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www.dragondoor.com/B41
CONVICT CONDITIONING
THE SUPER F.A.Q.
Im painfully aware that Im a crumbum writer. (Given the endless help I
received editing, re-editing and proofing Convict Conditioning, I barely qualify
as a writer at all!) Since the book was first published, Ive got stacks of emails
from readers about different aspects of the methods I set down. Often I was
mailed the same questions, over and over. In the vast majority of cases, these
were questions I never got asked when I was training students hands-on. The
obvious conclusion? Parts of the book were just not as clear as my readers
deserved. So when John Du Cane (a.k.a. The Boss) offered me the opportu-
nity to write something for users of Dragondoor.com, I nearly bit his arm off.
This F.A.Q. is the end result. It represents my opportunity to clear up any
aspects of the Convict Conditioning strength system that might seem vague or
ambiguous. Im not an internet guy, and I got no desire to be a public figure, so
this batch of Q&As also represents my final say on these matters. If you have
used my book in your own training and have a specific question youll proba-
bly find my answer to you in here.
Thanks John, for allowing me this space on your site; thanks also to Brett
Jones for looking at (and correcting) some of these answers. Id also like to
thank my friends and students around the world who sent me questions. Many
of these questions, complete with my responses, have been replicated word for
word in this F.A.Q.
A final shout out goes to Pavel Tsatsoulinewithout you making body-
weight training cool again, I wouldnt have got published in the first place.
Thanks, man.
Paul John Wade
Order Convict Conditioning online:
www.dragondoor.com/B41
Convict Conditioningthe basics
Does every athlete need to start at the first steps? 1
Why are there always ten steps? 2
How long until I can move to the next step? 3
How long will it take to reach the Master Steps? 4
Can I do my exercises faster? 5
Is CC only good for beginners? 6
Taking it to the next level 6
Programming: Volume,
intensity, frequency, routines
Why such short workouts? 7
Bodyweight training: the key to not quitting 8
Working to failure 9
Why do the progression standards require high (20+) reps? 11
Why cant I work the same bodyweight exercises every day? 12
Is it okay to explore alternative programs? 14
Higher frequency program templates 15
Specific techniques
Difficulty getting beyond the horizontal pull 20
Are one-arm handstand pushups possible? 21
Why are hanging leg raises the easiest Master Step? 22
Mastering the uneven squat 23
Notes on the prison pushup 24
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