By Coach Paul Wade
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Extra resources for Convict Conditioning SUPER FAQ
The most fundamental form of bodyweight cardio is running. Running in a jail cell isn't practical, so prisoners who want to do cardio tend to turn to special bodyweight exercises which are intense and functional. By "intense" I just mean that the training conveys cardio ability geared to maximal bursts over a smaller time frame. ) By "functional" I mean that cardio drills are designed to mimic real-life prison situations; from combat to getting up and down quickly. ) For those who want a little more info on how the convicts do their cardio, I've included lots of information in Convict Conditioning 2.
If you look at the Variants sections of Convict Conditioning, you'll notice that for every moment-type I included at least one kind of explosive or "plyometric" movement. Q. Movement Explosive variant PUSHUPS SQUATS PULLUPS LEG RAISES BRIDGES HS PUSHUPS Clapping pushups Dead leaps Clapping pullups Kip ups Back handsprings/backflips Clapping handstand pushups These aren't the only explosive movements I advise, but they are fantastic fundamentals that serious bodyweight athletes should seek to master.
Active stretching is totally different. Whereas passive stretching involves elongating a muscle or body area using an external force, active stretching involves elongating an area using an internal force—namely, the force of the agonist muscles. To give an example of the difference, having someone raise your foot to elongate the hamstring is an example of passive stretching. Slowly lifting your leg under the power of your hips and quadriceps to stretch the hamstring is active stretching. When most people think about flexibility, or work for it, they focus almost exclusively on passive stretching.