A stereotype exists for inmates in America’s prisons. People usually associate prisoners with being in good physical condition and being tough. One might think, “No wonder the guys in prison are in good shape, all they do is workout all day”. Sometimes this is true, but not always. In many prisons weights have been removed, and there is minimal equipment available to use. Diets are poor at best, and recreational time and space is very limited. The prisons that have had weights removed and limited recreation times are usually the prisons that have a problem with violence. But in environments with a higher potential for violence, it is more important for individuals to remain in good physical condition, for obvious reasons. In my experience it was the inmates at these prisons who were in the best condition. There are several reasons for this.


For one thing, the whole atmosphere in these prisons is different. Violence can and does erupt on any given day without warning. Conditioning one’s self in order to be prepared for these situations is taken much more seriously as opposed to minimum custody prisons where a person doesn’t have as much to worry about.


More importantly though, the inmates who are at prisons without weights and other equipment end up coming up with much better workouts. The reason for this is, as opposed to the inmates who have weights and usually focus more strictly on bodybuilding routines, which serve mostly to make an individual bigger and bulkier, these guys come up with workouts that improve overall conditioning and performance of the body.


The exercises and routines in this book were developed and are used in prisons where there was a complete lack of resources. These workouts work. These workouts can, beyond any doubt, improve the conditioning of any individual from beginner to elite athlete. These workouts:


• Are perfect for when there is little time available to workout.

• Are perfect for when there is no equipment available.

• Will work under any condition.

• Can be done any time, anywhere, as they have been done for years in cells the size of the average household bathroom.


Some professionals in the fitness industry have recently been marketing certain bodyweight routines as the latest and new best thing around. These workouts are nothing new; they are however, in my opinion, some of the best things around. These are not bodybuilding routines. They are full body performance routines. I myself have benefited greatly from using these workouts, and every single guy that I have trained using these workouts has seen marked improvements in fitness and performance levels, from beginner to bad-ass.


The workouts in this book do one thing. They give the biggest results in the shortest amount of time!


Breakdown


For ease of comprehension, I have written this book in simple terms. I do not go into a lot of science or specifics, but instead try to paint a simple picture. The descriptions are just that, descriptions, and are not intended as instructions.


• Single Exercises. This section gives descriptions of over 80 exercises and 12 techniques for performing them.

• Warm-up/Cool Down. This section explains in simple terms, the purpose and benefits of warming up and cooling down.

• Jump Training. This section gives descriptions of over 20 exercises used primarily to develop power.

• 667 Push-ups. This section provides descriptions for hundreds of push-up variations.

• Tumbling Drills. This section provides descriptions for over 30 different drills used for a specialized conditioning.

• Circuit Training. This section describes circuit training, and provides some examples of circuits.

• Hardcore. This section gives descriptions of high-intensity level routines.