Convict Conditioning 2: Advanced Prison Training Tactics for Muscle Gain, Fat Loss and Bulletproof Joints;

In his sequel, Convict Conditioning 2, Coach Wade takes us even deeper into the subtle nuances of training with the ultimate resistance tool: our bodies. With an amazing understanding of anatomy, physiology, and kinesiology, Coach Wade explains very simply how to work the smaller but just as important areas of the body such as the hands and forearms, neck and calves and obliques in serious functional ways.

His minimalist approach to exercise belies the complexity of his system and the deep insight into exactly how the body works and the best way to get from A to Z in the shortest time possible.

Sprinkled throughout the entire book are too-many-to-count insights and advice from a man who has come to his knowledge the hard way and knows exactly of what he speaks. But what Coach Wade does better than any before him is his unbelievable progressions on every exercise and stretch.

Foreword
The Many Roads to Strength by Brooks Kubik III
Opening Salvo: Chewing Bubblegum and Kicking Ass V
1. Introduction: Put Yourself Behind Bars VII
PART I: SHOTGUN MUSCLE
Hands and Forearms
2: Iron Hands and Forearms: Ultimate Strength--with Just Two Techniques
3: The Hang Progressions: A Vice-Like Bodyweight Grip Course 15
4: Advanced Grip Torture: Explosive Power + Titanium Fingers 39
5: Fingertip Pushups: Keeping Hand Strength Balanced 47
6: Forearms into Firearms: Hand Strength 57
A Summary and a Challenge
Lateral Chain
7: Lateral Chain Training: Capturing the Flag 63
8: The Clutch Flag: In Eight Easy Steps 71
9: The Press Flag: In Eight Not-So-Easy Steps 89
Neck and Calves
10. Bulldog Neck: Bulletproof Your Weakest Link 113
11. Calf Training: Ultimate Lower Legs--No Machines Necessary 131
PART II: BULLETPROOF JOINTS
12. Tension-Flexibility: The Lost Art of Joint Training 149
13: Stretching--the Prison Take: Flexibility, Mobility, Control 163
14. The Trifecta: Your ""Secret Weapon"" for Mobilizing Stiff, Battle-Scarred Physiques--for Life 173
15: The Bridge Hold Progressions: The Ultimate Prehab/Rehab Technique189
16: The L-Hold Progressions: Cure Bad Hips and Low Back--Inside-Out 211
17: Twist Progressions: Unleash Your Functional Triad 225
PART III: WISDOM FROM CELLBLOCK G
18. Doing Time Right: Living the Straight Edge 225
19. The Prison Diet: Nutrition and Fat Loss Behind Bars 237
20. Mendin' Up: The 8 Laws of Healing 253
21. The Mind: Escaping the True Prison 271
!BONUS CHAPTER!
Pumpin' Iron in Prison: Myths, Muscle and Misconceptions 285