Convict Conditioning Reference
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Big Four Exercises
B: Basic, I: Intermediate, P: Progression standard (Elite standard on master steps). sets x reps notation. Pushups Prog. 1. 2. 3.
Pectorals (major and minor), anterior (front) deltoid, triceps Exercise B I P Wall Pushups 1x10 2x25 3x50 Incline Pushups 1x10 2x20 3x40 Kneeling Pushups 1x10 2x15 3x30
Leg Raises Prog. 1. 2. 3.
4. 5.
1/2
Pushups Full Pushups
1x8 1x5
2x12 2x10
2x25 2x20
4. 5.
6.
Close Pushups
1x5
2x10
2x20
6.
7.
Uneven Pushups
1x5
2x10
2x20
7.
8.
1/2
1x5
2x10
2x20
8.
1x5
2x10
2x20
9.
9. Master. Squats Prog. 1.
2. 3. 4. 5. 6. 7. 8. 9. Master.
One-Arm Pushups Lever Pushups
One Arm 1x5 2x10 1x100 Pushups Quads, butt, hamstrings, inner thighs, hips, calves, feet Exercise B I P Shoulderstand 1x10 2x25 3x50 Squats Jackknife Squats Supported Squats 1/2 Squats Full Squats Close Squats Uneven Squats 1/2 One Leg Squats Assisted One Leg Squats One Leg Squats
Master. Pull ups Prog. 1. 1 1/2.
1x10 1x10 1x8 1x5 1x5 1x5 1x5
2x20 2x15 2x35 2x10 2x10 2x10 2x10
3x40 3x30 2x50 2x30 2x20 2x20 2x20
2. 3. 4. 5. 6. 7. 8.
1x5
2x10
2x20
9.
1x5
2x10
2x50
Master.
1
Abdominals, obliques, rectus femoris, sartorius, frontal hip complex Exercise B I P Knee Tucks 1x10 2x25 3x40 Flat Knee Raises 1x10 2x20 3x35 Flat Bent Leg 1x10 2x15 3x30 Raises Flat Frog Raises 1x8 2x15 3x25 Flat Straight Leg 1x5 2x10 2x20 Raises Hanging Knee 1x5 2x10 2x15 Raises Hanging Bent Leg 1x5 2x10 2x15 Raises Hanging Frog 1x5 2x10 2x15 Raises Partial Straight 1x5 2x10 2x15 Leg Raises Hanging Straight 1x5 2x10 2x30 Leg Raises Latissimus dorsi teres, rhomboid and trapezius, biceps, forearms and hands Exercise B I P Vertical Pulls 1x10 2x20 3x40 Bent Leg Hori- 1x10 2x20 3x30 zontal Pulls Horizontal Pulls 1x10 2x20 3x30 Jackknife Pulls 1x10 2x15 3x20 1/2 Pullups 1x8 2x11 2x15 Full Pullups 1x5 2x8 2x10 Close Pullups 1x5 2x8 2x10 Uneven Pullups 1x5 2x7 2x9 1/2 One Arm 1x4 2x6 2x8 Pullups Assisted One 1x3 2x5 2x7 Arm Pullups One Arm Pullups 1x1 2x3 2x6
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Actually, It’s The Big Six
Once you’ve achieved level six on the four exercises, you’re ready to start the additional two exercises. Together these compose the six types of movements described in Convict Conditioning [1]. Handstand Pushups Prog. 1. 2. 3. 4. 5. 6. 7. 8.
9. Master.
Triceps, shoulder girdle, trapezius muscles, hands, fingers, forearms Exercise B I P Wall Headstands 30s 60s 120s Crow Stands 10s 30s 60s Wall Handstands 30s 60s 120s 1/2 Handstand 1x5 2x10 2x20 Pushups Handstand 1x5 2x10 2x15 Pushups Close Handstand 1x5 2x9 2x12 Pushups Uneven Hand- 1x5 2x8 2x10 stand Pushups 1/2 One Arm 1x4 2x6 2x8 Handstand Pushups Lever Handstand 1x3 2x4 2x6 Pushups One Arm Hand- 1x1 2x2 1x5 stand Pushups
Bridges Prog. 1. 2. 3. 4.
Spinal muscles, lower back, rear hips, biceps femoris (leg biceps) Exercise B I P Short Bridges 1x10 2x25 3x50 Straight Bridges 1x10 2x20 3x40 Angled Bridges 1x8 2x15 3x30 Head Bridges 1x8 2x15 2x25
5.
1/2
6. 7. 8.
9. Master.
Bridges
1x8
2x15
2x20
Full Bridges
1x6
2x10
2x15
Wall Bridges Wall Bridges
1x3
2x6
2x10
1x2
2x4
2x8
Closing Bridges
1x1
2x3
2x6
Stand to Stand Bridges
1x1
2x3
2x30
Walking (Down) Walking (Up)
References [1] Paul “Coach” Wade, Convict Conditioning: How to Bust Free of All Weakness Using the Lost Secrets of Supreme Survival Strength. Dragon Door Pubn, 2010.
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