Training area. Secret system physical training

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 exercise within 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 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 tenderly 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's training system allows you to:
- quickly build up muscle mass
- emphasize muscle relief
- gain strength, flexibility and stretching

The training system is equally effective for different body types and metabolic levels.
Does not depend on the level of training.

1. Training area. Secret Physical Training System (2013)

This book is 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.

2. Training zone 2. Advanced physical training techniques (2014)

The sequel to Paul "Coach" Wade's cult classic 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 comprehensive development joints.

The proposed system of exercises includes hanging on a towel with one hand, finger push-ups, flags, wrestling and front bridges, joint strengthening and stretching complexes, as well as a separate section with tips on nutrition and recovery from injuries.

3. Training zone 3. Explosive calisthenics (2016)

The third part of Paul Wade's legendary "Training Zone" is dedicated to unique technique bodyweight work, which is known as calisthenics. Paul spent nineteen years in the most terrible and notoriously cruel prisons in the United States - Angola and Marion. It was there, in the absence of special “hardware” and training equipment, that he formed a system of exercises for rapid development physical strength and endurance.

Paul Wade offers his training system, which allows you not only to quickly build muscle mass, emphasize muscle relief, but also gain real strength, excellent flexibility and stretching. His system is equally effective for various body types and metabolic levels and does not depend on the level of training.

4. Training without hardware and exercise equipment. Calisthenics (2015)

Paul Wade spent nineteen years in the most terrible and notoriously cruel prisons in the United States - Angola and Marion. It was there, in the absence of special hardware and exercise equipment, that he formed his own unique system of exercises for the rapid development of physical strength and endurance.

Techniques that use only bodyweight exercises are called calisthenics. Athletes' training must be subject to special rules so as not to turn into a banal set of unsystematic and meaningless exercises. Improper load can cause pain or discomfort in the back, shoulders, elbows, and knees.

“How often you train doesn’t matter at all; what matters is how often you make progress.” - Paul Wade

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This book is 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 execution 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.

On our website you can download the book “Training Zone” by Wade Paul Trainer for free and without registration in djvu format, read the book online or buy the book in the online store.

"Training area" Paul (Coach) Wade.

The author outlined his prison coaching experience in this book. He spent 23 years in prison, starting in 1979. At that time there were no fitness rooms in prisons and all the exercises presented in the book were performed with your own weight. The prison guard became hooked on Wade's training system, appreciated it and advised him to write a book about it in order to preserve this valuable information. The book is written in 290 pages (man had a lot of time).

I will try to “isolate” the most essential information from it. Those who wish to read the entire book can easily download the original on the Internet.

"Throw away your dumbbells. Forget about the gym."

The author of the book calls for throwing dumbbells, barbells, exercise machines and other equipment into a landfill. He claims that only through natural means can real strength be developed and acquired. good health. As an example, he cites the Spartan warriors, who trained with their own weight and were the best warriors of that time. Wade also criticizes and rejects training in gyms, claiming that they develop strength only “for demonstration.” And exercise with weights leads to injury and wear on the joints.

"".

Paul Wade's programs consist of 6 exercises (golden six).

1. Push-ups (for chest muscles, triceps, deltoids)

2. Squats (for quads, calves, buttocks)

3. Pull-ups (for latissimus muscles, biceps)

4. Leg raises (for abdominal muscles, intercostal muscles)

5. “Bridge” (for the back muscles, back surface hips)

6. Handstand push-ups (for deltoids, triceps, trapezius)

10 difficulty levels.

Each exercise has 10 difficulty levels.

You need to strive to complete level 10 in each exercise - the “Master” level.

"Master" level.

1. Push-ups - one-arm push-ups.

2. Squats – single leg squats

3. Pull-ups - one-arm pull-ups

4. Leg raises – hanging straight leg raises

5. “Bridge” - full bridge from a standing position

6. Handstand push-ups - one-arm push-ups

3 training norms in each exercise level.

Presented in the form of standards: Beginner level, Intermediate level, Advanced level. Transition to next exercise should only be done after mastering the advanced level of the previous exercise.

Development. Load progression.

1. Step by step mastering"Golden Six" exercises. To facilitate the development of the Golden Six levels, it is recommended to master the exercises starting from level 1, even if First level students allow them to fulfill standards of levels 1, 2, 3, and above. A certain time is allotted for their development.

2. Load progression. Start at the lowest level and add 1-2 repetitions every week, or even every 2 weeks. If you decide to exercise intensively, then add 3-4 repetitions per week. Be sure to keep a training diary where you record your achievements and progress.

3. Don't rush! The goal is not to quickly jump to the next level, but to get the maximum benefit from the current level of exercise. It is not recommended to move to the next level of exercise until you have mastered the previous one with perfect technique. This is the only way to acquire “real, not ostentatious, power.”

4. Correct technique is to perform exercises without “cheating”, jerking and “pulling”. Smooth lowering and rising. The author strongly recommends performing all exercises in the 2-1-2 mode up to the fifth level. That is, 2 seconds for lifting and lowering and 1 second of delay in the “final phase”. This technique will greatly complicate “light exercises” and strengthen your joints. After level 5, you can speed up the exercises. Sometimes you should perform exercises in an "explosive manner."

5. Rest between sets. Get as much rest as you need to full recovery strength to complete the next approach.

6. Exercises are not performed to failure. Finish the set feeling like you can do another 2-3 reps.

Options.

Each exercise ends with a list of options. These exercises work the same muscles as your core muscles. They are most likely presented for informational purposes, since, in the author’s opinion, 10 main levels of the “Golden Six” are sufficient.

Programs.

Training programs are designed to develop the strength of the student. As the author repeatedly repeats, “real and not ostentatious,” which will become your acquisition for the rest of your life. The author does not provide any nutritional recommendations.

The book presents several good training programs and schemes. An experienced athlete will be able to take advantage of the idea and build his own based on it. training program from already known exercises. Do the number of repetitions in approaches, and even the number of approaches itself, as in bodybuilding training.

If you decide to strictly follow the recommendations of “Prison Training”, use the original catalog of exercises and standards for them in the section"" .

"Fresh Blood"

Trainings are held 2 times a week. You should train until you master the 6th level of all exercises in the program. Then move on to the next program.

Leg raises 2-3 sets

Tuesday Wednesday Thursday. Rest

Friday. Pull-ups 2-3 sets

Squats 2-3 sets

Saturday Sunday. Rest

"Fresh Blood V-2.0"

This is a sophisticated program for those who are familiar with general physical training. It is also for beginners who recover very quickly. There are 3 in it training days in Week. The workouts are the same and constantly alternate. Their order changes every week.

Monday. Push-ups 2-3 sets

Leg raises 2-3 sets

Tuesday. Rest

Wednesday. Pull-ups 2-3 sets

Squats 2-3 sets

Thursday. Rest

Friday. Push-ups 2-3 sets

Leg raises 2-3 sets

Saturday. Rest

Sunday . Rest

"Good behavior V-2.0."

This is a program for those who want to train a lot and have no problems with recovery. Also required condition– good nutrition and rest.

Monday . Push-ups 2 sets

Leg raises 2 sets

Tuesday. Pull-ups 2 sets

Squats 2 sets

Wednesday. CH push-ups 2 sets

"Bridges" 2 approaches

Thursday. Push-ups 2 sets

Leg raises 2 sets

Friday. Pull-ups 2 sets

Squats 2 sets

Saturday. CH push-ups 2-3 sets

"Bridges" 2-3 approaches

Sunday. Rest

"Good behavior".

Monday. Push-ups 2 sets

Leg raises 2 sets

Tuesday. Rest

Wednesday. Pull-ups 2 sets

Squats 2 sets

Thursday. Rest

Friday. CH push-ups 2 sets

"Bridges" 2 approaches

Saturday. Rest

Sunday. Rest HP push-ups 2-3 sets

Day 1. Pull-ups 2-3 sets

Squats 2-3 sets

Push-ups 2-3 sets

Day 2. Rest

Day 3. HP push-ups 2-3 sets

"Bridges" 2-3 sets

Leg raises 2-3 sets

Day 4. Rest

Continue rotating your workouts with one day of rest in between.

I repeat. You can use these scheme programs and build on their basis your own training program from already known exercises for each muscle group. Do the number of repetitions in approaches, and even the number of approaches itself, as in bodybuilding training. At the same time, do not forget what goal you are pursuing: Shape, Relief, Mass.

If you decide to strictly follow the recommendations of Paul Wade, the author of “Prison Training,” use the original catalog of exercises and standards for them. Then clearly follow the steps of increasing the complexity of the exercises, comply with the standards and “don’t rush anywhere.” And be sure to re-read this entire page and especially"".

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 they appeared there GYM's with dumbbells and barbells. 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" pose (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(even a horizontal bar will be needed 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