Strength & Conditioning Workouts - Paul Wade

While we normally interview our featured coaches, that was not possible
with Paul Wade. In fact, Paul Wade does not do interviews and does not
allow photographs of himself. Why? Because the "convict" in Convict
Conditioning is no joke. Paul first entered prison in 1979 and spent nineteen
of the following twenty-three years behind bars. During that time he
amassed a unique knowledge of how to build body strength through
calisthenic movements. Paul had to get strong to survive; he knows
firsthand that his methods work.
Strength & Conditioning - Paul Wade: Week 1, Day 1
http://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 body
strength and extra upper body size. They are intended for athletes with some experience in calisthenics. If you
need easieror hardertechniques to make this program work for you, refer to the Convict Conditioning manual for
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 with
your bodyweight, use bodyweight techniques to warm upjust find something easier than you are using for your
work sets. Im not a huge fan of rushing from set to set. To gain strength, rest as long as you need to between
sets, even if you are performing alternating exercises (i.e., supersets). This is as true for bodyweight strength as
it is for lifting heavy weights.
Bodyweight training gives awesome results, but you have to push hard and use strict format least, most
of the time. That doesnt mean you should push to failure, however, especially if you are hanging above the
ground! So when I tell you to perform max reps, push as hard as you can, while keeping a rep or two in the bank
for safetys sake.
You dont need to cool down after these workoutsthe idea of a cool-down is a myth. When I trained in
prison, 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
1
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 2
http://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 body
strength and extra upper body size. They are intended for athletes with some experience in calisthenics. If you
need easieror hardertechniques to make this program work for you, refer to the Convict Conditioning manual for
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 with
your bodyweight, use bodyweight techniques to warm upjust find something easier than you are using for your
work sets. Im not a huge fan of rushing from set to set. To gain strength, rest as long as you need to between
sets, even if you are performing alternating exercises (i.e., supersets). This is as true for bodyweight strength as
it is for lifting heavy weights.
Bodyweight training gives awesome results, but you have to push hard and use strict format least, most
of the time. That doesnt mean you should push to failure, however, especially if you are hanging above the
ground! So when I tell you to perform max reps, push as hard as you can, while keeping a rep or two in the bank
for safetys sake.
You dont need to cool down after these workoutsthe idea of a cool-down is a myth. When I trained in
prison, 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 3
http://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 body
strength and extra upper body size. They are intended for athletes with some experience in calisthenics. If you
need easieror hardertechniques to make this program work for you, refer to the Convict Conditioning manual for
3
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 with
your bodyweight, use bodyweight techniques to warm upjust find something easier than you are using for your
work sets. Im not a huge fan of rushing from set to set. To gain strength, rest as long as you need to between
sets, even if you are performing alternating exercises (i.e., supersets). This is as true for bodyweight strength as
it is for lifting heavy weights.
Bodyweight training gives awesome results, but you have to push hard and use strict format least, most
of the time. That doesnt mean you should push to failure, however, especially if you are hanging above the
ground! So when I tell you to perform max reps, push as hard as you can, while keeping a rep or two in the bank
for safetys sake.
You dont need to cool down after these workoutsthe idea of a cool-down is a myth. When I trained in
prison, 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 4
http://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 body
strength and extra upper body size. They are intended for athletes with some experience in calisthenics. If you
need easieror hardertechniques to make this program work for you, refer to the Convict Conditioning manual for
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 with
your bodyweight, use bodyweight techniques to warm upjust find something easier than you are using for your
4
work sets. Im not a huge fan of rushing from set to set. To gain strength, rest as long as you need to between
sets, even if you are performing alternating exercises (i.e., supersets). This is as true for bodyweight strength as
it is for lifting heavy weights.
Bodyweight training gives awesome results, but you have to push hard and use strict format least, most
of the time. That doesnt mean you should push to failure, however, especially if you are hanging above the
ground! So when I tell you to perform max reps, push as hard as you can, while keeping a rep or two in the bank
for safetys sake.
You dont need to cool down after these workoutsthe idea of a cool-down is a myth. When I trained in
prison, 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
5
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 1
http://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 body
strength and extra upper body size. They are intended for athletes with some experience in calisthenics. If you
need easieror hardertechniques to make this program work for you, refer to the Convict Conditioning manual for
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 with
your bodyweight, use bodyweight techniques to warm upjust find something easier than you are using for your
work sets. Im not a huge fan of rushing from set to set. To gain strength, rest as long as you need to between
sets, even if you are performing alternating exercises (i.e., supersets). This is as true for bodyweight strength as
it is for lifting heavy weights.
Bodyweight training gives awesome results, but you have to push hard and use strict format least, most
of the time. That doesnt mean you should push to failure, however, especially if you are hanging above the
ground! So when I tell you to perform max reps, push as hard as you can, while keeping a rep or two in the bank
for safetys sake.
You dont need to cool down after these workoutsthe idea of a cool-down is a myth. When I trained in
prison, 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:
6
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 10
Horizontal 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 reps
Deep breathing: 2-3 minutes

Strength & Conditioning - Paul Wade: Week 2, Day 2
http://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 body
strength and extra upper body size. They are intended for athletes with some experience in calisthenics. If you
need easieror hardertechniques to make this program work for you, refer to the Convict Conditioning manual for
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 with
your bodyweight, use bodyweight techniques to warm upjust find something easier than you are using for your
work sets. Im not a huge fan of rushing from set to set. To gain strength, rest as long as you need to between
sets, even if you are performing alternating exercises (i.e., supersets). This is as true for bodyweight strength as
it is for lifting heavy weights.
Bodyweight training gives awesome results, but you have to push hard and use strict format least, most
of the time. That doesnt mean you should push to failure, however, especially if you are hanging above the
ground! So when I tell you to perform max reps, push as hard as you can, while keeping a rep or two in the bank
for safetys sake.
You dont need to cool down after these workoutsthe idea of a cool-down is a myth. When I trained in
prison, 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 minute
One-leg squat: (or one-leg squat progression) 4 x 8
Spinal twists: 3 x 20 seconds per side
Tuck jumps: 4 x 5
Burpees: 1 x 25
Deep breathing: 2-3 minutes

Strength & Conditioning - Paul Wade: Week 2, Day 3
http://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 body
strength and extra upper body size. They are intended for athletes with some experience in calisthenics. If you
need easieror hardertechniques to make this program work for you, refer to the Convict Conditioning manual for
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 with
your bodyweight, use bodyweight techniques to warm upjust find something easier than you are using for your
work sets. Im not a huge fan of rushing from set to set. To gain strength, rest as long as you need to between
sets, even if you are performing alternating exercises (i.e., supersets). This is as true for bodyweight strength as
it is for lifting heavy weights.
Bodyweight training gives awesome results, but you have to push hard and use strict format least, most
of the time. That doesnt mean you should push to failure, however, especially if you are hanging above the
8
ground! So when I tell you to perform max reps, push as hard as you can, while keeping a rep or two in the bank
for safetys sake.
You dont need to cool down after these workoutsthe idea of a cool-down is a myth. When I trained in
prison, 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 sets
Handstand 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 reps
Deep breathing: 2-3 minutes

Strength & Conditioning - Paul Wade: Week 2, Day 4
http://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 body
strength and extra upper body size. They are intended for athletes with some experience in calisthenics. If you
need easieror hardertechniques to make this program work for you, refer to the Convict Conditioning manual for
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 with
your bodyweight, use bodyweight techniques to warm upjust find something easier than you are using for your
work sets. Im not a huge fan of rushing from set to set. To gain strength, rest as long as you need to between
sets, even if you are performing alternating exercises (i.e., supersets). This is as true for bodyweight strength as
it is for lifting heavy weights.
Bodyweight training gives awesome results, but you have to push hard and use strict format least, most
of the time. That doesnt mean you should push to failure, however, especially if you are hanging above the
ground! So when I tell you to perform max reps, push as hard as you can, while keeping a rep or two in the bank
for safetys sake.
You dont need to cool down after these workoutsthe idea of a cool-down is a myth. When I trained in
prison, 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.
9
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 two
exercises in superset fashion:
Hanging knee raises: 3 x 8
Straight 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 way
Eagle claws: 3 x 10 reps
Fingertip wall pushups: 3 x 10 reps
Perform the next two exercises in superset fashion:
One-leg calf raise: 3 x15 reps
Twin towel hangs: 3 x 15 second holds
Clutch flag: (or clutch flag progression) 4 attempts
Deep breathing: 2-3 minutes

http://breakingmuscle.com/strength-conditioning/strength-conditioning-paul-wade-week-3-day-1
These workouts are based on the kind of bodyweight workouts convicts perform to build total body
strength and extra upper body size. They are intended for athletes with some experience in calisthenics. If you
need easieror hardertechniques to make this program work for you, refer to the Convict Conditioning manual for
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 with
your bodyweight, use bodyweight techniques to warm upjust find something easier than you are using for your
work sets. Im not a huge fan of rushing from set to set. To gain strength, rest as long as you need to between
sets, even if you are performing alternating exercises (i.e., supersets). This is as true for bodyweight strength as
it is for lifting heavy weights.
Bodyweight training gives awesome results, but you have to push hard and use strict format least, most
of the time. That doesnt mean you should push to failure, however, especially if you are hanging above the
ground! So when I tell you to perform max reps, push as hard as you can, while keeping a rep or two in the bank
for safetys sake.
You dont need to cool down after these workoutsthe idea of a cool-down is a myth. When I trained in
prison, 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 max
Horizontal 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 2
http://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 body
strength and extra upper body size. They are intended for athletes with some experience in calisthenics. If you
need easieror hardertechniques to make this program work for you, refer to the Convict Conditioning manual for
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 with
your bodyweight, use bodyweight techniques to warm upjust find something easier than you are using for your
work sets. Im not a huge fan of rushing from set to set. To gain strength, rest as long as you need to between
sets, even if you are performing alternating exercises (i.e., supersets). This is as true for bodyweight strength as
it is for lifting heavy weights.
10
Strength & Conditioning - Paul Wade: Week 3, Day 1
Bodyweight training gives awesome results, but you have to push hard and use strict format least, most
of the time. That doesnt mean you should push to failure, however, especially if you are hanging above the
ground! So when I tell you to perform max reps, push as hard as you can, while keeping a rep or two in the bank
for safetys sake.
You dont need to cool down after these workoutsthe idea of a cool-down is a myth. When I trained in
prison, 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 minute
One-leg squat: (or one-leg squat progression) 4 x 10
Spinal twists: 3 x 30 seconds per side
Tuck jumps: 5 x 5
Burpees: 1 x 35
Deep breathing: 2-3 minutes

Strength & Conditioning - Paul Wade: Week 3, Day 3
http://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 body
strength and extra upper body size. They are intended for athletes with some experience in calisthenics. If you
need easieror hardertechniques to make this program work for you, refer to the Convict Conditioning manual for
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 with
your bodyweight, use bodyweight techniques to warm upjust find something easier than you are using for your
work sets. Im not a huge fan of rushing from set to set. To gain strength, rest as long as you need to between
sets, even if you are performing alternating exercises (i.e., supersets). This is as true for bodyweight strength as
it is for lifting heavy weights.
Bodyweight training gives awesome results, but you have to push hard and use strict format least, most
of the time. That doesnt mean you should push to failure, however, especially if you are hanging above the
ground! So when I tell you to perform max reps, push as hard as you can, while keeping a rep or two in the bank
for safetys sake.
You dont need to cool down after these workoutsthe idea of a cool-down is a myth. When I trained in
prison, 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 sets
Handstand hold: (against wall) 3 x 30 seconds
11
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 4
http://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 body
strength and extra upper body size. They are intended for athletes with some experience in calisthenics. If you
need easieror hardertechniques to make this program work for you, refer to the Convict Conditioning manual for
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 with
your bodyweight, use bodyweight techniques to warm upjust find something easier than you are using for your
work sets. Im not a huge fan of rushing from set to set. To gain strength, rest as long as you need to between
sets, even if you are performing alternating exercises (i.e., supersets). This is as true for bodyweight strength as
it is for lifting heavy weights.
Bodyweight training gives awesome results, but you have to push hard and use strict format least, most
of the time. That doesnt mean you should push to failure, however, especially if you are hanging above the
ground! So when I tell you to perform max reps, push as hard as you can, while keeping a rep or two in the bank
for safetys sake.
You dont need to cool down after these workoutsthe idea of a cool-down is a myth. When I trained in
prison, 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 10
Straight 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 way
Eagle 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 reps
Twin towel hangs: 3 x max holds
12
Clutch flag: (or clutch flag progression) 5 attempts
Deep breathing: 2-3 minutes

Powered by TCPDF (www.tcpdf.org)
13