A client that comes to me for Fascial Stretch Therapy has been experimenting with some very difficult bodyweight exercise progressions with his trainer and kept telling me how they were in pursuit of the mighty one-arm pull-up and the pistol squat. They are both impressive feats of strength to say the least and take a dedicated training regimen to achieve. He mentioned they were inspired to do these from reading the book, Convict Conditioning. At first I dismissed the concept because of the name, and the idea of bodyweight-only training seemed like a waste of time. Over the weeks he kept going on and on about it, while slowly hacking away at the one-arm pull-up and pistol squat. After watching him progress I got a little curious and eventually caved and purchased the book. I was impressed by how useful the training concepts were and was able to apply some of these to help my clients.
DON'T LET THE NAME FOOL YOU Convict Conditioning was written by Paul Davis, who has now become synonymous with intense bodyweight training. In the book, he describes how while in various penitentiaries, training equipment was not available, so he learned how to train using only what he had in his cell. If you can look past the prison stuff, this book contains some amazing information when it comes to training.
Paul describes 6 master exercises that each have 10 levels of progressions. Each progression has an achievable goal to move on to the next. The 6 master exercises are as follows:
1. One-arm push-up
2. Full one-leg squat
3. Full one-arm pull-up
4. Hanging straight leg raise
5. Stand-to-stand bridge
6. One-arm handstand push-up
Some of these seem impossible but they are attainable if you're willing to dedicate months or even years or practice. However, the beauty of this system is in the progressions. Most of the people who begin to train with me are in pretty rough shape from a strength and pain perspective. Years of bad habits and/or poor lifting techniques have caused some serious damage to their connective tissues, making traditional lifting methods challenging.
GET BACK TO BASICS
Two of my favorite exercises in the level 1 progression are the push-up and pull-up. They have been a game changer for these clients who need to get back to the basics. Since the load is so light, it teaches them how to really brace their core and glutes, keep shoulders down and back, and keep their neck stacked while moving through space.
Here's how they work:
These level 1 exercises can be done by anyone! On the surface they look simple but for the level 1 progression, you need to be able to do 3 sets of 50 with correct form before moving on to level 2. For both exercises remember to keep your body in a straight line the entire time.
Level 1 Pull-Up
Grab a fixed structure, like a door jam, a rig, or I use the cable rack.
Stand about 2 inches from the structure
Place feet together
Grab the structure at about rib height, with arms bent
Inhale and slowly lower yourself until arms are straight
Pause
Exhale and slowly bring yourself back to the starting position
Pip's Tips:
Make sure you're glutes and abs are braced
Keep your shoulders down and back
Stack your neck over your spine
Keep elbows tight to your sides
Rotate the inside of your elbows towards the ceiling - when you do this you'll feel your lats turn on
Level 1 Push-Up
Find an open wall space
Stand arms length away from the wall
Place feet together
With your arms extended, place hands on the wall at about shoulder height, with fingers pointing up
Inhale and slowly lower your forehead toward the wall until it barely touches
Pause
Exhaling and slowly press yourself away from the wall until arms are straight
Pip's Tips:
Make sure your glutes and abs are braced
Keep your shoulders down and back
Stack your neck over your spine
Keep your elbows pointing down towards the floor during the entire movement. Don't let them fly out to the side
Do yourself a favor and check this book out. Taking a trip into the bodyweight calisthenics world will be a definite eye opener for the traditional lifter. Push yourself to learn some of these concepts and you will probably start to see an impact in other aspects of your training. There's also second book, Convict Conditioning 2, that starts to dive into recovery and mobility. Keep an eye out for that review coming soon. In the meantime, check out my YouTube channel, Instagram and Facebook pages for more training and mobility tips.
ABOUT COACH MATT PIPPIN
Matt is a Strength and Mobility Coach with over 15 years experience in his field and has coached over a thousand professional, collegiate and everyday athletes with the goal to help them move, feel and perform at their highest level. He's incredibly passionate about bringing simple and effective online mobility training programs to everyone who wants to take control of their self care and make lasting change. CLICK HERE to learn more.
Certifications:
NSCA Certified Strength and Conditioning Specialist
Level 3: Fascial Stretch Specialist
Level 1: Institute of Motion Health Coach
Certified FRC Mobility Specialist (FRCms)
Level 1 Kinstretch Instructor
Weck Method Qualified