Not Your Average Fitness Tips

The original Convict Conditioning book was one of my favorite resources on bodyweight exercises.  So how does Paul Wade’s Convict Conditioning 2 measure up to the first book?  It certainly isn’t as game changing as the “Big 6” progressions but there are some good recommendations on improving forearm, lateral, neck, calf and joint strength.  The caveat here is that Convict Conditioning 2 isn’t for the average fitness enthusiast who just wants some strength training and muscle building exercises.  I’d say it’s great for martial artists, wrestlers, or others who would like some advanced tips on developing less utilized, but highly important muscles.  That being said, here’s the rest of my Convict Conditioning 2 Review.

Convict Conditioning Update

First of all, I would recommend reading about my Convict Conditioning results and why I believe the “Big 6” are some of the best bodyweight exercises.  Whereas I used to exclusively perform the Convict Conditioning exercises, I now perform them after weight training.  It’s much harder to do these exercises after lifting, but I just couldn’t go without weights forever!  Here’s an update on my progress (note that each exercise has 10 steps).

• One Arm Pushups: 15 reps of step 9 (lever pushups)
• One Leg Squats: not doing these any more since plyometrics and HIIT give me the leg strength and definition I desire.
• One Arm Pull Ups: 4 reps of step 9 (assisted one arm pull ups)
• Hanging Straight Leg Raises: 10 reps of step 10
• Stand to Stand Bridges: 5 reps of step 10
• One Arm Handstand Pushups: 8 reps of step 6 (close handstand pushups)

Convict Conditioning 2 Review

Right from the start, I realized that Convict Conditioning 2 was not merely an add-on to the first book.  It tackles a completely different set of muscles.  Whereas the first Convict Conditioning helped build overall strength across the entire body, the second book is focused on a few areas that are often underutilized in workout routines.

The first part of Convict Conditioning 2 looks at hands and forearms, the lateral chain, and the neck and calves.  I already perform hand/forearm training as well as neck/calf training.  That being said, there are some excellent recommendations that I will be including in my current routine to further increase hand/forearm strength.  Being a former wrestler, neck training is something I’m reasonably well versed in.  Convict Conditioning 2 provides a great baseline for how to properly develop a stronger neck.  I do calf training as part of my plyometrics routine.  This is one muscle that I’m not certain requires as much focus, but there’s nothing wrong with having stronger calves.  Finally, the lateral chain progressions are reminiscent of the first Convict Conditioning book.  Paul Wade teaches you how to perform both the clutch and press flag.

The second part of the book focuses on building stronger joints.  I partake in flexibility training so didn’t get quite as much value as I might have from this section.  However, I really enjoyed the “Trifecta” that Wade outlined and will be adding all three exercises to my routine.

The third part of Convict Conditioning 2 is just some general insights into drugs, dieting, healing, and mental focus.  This was the least interesting part to me because much of my fitness philosophy is already ingrained in me.  Still, there were a few good insights, and I agreed with Paul Wade’s thoughts in most areas.  It’s certainly an interesting look at the prison system as well!

Convict Conditioning 2 Recommendation

While I highly recommend the first Convict Conditioning book for anyone, Paul Wade’s Convict Conditioning 2 is probably best for those who have in interest in developing stronger hands, forearms, neck, calves, laterals, and joints.  That’s why I’d say martial artists or wrestlers would have the most interest.  Even though it’s not as revolutionary as the original book, I’m personally incorporating a number of tips from Convict Conditioning 2 into my workout routine.

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