Sports and Fitness

Take Paul Wade's Prisoner Training course

"My name is Paul Wade and, unfortunately, I know all about life behind bars. I was first incarcerated in 1979 and spent nineteen (out of twenty-three) years in prisons such as Angola (also known as "The Farm") and Marion, a hell built to replace Alcatraz.

During my last sentence, I was given the nickname Entrenador, which means “coach” in Spanish. All sorts of young people came to me with a request to turn them into strongmen in the shortest possible time.

For six years in a row, I won the annual Angola Prison Push-Up/Pull-Up Championship, even while working full time. All the prison conflicts I was involved in ended very quickly because my power was explosive and dangerous."

This is an excerpt from the book. It was written by Paul Wade, a convict with 20 years of experience and a man who, in his own words, can do 50 pull-ups on one arm. His own body weight is all that an American prisoner had in prison before gyms with dumbbells and barbells appeared there. However, the lack of exercise equipment did not stop people locked in cramped cells from building bodies like ancient Greek statues, says Wade.

The program is attractive with its clear system. There are only 6 exercises and each has 10 difficulty levels - from elementary to master level.

1. Push-ups (from wall push-ups (1 lvl) to one-arm push-ups (10 lvl))
2. Squats (from leg raises in the birch tree position (1 lvl) to squats on one leg (10 lvl))
3. Pull-ups (from vertical pull-ups (1 lvl) to one-arm pull-ups (10 lvl))
4. Leg raises (from booklet (1 lvl) to hanging straight leg raises (10 lvl))
5. Bridges (from short bridges - pelvic lift while lying on your back (1 lvl) to double-support bridges (10 lvl))
6. Handstand push-ups (from headstand against a wall (1 lvl) to one-arm push-ups (10 lvl))

It all starts with the most basic exercises, for which you don’t need any sports equipment at all (you’ll even need a horizontal bar in about two months). But these seemingly simple steps are very important for success in developing strength at advanced levels.

It would be interesting to conduct such an experiment on myself - if I do everything according to the system, will I be able, for example, to do at least 1-2 pull-ups on one arm?

Completion Criteria

Reach level 5 in all exercises and level 10 (master) in at least 3 out of 6

Personal resources

CMS in bench press

Environmentally friendly goal

Will help you achieve new personal records without harm (and even benefit) to your health

How to train for the benefit of body and spirit, and at the same time not be afraid of muscle sprains and tears? Training the body according to the principles described by Paul Wade is of interest to many athletes and beginners. The system is also used by many gymnasts to develop strength. However, you won’t be able to build muscle like in bodybuilding.

According to the book, you can train practically from scratch, just as Paul himself began, who ended up behind bars at the age of 22.

Paul Wade "Training Zone"

The book "Training Zone" (in the English version it sounds like "Prisoner Training") was written by Paul Wade, who spent 20 years in prison. During his time, the guy learned to do 50 pull-ups on one arm.

Paul didn't look like an athlete at all. In his youth, he was thin and physically weak. But thanks to the advice of a former Navy SEAL and constant training, he was able to develop muscles and reach the level of a master athlete.

According to Paul himself, thanks to such exercises you can become as strong as athletes in Olympic competitions.

The whole method is built on one principle - you need to train without any weights, without “iron”. Only your own body weight is used.

Paul teaches you how to get stronger by doing exercises the way old school gymnasts did them.

Description of exercises. Levels

So, how to become more resilient using the methods proposed in the book? All exercises are safe. And if you are completely new to the sport, torn ligaments will not threaten you. Training involves a very slow progression of loads.

The entire workout is based on only 6 exercises, each of which gradually becomes more difficult. There are 10 difficulty levels to complete, however, if in some exercises the 10th level is not given, you can stop at the 9th or 8th. It all depends on desire and opportunity - this is the motto that Paul Wade's "Training Zone" puts forward. Exercise shouldn't be demotivating.

The author claims that the 1st and 2nd levels are accessible to everyone - these are exercises for pull-ups, squats, push-ups, handstands, bridges and hanging leg raises.

How to start training? Are additional devices needed? Paul Coach Wade himself used only the bars of a prison window as a horizontal bar. The wall served as a support when doing the handstand. Subsequently, he began teaching other children using his own method. His system is remarkable in that nothing is needed other than the determination to do the exercises every day.

You can only take a towel with which you will belay yourself with your free hand when you move to level 8 in 1-arm pull-ups. When you do push-ups from the floor and try to remove one hand, for balance you first need to put a support under the other hand - a couple of books or a ball.

Advantages and disadvantages of training according to the Paul Wade method

Are there any downsides to Paul Coach Wade's training system, the "Training Zone"?

Still, the author himself, when starting training, was not familiar with the masters of sports and did not know the anatomy of the muscles. There are some shortcomings in his system, which, of course, are noticed by those who have been working in sports for many years. But still, no one denies that the developed system works.

Let's start with the advantages.

• The book that Paul Wade wrote, The Training Zone, is written in absolutely accessible language. There's even a little humor to keep the language alive.
• Old school training is suitable for absolutely everyone. Many girls who love strength sports also train.
• The author correctly argues that it is impossible to burn fat locally. Full work of all muscles is required.
• A competent system of load progression for complex exercises is provided.
• The main thing in the system is consistency and motivation. Therefore, you should not skip any of the levels, even if the 1st level seems too easy. The author insists that demotivation should not be allowed. And if an exercise of the 3rd or 4th level is difficult, it is better not to rush and stay longer at the 2nd level.

But the disadvantages are the following:

• Vague principles of exercise repetition.
• Not mentioned in the book is the possibility of lower back pain due to the bridge. Of course, the back muscles also need to be trained, like others, but you need to do easier exercises first.
• There are inaccuracies in terminology. Some muscles are named incorrectly. Perhaps these are translation errors.
• Standing upside down push-ups are too difficult an exercise.

This type of squeezing can be performed by masters who have dedicated their entire lives to training and education. But for many others it is better not to do this exercise at all.

It should be noted that there is a lot of useful information in the book for the future athlete. But you still need to look for additional information from books by other authors.

Who is the exercise suitable for?

What readership is the book aimed at? Everyone can benefit from reading The Training Zone. Both teenage boys and mature men, starting to exercise according to the proposed scheme, will only bring benefits to their body.

Paul Wade not only talks about building endurance and developing strength, but also focuses on a healthy lifestyle and nutrition. In fact, a person who smokes cigarettes will not be able to advance in sports. His lungs will not allow him to bear the load.

It is also important to have the right nutrition. The author himself affirms this principle in one of the chapters of the book - “Fitness and strength are meaningless without health”!

Continuation of the book

In addition to this book, another book by Paul Wade has been released - “Training Zone 2”. It talks about how to recover from stress. After all, it is possible that during training there may be stretches of muscles and tendons. They train at the same time. Everyone involved in sports knows this.

There is also a 3rd part of the “Training Zone”. The book is called “Explosive Calisthenics”. It is written for all those who want to train. Moreover, it does not matter what a person’s weight is or how fast his metabolism is. With consistent training, you can develop flexibility, endurance, and get a good stretch. And of course, you can lose excess weight.

"Training Zone" by Paul Wade. Reviews

The attitude towards the author and his program is ambiguous. For those guys who train on their own, without the help of coaches, Paul Wade's advice really helps them become stronger. Moreover, training with your own weight cannot lead to severe damage to muscle tissue, as is the case with training with additional weight.

But those masters who have trained in gyms and have truly professional training are skeptical about Paul’s technique. Using additional weight and working out on special machines in the gym can also be useful, although the author of the book denies this.

Training area. Secret physical training system

DISCLAIMER!

This book is intended for informational purposes. This is not a biography. The names, stories and circumstances in which they occurred described in this book have undergone complete or partial changes. Despite this, the author claims that the methods, ideology, as well as all the principles of exercises within the framework of this technique are effective. Use them and become the best.

Preface........................................................ ...............................................4

PART I. PREAMBLE

01. Introduction. Journey of Power................................................... ................8

02. Old school gymnastics.

The Lost Art of Strength........................................................ .................16

03. Prisoners Manifesto: Training

with its own weight and modern methods...................................26

04. Prisoner training. About this book........................................36

PART II. BIG SIX:

POWER MOVEMENTS

05. Push-ups. Armored Chest

and steel triceps................................................... ........................46

06. Squats. Lifting force................................................... ...............80

07. Pull-ups. Powerful back and biceps....................................................118

08. Leg raises. Six hellish dice................................................... ..154

09. "Bridge". The Battle for the Spine......................................................... .......190

10. Handstand push-ups.

Healthy and strong shoulders.................................................... ................226

PART III. SELF TRAINING

11. Wisdom of the body. Iron rules................................................... ....261

12. Training. Training programs........................................................ ..277

Acknowledgments........................................................ .........................................

Preface

Sometime in 1969. The brash Cambridge student sat hunched in reverent silence as two saffron-clad Tibetan Buddhist monks lectured him on the mysteries of meditation and enlightenment.

The monks radiated peace and lightness. There was a sparkle of humor in their eyes, as if they were telling a joke whose meaning only they knew. “Everything is fine, nothing matters,” they seemed to imply. Their words filled the young man's mostly empty head as his mind raced from one troubled thought to another.

One monk began to talk about the inner freedom that arises from the practice of deep meditation. The monk used an analogy: “You can be locked in a prison cell, even chained, and at the same time remain free within yourself. No one can take away your inner freedom.”

The student jumped up from his seat with an angry cry. “How can you say that? A prison is a prison, shackles are shackles. There can be no freedom there, because you are being held there against your will!” A deep string of his soul was touched, forcing him to resist the monk's analogy.

The monk smiled affectionately at the young man. “That's a good question,” he said with absolute sincerity and without the slightest hint of irony. And the monks continued their conversation, like a river bending around a boulder on its way.

Forty years later. year 2009. The young Cambridge student became wiser and softer in his judgment. He launched a dynamic and rapidly growing publishing house called Dragon Door Publications - for those who want to achieve physical perfection.

And I'm about to introduce the world to one of the most exciting books I've ever read. This is a book about prison. This is a book about freedom. This is a book about survival. This is a book about humanity. This is a book about strength and power. This is a book that belongs to our military, police, firefighters, all those who protect our country. This is a book for universities and colleges. This is a book for professional athletes and for shapeless office rats. This is a book for housewives. This is a book for old farts who want to turn back time. This is a book for those who seek the secrets of the ultimate power of survival.

This book was written by a former prisoner who was imprisoned for twenty years; he was imprisoned in some of the harshest prisons in America. Forced to survive. A person deprived of everything except his body and mind. A man who decided to develop himself and create his own freedom so that no one could influence him. Freedom of a strong body and a strong mind.

This book is called Prisoner Training.

Prisoner training? How and why does Dragon Door dare to publish a book with such a title? Surely this is some kind of triumph of crime, how did it earn the attention of one of the leading fitness publishing companies?

Paul Wade was first convicted in 1979 and spent nineteen years in the most terrible and brutal US prisons - Angola and Marion.

Having first been behind bars at the age of 23 - lanky, thin, not particularly physically strong by nature - Wade realized that the easiest way to avoid becoming someone's "six" was to become strong, and quickly. A fellow inmate—a former Navy SEAL—taught Wade the basics, which helped him gain some muscle mass.

Daily training in the cell made him more resilient, but he persistently achieved more and did not stop constantly learning from everyone he could find around him - from gymnasts, soldiers, wrestlers, weightlifters, yogis and even doctors. Over the years, Wade collected advanced techniques and valuable tips, which he later incorporated into his system. Experimenting on himself, he did not rest for a single day and, as a result, was always in excellent physical shape. Any incident he was involved in would quickly collapse - his power was explosive and dangerous.

During his last imprisonment, Wade was given the nickname Entrenador, which means “trainer” in Spanish, as convicts constantly approached him with requests to teach them how to train in order to become strong and resilient in a short time. So he became a trainer for hundreds of prisoners. The experience that Wade gained from this was invaluable and allowed him to refine his system so that it was equally effective for different body types and metabolic levels and did not depend on the level of training.

Books (2)

Training Zone 2: Advanced Physical Training Techniques

The sequel to Paul "Coach" Wade's iconic TRAINING ZONE, this book focuses on advanced bodyweight training techniques to develop extreme strength and muscle.

The book provides exercises to strengthen the muscles of the fingers and hands, spine, neck, forearm, calves and feet, as well as the comprehensive development of joints. The proposed exercise system includes one-arm towel hangs, finger push-ups, flags, wrestling and front bridges, joint strengthening and stretching routines, as well as a separate section with tips on nutrition and recovery from injuries.

Training area. Secret physical training system

These books are the quintessence of knowledge about physical culture, training methods, health and beauty. On the one hand, it tells about the history of the emergence of methods for developing human strength and their significance, and on the other hand, it represents a full-fledged step-by-step system for the development of physical abilities, with a detailed description of exercises and implementation schedules.

What is this book about? About freedom. About survival. About humanity. It was written by a former prisoner, a man who had been imprisoned for more than twenty years. A man who has been in the grindstones of America's harshest prisons. A man forced to turn to strength to survive. A man deprived of everything except his body and soul - and who decided, no matter what, to develop and gain his personal freedom, which no one could take away from him. Freedom of a strong body and strong spirit.

Reader comments

Dmitriy/ 06/10/2019 I study from books, I compose programs, it really teaches me how to start and rehabilitate after injuries

Archie/ 01/15/2019 I can only say, or even add more!!! Anyone who is strong in spirit can work on these series of books!!))) not everyone reaches the end)))) tested on N number of people)))) he himself is in perfect shape))) thanks to these books)))

Zhekos/ 07/23/2017 for 5 years while he was sitting, he pumped up. I really respect the author. book VO!

crippled/ 05.22.2017 Of course, you can say all sorts of things, for example that the system is bullshit, but gentlemen!!! How about some work?

Yusup Dzhumakuliev/ 04/18/2017 Before my friend dropped this book, I managed to get a huge number of injuries. Although I was considered a local expert, I always followed fashionable ideas - exercise machines, methods of training, etc. With this book, a new life began for me: self-confidence appeared, the body became not a burden, but a support, life too :)
It is difficult to overestimate the help of the book. She not only helped physically, but also to educate my spirit, strengthen my mind, mind, consciousness. Now I feel like a truly complete person. I'm glad I came across this book. Thank you

ago/ 12/8/2016 I am 59 years old, weight - 73 kg. All my life I smoked - that's all, I drank - that's all, I ate - just on opiates. At 58, I gave up everything and started studying using this book. In 8 months I reached the 6th level of the Big Six. L E T A YU! The "GTG (Nerve Lubrication) System" helps a lot.

Sergey/ 12/5/2016 I thought for a long time about what was special about this book. Then I understood. It can be recommended to absolutely any person who wants to start taking care of their physical health. Yes exactly. You can even give it to a pensioner who would like to strengthen his body. Basic levels of exercise are accessible to the vast majority of people.
Then, of course, you can go to the gym if you wish or continue reading more “advanced” literature. But although this book is basic in nature, at the same time it is not simple and not naive - if only because it gives a program by which you can work throughout your life so that your body is in good functional condition.

Coffee/ 11/15/2016 The wisest book. It comes first. Behind her are Pavel Tsitsuli, Joe Friel, Siluyanov. I've been doing it for a year. The shoulder and elbow injuries have finally healed. It really works. You can read and re-read twenty times. I constantly find new thoughts in what I have previously read. A huge amount of experience has been invested. Exercise machines appeared relatively recently and are very profitable as an industry in fitness clubs and sports nutrition. But physical strength and health with exercise equipment are not very close. I found and downloaded all of Paul Wade's books. But I'm still patiently working on the first book. It's sad that most people don't need this. Independent reflection is the province of a small group of people searching. The rest live in a world of clichés. And they live much happier than me) Good luck to everyone in finding themselves!

Denis/ 11/15/2016 The first book is simply magnificent. A consistent program of 6 exercises for all muscle groups of the body from beginner to advanced levels. I have been practicing it for 3 years, in half of the exercises I reached level 10, and now I have excellent physical shape and an athletic figure. I didn’t know there was a second book, I’ll read it.

Paul/ 09/14/2016 The system is super, and about books, whoever is dissatisfied with books, get up your ass and act, or is it better to go to fitness clubs and just throw away money, this is the best system for functionality

Alamar/ 03/26/2016 Of course I apologize! But gentlemen, if everyone is so smart and everyone knows everything, then we don’t read your books. And the man collected in a heap and released a bunch of copies of books and, in addition to physics. health has a lot of money!

Fighter/ 03/11/2016 The system really works.

Paul/ 02/19/2016 Working. I checked it personally.

Nikolai/ 09.20.2015 Guys, you need to study, and not wag your tongue.

Weightlifter/ 09/2/2015 I read both books and liked them. Paul Wade released a new
great book about calisthenics. Another interesting book: Solitary fitness. author Charles Bronson. Good luck with
training!

Paul Wade is the author of a famous training system, the foundations of which go back to ancient times. This is how our distant ancestors trained when there were no specially equipped gyms with various types of equipment. Now many prisoners train this way, who also do not have the opportunity to go to the gym, and often have only improvised equipment and their own weight. This is exactly what the article will discuss.

Biography of Paul Wade

So, what can we say about the personal life of the author of books about training under prison conditions? There are no details or exact data, it is only known that Paul Wade was already in company with criminals as a teenager, which led to his first prison sentence at twenty-three years old. This is where his school of survival began; fortunately, on his way, Paul met worthy people - masters of physical improvement and survival.

However, Paul Wade himself began the search path, becoming interested, as it turned out, in the ancient training system. He learned from many people, gaining experience and building his own training system. He subsequently conveyed all the experience in several books that he wrote after his release. It is about them that we will talk in the article, as well as about the philosophy of developing muscle mass using only your own weight.

Books written by Wade

Now consider what Paul Wade wrote. The books have the following titles:

• “Training zone” in two parts.
• “Calisthenics. Workouts without iron or equipment. Strength, endurance, flexibility.”

From the cycle about the development of your body, it is devoted to the historical aspect. It talks about how ancient athletes trained when there were no gyms or modern methods of pumping up muscle mass. There was only one’s own physical strength and some available materials, thanks to the use of which a person developed his own without building up crazy muscles. At the same time, the athlete had real inner strength.

And, of course, this book talks about exercises and how to start practicing, especially if you are a beginner. The system is described in stages, each exercise is described in detail, what load it carries, on which muscles and how to perform it without harm to health.

The second part of the book, “The Training Zone,” goes deeper into body training. It talks about more advanced exercises that put more stress on the body. But they must be completed only after the previous stages have been completed. This book also covers nutritional issues and describes in more detail the strengthening and development of joints, neck, spine, and muscles in various parts of the body.

Another book by Paul Wade “Calisthenics. Workouts without iron or equipment. Strength, endurance, flexibility.” It talks about such a training method as calisthenics. Effective exercises for gaining body strength and flexibility are shown. It is based on prison conditions and opportunities that can be adapted to the conditions of free life.

Wade's Training Philosophy: Old School

Now we should talk about the philosophy that Paul Wade describes in his books and methods. For him, it became a way of life due to the circumstances. Developing and strengthening the body in survival conditions has led to some realizations and revelations. Meeting teachers along the way who trained according to the old school method, he learned from them.

Wade came to the conclusion that consistent gymnastics is what will allow you to achieve physical perfection, and is less traumatic for the body. It is more tailored to the individual (his joints, ligaments and muscles), and also allows for real strength and athletic ability. In the modern world they have forgotten about this; very few people use such gymnastics. However, there is a place where similar techniques have been preserved. Training prisoners is difficult because they do not have special equipment for this. Thus, you have to use available materials and try to survive. This is exactly what gymnastics can do using old methods.

Famous historical gymnasts and athletes

The Paul Wade system is an ancient training program that ancient athletes and strongmen used to gain strength. Of course, the system as such may not have existed, or it may have been compiled by each person for himself. Be that as it may, it was this method of training that gave results not so long ago, when there were no special gyms for building strength and muscle mass.

What people inspired Wade to continue working on himself? In prison he met Joe Hartigan, who was over seventy years old. He did not lose his strength even at this age. Joe talked about another strong man - the Mighty Atom. He was a famous strongman in the world who lived in St. Louis in the thirties of the last century. It was real even at eighty years old. He could break chains with his bare hands, screw a screw into a pine board. Wade conveyed his philosophy and training methods in his book.

The author of the book looked for mentions of this training method in ancient sources. For example, gymnastic exercises were part of the training arsenal of the great Spartans, who defeated armies of superior numbers. Gymnastics was also popular in Ancient Rome. It should be noted that it was relevant until the first half of the 20th century.

Wade training program

What is special about the system that Paul Wade proposes? It is based on the fact that it uses natural and rhythmic movements, a small investment of time and full-fledged strength training without special devices. It should be noted right away that this is not a quick way to achieve what you want. In order for the results to be visible, you need to exercise regularly and, most likely, throughout your life.

So, in the first book, Wade suggests working with only six basic exercises, which should be started at a basic level, and for everyone. Each is performed in a 2-1-2-1 rhythm (for example, push-ups): lower the body for two seconds, hold for one second, raise for two seconds, then hold again for one second. This principle should be used in all exercises.

You should repeat as much as you can do perfectly. At first, ten is enough. Do only two approaches. As a result of completing the exercises, you will reach the Master level (according to the interpretation of the book). In this case, you can diversify the basic exercises with strength tricks.

The second part should be started only after achieving excellent results. A good addition to the previous knowledge will be additional chapters that talk about how to return damaged muscles and joints to normal.

Conclusion

So, if you want to gain real strength, you don’t have time to go to the gym, then turn your attention to the “prisoner training” method. You won't get quick results, but you will always be in shape and maintain your health.