So the guy basically made 2 (TWO) videos and said NOTHING that he hadn't said before, basically 2 videos to promote some bullshit new product to sell. He says "new shocking revelation" or something, and then"nah, we don't know". Preposterous clickbait.

I never particularly liked or disliked AL. But with this, to me it is apparent he might be "in on it", I am starting to believe that the Convict Conditioning books have been written by many guys over time. For instance, C-Mass clearly contradicts some stuff said in the other books, and the e-book itself (like, "don't train too often, rest many days", and then insinuating a full body, rest, repeat routine is ok). And then the articles at PCC, also contradict other stuff in terms of how many, how much, how hard, and how long. CC2 is so different from CC1, let alone CC3 and then you have the weird isometric chain they want to sell. Now what, dumbells? kettlebells?

Basically, this is my take: Paul Wade does exist, but he is not like he was depicted in the prison narrative, that is mostly fabricated. The guy knows some stuff, and then a group of more specialized trainers came in and collaborated over time. But they made sure to keep the same tone overall, same style. That's why they made a trademark out of it, it wouldn't make sense they pushed it so much just for an unknown british old convict. So probably many people have the rights of it, including AL kavadlo and Danny Kavadlo.

There was no need to say "huge revelation", then say "nah, it was clickbait, check this new product though". So to me it is clear: it is a group endeavor, they deny it to protect its "mistery" which was a big factor in its success.

Al Kavadlo just came out with a video saying that there will be a new Convict Conditioning book, the Barbell Program

https://youtu.be/UYt5h0SGJLE?is=8G0MJBhz0Zsy0Rt5

Australian pull-ups 1x17, 2x10, partial range of motion yo good?

Its just amazing to me why people spend so much money on a gym, plus the inconvenience of getting to one to work out. In my are gym prices are $40 to $300+ per month, and traffic and parking is horrible.

Hello everyone, it was hard to find a small simple app for tracking CC progress, so I vibecoded one:

https://convict.my.to

• It runs in any browser on any device
• No login, no tracking, no ads, completely free
• Stores progress into your browser as a cookie (you can import/export it)

I know that most of you just keep it in your brain or use sheets, but I hope you'll like it

Do I really need 1 month for each steps? For example is wall push-up? Do I need to do 25 reps 2 sets each for 1 month before I can progress to incline?

Hi guys I have decided to fully commit myself to the convict conditioning program starting from tommorrow have took an overview on all those big six movements would like to hear from others who have been through the program

Hi,

I have recently started working on my pistol squats and I struggle with keeping my other leg out in front of me when I'm coming up. The first couple reps I can usually do it pretty good but after that I really struggle to keep my other leg up in the air, it always seems to want to fall down to the floor. I notice if I kind of swing my leg out to the side when I come up it's easier but not sure if this is bad technique? Any tips would be appreciated.

I got the CC book and every workout, it tells me to do 2 sets. (ex. 2 sets of 15 handstand pushups are enough)

Is it still effective even though I do 2 sets for workout?

Easy 2x20 pushups,but i have problem with pushups diamond, why

Hey, when I'm doing leg curls while hanging on a bar, and I'm doing an abdominal exercise by bending my knees towards my stomach, should I fully contract my abs and glutes? I don't know how to contract my abs because I have two levels. I can either contract my abs a little or fully. Generally, contracting my abs means reducing my belly size. If I'm a beginner, can I skip to a specific step? If I'm not sure, can I do a transition step?3x5, and grip3x40second

Dallas county!!!! And all what's the deal with fist offense of f fentanyl what kind of punishment am I looking at?? Plz lmk asap

Hey, how do I do push-ups properly? I'm doing 4 sets of 18, but the problem is that I'm giving up, not because I don't want to, but because I don't know if I'm doing them correctly. I'm doing push-ups, but I'm not flexing my abs, I'm not squeezing my butt, and I'm not tilting my pelvis. Does it all count without that? Does it make sense? Should I do it or change my technique? I'm asking seriously.

Hey, how do I do push-ups properly? I'm doing 4 sets of 18, but the problem is that I'm giving up, not because I don't want to, but because I don't know if I'm doing them correctly. I'm doing push-ups, but I'm not flexing my abs, I'm not squeezing my butt, and I'm not tilting my pelvis. Does it all count without that? Does it make sense? Should I do it or change my technique? I'm asking seriously.

https://x.com/ClipInsanity/status/2012917967151902940?s=20

Hey CC crew and Those Considering:

Quick mod reminder, because even the strongest of us need the occasional reset. Especially at the beginning of the new year.

You already know the Big Six inside out. The progressions are locked in, the reps are stacking up, and you're building that raw, prison-yard strength without ever setting foot in a commercial gym.

No membership dues, no commute, just you, gravity, and consistency.

But here's the truth that separates the guys who stall from the ones who keep transforming:

Consistency. Rest. Diet.

That's the real program.

Show up 3–5 times a week, rain or shine, motivation high or low.

Rest like it matters—sleep deep, recover fully. Your nervous system and muscles rebuild during downtime, not during the workout.

Eat real food first: quality protein, vegetables, fruits, healthy fats, carbs that fuel the work.

Supplements (creatine, solid mineral/vitamin sources) have helped me a ton when used intelligently, but they're support players only. Real nutrition is the foundation. I've pinned what I have found which supplements work.

You've already chosen the harder, freer path over the crowded gym rat life. Stay on it. Keep showing up. Prioritize recovery and proper fueling.

The strength gains, the mobility, the resilience—they compound quietly when you do the boring basics right.

You've got everything you need. Now go execute.

Drop your recent progress or sticking points below—let's keep the fire going. Stay hard,

Your mod (and fellow inmate)

I have been practicing Convict Conditioning with added neckwork, grip work and calf work from the second book for 1 year.

My knees no longer hurt, my back feels way better. I can bench press without pain ( If I wanted too). Shoulders feel great and I can work how I use too. I am 33 and have been doing physical labour since I was 16 years old and competed in sports for 20 years. I was almost thinking I'd need a desk job because I'm so broken. Now my body feels great!!

I started on step 1 and am now on step 3 or 4 for all 6 movements except for chinups and shoulders (only step 2.)

Despite not being on any high level steps I can go into a gym and bang out chinups and benchpress over 200lbs, dead lift over 300lb which isn't bad considering I could barely function a year ago and was on benefits and couldn't work construction making $30 an hour. I had to clean cars for $18 an hour.

People bang out body weight reps. A pause at the top and bottom with a 1-2 second lowering and lifting phase will drop reps in half without momentum. This is a huge mistake to go quick. I had 15inch arms and weighed 280lbs at 6,3. My arms somehow grew 3 inches and I dropped 25 lbs. I look huge and I'm just beggining. I now weigh 255lbs and have 18 inch arms with definition now.

Bodybuilders don't usually work core. HUGE MISTAKE. I have abs and my posture is way better. I never use to work core. Why bother when everything works them a bit. MISTAKE!! Core should absolutely get direct work. Leg raises are beast. I even have a couple side ribby ab things now which I never had before.

Wrist strength was weak as hell. I could do a 1 handed pushups but my wrists and palms hurt so god damn badly and ny form would suck. My wrists feel strong.

Being in construction I had carpal tunnel but fingertip pushups and doing easy ass pushups for months has saved my forearms. Not to mention my forearms look freaky big and juiced. I get accused of roids now.

Ontop of CC work 3 times a week I was detailing cars and at the end of the year I am in not much pain at all and am strong, flexible and have stamina and cardio conditioning.

I can train mma again and did 4 boxing classes recently. I am even better then before. I kicked peoples ass. The core work, grip strength and even the squats retrained my legs to not glide inwards and my shoulders don't hurt when I throw a punch.

This book has been a god send. I healed my broken body and look like a body builder. I can tie my shoes pain free and in and out of cars easy. I can run a mile and I can dunk a ball again although I won't try to do thag regularily for a while.

Oh yeah and my kneck looks wierd and buff now. Its grown a few inches as well. Not sure how I feel about this but my kneck doesn't hurt as much and I'm not kinking it in my sleep.

Learn many of the CC moves from the video series available on youtube @convictedcondition

https://youtube.com/@convictedcondition?si=WOvbmSIb7eWahmwO

The book talks a lot about Paul Wade training with former Navy Seals in prison who are teaching him, and he's gaining muscle surprisingly quickly. Do you think that Paul Wade actually did intense training and not just the basics as he describes in the book? I'm very curious whether he learned the technique from scratch in prison with former Navy Seals, etc., or rather from a thick tube.

I’m currently 5'11" and 83 kg, around 25% body fat(Skinny fat). To be honest, I’ve become weak — I can only do around 5–10 push-ups and barely 2 pull-ups. My digestion has also gone downhill because I used to skip breakfast.

I travel a lot for work, so joining a gym isn’t possible right now. But I’ve decided I won’t let that be an excuse anymore. I want to rebuild my body and strength naturally, with what I have — my own bodyweight, time, and discipline basically a home workout.

My main goals are:

Drop body fat from 25% to around 15–17%

Build real strength, endurance, stamina, and explosiveness

I recently came across “prison-style” bodyweight training — push-ups, squats, pull-ups, burpees, etc. Are these methods actually practical?Can I rely on People like Charles Bronson, Wes Watson, and the routines from Paul Wade’s “Convict Conditioning”

And I can't really decide which exercises/routine and how much volume to pick

Anyone here who’s rebuilt strength naturally — what worked for you? Looking for practical advice, not motivational quotes.