Strength & Conditioning Workouts - Paul Wade

While we normally interview our featured coaches, that was not possiblewith Paul Wade. In fact, Paul Wade does not do interviews and does notallow photographs of himself. Why? Because the "convict" in ConvictConditioning

is no joke. Paul first entered prison in 1979 and spent nineteenof the following twenty-three years behind bars. During that time heamassed a unique knowledge of how to build body strength throughcalisthenic movements. Paul had to get strong to survive; he knowsfirsthand that his methods work.

Strength & Conditioning - Paul Wade: Week 1, Day 1http://breakingmuscle.com/strength-conditioning/strength-conditioning-paul-wade-week-1-day-1

These workouts are based on the kind of bodyweight workouts convicts perform to build total bodystrength and extra upper body size. They are intended for athletes with some experience in calisthenics. If youneed easieror hardertechniques to make this program work for you, refer to the Convict Conditioning manual forplenty of choices and progressions.

Warm up before training, and feel free to perform extra warm ups if you need to. If you are working out withyour bodyweight, use bodyweight techniques to warm upjust find something easier than you are using for yourwork sets. Im not a huge fan of rushing from set to set. To gain strength, rest as long as you need to betweensets, even if you are performing alternating exercises (i.e., supersets). This is as true for bodyweight strength asit is for lifting heavy weights.

Bodyweight training gives awesome results, but you have to push hard and use strict format least, mostof the time. That doesnt mean you should push to failure, however, especially if you are hanging above theground! So when I tell you to perform max reps, push as hard as you can, while keeping a rep or two in the bankfor safetys sake.

You dont need to cool down after these workoutsthe idea of a cool-down is a myth. When I trained inprison, Id finish sessions by sitting on my bunk and deep breathing for 2-3 minutes, so thats what I advise here.This will help you relax after your efforts, as well as giving your lungs and ribcage some training.

To learn more about Paul, read an excerpt from Convict Conditioning:

How I Learned My Craft: Doing Time

The Forgotten Art of Bodyweight Training

Old School vs. New School Calisthenics

Workout: Week 1, Day 1

UPPER BODY 1: Horizontal pushing and pulling

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Arm circles: 20 reps each way

Perform the next two exercises in superset fashion:

Pushups: 3 x 8

Horizontal pullups: 3 x 8

Shake the arms loose for a couple of minutes, and move to:

Dips: (feet raised or parallel bars) 1 x max perfect reps

Deep breathing: 2-3 minutes

Strength & Conditioning - Paul Wade: Week 1, Day 2http://breakingmuscle.com/strength-conditioning/strength-conditioning-paul-wade-week-1-day-2

These workouts are based on the kind of bodyweight workouts convicts perform to build total bodystrength and extra upper body size. They are intended for athletes with some experience in calisthenics. If youneed easieror hardertechniques to make this program work for you, refer to the Convict Conditioning manual forplenty of choices and progressions.

Warm up before training, and feel free to perform extra warm ups if you need to. If you are working out withyour bodyweight, use bodyweight techniques to warm upjust find something easier than you are using for yourwork sets. Im not a huge fan of rushing from set to set. To gain strength, rest as long as you need to betweensets, even if you are performing alternating exercises (i.e., supersets). This is as true for bodyweight strength asit is for lifting heavy weights.

Bodyweight training gives awesome results, but you have to push hard and use strict format least, mostof the time. That doesnt mean you should push to failure, however, especially if you are hanging above theground! So when I tell you to perform max reps, push as hard as you can, while keeping a rep or two in the bankfor safetys sake.

You dont need to cool down after these workoutsthe idea of a cool-down is a myth. When I trained inprison, Id finish sessions by sitting on my bunk and deep breathing for 2-3 minutes, so thats what I advise here.This will help you relax after your efforts, as well as giving your lungs and ribcage some training.

To learn more about Paul, read an excerpt from Convict Conditioning:

How I Learned My Craft: Doing Time

The Forgotten Art of Bodyweight Training

Old School vs. New School Calisthenics

2

Workout: Week 1, Day 2

LOWER BODY: Strength, explosiveness, conditioning

Running on the spot: 1 minute

One-leg squat: (or one-leg squat progression) 4 x 6

Spinal twists: 3 x 10 seconds each side

Tuck jumps: 3 x 5

Burpees: 1 x 15

Deep breathing: 2-3 minutes

Strength & Conditioning - Paul Wade: Week 1, Day 3http://breakingmuscle.com/strength-conditioning/strength-conditioning-paul-wade-week-1-day-3

These workouts are based on the kind of bodyweight workouts convicts perform to build total bodystrength and extra upper body size. They are intended for athletes with some experience in calisthenics. If youneed easieror hardertechniques to make this program work for you, refer to the Convict Conditioning manual for

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plenty of choices and progressions.

Warm up before training, and feel free to perform extra warm ups if you need to. If you are working out withyour bodyweight, use bodyweight techniques to warm upjust find something easier than you are using for yourwork sets. Im not a huge fan of rushing from set to set. To gain strength, rest as long as you need to betweensets, even if you are performing alternating exercises (i.e., supersets). This is as true for bodyweight strength asit is for lifting heavy weights.

Bodyweight training gives awesome results, but you have to push hard and use strict format least, mostof the time. That doesnt mean you should push to failure, however, especially if you are hanging above theground! So when I tell you to perform max reps, push as hard as you can, while keeping a rep or two in the bankfor safetys sake.

You dont need to cool down after these workoutsthe idea of a cool-down is a myth. When I trained inprison, Id finish sessions by sitting on my bunk and deep breathing for 2-3 minutes, so thats what I advise here.This will help you relax after your efforts, as well as giving your lungs and ribcage some training.

To learn more about Paul, read an excerpt from Convict Conditioning:

How I Learned My Craft: Doing Time

The Forgotten Art of Bodyweight Training

Old School vs. New School Calisthenics

Workout: Week 1, Day 3

UPPER BODY 2: Vertical pulling and pushing

Arm circles: 25 reps each way

Perform the next two exercises in superset fashion:

Overhand pullups: As many strict reps as possible 3 sets

Handstand hold: (against wall) 3 x 10 seconds

Take a 3-4 minute break to recover, then move to:

Kipping pullups: (underhand grip): 1 x 4 reps

Deep breathing: 2-3 minutes

Strength & Conditioning - Paul Wade: Week 1, Day 4http://breakingmuscle.com/strength-conditioning/strength-conditioning-paul-wade-week-1-day-4

These workouts are based on the kind of bodyweight workouts convicts perform to build total bodystrength and extra upper body size. They are intended for athletes with some experience in calisthenics. If youneed easieror hardertechniques to make this program work for you, refer to the Convict Conditioning manual forplenty of choices and progressions.

Warm up before training, and feel free to perform extra warm ups if you need to. If you are working out withyour bodyweight, use bodyweight techniques to warm upjust find something easier than you are using for your

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work sets. Im not a huge fan of rushing from set to set. To gain strength, rest as long as you need to betweensets, even if you are performing alternating exercises (i.e., supersets). This is as true for bodyweight strength asit is for lifting heavy weights.

Bodyweight training gives awesome results, but you have to push hard and use strict format least, mostof the time. That doesnt mean you should push to failure, however, especially if you are hanging above theground! So when I tell you to perform max reps, push as hard as you can, while keeping a rep or two in the bankfor safetys sake.

You dont need to cool down after these workoutsthe idea of a cool-down is a myth. When I trained inprison, Id finish sessions by sitting on my bunk and deep breathing for 2-3 minutes, so thats what I advise here.This will help you relax after your efforts, as well as giving your lungs and ribcage some training.

To learn more about Paul, read an excerpt from Convict Conditioning:

How I Learned My Craft: Doing Time

The Forgotten Art of Bodyweight Training

Old School vs. New School Calisthenics

Workout - Week 1, Day 4

ANCILLARY WORK: Abs, grip, calves, lateral chain

Perform the next two exercises in superset fashion:

Hanging knee raises: 3 x 6

Straight bridges: 3 x 6

Perform the next three primer exercises in a circuit, then repeat:

Ankle rolling: (sit down and work both legs simultaneously): 2 x 10 reps each way

Eagle claws: 2 x 10 reps

Fingertip wall pushups: 2 x 10 reps

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Perform the next two exercises in superset fashion:

One-leg calf raise: 2 x 10 reps

Twin towel hangs: 2 x 10 second holds

Clutch flag: (or clutch flag progression) 3 attempts

Deep breathing: 2-3 minutes

Strength & Conditioning - Paul Wade: Week 2, Day 1http://breakingmuscle.com/strength-conditioning/strength-conditioning-paul-wade-week-2-day-1

These workouts are based on the kind of bodyweight workouts convicts perform to build total bodystrength and extra upper body size. They are intended for athletes with some experience in calisthenics. If youneed easieror hardertechniques to make this program work for you, refer to the Convict Conditioning manual forplenty of choices and progressions.

Warm up before training, and feel free to perform extra warm ups if you need to. If you are working out withyour bodyweight, use bodyweight techniques to warm upjust find something easier than you are using for yourwork sets. Im not a huge fan of rushing from set to set. To gain strength, rest as long as you need to betweensets, even if you are performing alternating exercises (i.e., supersets). This is as true for bodyweight strength asit is for lifting heavy weights.

Bodyweight training gives awesome results, but you have to push hard and use strict format least, mostof the time. That doesnt mean you should push to failure, however, especially if you are hanging above theground! So when I tell you to perform max reps, push as hard as you can, while keeping a rep or two in the bankfor safetys sake.

You dont need to cool down after these workoutsthe idea of a cool-down is a myth. When I trained inprison, Id finish sessions by sitting on my bunk and deep breathing for 2-3 minutes, so thats what I advise here.This will help you relax after your efforts, as well as giving your lungs and ribcage some training.

To learn more about Paul, read an excerpt from Convict Conditioning:

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How I Learned My Craft: Doing Time

The Forgotten Art of Bodyweight Training

Old School vs. New School Calisthenics

Workout - Week 2, Day 1

UPPER BODY 1: Horizontal pushing and pulling

Arm circles: 30 reps each way

Perform the next two exercises in superset fashion:Pushups: 3 x 10Horizontal pullups: 3 x 10

Shake the arms loose for a couple of minutes, and move to:Dips: (feet raised or parallel bars) 2 x max perfect repsDeep breathing: 2-3 minutes

Strength & Conditioning - Paul Wade: Week 2, Day 2http://breakingmuscle.com/strength-conditioning/strength-conditioning-paul-wade-week-2-day-2

These workouts are based on the kind of bodyweight workouts convicts perform to build total bodystrength and extra upper body size. They are intended for athletes with some experience in calisthenics. If youneed easieror hardertechniques to make this program work for you, refer to the Convict Conditioning manual forplenty of choices and progressions.

Warm up before training, and feel free to perform extra warm ups if you need to. If you are working out withyour bodyweight, use bodyweight techniques to warm upjust find something easier than you are using for yourwork sets. Im not a huge fan of rushing from set to set. To gain strength, rest as long as you need to betweensets, even if you are performing alternating exercises (i.e., supersets). This is as true for bodyweight strength asit is for lifting heavy weights.

Bodyweight training gives awesome results, but you have to push hard and use strict format least, mostof the time. That doesnt mean you should push to failure, however, especially if you are hanging above theground! So when I tell you to perform max reps, push as hard as you can, while keeping a rep or two in the bankfor safetys sake.

You dont need to cool down after these workoutsthe idea of a cool-down is a myth. When I trained inprison, Id finish sessions by sitting on my bunk and deep breathing for 2-3 minutes, so thats what I advise here.This will help you relax after your efforts, as well as giving your lungs and ribcage some training.

To learn more about Paul, read an excerpt from Convict Conditioning:

How I Learned My Craft: Doing Time

The Forgotten Art of Bodyweight Training

Old School vs. New School Calisthenics

7

Workout: Week 2, Day 2

LOWER BODY: Strength, explosiveness, conditioning

Running on the spot: 1 minuteOne-leg squat: (or one-leg squat progression) 4 x 8Spinal twists: 3 x 20 seconds per sideTuck jumps: 4 x 5Burpees: 1 x 25Deep breathing: 2-3 minutes

Strength & Conditioning - Paul Wade: Week 2, Day 3http://breakingmuscle.com/strength-conditioning/strength-conditioning-paul-wade-week-2-day-3

These workouts are based on the kind of bodyweight workouts convicts perform to build total bodystrength and extra upper body size. They are intended for athletes with some experience in calisthenics. If youneed easieror hardertechniques to make this program work for you, refer to the Convict Conditioning manual forplenty of choices and progressions.

Warm up before training, and feel free to perform extra warm ups if you need to. If you are working out withyour bodyweight, use bodyweight techniques to warm upjust find something easier than you are using for yourwork sets. Im not a huge fan of rushing from set to set. To gain strength, rest as long as you need to betweensets, even if you are performing alternating exercises (i.e., supersets). This is as true for bodyweight strength asit is for lifting heavy weights.

Bodyweight training gives awesome results, but you have to push hard and use strict format least, mostof the time. That doesnt mean you should push to failure, however, especially if you are hanging above the

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ground! So when I tell you to perform max reps, push as hard as you can, while keeping a rep or two in the bankfor safetys sake.

You dont need to cool down after these workoutsthe idea of a cool-down is a myth. When I trained inprison, Id finish sessions by sitting on my bunk and deep breathing for 2-3 minutes, so thats what I advise here.This will help you relax after your efforts, as well as giving your lungs and ribcage some training.

To learn more about Paul, read an excerpt from Convict Conditioning:

How I Learned My Craft: Doing Time

The Forgotten Art of Bodyweight Training

Old School vs. New School Calisthenics

Workout - Week 2, Day 3

UPPER BODY 2: Vertical pulling and pushing

Arm circles: 35 reps each way

Perform the next two exercises in superset fashion:Overhand pullups: As many strict reps as possible 3 setsHandstand hold: (against wall) 3 x 20 seconds

Take a 3-4 minute break to recover, then move to:Kipping pullups: (underhand grip): 1 x 6 repsDeep breathing: 2-3 minutes

Strength & Conditioning - Paul Wade: Week 2, Day 4http://breakingmuscle.com/strength-conditioning/strength-conditioning-paul-wade-week-2-day-4

These workouts are based on the kind of bodyweight workouts convicts perform to build total bodystrength and extra upper body size. They are intended for athletes with some experience in calisthenics. If youneed easieror hardertechniques to make this program work for you, refer to the Convict Conditioning manual forplenty of choices and progressions.

Warm up before training, and feel free to perform extra warm ups if you need to. If you are working out withyour bodyweight, use bodyweight techniques to warm upjust find something easier than you are using for yourwork sets. Im not a huge fan of rushing from set to set. To gain strength, rest as long as you need to betweensets, even if you are performing alternating exercises (i.e., supersets). This is as true for bodyweight strength asit is for lifting heavy weights.

Bodyweight training gives awesome results, but you have to push hard and use strict format least, mostof the time. That doesnt mean you should push to failure, however, especially if you are hanging above theground! So when I tell you to perform max reps, push as hard as you can, while keeping a rep or two in the bankfor safetys sake.

You dont need to cool down after these workoutsthe idea of a cool-down is a myth. When I trained inprison, Id finish sessions by sitting on my bunk and deep breathing for 2-3 minutes, so thats what I advise here.This will help you relax after your efforts, as well as giving your lungs and ribcage some training.

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To learn more about Paul, read an excerpt from Convict Conditioning:

How I Learned My Craft: Doing Time

The Forgotten Art of Bodyweight Training

Old School vs. New School Calisthenics

Workout: Week 2, Day 4

ANCILLARY WORK: Abs, grip, calves, lateral chain

Perform the next twoexercises in superset fashion:Hanging knee raises: 3 x 8Straight bridges: 3 x 8

Perform the next three primer exercises in a circuit, then repeat:Ankle rolling: (sit down and work both legs simultaneously): 3 x 10 reps each wayEagle claws: 3 x 10 repsFingertip wall pushups: 3 x 10 reps

Perform the next two exercises in superset fashion:One-leg calf raise: 3 x15 repsTwin towel hangs: 3 x 15 second holdsClutch flag: (or clutch flag progression) 4 attemptsDeep breathing: 2-3 minutes

http://breakingmuscle.com/strength-conditioning/strength-conditioning-paul-wade-week-3-day-1These workouts are based on the kind of bodyweight workouts convicts perform to build total bodystrength and extra upper body size. They are intended for athletes with some experience in calisthenics. If youneed easieror hardertechniques to make this program work for you, refer to the Convict Conditioning manual forplenty of choices and progressions.

Warm up before training, and feel free to perform extra warm ups if you need to. If you are working out withyour bodyweight, use bodyweight techniques to warm upjust find something easier than you are using for yourwork sets. Im not a huge fan of rushing from set to set. To gain strength, rest as long as you need to betweensets, even if you are performing alternating exercises (i.e., supersets). This is as true for bodyweight strength asit is for lifting heavy weights.

Bodyweight training gives awesome results, but you have to push hard and use strict format least, mostof the time. That doesnt mean you should push to failure, however, especially if you are hanging above theground! So when I tell you to perform max reps, push as hard as you can, while keeping a rep or two in the bankfor safetys sake.

You dont need to cool down after these workoutsthe idea of a cool-down is a myth. When I trained inprison, Id finish sessions by sitting on my bunk and deep breathing for 2-3 minutes, so thats what I advise here.This will help you relax after your efforts, as well as giving your lungs and ribcage some training.

Workout - Week 3, Day 1

UPPER BODY 1: Horizontal pushing and pulling

Arm circles: 40 reps each way

Perform the next two exercises in superset fashion:Pushups: 3 x maxHorizontal pullups: 3 x max

Shake the arms loose for a couple of minutes, and move to:Dips: (feet raised or parallel bars) 3 x max perfect reps

Deep breathing: 2-3 minutes

Strength & Conditioning - Paul Wade: Week 3, Day 2http://breakingmuscle.com/strength-conditioning/strength-conditioning-paul-wade-week-3-day-2

These workouts are based on the kind of bodyweight workouts convicts perform to build total bodystrength and extra upper body size. They are intended for athletes with some experience in calisthenics. If youneed easieror hardertechniques to make this program work for you, refer to the Convict Conditioning manual forplenty of choices and progressions.

Warm up before training, and feel free to perform extra warm ups if you need to. If you are working out withyour bodyweight, use bodyweight techniques to warm upjust find something easier than you are using for yourwork sets. Im not a huge fan of rushing from set to set. To gain strength, rest as long as you need to betweensets, even if you are performing alternating exercises (i.e., supersets). This is as true for bodyweight strength asit is for lifting heavy weights.

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Strength & Conditioning - Paul Wade: Week 3, Day 1Bodyweight training gives awesome results, but you have to push hard and use strict format least, mostof the time. That doesnt mean you should push to failure, however, especially if you are hanging above theground! So when I tell you to perform max reps, push as hard as you can, while keeping a rep or two in the bankfor safetys sake.

You dont need to cool down after these workoutsthe idea of a cool-down is a myth. When I trained inprison, Id finish sessions by sitting on my bunk and deep breathing for 2-3 minutes, so thats what I advise here.This will help you relax after your efforts, as well as giving your lungs and ribcage some training.

Workout - Week 3, Day 2

LOWER BODY: Strength, explosiveness, conditioning

Running on the spot: 1 minuteOne-leg squat: (or one-leg squat progression) 4 x 10Spinal twists: 3 x 30 seconds per sideTuck jumps: 5 x 5Burpees: 1 x 35Deep breathing: 2-3 minutes

Strength & Conditioning - Paul Wade: Week 3, Day 3http://breakingmuscle.com/strength-conditioning/strength-conditioning-paul-wade-week-3-day-3

These workouts are based on the kind of bodyweight workouts convicts perform to build total bodystrength and extra upper body size. They are intended for athletes with some experience in calisthenics. If youneed easieror hardertechniques to make this program work for you, refer to the Convict Conditioning manual forplenty of choices and progressions.

Warm up before training, and feel free to perform extra warm ups if you need to. If you are working out withyour bodyweight, use bodyweight techniques to warm upjust find something easier than you are using for yourwork sets. Im not a huge fan of rushing from set to set. To gain strength, rest as long as you need to betweensets, even if you are performing alternating exercises (i.e., supersets). This is as true for bodyweight strength asit is for lifting heavy weights.

Bodyweight training gives awesome results, but you have to push hard and use strict format least, mostof the time. That doesnt mean you should push to failure, however, especially if you are hanging above theground! So when I tell you to perform max reps, push as hard as you can, while keeping a rep or two in the bankfor safetys sake.

You dont need to cool down after these workoutsthe idea of a cool-down is a myth. When I trained inprison, Id finish sessions by sitting on my bunk and deep breathing for 2-3 minutes, so thats what I advise here.This will help you relax after your efforts, as well as giving your lungs and ribcage some training.

Workout - Week 3, Day 3

UPPER BODY 2: Vertical pulling and pushing

Arm circles: 45 reps each way

Perform the next two exercises in superset fashion:Overhand pullups: As many strict reps as possible 3 setsHandstand hold: (against wall) 3 x 30 seconds

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Take a 3-4 minute break to recover, then move to:Kipping pullups: (underhand grip): 1 x max reps (aiming for double figures)

Deep breathing: 2-3 minutes

Strength & Conditioning - Paul Wade: Week 3, Day 4http://breakingmuscle.com/strength-conditioning/strength-conditioning-paul-wade-week-3-day-4

These workouts are based on the kind of bodyweight workouts convicts perform to build total bodystrength and extra upper body size. They are intended for athletes with some experience in calisthenics. If youneed easieror hardertechniques to make this program work for you, refer to the Convict Conditioning manual forplenty of choices and progressions.

Warm up before training, and feel free to perform extra warm ups if you need to. If you are working out withyour bodyweight, use bodyweight techniques to warm upjust find something easier than you are using for yourwork sets. Im not a huge fan of rushing from set to set. To gain strength, rest as long as you need to betweensets, even if you are performing alternating exercises (i.e., supersets). This is as true for bodyweight strength asit is for lifting heavy weights.

Bodyweight training gives awesome results, but you have to push hard and use strict format least, mostof the time. That doesnt mean you should push to failure, however, especially if you are hanging above theground! So when I tell you to perform max reps, push as hard as you can, while keeping a rep or two in the bankfor safetys sake.

You dont need to cool down after these workoutsthe idea of a cool-down is a myth. When I trained inprison, Id finish sessions by sitting on my bunk and deep breathing for 2-3 minutes, so thats what I advise here.This will help you relax after your efforts, as well as giving your lungs and ribcage some training.

To learn more about Paul, read an excerpt from Convict Conditioning:

How I Learned My Craft: Doing Time

The Forgotten Art of Bodyweight Training

Workout - Week 3, Day 4

ANCILLARY WORK: Abs, grip, calves, lateral chain

Perform the next two exercises in superset fashion:Hanging knee raises: 3 x 10Straight bridges: 3 x 10

Perform the next three primer exercises in a circuit, then repeat:Ankle rolling: (sit down and work both legs simultaneously): 3 x 15 reps each wayEagle claws: 3 x 15 reps

Fingertip wall pushups: 3 x 15 reps

Perform the next two exercises in superset fashion:One-leg calf raise: 3 x max repsTwin towel hangs: 3 x max holds

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Clutch flag: (or clutch flag progression) 5 attempts

Deep breathing: 2-3 minutes

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