Paul Wade: Training area. Secret system of physical training. Book: “Training Zone. Secret system of physical training" Training from Paul Wade

Fitness and Strength are meaningless qualities without Health.

With proper training, these three qualities develop

naturally, going hand in hand. Everything in this book

efforts were made to convey the importance

safe teaching methods, but despite all this, all

People and their needs are sometimes very different. Take action

with caution, at your own peril and risk. Your body is under

It is your own responsibility to take care of it.

All medical experts agree that you should

consult your doctor before starting

studying programs. Be careful!

This book is intended for informational purposes. This one is not

biography. Names, stories and circumstances under which they

occurred, described in this book, were subjected to complete or

within the framework of this technique are effective. Use them and

become the best.

DISCLAIMER!

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………………………………………………………………………………290

PRISONER TRAINING 4

Preface

yainelKvbo gudbdald-aitgyoo sgvko i1v9he 6ym9n ogonoyad htuo.i vN shchaiikhntaeal, l pin oyekmya u s dtlvueodkeets niztai kKoue ttmaabynrnniaydkhkh f mave sdshiidateafltsr, iasing o itr ibpbireotshsvkiei stx- .

The monks radiated peace and lightness. A sparkle of humor sparkled in their eyes, like

as if they were telling a joke whose meaning only they knew. “Everything is fine, nothing matters,” they seemed to imply. Their words filled my head

young man, mostly empty, while his mind raced from one

restless thought to another.

One monk began to talk about the inner freedom that arises when

practice of deep meditation. The monk used the analogy: “You can be

locked in a prison cell, even chained, and at the same time remain free

hungry inside yourself. No one can take away your inner freedom.”

The student jumped up from his seat with an angry cry. "How can you do this

speak? A prison is a prison, shackles are shackles. There can't be any

freedom, because you are being held there against your will!” His deepest string

the soul was hurt, forcing me to resist the monk’s analogy.

The monk smiled affectionately at the young man. "That's a good question," said

he speaks with absolute sincerity and without the slightest hint of irony. And the monks

They continued their conversation, like a river bending around a boulder on its way.

Forty years later. year 2009. A young Cambridge student has become wiser and gentler

in judgments. He launched a dynamic and rapidly growing publishing house under

called Dragon Door Publications - for those who want to achieve physical fitness

excellence.

And I'm about to present to the world one of the most exciting books that...

ry I have 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

heaven 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 professionals

athletes and for shapeless office rats. This is a book for homeowners

ek. This is a book for old farts who want to turn back time. This is a book

for those seeking the secrets of ultimate survival power.

This book was written by a former prisoner who was imprisoned

twenty year period; he was imprisoned in some of the harshest prisons in

America. Forced to survive. A man deprived of everything except his body

and reason. A person who decided to develop himself and create his own

freedom so that no one can influence him. Freedom of a strong body and strong

This book is called Prisoner Training.

PRISONER TRAINING 5

Prisoner training? How and why does Dragon Door dare to publish

forge a book with that title? Surely this is some kind of triumph of crime, as it deserved the attention of one of the leading publishing companies on fitness

Many of our country's leading fitness experts have read the book.

chat version of Prisoner Training and fell in love with its content. On sa-

In fact, they even raved about her. But, in many cases, they stopped and sea-

were wondering about the name. Prisoner training? “John, the material is excellent, but it deserves a better name. Every military man needs this book.

every law enforcement officer, every parent is required to give

I admit I had my doubts. Not in the book, but in the title. Can I and the author, Paul

Wade, should I sell this title? Will these two words be: “Training Concluded”

nykh", make those hundreds of thousands of people who will benefit turn away

from the information contained on these pages? Will such a name be preserved?

share these amazing secrets only with a small group of enthusiasts who

who don't care about the cover because they see the beauty of Paul's Big Six?

But the more I thought about it, the more confident I became that

the title should remain exactly that way. Because "Prisoner Training"

suggests that the power of survival was born in some of the most dangerous conditions

yah, where only a person can find himself. "Prisoner Training" tells the story

This is how to raise your strength and power to such a level that any predator would not

will be able to consider you as a target for attack. "Prisoner Training"

speaks of achieving an aura of strength and power, which sends to everyone the subconscious

a strong and completely unambiguous signal: “Don’t even think about it!”

If I had given this vast body of knowledge another name, I would have

a disservice to him. I couldn't do it.

The most important thing to highlight: there is a freedom that cannot

to be taken away from you - no matter how small a box you are imprisoned in. And this

freedom consists in developing the splendor of your own body and mind, in

independence from external conditions. And Paul Wade created a stunning witness -

the realization of this truth - a master plan on how you can achieve it yourself

splendor.

Immerse yourself in Prisoner Training and you will quickly realize that

this is not the work of a famous “prisoner”, not the literary equivalent of a gang

sta-rap. In fact, this book will make you sincerely wish you never

to be where Paul spent so many years. But it will also inspire you to

• , types of exercises

Paul Wade's training programs

How long and how often should you exercise? The answer to this question depends on three main factors: your free time, your level of preparation and the goals you set for yourself. The question of time is quite obvious and does not require much thought. I knew a lot of guys in prison who went to training hours a day. If you work or study a lot, you are unlikely to be able to find much time for training. Moreover, if you have a family with many responsibilities at home, you most likely have very little time to exercise. The level of training also plays an important role - long and intense training is useful and effective only for a prepared body. If your level leaves much to be desired, extensive training will only harm you, no matter how motivated you are. Perhaps the goal plays the most important role in the training process. Long-term and volume training develops endurance and endurance, but is useless in building strength and muscle mass. True muscular strength and power are obtained through hard and intense training, but never long-term. Quality, not quantity, is the main slogan of strength training.

Power is the main goal of all modern training, which is why I discourage long and exhausting training. I advise you to first warm up well (see pp. 261-262), then, putting maximum effort on each exercise, perform two or three “working” approaches. If your goal is strength, then more than two or three approaches is a waste of time, you will only get exhausted, but the result will remain the same. The amount of load should be equivalent to the ability to recover, which means you will have to wait longer for the body to recover and be ready for a new workout.

With these three factors in mind, I have developed the five programs that you will find on the following pages. The first, Fresh Blood, is designed for classes twice a week, ideal for beginners. The second, Good Behavior, is designed to train three times a week and is suitable for anyone who wants strength and muscles. The third, Veteran, involves training six times a week, ideal for those who are already in good shape. The fourth, Solitary Confinement, is exclusively for experienced and advanced athletes who are able to quickly recover from training. The fifth and final one, Supermax, is for well-trained athletes who want to focus on developing endurance more than strength.

Fresh blood

The program is designed specifically for those who are just starting to master bodyweight training. I highly recommend this program to anyone who wants to build a good foundation and intends to train in the Training Zone for a long time. The program includes four basic exercises and is designed for two workouts per week.

• When you first start exercising, your fitness may be poor and muscle soreness can sabotage your strength. Therefore, the program provides sufficient time for recuperation.

• The program includes only four of the Big Six exercises. Bridges and handstand push-ups require higher levels of contractile force and joint strength - these exercises can only be performed after the basic ones have been mastered.

• Muscles develop faster than joints. That's why in this program, soft tissues - new to this business - are given time to get used to the new load.

• Follow this program or create a similar one and train the beginning levels of the Big Six using it. Once you have completed Level Six of all four exercises above, move on to the next program.

Good behavior

This may be the best basic bodyweight training program out there. It includes all the Big Six exercises and is designed for three workouts per week. Good Behavior is an advanced level of the Fresh Blood program, but still provides plenty of rest time to allow the body to recover. Although the program is designed for intermediate levels, advanced athletes will also find it very effective for long-term exercise. If you decide to dedicate yourself to strength training, you should return to the basics - the Good Behavior program - from time to time - regardless of your skill level.

• “Good behavior,” if desired, can be included in the schedule of anyone, even the busiest person in the world.

• The program can (and should) be used by all athletes, regardless of their level of training, intending to achieve a decent level of strength.

• For those who recover well from exercise, the program may represent unnecessary precautions. Therefore, rest days can be used by athletes for other sports - running, martial arts, boxing, etc.

Veteran

A very simple, but extremely reasonable program for all those who train according to my system for several months. Instead of training two or three times a week, the program involves training almost daily with just one Big Six exercise. One day is allotted for rest.

A good program for those who really don't have much time. Each approach only takes six to seven minutes a day!

Muscle recovery does not require much time, since within two days the exercises on the upper and lower body do not overlap. The exercises are alternated in the most effective way.

The program is very effective for anyone who trains according to the ten level system to develop strength. Each day you perform only one type of exercise, where you must give your best.

This program is the basis for creativity. If you feel the workload is too much for you, add a day of rest as needed. Don’t limit yourself, just don’t forget about the prescribed rest day to restore your body from stress, no matter what program you choose.

Solitary confinement

This rigorous program can result in excellent overall body condition, but strength development may suffer somewhat due to lack of rest: in the case of strength, more is not better. The program involves doing the Big Six exercises for three days, repeated twice during the week. For masochists, additional work is added to this busy program. The program is intended exclusively for people with rapid recovery capabilities who have been practicing bodyweight training for more than a year. To train with this program, you must have six or seven hours of free time per week. Don't overuse it all the time.

The program includes additional training of individual muscle groups - hands, neck and calves. If you like this approach to training but find it hard, add a rest day whenever you feel like it.

This is a tough program. But not for those who keep fit and lead a healthy lifestyle: eat regularly, get enough sleep, etc. Otherwise, you will quickly get exhausted.

Super Max

Supermax is a good example of volume training that I practiced during my time in Angola Prison. It will require persistence on your part. This program is ideal for developing endurance, but before you begin, you must complete a basic level of training - such as the four programs listed above. But you will not be able to develop strength and power, so when starting to train with this program, make sure that all ten levels of the Big Six are thoroughly worked out. Do not attempt to follow the program unless you have at least several years of heavy training experience.

Train at any time of the day. Doing all the sets in one workout is one option, but you can break your workout into mini-workouts and do them throughout the day. Alternating two exercises through each approach is also an option.

To increase the speed of the program, I took just a couple of deep breaths between sets. Therefore, often twenty or thirty approaches in a row turned into one gradual and continuous approach for me!

Start with ten sets of ten reps each and work your way up to doing fifty sets. If you perform two exercises a day, then you will get one hundred approaches per day, and correspondingly two and a half thousand per month. If you need more, increase the number of repetitions.

Hybrid programs

Throughout the book, I keep repeating that bodyweight training is an excellent alternative to heavy weight training, machine work, and other forms of training. I am an old school gymnastics enthusiast, and my own experience as both an athlete and a coach has proven that bodyweight training is the surest way to develop strength.

Believe me. You don't need anything else - no exercise equipment, no barbells - nothing.

I am aware that many of my readers are already adherents of various types of weightlifting - bodybuilding, powerlifting, Olympic weightlifting, working with kettlebells, etc. And not everyone is ready to give up their favorite activity for the sake of gymnastics with their own weight, but simply want to diversify your workouts.

I'm not as harsh as I might seem. I just want to help you (see how kind I am?). With a little thought, there are plenty of ways to incorporate bodyweight training into any program for any discipline. For example:

Three day cycle

Do you train at the gym three times a week? Many gyms have mats or open space where you can do bodyweight exercises in between heavy weight exercises; Why not mix up your regular gym workout with some Big Six exercises, doing one or two during your workout and moving the other three to the weekend? For example:

MONDAY Push-ups, neck, shoulders, triceps training

WEDNESDAY Leg raises, leg workout, hamstrings, calves

FRIDAY Pull-ups, back muscles, biceps, forearms

SATURDAY Squats (bodyweight, not barbell), bridge, handstand push-ups

Home workout

Instead of spending three days in the gym hitting three major muscle groups, why not try training the major muscle groups for two days and spend the third doing bodyweight exercises at home, focusing on smaller muscles? For example:

MONDAY Squats, deadlifts, leg presses, leg curls, etc. (in the gym)

WEDNESDAY Leg raises, bridges, calf raises, handstand push-ups (at home)

FRIDAY Bench press, bent over row, triceps, etc. (in the gym)

Bodyweight training as a remedy for lack of results

Are you stuck in the development of a certain muscle group? Continue training with heavy weights, adding bodyweight exercises for this muscle group: for example, single-leg squats for the quadriceps, pull-ups for the back, push-ups for the chest, etc.

Flexibility and freedom of action

At the very beginning of the chapter, I talked about the benefits of sticking to an exercise routine. But the regime must adapt to the person. And as soon as a person begins to adapt to the regime, all achieved indicators very quickly deteriorate.

Of course, once you have found the right schedule for yourself, try to stick to it. But you must also give yourself leeway. Severe restrictions always lead to boredom, overtraining and exhaustion. If you notice this, start experimenting, try different options. It is not at all necessary to follow exactly the program listed above that you have chosen for yourself. Mix and match. Come up with your own program. Try variations of exercises from time to time. Play with the number of repetitions. Vary the distance between your arms or legs in your favorite exercises. Add volume and lower the intensity of your workouts for a couple of weeks. Replace a fast pace of execution with a very slow one and vice versa. Perform exercises from different angles. Try to do the exercises only partially. Challenge yourself to add one more “killer” approach at the end of each workout: try to perform the maximum number of repetitions of an exercise that comes easily to you. Experience your body's newfound strength with hybrid workouts. Find yourself in new sports - running, boxing, walking, yoga, martial arts.

On the other hand, I was never bored, and nothing could make me stop training - I simply had nothing to distract me. There are a million and one reasons out there to go astray and stop doing exercises, even basic ones, the importance of which cannot be underestimated. Don't stop training. If you ever get bored, there are plenty of ways to vary your workouts.

Lights out!

Training in prison is serious business. She certainly helped keep me sane, and I know plenty of guys who can say the same. The training was something real, something worthwhile. No matter how hard the day was, training was like an island of stability in this crazy world. Whatever we may have lost while incarcerated, training has always provided an opportunity to achieve something even more essential than health and strength - self-respect. Add repetition, work on technique, move on to a more difficult exercise. Logical. Earnestly. Has the meaning. You are always moving forward, you are always in control of events. For me this is a special power. You need to get into the training to understand what I'm talking about. Those of you who are already training will probably agree with me.

So take your training as seriously as you can. Treat her with respect wherever you go. The second you start training, try to change the way you think about training, change the way you look at the world. Stop your jokes and stop doing nonsense. Make exercise your number one priority. Decide on your training goals - do one more repetition, improve your technique, keep them in mind all the time and strive to achieve them with all your might. The moaning, grunting, grunting and puffing that many bodybuilders are famous for is not what you want. Aggressiveness in achieving your goals - yes. But learn to direct your energy in the right direction. Cultivate targeted, controlled aggression. Work in this direction, and you will soon reap the benefits of this attitude towards training.

Find a place where no one will disturb you and practice. I don't recommend lifting weights with friends or colleagues. I believe that the best results of training are achieved in solitude - this is the only way to develop concentration, reduce irritation and heal the soul.

Perhaps my opinion goes against the traditions of modern training. But I prefer to train alone and spend time communicating with people. Always. Exercise gives me more than any of my “friends.” In my life, I have met hundreds, thousands of people who tried to beat me, steal from me, humiliate me and even kill me. Training only brings me benefits. She gives much more than she takes away. I've wasted too much time on people I wish I had never seen. But I don't regret a second of the time I spent training.

Every split second, every drop of sweat is well spent.

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.

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

When simple laziness gets in the way of training, you can find a lot of excuses, such as lack of time and funds. Imagine a man who became a master of sports without leaving his prison cell. Unbelievable but true. Today we'll talk about who he is Paul Wade and his prison workout program.

Paul spent more than 20 years of his life behind bars, where he became involved in sports, building his body almost from scratch and earning the respectful nickname Coach. Having finished with criminal vulgarity, Wade took up a writing career. In his book « prisoners“He talked about how playing sports helped him withstand the hardships of prison life and find his true calling. In addition, Wade outlined in detail his own training system, which he invented in conditions of extremely limited opportunities.

The basis Paul Wade programs the principle working with your own weight. Wade himself began his training in solitary confinement, where the only exercise equipment was his body. he built it around six exercises: push-ups, squats, leg raises, pull-ups, bridges, handstand push-ups. Wade divided each of them into 10 stages: from elementary (for beginners) to elite (master level).

Let's consider the specifics Paul Wade training programs using the example of such a basic strength exercise as push-ups.

Paul Wade and his training program

Stage 1. Wall push-ups. This simple warm-up exercise is great for beginners. We stand facing the wall at a distance of 40-50 cm and rest our hands on it. As you inhale, bend your elbows, approaching the wall. As you exhale, we return to the starting position. We perform 3 sets of 50 repetitions.

Stage 2. Push-ups at an angle of 45 degrees. You can use a cabinet as a support. We do 3 sets of 50 repetitions.

Stage 3. Push-ups with emphasis on the knees. Performed like regular push-ups, only the legs are bent at the knees. You need to do 3 sets of 30 repetitions.

Stage 4. Half push-ups. We take a lying position, put a basketball under our stomach and begin to do push-ups. We perform 2 sets of 25 repetitions.

Stage 5. Standard push-ups. To control the correct execution of the exercise, you can place a tennis ball under your chest. We do 2 sets of 20 times.

Stage 6. Tight push-ups. Place your palms side by side, with your thumbs touching. We perform 2 sets of 20 repetitions (By the way, Paul Wade did this exercise every day).

Stage 7. Uneven push-ups. We lean on the basketball with one hand and do push-ups with the other. We do 2 sets of 20 repetitions on each arm.

Stage 8. Half push-ups on one arm. We move the ball under the groin. We do push-ups on one hand until we reach the ball. We place the second hand behind the back. We do 2 sets of 20 times on each hand.

Stage 9. Lever push-ups. We move the ball to the side, at arm's length, and place our palm on top. On the second hand we do push-ups. We do 2 sets of 20 times.

Stage 10. One-arm push-ups. After you successfully complete the previous levels, this task will no longer seem impossible. How many times you can do push-ups on one arm depends only on your level of training.

A bodyweight training program is suitable for everyone

Training program, which he developed Paul Wade attractive for its versatility, as it is suitable for both beginners and professionals. You can practice it every day, without any special equipment and in any room.