About Convict Conditioning – Small Introduction and My Opinion after 3 Months of Training

Hello Guys,

When lockdown 2.0 started in November, I searched for something to stay fit until bouldering is possible again. Bouldering is a sport that needs strength, endurance, agility, technique, and courage. The strength in the fingers and hands disappears quickly, as well as muscles in the chest, arms, and back if you are not exercising. I did not want to go back to bouldering after months of lockdown, feeling weak. As I am still a student, I am not able to spend endless money on equipment. That is how I found calisthenics. Calisthenics is a sport, where you only train with your own weight. On Amazon, I found a book by Paul Wade, which is called convict conditioning. Paul Wade went to prison. This is where he learned to train himself without any sports equipment. He needed to get strong, to be able to protect himself. He writes, that with his training you will be able to get strong. That is exactly what I was looking for! I bought his book and started the training right away, when lockdown started on the 1st of November 2020.

The training consists of six different disciplines: leg lifts, push-ups, pull-ups, squats, handstand push-ups, and upward bow poses. The disciplines are based on ten different levels. Each level contains three steps, which are based on a different amount of repetitions. During each exercise, more repetitions can be done. When you arrive at level 10, you can do, for example, push-ups on one hand. Handstand push-ups and upward bow poses can only be done, when level six of the other disciplines is accomplished. The disciplines are well described and demonstrated by pictures. Paul Wade also explains, how the training enables the ligaments and tendons to get stronger as well.

At first, the exercises might seem easy, as a real push-up is only done by level 5. But the different levels prepare the body for a real push-up, and more. I started with level 1 pull-ups, push-ups, leg lifts, and squats. Now, after three months, my state is the following: pull-ups – level 2, push-ups – level 4, leg lifts – level 5, and squats – level 5.

I started the training knowing, that I have problems with my left knee. I had a patella dislocation last year in March, which did not heal very well. I was not able to bend my knee completely, nor was I able to put a lot of pressure or weight on it. My knee made bizarre sounds and felt strange when I bent it. Sometimes it was a little unpleasant during the exercises or even painful after finishing. But after three months of training, I can bend my left knee as much as my right knee again. I can do full squats without any pain, and the strange feeling I get when I bend my knee tailed off. I have hopes that with continuing the training it will get better and better. We will see if this is true.

So, how do I feel after three months of convict conditioning, despite my knee getting better? I have to say that I feel stronger. I am happy every time I accomplish a new level. Also, I am impatient to start the upward bow pose and the handstand push-up. I never tried such a thing. My legs are stronger than ever, while my six-pack grows. I even feel as if my hands and fingers are still strong. If this training works, or how strong I really am, will be visible when I go bouldering again for the first time. When it happens, I will tell you about it. Also, I will publish another update in three months, after six months of training. However the situation changes in the future, I will continue the training besides bouldering.

Until now, I can totally recommend convict conditioning, if you are looking for a home workout to get strong. The book is available on Amazon and not very expensive. You only need a sports mat and a ball for higher levels. I also bought a pull-up bar. A special ball helps me to train my hands in addition to convict conditioning. The levels divide the big goal into small, achievable ones. That makes the training process easier and maintains motivation. I am very curious about how far I can get. Until the next update, stay motivated, however bad the situation with covid-19 might seem or be. Having a healthy and sportive body helps in the everyday life, and feels great.

Love, Eileen