[...] Convict Conditioning 2, the long awaited sequel to the most popular bodyweight training book ever is available for [...]

Is this a revised edition? or a whole new book?

Awesome bro. Congrats!

It is an entirely new book packed with great info!

Thanks, Mike!

Very cool, but your use of the word “infamous” is debatable

Thanks, Marc!  Everything is debatable! 

I’d rather be infamous than famous.
Have another ice cold glass of hater-ade

Can’t wait to read this book. The 1st one was awesome.

Watch it, or Al will shank you.  You actually think that cover picture is photoshopped?

Hi Al,

Do you think that training for the human flag would also help about being able to do muscle ups?

And is it possible to download your other book in ebook format?

Thanks alot.

Do you think that I must read convict conditioning before I read convict conditioning 2? Or which one I read first does not matter? Thank you Al.

Well you don’t have to wait any longer – you can download the PDF right now!

My book is only available in paperback, but I see that you’ve already ordered it!  Good decision! 

As for the flag, I find it to be a harder exercise than the muscle-up, so get the m-up first and then move on from there.

I don’t think it matters what order you read them in, but I agree that you should read both.

I love the contents in the first book. I must have the second one.

Thanks for your answer Al!

So I need a year or more before ordering this book. At my current level, I need some kind of NASA rocket to carry my self above the horizontal bar.  I sometimes think I will never be able to do a musle-up, but I sometimes feel so strong and think that I will do that in a month than again the converse thought ligts a fire, and this goes like that :S

Do you think that your book will be helpful about my confused mind set? I have ordered it in this expectation I hope I am not mistaken about my thoughts

HUGE fan Al. I appreciate all your videos. Tell us what it was like to meet the legend Coach Wade? What is he like?

Al, big fan of your work. I already ordered the book yesterday. Excellent job with your contribution. Everybody – if you are interested in bodyweight training, both of coach Wade’s books are a must.

Yavor

I think reading my book will be very helpful for you, Anil.  I’m glad you finally ordered it!

Right on, Lynn – you download it yet?

Thanks, Neil!  In my conversations with Coach, he’s been just like he comes off in his books: gritty and streetwise but also a class act.

Thanks for the endorsement, Yavor!

Why even get involved in the promotion of a book with that title?  It smacks of a cheap gimmick and you’ve come down in my estimation badly Al with this. Wade doesn’t exist for the people that don’t know this whole convict thing is just a scam thought up because it’s a sensational headline and will sell more books. Bad move Al prison is the lowest point in a persons life and i don’t think it should be promoted in this way even if it’s tongue in cheek. 

Regardless of any hearsay about Paul Wade’s identity or the validity of his story, I believe the information in the book will be very useful for people interested in bodyweight strength training.  I picked up a few useful gems from it myself and I’ve been doing calisthenics for almost 20 years.

i’m going to order it right now.  i loved the first one–i’ve moved through a lot of the progressions just as prescribed (except for pull-ups which i think has jumps too big from one step to the other toward the later stages) in the 2+ months i’ve been following it.  i’m most excited about the human flag series.  i can do a muscle-up but the human flag seems impossible. 

thanks for all of the great info on the site al. 

I hear you Al and i agree, if there’s something worthwhile in the book then it’s definitely great for folks to get it despite the title and the convict thing, thanks for writing back.

I read the first book a year ago and the simple, easy progressions got me working out straight away and I have improved considerably since (at first I couldn’t hold a handstand for a second, now I am approaching close-grip handstand press ups). I enjoyed the second book too but I felt the homophobic language in it was hurtful and unnecessary and I wish an editor had pulled the author up on that.

Congrats on your progress, JB!  I think you’ll find CC2 is just as good, if not better than the first one. 

Thanks for your comment!

Sorry if you found parts of the book offensive, KC.  I give the book my endorsement based on the workouts, not the politics.  Regardless, I’m glad to hear you’ve been making progress in your training!

I wasn’t happy with my progress on certain movements, most particularly pistols and HSPU’s, until I took Paul Wade’s advice and began to regard them as strength exercises, not so much skills, thus restricting them to once a week and providing for ample recovery.

I’ll likely be ordering this.

Hi Al,
I’ve read the first CC book and found that it’s was an inspiring peace of work. I’ve been working with the proressions for at least a year and results are coming. Slowly but, practice makes perfect. When I saw your post on CC2 then I surprisingly transformed to a five year old kid adding the book to my Christmas giftlist. Now I got the second book and have started to read it and I have found it as massive as the first one. Nice work on the Flag sections. I’ve question and your are free to answer if you want to. When practising the flag the book does not mention if you shoud train both sides. Maybe it’s so obvious. My first thought was Of course you should dummy! But since you collaborated in the making perhaps you have an answer to the question. Anyhow congrats on the contribution made by yourself and your brother as well.

Hi Al,
I’ve read the first CC book and found that it’s was an inspiring peace of work. I’ve been working with the proressions for at least a year and results are coming. Slowly but, practice makes perfect. When I saw your post on CC2 then I surprisingly transformed to a five year old kid adding the book to my Christmas giftlist. Now I got the second book and have started to read it and I have found it as massive as the first one. Nice work on the Flag sections. I’ve question and your are free to answer if you want to. When practising the flag the book does not mention if you shoud train both sides. Maybe it’s so obvious. My first thought was Of course you should dummy! But since you collaborated in the making perhaps you have an answer to the question. Anyhow congrats on the contribution made by yourself and your brother as well.

Hi Replying to my own comment above I read in the next section on Press Flag that one should practice the flag on both sides. My bad.
Keep on rolling

Glad the first CC helped you with the pistol squat.  There is certainly some skill to the move, but it’s also a very demanding exercise that requires adequate rest. 

Hope you enjoy CC2!

Glad you figured it out for yourself and good to hear you’re enjoying CC2!

[...] to part two of my Human Flag Series Other human flag posts: Convict Conditioning 2 Human Flags Everywhere! More Human Flag Training Isometrics and Training for the Human Flag [...]

Hi Al,

I’m a big fan of your tutorials.  I liked CC and will probably by CC2.  But does Paul Wade actually exist?  Have you met him?  What’s he like does he still look fit?  Also, in CC, is the form illustrated for the one arm pushup possible?   Can you or do you even know anyone who can do a one arm handstand pushup?  Thanks in advance for your reply.

Mikhas

Hey Mikhasf – glad you like my tutorials.  I’ll take your questions one at a time:

1. Probably
2. No
3. I don’t know
4. Maybe
5. No

i just started with CC1, since i find the concept really positive and generally like well-structured, progressive systems. also that badass-appeal is appealing to me (i’m aware there’s nothing to romanticize about jail, but i just prefer tanktops and boots instead of neon-turquoise leotards ;D ).

but when i found this disclaimer at the beginning, that says, the book actually is NOT an autobiography and it’s all for entertainment – that was an uber-bummer for me. sure, that doesn’t make the the system worse, but i mean – WTF?? why come up with this big dramatic hard knock life thing and than it’s just fictional, maybe even ‘he’ is? don’t get that and find it a bit distasteful.

hearing that the author needs to turn to a homophobic attitude to assure everyone what a supertough guy he is – disappointing. (same with Pavel in Naked Warrior, which i currently read, too)

@CC2 – is it ‘only’ about human flag (like Naked Warrior is only about pistols and one-armed pushups) or does it also contain other exercises?

thanks for the review btw!

filesonic.com/file/r000216945/2361221071/Convict_Conditioning_2S370.pdf

I highly recommend you read and follow CC1 first, as building your strength in the Big 6 moves is more important than “secondary” muscles that are focused on in CC2. I have both now, and I found CC2 a decent read, but CC1 is definitely the main course.

For those concerned about the theme of prison training, whether it’s true or not, the idea is that you can do effective training without excuses of a gym or weights, or any other external conditions which you might be lacking and could normally use as an excuse to not train.

There are many exercises covered in CC2.  It is not just about the human flag.

Danny and you seems to have the right ‘convict’ look to be in the book:)
But hey the photos look great and in great form.
Did like the simple towel hand grip strengthening method.
I did just downloaded a ‘free’ copy from a file hosting site..:)

That “free” copy you downloaded was illegally uploaded, which makes you and anyone else who downloads it a thief.  Given the title of the book, the irony of such an action is not lost on me.

“Author Paul Wade and I worked together to design the flag progressions…”  Al, this is a quote taken from your CC2 promotion above.  You insinuate that you and “Paul Wade” personally worked together on this design, yet you admit you never met him and will only go as far as saying that Wade “probably” exist.  What’s the deal Al?  I like you and love your workout material. Your the real deal.  No doubt.  I hope you didn’t sell your soul to John Du Cane and Dragon Door to promote an obvious fraud.  Du Cane’s disclaimer  in CC doesn’t excuse this absurd fraud.  Don’t lecture others about theft when you assist Du Cane  with this fraud.   Walk away Al.  Save yourself.   You were just a model and were used by Du Cane to add legitimacy to CC2.

“Author Paul Wade and I worked together to design the flag progressions…”  Al, this is a quote taken from your CC2 promotion above.  You insinuate that you and “Paul Wade” personally worked together on this design, yet you admit you never met him and will only go as far as saying that Wade “probably” exist.  What’s the deal Al?  I like you and love your workout material. Your the real deal.  No doubt.  I hope you didn’t sell your soul to John Du Cane and Dragon Door to promote an obvious fraud.  Du Cane’s disclaimer  in CC doesn’t excuse this absurd fraud.  Don’t lecture others about theft when you assist Du Cane  with this fraud.   Walk away Al.  Save yourself.   You were just a model and were used by Du Cane to add legitimacy to CC2.

Paul and I have had many conversations over email, though we have not met in person.  I did not mean to imply otherwise.  As I have said before, I give the book my endorsement because I believe it offers sound advice.

Paul and I have had many conversations over email, though we have not met in person.  I did not mean to imply otherwise.  As I have said before, I give the book my endorsement because I believe it offers sound advice.

“Author Paul Wade and I worked together to design the flag progressions…”  Al, this is a quote taken from your CC2 promotion above.  You insinuate that you and “Paul Wade” personally worked together on this design, yet you admit you never met him and will only go as far as saying that Wade “probably” exist.  What’s the deal Al?  I like you and love your workout material. Your the real deal.  No doubt.  I hope you didn’t sell your soul to John Du Cane and Dragon Door to promote an obvious fraud.  Du Cane’s disclaimer  in CC doesn’t excuse this absurd fraud.  Don’t lecture others about theft when you assist Du Cane  with this fraud.   Walk away Al.  Save yourself.   You were just a model and were used by Du Cane to add legitimacy to CC2.

You dignified that with a response?  You are far too nice.

Haha – I make it a point to try to reply to everyone who leaves a comment on my blog, but I appreciate your sentiment!

Is there anything that covers cardio in CC2? or is it all just strength training?

It’s primarily a strength training book.  However, my understanding is that there may be a CC3 that will address things like cardio not discussed in the first two books.

Hi- Kind of a weird question- i have CC1 but personally I have found a conflict. When i hit a pr in weightlifting I’m all kinds of happy, but adding reps in the early phases of CC gives me no joy. I can’t explain why a 5 pound gain in the weighted back squat makes me happy but going from a 20 level 2 pushups to 40 level 2 pushups I feel kind of meh about. I would like to master the 10th step but i have a hard time sticking it out. any suggestions?

What are your goals? Do you want to squat 200kg + etc, or do you want to complete feats of strength like in the videos to the right?

If you’re going to lose interest do bodyweight only training, it’s maybe best that you start lifting weights again. Nothing wrong with either, just whatever gets you motivated.

Thanks for the reply!

I agree with the advice Mark gave you below.  If you prefer weights to bodyweight training then do weights – both are great ways to build strength.  If you’re looking for advice on staying motivated, consider ordering a copy of my book, We’re Working Out! A Zen Approach to Everyday Fitness.

Hey Al! I am a huge fan of yours and of CC. I also agree with the whole training system in CC, but there is something Im not sure about and that is the flexibility part. Id like to hear your thoughts if I should really drop passive stretching entirely. I am trying to get flexible enough to do a high side kick and and some acrobatic feats that require split legs and I am really in doubt if active stretching is the way to go for that.
I hope you can help me with that. Because I honestly think you are the only person I can turn to about this. Really appreciate it

Paul Wade’s active flexibility trifecta is a great tool, but it is designed to help tight individuals achieve a healthy range of motion while eliminating joint pain.  If you’re looking to achieve hyper-flexibility (splits, etc.) you’ll probably need to do passive stretching.  Remember that no book has all the answers for everyone.  Books are resources, but ultimately we must each decide for ourselves what course of action to take.

[...] course there’s also Convict Conditioning 2, which will be out on paperback next month. If you can’t wait that long, you can download the [...]

Hey you and your brother in the book’s cover? (your bro looks like cm punk hehe)
I remember asking you few months ago about CC “1″… and now youre on the cover of CC2!! And over 50 fotos inside, instead of bathurst (He’s a skilled beast)? Wow guys, keep on the great work, your blog has become a source for inspiration, thnx!!

Thanks, Brandon!  Jim is in this book too.  There’s lots of pictures!

[...] posts here at My Athletic Life, from his website, his Youtube videos, or from his appearance in Convict Conditioning 2 - he is an expert in developing fitness outside of the [...]

Do you think the book will be printed one day??

Haha – Yes!  The paperback version should be available in a few more weeks.  I’ll be sure to mention it when the time comes!

I just bought the book. Nice work.

Thanks!  Hope you like it!

Al, Any word yet if the book CC2 has been shipped? Really looking forward to it.
Thanks,
Chris

I believe that they have shipped by now.  Sorry for the delay!

Al, I just got CC2 today, and I am psyched. The cover photo of you and your brother is awesome. Is there any way of getting a copy of that photo autographed by the brothers Kavadlo?
 I have been using CC1 for the last 2 years, and made good progress. Right now I am focused on getting my first muscle up, which your tutorials have helped immensely.  With that in mind, I am particularly interested in the Trifecta holds section, and the clutch/press flag sections.  My question to you is, can I begin the clutch flag progressions using a 4×6 post that has my pullup bar and parallel bars in my yard, rather than finding a pole in the neighborhood? Is a 4x 6 post too wide or potentially painful i.e. splinters?

Another quote from the book that resonates with me is the line “advanced pullup techniques are damn near impossible unless you are lean ‘n mean.” I’m 6’2″ 185.  I’ve found that by dropping from 190 to 185 has really improved my height on explosive pullups, and I’m thinking another 5-10 pounds of weight loss may finally get me over the bar for my first muscle up.  Thanks in advance for your input.
Chris

Thanks, Chris!  Glad you’re enjoying the book!  You can try practicing the clutch flag anywhere that you want, though as you noted, a thick post will make it more difficult.

As for an autograph, if you’re ever in NYC, shoot me an email and maybe we can meet up so I can sign your book.

wow I thought that CC1 was amazing, but to know that you were involved with the making of CC2 is just fantastic!

Thanks, Barry!

Hi Al,

I’m primarily interested in CC2 for the information on calf training – I’ve always had skinny calves and as I’ve gotten past 40+ I seem to have picked up some knots  and trigger points that keep me from running and jumping rope. Without giving the game away, can you give me an idea of how are the calf progressions are structured and if you think they could help? 

Love the site – you and your brother are the best possible proof of how good BW can be as a fitness and conditioning method!

Thanks!  While reading the book isn’t going to magically fix your calves, I definitely think you should pick up a copy.  There’s a lot of good info in there you could benefit from, both calf and otherwise.

Do you think thats true? I was asking my self this, I thought for someone in prison, all this info seems a bit to technical for a convict to write!  I maybe wrong, but I think maybe pavel may have some input..Very fishy

email me, branl@live.co.uk
@liv:disqus 
I wan to know more about this? I was thinking the same thing..