Convict Conditioning

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Convict Conditioning: How to Bust Free of All Weakness, by Paul "Coach" Wade, is a book on progressive calisthenics, i.e. the art of using the human body to maximize its own development. It is a recommended book in the Roosh program. The book claims, "To become hugely powerful, you don't need weights, cables, fancy machines, or any other crap that the industry or the infomercials are brainwashing you into thinking you can't do without. You can gain Hurculean strength — genuine brawn and vitality — with no special equipment at all." The focus of the book is on the "big six" movements, pushups, squats, pullups, leg raises, bridges, and handstand pushups:

Movement type Main muscle groups worked
Pushups Pectorals (major and minor), anterior (front) deltoid, triceps
Squats Quadriceps, gluteal muscles (the butt), hamstring and inner thighs, hips, calves and feet
Pullups Latissimus dorsi (the "wings") teres, rhomboid and trapezius, biceps, forearms and hands
Leg raises Rectus abdominis ("six-pack"), obliques (waist muscles), serratus (outer rib muscles), intercostals (inner rib muscles), diaphragm and transversus, grip muscles, rectus femoris (quadriceps), sartorius (quadriceps), the entire frontal hip complex
Bridges All the spinal muscles, lower back, rear hips, biceps femoris, (leg biceps)
Handstand pushups Triceps, the entire shoulder girdle, trapezius muscles, hands, fingers, forearms

The book now has two sequels: Convict Conditioning 2: Advanced Prison Training Tactics for Muscle Gain, Fat Loss and Bulletproof Joints and Explosive Calisthenics: Superhuman Power, Maximum Speed and Agility, Plus Combat-Ready Reflexes--Using Bodyweight-Only Methods

Felon Fitness rips off the idea behind this book.

See also[edit]