaching. When programs are made for mass production, all contingencies can't be addressed. Do not change the basic framework of a program but do not be afraid to add small extras of things you need or things you like. For example, keep to the schedule - rep ranges - exercise cadence but don't be afraid to add some light gripper work if you enjoy it or some additional mobility/flexibility work if it leaves you feeling good and ready to tackle the plan.

The issue is when people will turn the program into something it's not. They'll add and combine multiple programs, stack different approaches on top of others and then they'll go nowhere. They'll combine Rite of Passage with Convict Conditioning with Viking Warrior Conditioning. Keep the goal the goal and as the old proverb says : "If you chase two rabbits, you'll always be hungry."

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

Operation 9th Floor : Path to Muscle and Might : Health Training : Nutrition : Conclusion

Operation 9th Floor

Path to Muscle and Might - Health Training - Nutrition - Conclusion

By Adam Mundorf

Path to Muscle and Might (Beginning on 08/25/26)

Being a physically capable person is something that is vitally important to me and I've always been capable but inconsistent.  I've spent a lot of money and time getting access to strength coaches and people who have aged well.  This has come at the expense of my sanity, focus and commitment.  You see, when you don't know what you believe everything becomes an argument.  I kept on going back and forth from weights to calisthenics.  I kept on overthinking in my head about whether ballistic exercise is safe or not.  Listen, the best results I ever had was when I didn't worry, I just put the work in regardless of modality, technique or coach.  Do what you enjoy provided it's safe and progressive.

These are programs that I am familiar with but have never completed or haven't completed in many years.  This is a path forward that makes sense to me and it's pretty sustainable :

1. Convict Conditioning (Muscle Rejuvenation)
1. Goal
1. Standards in blog
2. Reasoning
1. This will set a broad base of calisthenics strength without delving into gymnastics or over specialized stuff.
2. I believe that every lesson learned following calisthenics flows into all other strength disciplines.
2. Rite of Passage rotated with RKC Ladders (Muscle Rejuvenation and Muscle Build-Up)
1. Goal
1. 1/2 Bodyweight Press
2. 200 Snatches in 10 Minutes with 24kg
2. Reasoning
1. This will give you strength in the press, chin up, swing and snatch.
3. Armor Building Formula (Muscle Build-Up)
1. Goal
1. Finish 30 rounds of Armor Building Complex in 30 Minutes (EMOM) with Double 32kgs
2. Complete 100 Reps of the double 32kg military press in one workout.
2. Reasoning
1. This will build upon your Rite of Passage foundation using a classic approach by Dan John. The goal of this program is to gain muscle through the military press, front squat and cleans.
4. Kettlebell Axe and One Arm Push-Ups (Muscle Rejuvenation)
1. Goal
1. 40 Sets of 6 h2h swings with 48 kg
2. One Arm Push-ups 
1. Naked Warrior Style
2. Reasoning
1. This will build your power with your new found strength and hypertrophy.  Kettlebell Axe will give you power and endurance while the one arm push-ups will give you some different pushing power.
5. Kettlebell Muscle Rotated with Quick and the Dead in 12 Week Blocks (Muscle Build-Up and Muscle Rejuvenation)
1. Goal
1. Keep on Rotating until 32kg is Reached in Kettlebell Muscle.
2. Reasoning
1. Kettlebell Muscle is a legacy program of hypertrophy.  This will allow you to build solid amounts of muscle and q&d will provide you with conditioning/power.
6. Time for Barbell Training
1. Probably something StrongFirst related like Reload or Power to the People.  Kettlebells possibly will be included as an accessory.

There's my progression that will probably take a decade or so.  There will be blips along the way but the most important part is that we don't deviate because a change in direction only causes an illusion of progress.

Health Training

For the most part, I recommend people to follow strength training programs as written or very close too.  Don't change the basic framework of time tested programs but obviously some individuality comes into play.  Keep the goal but let's be honest there are many ways to skin a cat.  One place where these programs fall short is health training!  Health training focuses on things like joints, tendons, mobility and flexibility.  For sure, strength training can do all of the above but it pays dividends to tack on a small health program.

Enjoy!

• Pre-Workout Warm-Up
• Joint Circling
• Toe Touch/Reach Overhead
• Stick Dislocates
• Off Day Flexibility
• Trifecta(20 Second Holds)(Various Regressions and progressions)
• Bridge
• L-Sit
• Twist
• 5 Minute Squat Hold
• Passive Bar Hang
• Grease the Groove with Grippers and Bands
• Use some grippers while you relax and work your hand extensors through bands.  We aren't looking for PRs here but just something to stimulate the hands.
• There's nothing structured about this but is meant for some simple activity.
• 10,000 Steps per Day (If you have an active job, ignore this recommendation)

Nutrition

In the program progressions part of this blog, you will notice two different classifications of programs : Muscle Rejuvenation and Muscle Build-Up.  In all honesty, they could also be called 'fat loss' and 'hypertrophy'.  These two require different eating styles and approaches.  They are as follows : 

• Muscle Rejuvenation
• Day Time
• Water
• Zero Calorie Energy Drinks/Coffee
• Nighttime
• Fruit
• Salad
• Steamed Vegetables
• Protein Source
• 4 Days a Week
• Eggs and Rice/Nuts Alternated
• 1 Day a Week
• Pizza
• 2 Days a Week
• Eating Out
• Muscle Build Up
• Day Time
• Water
• Zero Calorie Energy Drinks/Coffee
• Nighttime
• 16oz of Whole Milk with Fruit
• Salad
• Steamed Vegetables
• Protein Source
• 4 Days a Week
• Eggs and Rice/Nuts Alternated
• 1 Day a Week
• Pizza
• 2 Days a Week
• Eating Out
• 16oz of Whole Milk

Conclusion

I hope you enjoyed this blog.  This is my path forward for the next decade or so.  One thing to keep in mind is that perfection is the enemy of progress.  There will be days where your schedule does not permit you to get a session and that's fine.  Just pick up where you left off, the bells and bar will still be there.

Off - Get Strong Phase 1/Week 2/Day 3 - 08/19/2026

     Off - Get Strong Phase 1/Week 2/Day 3 - 08/19/2026

• Warm-Up (30 Seconds Each)
• Wrist Roll
• Toe Touch/Reach Overhead
• Downward/Updog Switch
• Hollow Body Hold
• Plank
• 5 Minute Squat Hold

Workout - Get Strong Phase 1/Week 2/Day 2 - 08/18/2026

 Workout - Get Strong Phase 1/Week 2/Day 2 - 08/18/2026

• Warm-Up (30 Seconds Each)
• Wrist Roll
• Toe Touch/Reach Overhead
• Downward/Updog Switch
• Hollow Body Hold
• Plank
• Workout (90 Seconds Rest Between Sets and Exercises)
• Hands Elevated Push-Ups
• 3(8)
• Flex Hang
• 3(10 sec)
• Active Hang
• 3(20 sec)
• Lying Knee Tuck
• 3(10)
• Assisted Squat
• 3(12)
• Hip Bridge
• 3(12)

Off - Get Strong Phase 1/Week 2/Day 1 - 08/17/2026

    Off - Get Strong Phase 1/Week 2/Day 1 - 08/17/2026

• Warm-Up (30 Seconds Each)
• Wrist Roll
• Toe Touch/Reach Overhead
• Downward/Updog Switch
• Hollow Body Hold
• Plank
• 5 Minute Squat Hold

Workout - Get Strong Phase 1/Week 1/Day 7 - 08/16/2026

Workout - Get Strong Phase 1/Week 1/Day 7 - 08/16/2026

• Warm-Up (30 Seconds Each)
• Wrist Roll
• Toe Touch/Reach Overhead
• Downward/Updog Switch
• Hollow Body Hold
• Plank
• Workout (90 Seconds Rest Between Sets and Exercises)
• Hands Elevated Push-Ups
• 3(6)
• Flex Hang
• 3(5 sec)
• Active Hang
• 3(10 sec)
• Lying Knee Tuck
• 3(8)
• Assisted Squat
• 3(10)
• Hip Bridge
• 3(10)

Off - Get Strong Phase 1/Week 1/Day 6 - 08/15/2026

   Off - Get Strong Phase 1/Week 1/Day 6 - 08/15/2026

• Warm-Up (30 Seconds Each)
• Wrist Roll
• Toe Touch/Reach Overhead
• Downward/Updog Switch
• Hollow Body Hold
• Plank
• 5 Minute Squat Hold

Off - Get Strong Phase 1/Week 1/Day 5 - 08/14/2026

  Off - Get Strong Phase 1/Week 1/Day 5 - 08/14/2026

• Warm-Up (30 Seconds Each)
• Wrist Roll
• Toe Touch/Reach Overhead
• Downward/Updog Switch
• Hollow Body Hold
• Plank
• 5 Minute Squat Hold

Off - Get Strong Phase 1/Week 1/Day 4 - 08/13/2026

 Off - Get Strong Phase 1/Week 1/Day 4 - 08/13/2026

• Warm-Up (30 Seconds Each)
• Wrist Roll
• Toe Touch/Reach Overhead
• Downward/Updog Switch
• Hollow Body Hold
• Plank
• 5 Minute Squat Hold

Workout - Get Strong Phase 1/Week 1/Day 3 - 08/12/2026

Workout - Get Strong Phase 1/Week 1/Day 3 - 08/12/2026

• Warm-Up (30 Seconds Each)
• Wrist Roll
• Toe Touch/Reach Overhead
• Downward/Updog Switch
• Hollow Body Hold
• Plank
• Workout (90 Seconds Rest Between Sets and Exercises)
• Hands Elevated Push-Ups
• 3(6)
• Flex Hang
• 3(5 sec)
• Active Hang
• 3(10 sec)
• Lying Knee Tuck
• 3(8)
• Assisted Squat
• 3(10)
• Hip Bridge
• 3(10)