1 - Pull-Ups/Fingertip Push-Ups/Grip/Handstand Push-Ups/Vestibular Resets - 04/23/2025

1 - Pull-Ups/Fingertip Push-Ups/Grip/Handstand Push-Ups/Vestibular Resets - 04/23/2025

• Warm-Up
• Joint Circles
• Toe Touch/Reach Overhead
• Stick Dislocates
• Pull-Ups
• Vertical Pulls
• 3 x 10
• Fingertip Push-Ups
• Wall Fingertip Push-Ups
• 2 x 5
• Grip
• Bar Hang
• 4 x 10 sec
• Handstand Push-Ups
• Wall Handstands
• 3 x 30 sec
• Vestibular Resets
• Various Crawling/Rolling/Animal Movements

Health Numbers

• Weight
• 245.6

The Convict Conditioning System - Mastery of Bodyweight - Hard Time - CC Video Summary - Intrinsic Strength - 10 Commandments - Final Note and When to 'Skip' - Thank You to Paul Wade

Convict Conditioning

Hard Time

Intrinsic Strength

by Adam Mundorf

Quote by Steve Maxwell

“People have lost sight of the true purpose of exercise.  It’s not about the reps or weights; it’s about producing a deep level of fatigue without damaging the structure so that the body is compelled to adapt and increase its strength.  It’s about discipline.  With discipline comes integrity and virtue.  This is the source of beauty in the well-trained human body, and why you can’t acquire it from the outside; it’s an internal, mental quality shining through.”

Quote by Martin "Farmer" Burns

"I am not favorable to heavy weights used in physical culture...I believe that abnormal development brought about by heavy weights is harmful. The muscles become large and hard, and lose their elasticity and suppleness. They do not respond like the elastic muscles built up naturally by light weights and common gymnastic exercises."

The Convict Conditioning System

Man, if there's one thing that I've looked into too much it's Convict Conditioning. There are four main mistakes I think people make when first approaching Convict Conditioning. The first mistake that many people make is ignoring that there are four books to the series plus a really good PDF that explains many of the misconceptions. It IS a complete system :

1. Convict Conditioning

1. Focuses on the big six calisthenic movements.

2. Convict Conditioning Super FAQ (PDF)

1. Explains the misconceptions and offers some additional higher frequency programming options.

3. Convict Conditioning 2

1. Incorporates finger training, grip training, calves, flag work, oblique training, neck bridging and joint mobility/active stretching.

2. Also has sections for diet, lifestyle and mindset.

4. Convict Conditioning 3 (Explosive Calisthenics)

1. Offers options to work up to superman pushups, suicide jumps, front flips, back flips, kip ups and the muscle up.

2. Animal Movements and Small Space drills.

3. I will not be utilizing this book because I'm not a big believer in explosive movements.

5. C-Mass

1. Offers hypertrophy work and diet advice for building mass.

6. Paul Wade's Isometric Manual
1. I was debating including this book because it's pretty much an advertising book for the IsoChain product by Dragondoor. The issue is that there is a section at the end that is a whole run through of bodyweight isometrics and explicitly mentions it's a Convict Conditioning approach to isometrics. So here it is....
2. I will not be including this book because I don't believe in tricks or calisthenic feats of strength.

The second mistake I think many people make is taking the rep ranges far too literally. Like, 3 x 50 horizontal pull ups done at waist height and a 2-1-2 cadence, forget it. From what I've gathered from speaking with the Kavadlo's and others, is that the rep ranges were there just as a rough guide but became gospel.

The third mistake is not realizing how difficult calisthenics can be. Every change in leverage amplifies any weakness you have whether that is extra weight or tendon strength. Weights are so much simpler to progress with which is why Convict Conditioning is such an impressive attempt at quantifying calisthenic progressions without getting into gymnastic style training.

The fourth mistake is not respecting the early progressions, steps 1-3 are pretty much rehab steps. When done at a proper tempo, these exercises oil and stimulate the muscles/joints/tendons without destroying them. These movements will set a broad base for the future movements. No one ever got worse by practicing the basics. Instead of asking yourself : "When can I progress?" instead ask yourself : "How much benefit can I get out of this movement?" Keep on wringing that sponge until all of the water is out.

Mastery of Bodyweight

Why would you move an external object for exercise when you aren't even able to move yourself? I find many people who look over calisthenics as an easy modality but aren't even proficient in the basics. Some people can't even do a basic push-up or flat foot bodyweight squat. Reaching a certain level in calisthenics proficiency will lead to better performance in weight lifting but it doesn't go the other way. More body awareness has never been a bad thing. It's not that I don't value weights, I certainly do but dude, why not 100% our body first before lifting externally. I just can't wrap my head around how that could be a bad thing.....

Enter Hard Time

In the Convict Conditioning Super FAQ, Paul Wade presents us with some higher frequency programs. If you work an active occupation and/or practice intermittent fasting and/or walk at least 10,000 steps per day, I strongly recommend avoiding higher frequency programs. If I sat at a desk, for sure, I would follow something higher because my energy expenditure would be so low. Enter the basic Hard Time program from the Convict Conditioning Super FAQ. It involves using the basic six movements of Convict Conditioning plus a horizontal pull : push-ups, squats, leg raises, chin ups, handstands, bridging and horizontal pulls. Along with these seven movements I am incorporating some movements from the other Convict Conditioning books. Remember this is a complete system. I am adding in : grip, fingertip work and calf work. I'll also be doing trifecta stretching sporadically throughout the day, before bed and when I have time or feel the need.

Now, I am only beginning with the hard time program because I am experienced in physical culture and calisthenics. If I was a beginner or new, I for sure would start with New Blood. Paul Wade encourages all of us to use common sense on where to start. When coming out with a program for mass production, not all contingencies can be addressed. Use your head!

Hard Time with Mobility, Form and Warm-up Guidelines

• Day 1

• Pull Ups

• Fingertip Push ups

• Grip Work

• Handstand Push-Ups

• Animal Movements/Crawling/Rolling

• Day 2

• Trifecta

• 5 Minute Squat Sit

• Passive Bar Hang

• Day 3

• Bridges

• Leg Raises

• Squats

• Calves

• Animal Movements/Crawling/Rolling

• Day 4

• Trifecta

• 5 Minute Squat Sit

• Passive Bar Hang

• Day 5

• Push-Ups

• Horizontal Pulls

• Fingertip Push-Ups

• Grip

• Calves

• Animal Movements/Crawling/Rolling

• Day 6
• Trifecta
• 5 Minute Squat Sit
• Passive Bar Hang

• Day 7 (Nothing mobility or exercise related this day)

• Off

Realistic Standards

In Convict Conditioning, Paul Wade laid out some pretty absurd master rep ranges for the master steps.

Luckily he edited these in the Convict Conditioning Log Book. Some moves are omitted because I want

exercises I can do from my upstairs apartment, I'm not big on 'going out'.

They are as follows :

• One Arm Push-Up
• 2 x 10
• Pistol Squat
• 2 x 10
• One Arm Chin Up
• 2 x 3
• Hanging Leg Raise
• 2 x 10
• Stand to Stand Bridge
• 2 x 3
• One Arm Handstand Push-Up (?) (LOL)
• 2 x 2
• Finger Tip Push-Ups
• 2(5) One Arm Fingertip Push-Ups
• Grip
• 1(1 min) One Arm Towel Hang
• Calves
• 4(50) Single Leg Calf Raises Off a Step (Straight Leg)

Where I am Beginning

The first three steps of each progression in my humble opinion should be respected but no need to set in stone with step 1.  If you feel FULLY comfortable starting at step 2 or even 3, I say go for it.  I wouldn't go past step 3 because I feel you get some major benefit both in tendon and joint strength.  These early steps lubricate the joints.  What's the rush?  If it will help you to adhere to the program better, then don't be afraid to start at step 2 or even 3.  This all comes with a caveat, you may not have the required set up to do some of the progressions from the book.  This is okay.  Start with the step you have the equipment and set up for.  Also, if you're overweight that will matter a lot when it comes to calisthenics.  Work on the steps you can do and drop the weight while doing it.

Here is where I'll be beginning :

• Pushups
• Incline Pushups (Step 2)
• Leg Raises
• Flat Bent Leg Raises (Step 2)
• Chin Ups
• Vertical Pulls (Step 1)
• Squats
• Shoulderstand Squats (Step 1)
• Bridges
• Short Bridge (Step 1)
• Handstand Push-Ups
• Wall Handstand (Step 3)
• Horizontal Pull-Ups
• Sternum Height

• Fingertip Pushups
• Wall Fingertip Pushups (Step 1)
• Grip
• Bar Hang (Step 2)
• Calves
• Bent Leg Calf Raises (Step 1)

Convict Conditioning Warm-Up, Mobility and Cool Down Guidelines

• Warm-Ups

• Warm-Ups are a very personal thing.  Do whatever makes you feel ready to the work at hand but do not turn the warm-up into a workout.  Keep it simple, repeatable  and sustainable.
• The following warm-up routines are my personal approach and are not exactly what Paul Wade prescribes but he states warm-ups are highly personal.
• Before the Workout (Including Trifecta/Mobility Days)
• Joint Circles
  
• Toe Touch/Reach Overhead
• Stick Dislocates

• Calves

• Ideally perform after lower body work.

• Chalk
• Use chalk if available.

Convict Conditioning Video Summary

• Push ups

• Moving Plank

• Feet Together

• Grip with Hands

• Soft Arms at Top

• Smooth Descent and Complete Control

• Keep Elbows Tight and Fire Lats

• Keep Hands Close

• Breath In/Down Breathe Out/Up

• 2 Seconds Down - Pause - 2 Seconds Up

• During 1 Arm Work keep Reps identical for both sides.  Begin with a weaker

• arm.

• Leg Raises

• No Isolation Movements for the Abs.

• Always use the Full Body

• Hard Work, Not lots of Work

• Biomechanical Breathing

• Keep breathing smooth.

• Keep Gut Tight

• No Momentum

• 2 Seconds Down - 2 Seconds Up

• 1 Second Pause at Top

• Never let feet touch the floor

• Train your spine through bridging

• Chin Ups

• Natural Grip

• Begin from the Top

• Keep Shoulders Packed

• Soft Elbows

• Hollow Body

• Get Chin over the Bar

• No Kipping

• Keep Elbows Free

• Pause for 2 seconds at the top / 1 second at the bottom

• Lose Weight

• Squat

• 30 to 40 degrees turned out for feet.  Comfortable and Natural.

• Push knees out to track feet.

• Keep a natural spine.  Don’t round the spine forward.  Keep your head up

• and straight.  Keep shoulders square and down.

• Lead with the hips.  Sit down and back.

• Always use full range of motion.

• Never bounce at the bottom.  Pause for 1 second.

• Press through the heels.

• Biomechanical Match Breathing

• Brace the core.

• For one legged movements, keep reps the same on both sides.

• Bridging

• Move for Reps

• Seize the Arch

• Pause at the top for 2 seconds.

• Breathe smoothly and naturally.

• Keep feet at shoulder width.

• Push through all the limbs.  Use arms and legs.

• Use your entire hands.  Grip the floor.

• Press your chin up.  Look at the wall behind you.

• Raise your hips.

• Keep heels flat.

• Bang out some Trifecta stretches post bridge work.

Intrinsic Strength

Intrinsic strength to me means doing exercise because it makes you a more capable and virtuous human being. Not lifting a certain weight to impress or building big gee-whiz muscles to impress on the beach. It's about treating your body as a temple of gratitude. It's about building a body that doesn't need joint replacements and that allows you to be available for society deep into old age. Keeping your form paramount and keeping quality at the forefront. Willingly harming your body is a selfish act and should be frowned upon. Imagine someone asking you for help and you can't because you blew out your knees with a ponderous poundage squat. Imagine not being able to pick up your grand-kids because you left your health in Gold's Gym. Imagine not being able to defend your animals and family because you messed up your shoulders showing off in the gym. Imagine needing others to care for you simply because you couldn't check your ego at the door. Keeping goals intrinsic and exercising simply because it is the virtuous thing to do.

Now of course a man can't live his life without challenging himself but you should always assess the risk to reward of an exercise. You also need to assess why you are doing it.

Final Note and When to 'Skip'

Don't let perfection be the enemy of progress.  I understand that the above is a lot and there WILL be scheduling troubles or life will get in the way.  That's okay.  Just extend your training week to 8 days and keep the ball rolling.  For example, if I get home late from work and need to be back at work in 11 hours, I am not training that day.  If I had a completely ridiculous and exhausting day, I will take that day off.  You know the day I mean : the kind where you drive home with the radio off in the car.  The pull-up bar will still be there tomorrow when I'm well rested and have more time to really give that session my all.

Thank You to Paul Wade

Restoring Youth and Function : Bodyweight Is the Foundation : Where Are the Explosive Exercises? : Program Progression : Diet and Nutrition : Mental Strength

 

Restoring Youth and Function

Bodyweight is the Foundation

Where Are the Explosive Exercises?

Program Progression 

Diet and Nutrition

Mental Strength

By Adam Mundorf

Restoring Youth and Function

We are not made of bubble wrap and as my friend Ori Hofmekler says : "Not actively surviving, is passively dying."  It's easy as we age to begin to overly coddle ourselves.  One day we stopped jumping, climbing, playing, running and crawling.  It happens slowly and then all at once.  We must fight against this.  This is my guide for myself and for others who listened to the naysayers.

Bodyweight is the Foundation

Why would you move an external object for exercise when you aren't even able to move yourself? I find many people who look over calisthenics as an easy modality but aren't even proficient in the basics. Some people can't even do a basic push-up or flat foot bodyweight squat. Reaching a certain level in calisthenics proficiency will lead to better performance in weight lifting but it doesn't go the other way. More body awareness has never been a bad thing.

Bodyweight training is the Foundation of physical excellence.

Where Are the Explosive Exercises?

You may be reading this and think : "Adam, where are the explosive exercises?" Great question. Having grown up within the realm of the kettlebell universe, I've done my fair share of swings, snatches, cleans and jumping. I'm not a big believer in explosive exercises. I've listened to countless people who are older, still in good shape and move well. They all tell me the same thing, avoid explosive exercises. I've done probably millions of swings and snatches in my lifetime, I can't see the benefit anymore. Rapidly snapping/extending your joints and throwing around heavy weight is a recipe for issues long term.

I've listened to well meaning practitioners and teachers of S&C, worship ballistic exercise.  These people are beat up.  They have fake joints and arthritis and are in pain.  They will try to rationalize how the years of swinging, hoisting and throwing around heavy weights has nothing to do with their immobility/pain.

It's hard to be wrong and it's even harder to admit it.  Why would you listen to those who got it all wrong?

This comes with a caveat.  Don't be afraid to play games and jump rope.  If a game includes running, jumping and skipping : Do it!  Have fun doing it!  I am not against explosive movements in recreation but in exercise.  That is the difference.

Personal Program Progression

I will list my personal distilled program approach here but the details will be in blogs following this one.  This is my plan for the next decade or so.  Frankly, however long it takes.  All of these programs are my own creation with inspiration from various sources.

• Convict Conditioning (Muscle Rejuvenation)

• Standards in Blog Above

• Kettlebell Slow Strength (Muscle Rejuvenation)

• Reach 5 x 1 32 kg Turkish Get Ups
• Reach 2 x 20 32 kg in the Deadlift

• Passage to Strength rotated with Passage to Muscle (Muscle Rejuvenation/Muscle Buildup)

• Reach a comfortable half bodyweight press (48kg)

• Reach 2 x 20 48 kg in the Deadlift

• Passage to Power (Muscle Buildup)

• Reach a bodyweight press with double bells

• Reach 2 x 20 Double 48 kg in the Deadlift

• Kettlebell Slow Strength - Sinister (Muscle Buildup)

• Reach 5 x 1 48 kg in the turkish get up

• Reach 2 x 20 48 kg in the Deadlift

• Barbell Training (Muscle Rejuvenation/Muscle Buildup)

• Not Sure

Diet and Nutrition

I've struggled with diet and nutrition a lot over the years.  Having grown up overweight, I have an innate addiction to junk foods but I've pretty much conquered that through abstinence.  I can't just eat one!  Anywho here is my approach to diet and nutrition, mainly inspired by Ori Hofmekler.  Ori Hofmekler created the Warrior Diet and was largely responsible for the popularization of intermittent fasting in the early 2000s.  I've corresponded with him often and consider him a mentor of mine.

You'll notice in the above programs there are two separate classification of programs : rejuvenation and hypertrophy.  In my opinion these require different eating styles.  

Rejuvenation 

• Daytime
• Water
• Zero Calorie Caffeine
• Fruits
• Nighttime
• Cup of Whole Milk Yogurt and a Glass of Kombucha
• Salad 
• Steamed Vegetables
• Entree
• Four Times a week
• Eggs with (Optional) Nuts
• Three Times a Week
• Pizza

Hypertrophy

• Daytime
• Water
• Zero Calorie Caffeine
• Fruit with a Simple Protein Drink every few hours
• Nighttime
• Cup of Whole Milk Yogurt with Honey and a Glass of Kombucha
• Salad
• Steamed Vegetables
• Entree
• Three Times a week
• Eggs with (Optional) Nuts
• Four Times a Week
• Pizza

So, as you can see the approach is pretty dang simple.  You keep it light during the day and heavy at night.  This keeps you light on your feet during the day and when the work day is done, you get to go to bed with a full stomach.  You digest while you sleep rather than diverting energy to digestion while you're awake.  I think this makes perfect sense but of course different strokes for different folks.

Then with the rejuvenation eating style, you consume no protein during the undereating phase.  During the hypertrophy eating style, you consume light protein with fruit to get some extra protein and calories in before beginning the evening meal.

You can tell there are no supplements included in this eating style.  This is by design because supplements are so dubious and complicate a simple life.

Mental Strength

Our bodies are as strong as our brains.  I like to focus on a few key things for mental strength : humour, gratitude, positivity and forgiveness.  We must maintain humour throughout our lives, especially about ourselves.  How we sound, look and behave are all sources of humour.  If you can't laugh at ourselves and any situation, you're in for a hell of a time on this Earth.  The next step is gratitude.  Be thankful for what you have, no matter how small.  The fact you're reading this blog right now means you are blessed and lucky.  Be thankful for the small things in life.  Then we have positivity.  Always look on the bright side of life, regardless of your situation.  Maintain a positive energy about you.  Then we have forgiveness.  Forgive people before they have wronged you.  This gives you unbridled strength.  The power you have when you forgive, is unmeasurable and leads to a life of peace.

I like using binaural beats before bed.  I use one for muscle rejuvenation and one for muscle hypertrophy depending on the plan I'm on.  Whether this works or not, I'm a believer in some centering before bed for mental health.

When to Skip

Don't be that guy that can't break his routine without losing his mind.  Don't be that guy who brings Tupperware to holiday dinner or can't enjoy time out with friends/family.  I think major US holidays are good days to eat to your heart's content.  Enjoy the fruits of your labor and eat the foods you want.

We all know the basic holidays, don't go full Catholic or you'll have an excuse to eat like crap everyday of the week.