Convict Conditioning 2: Advanced Prison Training Tactics for Muscle Gain, Fat Loss and Bulletproof Joints

Convict Conditioning 2: Advanced Prison Training Tactics for Muscle Gain, Fat Loss and Bulletproof Joints

In his sequel, Convict Conditioning 2, Coach Wade takes us even deeper into the subtle nuances of training with the ultimate resistance tool: our bodies. With an amazing understanding of anatomy, physiology, and kinesiology, Coach Wade explains very simply how to work the smaller but just as important areas of the body such as the hands and forearms, neck and calves and obliques in serious functional ways.<br /><br />His minimalist approach to exercise belies the complexity of his system and the deep insight into exactly how the body works and the best way to get from A to Z in the shortest time possible.<br /><br />Sprinkled throughout the entire book are too-many-to-count insights and advice from a man who has come to his knowledge the hard way and knows exactly of what he speaks. But what Coach Wade does better than any before him is his unbelievable progressions on every exercise and stretch.<br /><br /><strong>Foreword</strong><br /><strong><em>The Many Roads to Strength by Brooks Kubik III</em></strong><br />Opening Salvo: <strong><em>Chewing Bubblegum and Kicking Ass</em></strong> V<br />1. Introduction: <strong><em>Put Yourself Behind Bars</em></strong> VII<br /><strong>PART I: SHOTGUN MUSCLE</strong><br /><strong>Hands and Forearms</strong><br />2: Iron Hands and Forearms: <strong><em>Ultimate Strength--with Just Two Techniques</em></strong><br />3: The Hang Progressions: <strong><em>A Vice-Like Bodyweight Grip Course</em></strong> 15<br />4: Advanced Grip Torture: <strong><em>Explosive Power + Titanium Fingers</em></strong> 39<br />5: Fingertip Pushups: <strong><em>Keeping Hand Strength Balanced</em></strong> 47<br />6: Forearms into Firearms: <strong><em>Hand Strength</em></strong> 57<br /><strong><em>A Summary and a Challenge</em></strong><br /><strong>Lateral Chain</strong><br />7: Lateral Chain Training: <strong><em>Capturing the Flag</em></strong> 63<br />8: The Clutch Flag: <strong><em>In Eight Easy Steps</em></strong> 71<br />9: The Press Flag: <strong><em>In Eight Not-So-Easy Steps</em></strong> 89<br /><strong>Neck and Calves</strong><br />10. Bulldog Neck: <strong><em>Bulletproof Your Weakest Link</em></strong> 113<br />11. Calf Training: <strong><em>Ultimate Lower Legs--No Machines Necessary</em></strong> 131<br /><strong>PART II: BULLETPROOF JOINTS</strong><br />12. Tension-Flexibility: <strong><em>The Lost Art of Joint Training</em></strong> 149<br />13: Stretching--the Prison Take: <strong><em>Flexibility, Mobility, Control</em></strong> 163<br />14. The Trifecta: <strong><em>Your ""Secret Weapon"" for Mobilizing Stiff, Battle-Scarred Physiques--for Life</em></strong> 173<br />15: The Bridge Hold Progressions: <strong><em>The Ultimate </strong>Prehab/Rehab Technique</em></strong>189<br />16: The L-Hold Progressions: <strong><em>Cure Bad Hips and Low Back--Inside-Out</em></strong> 211<br />17: Twist Progressions: <strong><em>Unleash Your Functional Triad</em></strong> 225<br /><strong>PART III: WISDOM FROM CELLBLOCK G</strong><br />18. Doing Time Right: <strong><em>Living the Straight Edge </em></strong>225<br />19. The Prison Diet: <strong><em>Nutrition and Fat Loss Behind Bars</em></strong> 237<br />20. Mendin' Up: <strong><em>The 8 Laws of Healing </em></strong>253<br />21. The Mind: <strong><em>Escaping the True Prison</em></strong> 271<br /><strong>!BONUS CHAPTER! </strong><br />Pumpin' Iron in Prison: <strong><em>Myths, Muscle and Misconceptions</em></strong> 285