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10 Essential Strength Books Part 9 – Convict Conditioning

What am I forgetting?

What am I forgetting?

  	 Convict Conditioning How to Bust Free of All Weakness—Using the Lost Secrets of Supreme Survival Strength
That charming, catchy, maddening couplet has been bouncing around in my bulbous noggin for about a month. I checked all the usual suspects, but my pants were zipped, my hair was immaculately styled, and I had not left my boy on top of my car before driving to work. (joke)

I found the answer hiding in plain sight on a foul, newish blog called World’s Strongest Librarian. Some wretched knave had started a series called 10 Essential Strength Books, and had left it abandoned after the 8th rapturous installment.

I vowed to hunt down the author of the orphaned series and beat him within an inch of his life. And so it was done. He has learned his lesson, so here, humbly, sheepishly, is a long-overdue book review in this series I totally forgot about.

The Convict Conditioning Book

Paul “Coach” Wade spent 19 years in some very nasty prisons. While incarcerated, he developed a strength and conditioning program that he states “literally kept me alive.”

He got a reputation for being incredibly strong, but also for being able to teach others to do the same, hence–“Coach” Wade.

Convict Conditioning is the 300 page distillation of his training system. It is not a biography of prison life and Wade is very circumspect about the circumstances that landed him in prison. He went in as a teenager and spent the majority of the next 20 years incarcerated in several stretches.

The title and the story behind it have caused a lot of backlash, ranging from “I refuse to pay murders to teach me to do one-armed push-ups or one-armed pull ups” to “I just want to get really strong, and hasn’t he paid his debt off anyways?”

I fall in the second camp. Many will disagree with me, but having read the book, I do not believe it glorifies prison, prisoners, or thug life. I do believe that it glorifies strength, perseverance, and the constant testing of one’s limits.

But I’m not normal. I would happily buy a book called “The Ruffled Pink Panties System of Frilly Little Bodyweight Endeavors For Gentlemen of Quality” if the information in it would make me strong. And based on the amount of people who type Paul Wade Conviction Conditioning into search engines every month, I’m not alone.

Here’s what’s in the book

Six bodyweight feats and how to achieve them:

  1. The One-Armed Push-up
  2. The One-Legged Squat
  3. The Hanging Leg Raise
  4. The One-Armed Pull-up
  5. The Bridge
  6. The One-Arm Handstand Push-up

The Progressions

Are you thinking, “Yeah right?” I sort of was when I began flipping through the book.

I can do the one-legged squat and the hanging leg raise, but a one-armed handstand push-up? That sounds like you’d have to look like the Hulk and spend a decade training with Cirque de Soleil.

But when I saw the progressions, I realized that there is indeed a rational way to attack what seem like supernatural feats of strength–logical progressions and responsible pacing.

Wade’s approach is meticulous and well-thought-out. I fully believe that if I commit to doing what he says, that I can achieve the goals (eventually) he lays out.

That’s the question to ask yourself: do I want to do any of these things? What would drive me to do so?

Your toolbox

I’ve said it before and I’ll say it again–when it comes to your health and strength,you cannot have too many tools in your toolbox. Kettlebells are just a tool. Barbells are just a tool. I use both, but until now, I have done minimal practice with my own bodyweight.

I’m ready to add something, and you’re going to see me do it. By the end of 2010, I will doing authoritative one-armed push-ups and–I reserve to right to be proven wrong–the one-armed pull-up.

I am 6’8″ and weight 247 pounds today. Neither one of those things is conducive to easy pull-ups. But is it possible? I’m going to find out.

Great Information

By this point, you probably know whether this is something you would like or not. If so, I cannot recommend it highly enough. I’m as excited about this program as I have been since I found kettlebells.

And just so we’re clear, if you click any of these links I’m slyly scattering and you buy the book, I get a couple of bucks. I’m not even sure how much, but now you know and we can stay friends.

Many will not read Convict Conditioning simply because of the title or the associations. I’m not going to tell them they’re wrong. If they want another recommendation, I can shamelessly point them to The Knot, my own book. But when I’m hanging from the top of the pull-up bar with one arm, I may not be able to keep my brain from saying…

See? See?


PS: Since writing this post I’ve had some questions about Convict Conditioning for women. I have no reason to think it wouldn’t work for a female as well as for a male. Resist that urge you’re fighting to say “Aren’t there women in prison too?” Whoops. Guess I sort of said it for you.

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  • Brian December 21, 2009, 2:38 am

    I ordered the book two weeks ago as soon as I read the summary. I’ve been following a bunch of material I got from Dragon Door a while ago and it’s inspired me to some pretty substancial levels of fitness from a college lump with too much extra padding.

    This seems like an end game to all the work. It’s nice to have a concrete goal. If anyone’s at all interested in bodyweight conditioning, I can’t recommend it highly enough.

    • Josh Hanagarne December 21, 2009, 10:16 am

      Brian, are you going to work on all the progressions?

      • Brian December 21, 2009, 11:42 am

        For some of them, like the Bridge and Ab work where I’m lacking, I plan on starting from scratch. I have lousy form, but can actually crank out a couple reps of pistols and one-arm pushups. So for those, I figure I’ll drop down 2 or 3 levels and work back up from there. Hopefully that’ll be the push I need to really nail down proper form.

  • Gordie December 21, 2009, 7:02 am

    Hey Josh,
    I love the name. He’s a clever marketer making it so similar to Matt Furey’s, “Combat Conditioning”.

    Thanks for sharing.

    • Josh Hanagarne December 21, 2009, 10:17 am

      I like it too. the main difference between CC and a lot of Furey’s stuff–which I like!–is that is has a LOT more words. This is 300 pages of info without big font or tons and tons of pictures.

  • Sandy Sommer, RKC December 21, 2009, 9:42 am


    It surprises me the stink storm “Convict Conditioning” has created. I reviewed the book and got hatemail (not comments). I wish my life was so uneventful that I had time to complain about what amounts to a virtual zero. I think it’s just an excuse to not get strong:)

    Train with purpose,

    Sandy Sommer, RKC

    • Josh Hanagarne December 21, 2009, 10:19 am

      Sadly, I’m no stranger to hate mail, but boo hoo. Train with purpose is right on. Are you going to be working the CC progressions?

  • Boris Bachmann December 21, 2009, 10:53 am

    Do a one-armed pull-up and Wade should pay you because his sales will skyrocket.

    • Josh Hanagarne December 21, 2009, 11:01 am

      Boris, if it’s possible in a year, I’ll be doing it.

  • Mighty Kat December 21, 2009, 11:17 am

    Dag! I really want this book, but I do NOT want to be on Dragon Door’s mailing list. Just as an affiliate I was overwhelmed. Wish it was available elsewhere.

    • Jack September 4, 2011, 7:46 pm

      Just google Convict Conditioning pdf you’ll find it

  • Heather December 21, 2009, 12:12 pm

    New book! New book! New book! Squeeeeeeeeeeeeee! I am reaching for my credit card right now and hitting up on Amazon! Just ‘cos a cat can do this don’t mean this kitten can’t climb a few fences and wriggle out of a few tight corners herself! A one-armed-pull-up! That’s it! I’m all in! ::slides poker chips to middle of table::

  • Heather December 21, 2009, 12:24 pm

    Whoops, sorry Josh! If there’s one thing I totally excel at, it’s admitting when I’m wrong. Those illegitimate sons and/or daughters at Amazon don’t have it. Idiota mi, I didn’t notice the Dragon’s Door stuff (uber-duh!), so now must sign up o’er yonder and see what sort of trouble I can get myself into over there. Oh, so the guy was in jail! So what! Hell, I used to run around with bikers and thugs! Hell, homeboy did his time, and this cat can do handstand-style push-ups! DEFINITELY someone you want on your side! Wonder what other nifty tricks he can do. . . . :\> . . .. hmmmmmmmmmmmmmmmmmmmmmmmmmm. . . .

    • Josh Hanagarne December 21, 2009, 12:38 pm

      Good grief, be calm:) Most Dragon Door books don’t hit Amazon for a few months. Some of them never seem to. So for now, DD is the way to go for this book. Can’t wait to see what sort of trouble you can get up to with it.

  • Terrence December 21, 2009, 8:34 pm

    It looks interesting, I saw a one push-up in the 1st Rocky movie.I wonder would a guy be able to do that with a sore shoulder?? You’ve got to let us know how it goes!! On to the kettlebells, I knew that when you mentioned them I had heard of them before!! I read an article about them in a Muscle Media mag back a the begining to the century(when I was WAY into the bodybuilding thang) There was this russian named Pavel that was selling a kettlebell work out book!! I didn’t get ’cause i was too into my barbells and dumbells at the time!! but as I posted last week my doc and my right shoulder have stated that my weight lifting days are over!!

    • Josh Hanagarne December 21, 2009, 8:59 pm

      Terrence, Pavel was the guy who certified me as a kettlebell instructor back in June. He’s the real deal.

      As to your shoulder. A doctor told me something very similar this year. Today I pressed 106 lbs overhead and have never been more pain-free. It was because of this guy, Mike Nelson, just in case you’re not quite ready to call it quits yet:


  • Jon Owens December 22, 2009, 3:58 pm

    Hey Josh. Long time, no post. You’ve got me psyched for my copy of Convict Conditioning Santa is bringing me. From the reviews I’ve read (both yours and those on DD), I have a feeling that Convict Conditioning will have an application far beyond the bodyweight training is primarily directed at. Have a good Christmas.

  • Todd December 22, 2009, 8:32 pm

    This could be a good read. Not sure that I’m interested in accomplishing any of these feats of strength, but I’m always up for some good training info.

  • Pete December 24, 2009, 12:11 pm

    I used to do some gymnastics, and your reference to this book was so intriguing I actually bought the sucker. Can I just say *thank you*. This book is frikkin unbelievable. FINALLY someone has kicked the high-rep push ups crapola to the kerb and reclaimed BWE for STRENGTH. I know enough BW to understand that the strength feats in the book really require some awesome, elite level strength. What I would say (with total respect) is that these are not feats to be mastered in a year–just as you wouldn’t expect to master an iron cross or a 600 pd jerk in a year. Thats how impressive some of these things really are. Being such a monster-sized librarian as you are Josh, you are actually in a harder position to do these things; you’re moving more weight on longer levers than the rest of us mortals. I really applaud your bringing this great book to light, but I think 5-10 years. I’m not kidding. For someone your size to do these master steps is like *Silver Surfer* strong!!!! Amazing stuff,Keep us posted, please 😛

    • Josh Hanagarne December 24, 2009, 12:26 pm

      Pete, I will definitely keep you posted. I will also say that while I am determined, I’m not going to be a bit surprised to see this spiral out into years. That’s part of why I’m so excited about it. I think that chasing a goal is nearly always more satisfying than the moment when I actually get it.

  • John December 31, 2009, 8:13 pm

    Okay, so I’m heading to the middle-East on a 12 month government gig and I can’t take my KBs with me. So … I can get mail, got a credit card, and have access to the Internet now & then. This book is definitely on my “order the first chance I get” list.

    Might not be prison … but doing a year in the sandbox ain’t no walk in the park fer shure 🙂 With all the down time and bumfricknuthin to do … I am aiming for SuperFreak status by return to country time.

  • John January 1, 2010, 8:00 am

    Thanks, Josh. I will be with a good group … selected from all branches of the military. Everyone is a combat vet so hopefully the “Oops … really shouldn’t have done that.” kind of things won’t happen.

  • Nathan January 5, 2010, 11:42 am

    The book is available at Barnes and Noble, starting 2/28, and almost half the price of Dragon Door, also with free shipping…for those of you that haven’t gotten it yet.

    • Josh Hanagarne January 5, 2010, 11:46 am

      Awesome, Nathan, thank you for the heads up.

  • DD January 8, 2010, 9:00 am

    I’ll be getting into this book from beginning to end! I don’t really like weights much but I get a strange satisfaction from BW exercises. So this book suits me perfectly.

    I’ll be starting from step 1 on all six groups, I want absolutely perfect form!

  • Steve January 13, 2010, 11:03 am

    Hey Josh – I just finished my first read through Convict Conditioning and have decided to give it a whirl in 2010 as well. I am 45 yo and have just finished the calculus series enroute to a B.S. in Statistics. Unfortunately, a hectic schedule due to a day job, two 100 mile trips to the college a week, monster amounts of homework, three kids and a lax attitude to my health and fitness have left me at 6’0″ and 310 lbs. I intend to begin the progressions from “ground zero” and work my way up. I will keep you posted on my progress. There is a bit of hyperbole in the book (such as the guys so tough they can punch bricks out of the wall……riiiight…..thaaaat….) and some of the progressions I think are out of order – how could assisted push-ups be more difficult than half one-arms? In any case, I agree that the material is mostly sound regardless of the title and origins and I think that this type of bodyweight strength progression knowledge has been WAY over due. Count me in for an extended trial and review of the method just as Paul Wade has laid it out. See you all soon.

    • Josh Hanagarne January 13, 2010, 11:07 am

      Awesome, Steve. Hyperbole? Just wait–I’m sure the next installment of CC will be a progression for punching through brick walls:) I’m not deep enough to comment on the order of the progressions yet, but I’ll certainly yap in your ear to compare notes as we go. I’m currently on step 2 of the Pullup and Step 3 of the pushup.

  • Alistair February 11, 2010, 4:37 pm

    first time reader and have heard alot of stuff about the convict conditioning.

    you say that there are 10 books that are essential to strength training, what are they and i guess what do you feel each book is essential for?

    • Josh Hanagarne February 11, 2010, 4:53 pm

      Hi Alistair. The rest of the reviews are in the Articles tab up at the top of the page. From there, go to Miscellaneous strength and fitness. As far as being “essential,” that’s more subjective. They are the 10 books that have had the most impact on my own training and my training’s development. At the same time, I’m a bit of a collector, and these are books that I just plain love. So take “essential” as being essential to me. I’d love to hear your thoughts on any of these as we go. Thanks for jumping in!

  • Gil February 19, 2010, 11:04 am


    Thanks for the review. Just found out about CC recently (via Zach’s blog) and can’t wait to get it. I’ve been doing some of Ross Enamiat’s programs over the years, mainly “Never Gymless”, in addition to a few favorite crossfit routines and some from Maxwell. I’ll definitely let you know my take on the book once I get it. Thanks.


  • Arielle February 19, 2010, 11:24 pm

    My dad purchased this book and recommended it to me knowing I love learning new workout techniques and the like, and honestly I couldn’t put it down. Fascinating from beginning to end! I particularly liked the story in the beginning about the Atom, back in the 20’s I believe. 5’4, 140 lbs, and when 6 “large and burly shoremen” tried to jump him he beat them all so badly all 6 had to be hospitalized. I found that incredibly inspiring, and Wade’s style of explaining is crystal clear and incredibly persuasive. Bottom line, this guy knows his $hit. If you want to build REAL strength and not just the appearance of strength, this book is well worth the money.

    • Josh Hanagarne February 20, 2010, 3:40 pm

      Love the Atom, love Coach Wade. Thanks for the comment, Arielle. Are you working any of the progressions right now?

      • Arielle February 20, 2010, 4:27 pm

        Absolutely! How could anyone not after reading the book? Coach Wade definitely persuaded me to start immediately. My life (and exercise) consist of pretty much only dance (although all different types!) so I started at step one since even though I’m stronger than that I don’t believe my tendons and joints are. And of course recovery is vital. Wish me luck getting to the Master steps!

  • john February 24, 2010, 4:00 pm

    i’m passed 60 and i’m giving it a go this year too. step 4 in pushups and step 3 for the rest. it’ll be and interesting year. all the best. j

  • Gil March 4, 2010, 3:34 pm

    Josh..Thanks for your reply and link.


  • Mike March 25, 2010, 4:48 am

    For anyone who is interested, I recently tried to order Convict Conditioning from Barnes and Noble’s website. As previously mentioned, they indicated it could be preordered and would ship on 2/28. However, by 3/5, I received and email stating my order had been canceled due to the unavailability of the item. It looks like Dragon Door is the only option.

  • Steve March 25, 2010, 11:03 am

    Thanks for the great review — I came across your site while trying to decide if the book “Convict Conditioning” was worth the nearly $50-after-shipping price tag, or if it was just hype and nonsense. The Dragon Door site doesn’t exactly inspire consumer confidence — I avoid sites that use CAPITAL LETTERS, bright colors and lots of fonts, immediately thinking “spyware! fraud! run away! don’t click on links!”

    Anyway, I ordered the book today based on your review. Thanks again!

    • Josh Hanagarne March 25, 2010, 1:07 pm

      Thanks Steve. Yeah, Dragon Door isn’t going to release it there until people quit buying it from them. I’m not AN ALL CAPS PERSON EITHER:)

  • Seppo Vesala March 30, 2010, 3:13 pm

    Thanks for the review! It was one of the reviews that made me order the book. So far, I have only started the program but I´m excited about it.

    By the way, the book is also available at Budovideos.com

  • Kevin May 29, 2010, 5:10 am

    Are there any pictures at all in this book? For example pictures showing some exercises?
    Grateful for a reply,

    • Josh Hanagarne May 29, 2010, 9:02 am

      Kevin, I don’t have my copy in front of me, but yes, there are tons of pictures of the exercises. I’d be surprised if there’s not a picture on every other page.

  • Kevin May 30, 2010, 2:56 am

    Thanks alot Josh!
    Just bought the book and waiting for the shipment.
    Lets see if it’ll get us some results 🙂
    How’s it working for you?

  • mani July 8, 2010, 12:21 am

    good book

  • John White October 15, 2010, 4:52 pm

    How did this project go?

    • Josh Hanagarne October 16, 2010, 10:01 am

      Hi John. I’m still plugging away. Currently I can pull myself up with two hands, and lower myself with one about 75% of the way now. I still can’t pull one arm from the bottom more than a millimeter.

      I’m doing a lot of heavy chins, which have helped immensely. Pulling high volume with a 40 kilo kettlebell strapped on is great for strength. Who could have guessed, right?

  • Brandon January 26, 2011, 1:20 pm

    I ordered the book few months ago and I’ve been following the new blood routine
    and god it’s great, I used to lift weights but i began feeling pain in one of my shoulders so i stopped. Now with this training the pain has already gone and im just getting stronger and stronger
    but I got a little question… Do you think this book is recommended for women??
    Its just that my girl is so lazy to go to a gym, and i was thinking to lend her this book.. could this training method be as effective to women as for men??

  • Piers McCarney February 10, 2011, 10:07 am

    Any progress updates, Josh? After over a year of experience, do you still think it’s worth the asking price? Sounds like a reasonable point of inspiration for movements to modify via testing, I’m thinking of grabbing a copy.

    Also Brandon, if you see this, there’s really no reason any effective method for men shouldn’t be effective for women. Results come in different waves and patterns, but that’s true person to person, not just sex to sex.

    • Josh Hanagarne February 10, 2011, 2:45 pm

      Piers, I was seriously ill two times in 2010 and my training kind of went to crap on the pullup. I wrote a post about a rib injury that occurred as the result of a horrible cough in today’s post on Strength Rules.

      Worth the asking price? Depends on what you want. I collect fitness books for fun, even though I don’t agree with much of what is in the books. If you wanted to use it as a framework to test within, I wouldn’t tell you not to do it. That’s what I’ve done.

  • A Texan June 22, 2011, 12:10 pm

    So, Josh, now that we’re mid-way into 2011, what have you been able to accomplish using CC?

    Don’t take that to be a smartass request – I’m genuinely curious. Not just about the one-arm pull-ups, but the push-ups, one-legged squats, etc. I just found out about this book last week and have started at the lower levels (I’m 50 and nearly a professional couch potato, so I figured it is now or never for getting in shape). Thanks.

    • Josh Hanagarne June 22, 2011, 6:57 pm

      Mr. Texan, in the last 8 months I have had some very, very unusual health issues (nothing to do with lifting), and I’ve been derailed about as much as someone can. My progress on this routine is set back nearly to zero at this point.

      If you really want to follow a program and you prefer bodyweight training, I think CC is a solid enough program to help you make some progress. I should tell you that I no longer follow set programs, however. There’s a cost to forcing myself into routines and rep schemes that I just don’t want to pay anymore. If you are interested in what I am doing now, and how I train my clients, this is currently the best example of the method:


      Or maybe you could just go completely professional with your couch potato adventure and see if you can find a bunch of sponsors!

      • jack October 19, 2012, 11:15 am

        hi josh,

        i just started CC this past week and was searching out info on the web and found this post. i was interested in the link (http://www.grip-rip.com/perpetual-progress/?AFFID=29925) you posted above but it no longer works. is there an alternate?


        • Josh Hanagarne October 19, 2012, 11:33 am

          Hi Jack, the equivalent of that program is now taught in an E-Class that you can buy through Adam’s blog. adamtglass.com. Thanks!

    • Steve June 24, 2011, 4:59 pm

      Hey Tex! I am the guy who last posted January 10th of 2010 and, as a bonafide fat, old guy, I can tell you that this stuff works. After about a year of off and on working out on my own (OK…more OFF than ON…) I began doing the CC progressions with my youngest son again last February following a deadlift progression schedule. Anyway, after about three months the ladies at church, the cafeteria at work, etc. are “touching” my arms and shoulders when they talk to me ALL THE TIME and I had to change seats in a restaurant last week to keep my date from outright slapping a younger lady that just couldn’t stop looking. Read my post above if you think I am one given to hyperbole. I have more chest, arm and shoulder muscle than I have EVER had and I could do 100 push-ups and 30 pull-ups any time you wanted to see them 20 – 30 years ago. Absolutely phenomenal results – I even stopped myself from falling with ONE ARM after a trip during a dinner party at my place in front of 8 witnesses. Here’s the real kicker: I am still doing the wall push-ups (3 x 30), and only level two pull-ups (3 x 10), level two squats (I am still too chunky to have started on level one of these) and level one leg-lifts (3 x 15). I am a long way from proving or disproving my theories concerning the order of the progressions as I stated back in 2010 but I am also far from doubting that such seemingly “easy” exercises can yield genuine results. Try them – you will make gains in both muscle mass and strength and you will do so with a minimum of injury if you take Mr. Wade’s admonition to “milk” the progressions seriously. BTW – I have set a serious goal to do one-arm pull-ups and squats again before I turn 50 and perform my first-ever one arm push-ups. Of course, I intend to take my weight much more seriously as part of that goal. Best of luck to you.

      • A Texan June 29, 2011, 10:12 am


        Glad to hear of your progress. I’ve started doing push-ups, squats, leg-lifts and Australian pull-ups (from under the bar, with legs extended and touching the floor). After just a week and a half of fairly light work-outs (I’ve gone into getting back into shape gung-ho too many times to repeat that mistake) I’m already seeing progress in both strength and how I look. OK, I’m still woefully out of shape and 50, but the progress is encouraging and I am going to continue. Part of the reason is that I put the pull-up bar in the doorframe leading from the bedroom to the bathroom – I can’t miss it several times a day, so I HAVE to use it. Besides, if I don’t, the wife will start bitching about the useless eyesore – so it won’t be useless. Other good news is that my kids (10 and 7) want to use it and do other exercises, so we’re doing it as a family.

  • Jonathan F.V. June 28, 2011, 11:00 pm

    Hi Josh! I just wanted to know how the progression went. I makes a couple of years that you wrote this review, saying that you’d be doing one arm handstand push-ups by the end of 2010 (honestly, I think it takes much more time to succeed doing that). I just wanted to know where you’re at right now, please.

    • Josh Hanagarne June 29, 2011, 10:07 am

      I never had handstand pushups as a goal. This post mentions one arm pushups, which I was able to do fairly easily by the end of 2010. I never would have been naive enough to think I or anyone else would be knocking out one arm handstand pushups in that time frame.

      As for the rest of it, please read my reply to “A Texan” above regarding the interruption of my training

  • Jonathan F.V. June 29, 2011, 9:40 pm

    Oh, thank you! I was getting quite tired at the time I red your article, so I apologize for my inattention. I’ll read all the comments, and congratulations for the one-arm push-up!

  • Convict Conditioning July 19, 2011, 3:26 am

    one of my favorite books. no fluff. strength training method that goes way back to the ancients. love it 🙂

  • Sonny August 25, 2011, 7:45 am

    Hi. I started with this baby after hearing about it all over net, since I wanted to get back into shape, and trust me, I lifted some weight, done lotta time with bodyweight, but this book is like a precious diamond – I’m somehow sure that I’ll never find any simpler and more effective exercises than there. I started on 9.2.2011 (keeping a training journal is a good idea), been working on it ’till today, but had a lot of drop outs.. My currents are step 3 for pullups, just completed step 4 for squats, still hanging at 2nd step on my way to six pack from hell (but damn, nothing ever formed my abs like this – I look better than pro muay thai boxer now) and on step 3 for pushups, where I also thought that I’m stronger, ahem.. It’s freaking awesome, and I swear I’ll never drop out again, I’ll rather die than to ditch this. It does wonders with your body (especially legs for me), and makes you feel like a beast. Can’t recommend it more.. Even kicked my girlfriend (which is quite overweighted, for her small stature) to it, though it’s a pain to coach her.. Planning to take a picture of myself every sunday to keep a photojournal too, then compare the results (not that I care that much for the looks, whole sh*t that moves me is that unbelievable power in the last steps). Stay strong people, and don’t drop out from your training, for any reason, it’s not worth it. I’ll come back next time, when I hit elite in any step available, then will post how I feel. See ya

  • Big B May 4, 2012, 1:19 pm

    Thanks for posing these. As a purchaser of the book its nice to see that others are out there doing Convict Condioning as well! I’ve actually just started doing CC and am logging my entire journey for others. If you want take a look and provide me with any constructive criticism, it would be greatly appreciated.

    If you want to follow my Journey all posts are tweet’d:

    Thanks in advance, and keep pushing!


    #convictconditioning #bodyweight #training #calisthenics #cc

  • Sonny August 4, 2012, 1:28 pm

    I’m still on this.. Been year and half already. It’s my Bible, working heavy callisthenics almost every day. My currents are step 7 squats, still step 3 on pullups (tho I gone up in numbers), step 5 on leg raises, step 4 on pushups, some time ago I incorporated hanging/neck work from CC2 – worked to hanging at one arm hang (my left hand is weaker, that’s actually only thing that keeps me at bay there), neck is still at beginning (those are damn tough for former computer rat like me), tho getting better, bridging at step 3 I think, angled bridges, wall handstands.. Thrown in calf work and human flag, tho the flag is more of an experimental work, doing it dynamically rather than focusing on static holds. My legs are beastly, tendons started to crawl out of places where I never had any. Not much people have guts for this program, I do, and I’m damn proud about it. Over time it has became something more than just regular workouts, it’s part of my life, and trust me, this plan (taught me everything about callisthenics) will stay with you for life.

    • Josh Hanagarne August 4, 2012, 8:26 pm

      Glad to hear it, Sonny. Good work.

      • Sonny August 5, 2012, 2:43 am

        Thanks man. How’s your training, and more, how are you? By the way, I’ll flatter you, I found CC thanks to your site 🙂

        • Josh Hanagarne August 5, 2012, 12:42 pm

          I’m doing really well. Busy with the book (out in May 2013), just competed in my second Highland Games and won my division. Can’t complain at all.

          • Sonny August 6, 2012, 7:00 am

            Congratulations man! You’re the perfect example of how power of will and perseverance can make anyone best. You’re a rare breed, be proud. Good luck in future competitions!