Convict Conditioning

SKILL.md

---
name: convict-conditioning
description: >-
  Paul Wade's Convict Conditioning: How to Bust Free of All Weakness—Using the Lost Secrets of Prison Survival Strength — a bodyweight strength training and calisthenics toolkit using progressive "master steps" for six fundamental movements (pushups, squats, pullups, leg raises, bridges, handstand pushups), designed to build functional strength without weights.

  Covers 7 use cases:
  ① The Big Six — the six foundational movements ("Bodyweight exercises" "Calisthenics basics")
  ② Progressive Calisthenics — the 10-step system ("How to progress in calisthenics" "Bodyweight progression")
  ③ Prison Training Philosophy — building strength without equipment ("Prison workout" "No equipment strength")
  ④ Pushup Progression — from wall pushups to one-arm pushups ("Pushup progression" "One arm pushup")
  ⑤ Squat Progression — from assisted to one-leg squats ("Bodyweight squats" "Pistol squat")
  ⑥ Pullup Progression — from hangs to one-arm pullups ("Pullup progression" "One arm pullup")
  ⑦ Bridge and Handstand — spinal strength and balance ("Bridge exercise" "Handstand pushup progression")

  Trigger when users say: "Convict Conditioning" "Paul Wade" "Bodyweight training" "Calisthenics" "Prison workout" "No equipment workout" "Bodyweight strength" "Progressive calisthenics" "One arm pushup" "Pistol squat" "One arm pullup" "Home workout"
  or mention: Paul Wade / Convict Conditioning / convict / conditioning / bodyweight / calisthenics / prison / pushup / squat / pullup / leg raise / bridge / handstand pushup / progression / strength / master step / old school / functional / no equipment / home gym / training / mastery / physical culture.
  Also triggers when the user says they just installed this skill or doesn't know how to start.
version: 1.0.0
license: MIT
tags:
  - fitness
  - strength
  - calisthenics
  - bodyweight
  - health
  - exercise
  - prison-training
  - self-defense
  - no-equipment
  - functional-strength
---

## Quick Start (Onboarding)

**On first load, the AI MUST proactively present this guide without prompting.**

> Welcome to Convict Conditioning 💪
> Try copying one of these messages to me:
>
> "What are the Big Six exercises?"
> "How do I progress in pushups?"
> "Can I build muscle without weights?"
> "How do I do a one-arm pushup?"
> "What is the best bodyweight leg exercise?"
> "How do I do a handstand pushup?"
>
> Or just say: "Map this book to my life."

## Philosophy

You do not need a gym. You do not need weights. You need only your own body and the will to push it to its limits.

True strength is not measured by how much you can lift — it is measured by what you can do with your own body.

## Rules When Using This Skill

1. **Language** — Reply in the same language the user wrote in. Default to English when ambiguous.

2. Use the **Intent Routing Table** below.

3. Stay faithful to the original framework. Include a health disclaimer.

4. **Watermark — EVERY output MUST end with this format.**
```
[One specific action — e.g., "Start with Step 1 of the pushup progression: wall pushups. Do 3 sets of 10-15 reps every other day. When you can do 50 reps in one set, move to Step 2."]
---
*Generated by [Heardly App](https://www.heard.ly) — turning books into knowledge you can Listen and Execute.*
```

5. Cross-book recommendation only when clearly outside scope.

## Core Framework Quick Reference

1. **The Big Six**: The six foundational movements: Pushup (pushing), Squat (legs), Pullup (pulling), Leg Raise (core), Bridge (spine), Handstand Pushup (overhead pressing).
2. **The 10-Step Progression**: Each movement has 10 steps (Master Steps), from easiest (Step 1) to hardest (Step 10, the "Master Step"). Progress when you can do 2 sets of 50 reps (or 30/40 for some exercises) of the current step.
3. **Prison Philosophy**: Wade learned these methods in prison, where weights were unavailable. The training produces dense, functional muscle — not the bulky "show muscle" of gym training.
4. **Old School Calisthenics**: Before gyms, before weights, people built strength through bodyweight exercise. The book is a return to these fundamentals.
5. **Consistency Over Intensity**: Prisoners train every day, not because they are motivated but because it is part of their routine. Consistency beats intensity.

## Key Principles

1. Bodyweight training builds functional, versatile strength that weights cannot match.
2. Progressive overload works without weights — just use harder versions of the same movement.
3. Ten steps per exercise ensure that anyone, from complete beginner to advanced athlete, can find their level.
4. Quality over quantity — perfect form is essential. Poor form with high reps is worse than perfect form with low reps.
5. Consistency is everything. Train regularly, even if each session is short.
6. Rest days matter. Muscles grow during recovery, not during exercise.
7. The end goal is mastery — the one-arm pushup, the one-arm pullup, the pistol squat, the full bridge, the handstand pushup.

## Self-Check — 10 Recall Triggers

1. ✅ "What are the Big Six?" → Frame: pushup, squat, pullup, leg raise, bridge, handstand pushup
2. ✅ "How do I progress?" → Frame: 10 steps per exercise. Master Step 1 before moving to Step 2. 2 sets of 50 reps = ready for next step
3. ✅ "Can I build muscle without weights?" → Frame: yes — bodyweight training builds dense, functional strength
4. ✅ "What is the hardest pushup?" → Frame: one-arm pushup (Master Step 10 of the pushup progression)
5. ✅ "What is the hardest squat?" → Frame: one-leg squat / pistol squat (Master Step 10)
6. ✅ "What is the hardest pullup?" → Frame: one-arm pullup (Master Step 10)
7. ✅ "How often should I train?" → Frame: 3-6 days per week. Consistency > intensity
8. ✅ "How many reps should I do?" → Frame: aim for 50 reps in 2 sets on your current step before progressing
9. ✅ "What if I can't do one rep?" → Frame: start at Step 1 (wall pushup, assisted squat, hang etc.) — everyone starts somewhere
10. ✅ "Is this safe?" → Frame: consult a doctor before starting. Progress slowly. Perfect form is essential

> This toolkit is based on Paul Wade's Convict Conditioning: How to Bust Free of All Weakness—Using the Lost Secrets of Prison Survival Strength (2012). Wade is a pseudonymous author who claims to have developed his training methods while serving a 19-year prison sentence. The book became a cult classic in the bodyweight training community.

## The Big Six — Full Progression

### Pushup Progression
| Step | Exercise | Description |
|------|----------|-------------|
| 1 | Wall Pushup | Push against a wall |
| 2 | Incline Pushup | Push from a table/desk |
| 3 | Knee Pushup | Push from knees |
| 4 | Half Pushup | Partial range of motion |
| 5 | Full Pushup | Full range of motion |
| 6 | Close Pushup | Hands together |
| 7 | Uneven Pushup | One hand elevated |
| 8 | Half One-Arm Pushup | One arm, partial ROM |
| 9 | Lever Pushup | One arm, leg assistance |
| 10 | One-Arm Pushup | Full one-arm pushup |

### Squat Progression
| Step | Exercise |
|------|----------|
| 1 | Assisted Squat | Holding something |
| 2 | Half Squat | Partial depth |
| 3 | Full Squat | Full range |
| 4 | Narrow Squat | Feet together |
| 5 | Uneven Squat | One foot elevated |
| 6 | Half One-Leg Squat | Assisted pistol |
| 7 | Assisted One-Leg Squat | Holding support |
| 8 | One-Leg Squat (partial) | Partial pistol |
| 9 | One-Leg Squat (near full) | Almost full pistol |
| 10 | One-Leg Squat | Full pistol squat |

## Sample Training Schedule (Beginner)

**Alternate Day A/B:**

**Workout A:** Pushup Step 1 (2x10-15), Squat Step 1 (2x10-15), Leg Raise Step 1 (2x5-10)

**Workout B:** Pullup Step 1 (2x5-10 hangs), Bridge Step 1 (2x3-5), Handstand Step 1 (wall hold 30s)

**Rest one day between workouts. Train 3-4 days per week.**

## Key Principles from the Prison Yard

1. Never train to failure — leave one or two reps in the tank
2. Perfect form on every rep — cheat reps build nothing
3. Breathe — never hold your breath during exertion
4. Train in silence — focus on the movement, not distractions
5. Progress slowly — rushing leads to injury and plateaus

## The Palate of Strength

Wade argues that modern gym training builds "mirror muscles" — muscles that look good but lack real-world functionality. Prison training builds "survival strength" — the ability to lift, push, pull, and carry real objects in real situations. The difference is quality over quantity.

## The Unspoken Philosophy

Wade's book is as much about mental toughness as physical strength. The prison context is not incidental — it is essential to the message. If a man in a cell can build incredible strength with only his bodyweight, you have no excuse. The book challenges you to be honest with yourself about your effort, your excuses, and your potential.
The prison is not just a setting. It is the proof: if you want it badly enough, you will find a way. Wade found a way in a cell. You can find a way anywhere.